From the team

Blog

Coaching notes, health and nutrition guidance, and recipes from the Niche CrossFit team.

Recipe of the Month

Apple Breakfast Bowl

Offering a good dose of protein, carbohydrates, and healthy fats, the Apple Breakfast recipe is one that I have developed over the years. The recipe is a blend…

Healthy Chocolate Muffins

WHAT YOU NEED: WHAT YOU NEED TO DO: I’m so happy to be posting another healthy treat recipe! I find baking so therapeutic and rewarding because it’s usually…

THE BEST PALEO BANANA BREAD

WHAT YOU NEED: WHAT YOU NEED TO DO: This is actually THE BEST banana bread I have tried- healthy version, or otherwise. The texture is lovely and moist whilst…

JOINT PAIN - HOW BEST TO DEAL

If you’ve ever had significant or persistent knee pain, you know it can be a major problem. Climbing stairs or just walking around can be agony…

IMPORTANCE OF EXERCISE FOR TYPE 2 DIABETICS

There are currently 1.7 million individuals affected by Diabetes in Australia alone. Sure, it’s an alarming number but what is more concerning is the fact that…

Exercising with and after breast cancer

It’s not uncommon to scroll past or flick through newspapers or Facebook without someone mentioning a new “miracle” cure to cancer. So when you see titles…

Rowing: Clearing the ‘Air’ on the damper setting

– By Coach Ray One of my all-time biggest peeves when going to a commercial gym is going up to the Concept 2 rowers and seeing all the dampers set to 10.

Tracking your Results & Beyond the Whiteboard

As a coach, there is no greater feeling than seeing you all ticking off those health and fitness goals that you all work so hard for. High fives are being…

THE AFTER LIFE OF AN ELITE GYMNAST

This is my final blog in a series of four to celebrate the countdown to the Rio Olympic Games… ONE MONTH TO GO!!! As well as being quite a cathartic process to…

THE OLYMPIC EXPERIENCE

THE OLYMPIC EXPERIENCE My previous blog captured some bits and pieces on my life as an elite gymnast. This blog focuses on my experiences competing as part of…

LIFE OF AN ELITE GYMNAST

A quick disclaimer before I kick off my series of Blog posts leading up to the 2016 Rio Olympic Games. My personal accounts are exactly that – personal opinions…

LOWER BACK PAIN - IS THERE A SIMPLE FIX?

Musculoskeletal disorders are amongst the most prevalent long term illnesses, and account for more pain and disability than any other medical condition.

Exercise and it’s role before and after hip and knee surgery

Are you thinking about or going in for surgery to have a Hip or Knee Replacement? Facing the prospect of a hip or knee replacement can definitely be a little…

TRUE POST VS. LEAN POST

There’s a new kid on the block! It’s the latest from our favourite supplement brand – True Protein. And it’s one you really ought to get to know! Introducing…

Pre-Workout: A “Nice to Have”

Pre-workout has been a hot topic of late! You’re either using it, or you’ve seen others around you using it. Historically, pre-workout formulas have been quite…

Eating for Two: Nutrition during Pregnancy

Firstly… Let’s just take a moment to appreciate the female body. Creating another life is no mean feat and it’s not unlike a miracle. The adaptations that take…

Creatine - What’s the Deal?

Stronger, fitter, better—the constant grind of a high achieving CrossFitter… which is all of you. Every. Single. One. How do I know this?

Sugar Consumption & Type 2 Diabetes

Interestingly and unlike type 1, the literature to shows a strong link of type 2 cases with lifestyle. The cost of type 2 diabetes is close to $6 billion a year…

De-bunking the “perfect posture”

“Sit up straight!” the expression that rings through many primary school classrooms and across the family dinner table. It seems today that everyone is under…

The ‘core’ and its relation to lower back pain

Following up from last week’s blog on the truth about core training, today is all about strengthening your core to prevent lower back pain. Your core should be…

The truth about “core” training

“5 core workouts for a tight mid section – a beginners guide” “The best 20 minute at home core workout to get you shredded” “The 20 minute workout routine to…

Getting fit for two: Working out while pregnant

You’re about to start an amazing life changing journey. But one thing that shouldn’t change is your fitness. In fact, your exercise routine is more important…

Multiple Sclerosis: An exercise based way of dealing

Ok, you get it, exercise is good for your body. From lowering blood pressure to improving your mental health, there is so much information thrown at you about…