Taking Ownership Of Your Progress

Train smarter, not harder…

When it comes to training, quiet often we think training harder, longer hours in the gym, less rest and shortcuts are going to get us there. The body can only handle so much stress, physically, emotionally and spiritually before it begins to break down.

After a while, small niggles in your body will develop, adrenal fatigue will be on the cards and you will be on the verge of over training. You suddenly realise that training smarter, resting harder and being able to balance your life are the keys to success. You also have to develop discipline in all areas of your life if you want to reach your goals.

I started crossfit (again) in December 2015 after having 2 years off. Straight away my fitness improved, there was a significant improvement to my muscle density and my strength went up, I was hooked again! I signed up to the Open 2016 and after finishing in 550th (a huge jump from 3,000 in previous years) I thought I would approach JT from UndergroundRX and introduce some structure to my training.

Seven months on, four competitions down including Torian Pro one of Australia’s biggest individual competitions, I find myself coming to terms with the minimum standards of a great CrossFitter and a clearer understanding that so much time and consistency must go into everyday choices and training. For me, it all comes down to smart training.

Under the guidance of JT on the Athlete Program I have jumped from Level 3 training (Regionals level) to Level 1. I focus more on quality workouts rather than the quantity or volume of my training, I have scheduled rest days on Thursday and Sunday and no longer feel guilty for taking time off when needed. I have started to change my approach to my training, when it comes to things like Handstand push ups, I no longer use an ab mat, wall balls I always go to the males target or use a 9kg ball. I don’t try and increase the amount of exercise, I just approach my workouts with a more appropriate and challenging method.

The program I follow is amazing, but I don’t just follow it and ‘hope’ that I get better. I must still take responsibility for me growth and development. Nobody can do the work for me, JT can’t be there to tell me to move faster or tweak my movement or make me do one extra rep. That is up to me, just like it is up to you. I remember hearing someone say, “don’t do harder workouts, work harder in the workouts you do”. It’s true, and it is up to you and I to work smarter and harder than the people around us.

I take ownership for my progress. I ask questions when I’m unsure,  I watch youtube videos to help me get better, I do one extra rep before I put the bar down, I UPSCALE OR DOWNSCALE MOVEMENTS EACH DAY TO GET A BETTER QUALITY WORKOUT FOR MY SPECIFIC NEEDS, I make smart choices, and at the end of the day, I will get the rewards that I have worked hard for.

What do I think leads to success? Training smarter and challenge yourself by up scaling movements that normally feel easy. Listen to your body and learn that patience and consistency is better than shortcuts and short term results. And last but not least – how you re-hydrate, re-fuel and rest will determine how you train tomorrow.

One of my favourite quotes…

“Success is the sum of small efforts – repeated day in and day out.” – Robert Collier

Now go after your dreams!!

Shellz xxx

5 replies
  1. Steph
    Steph says:

    Shellz this is amazing, so inspiring!! You’ve come such a long way in such a short time. Keep up your amazing work ethic, attitude and training methods like you mentioned above-those are the ways and words of a successful athlete x

  2. Emma
    Emma says:

    Such a great piece. I especially like the “don’t do harder workouts, work harder in the workouts you do”.


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