Mother’s Day Bracelet Giveaway


WIN a stone Inspiration Bracelet for mum this Mother’s Day.  All you have to do is comment on this blog post why your mum is the best … and why she deserves a Fit & Style Inspiration Bracelet.

Happy Mother’s Day to all the Mum’s out there.  This prize will be announced on Mother’s Day May 10th.

Good Luck


Running Bracelet and new slice recipe

I’ve added a few new pieces to the website this week for our running friends out there.  I have always been a runner myself, I have run all my life since about the age of 7.  I makes me feel good, even if i feel crap when i’m running I always feel good after.

This leather wrap running bracelet that is now available on the website, is a great way to Wear Your Passion, if you are a runner.

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you can find out more about these here and all the colour options etc.  A few mums might like this for Mothers Day which is coming up :-)

the Running Key Ring is another great gift idea, or way to treat yourself

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these are on the site here

there is also the option for making up your own jewellery on the website.  You can pick the charms and pop them onto different necklace, bracelet or key ring … get something unique.  You can Create Your Own here keep in mind this is a new category and charms are being added all the time,  If you cannot find something you are looking for please contact me at

New slice this week … is Cherry Ripe Slice.  It’s so yum, but please remember this is a treat.  I have had a few people telling me how they are finding it hard to kick the sugar.  Having a few sweet treats helps when you get the craving.

I am not sure who is responsible for the recipe, as it’s been passed on to me from my sister …


 Cherry Ripe Slice

  • 3 cups coconut
  • 1 cup raw macadamia nuts
  • Vanilla
  • ¼ cup chia seeds
  • ¾ cup cranberries
  • ½ cup goji berries
  • 2 Tblsp maple syrup
  • 2 Tblsp coconut oil
  • 2 Tblsp water

Put all ingredients into a food processor and blitz until well combined and mixture comes together.  Tip into lined tin 20 x 30 and pat down, I then finish off with a palet knife to smooth over.  Pop into fridge.  I top with 100g 70% cocao dark chocolate and 2 Tblsp of coconut oil melted down.  If you want a healthier topping you can do the following

100g cocao butter, ¼ cup cocao powder, ¼ cup maple – melt and top.



How I Quit Sugar … You can do it too!

sugarI think one of the truely biggest problems in society today is sugar.  I know my journey with sugar has been a tough one.  I believe it started when i was a teenager (around puberty) but maybe it was earlier?  As a teenager i would crave sugar when i got home from school and often found myself walking around to the dairy (i lived in NZ – so this means corner store for anyone else) to get a chocolate bar or sugar hit.


Those that know me know I’ve always been an active and competitive person.  So i didn’t really have a problem with my weight because i exercised.  However, i got into a false sense of “i can eat what i want because i went for a run” mentality.  This is not true … i know this now!  80% of how you look is made in the kitchen (or what you put in your mouth)  I will stress at this time, this is not about how you look … but obviously many people suffer the weight problems from being addicted to sugar.  I found my day was made up from thinking about what I was going to eat.  I’m not kidding i went from thinking about one meal to the next … and being able to have self control was almost impossible.  I was never a soft drink or soda drinker … but i can see how these sugary drinks would be so easily addicitive with 10 teaspoons of sugar in each can (gasp).

So i tried many times to kick sugar, every Lent season for Easter i gave up chocolate … it was hell!  The first week i was like a monster.  But nothing ever really worked long term.  I always felt like sugar after lunch, and always as soon as i finished dinner!

Reading the book Sweet Poison by David Gillespie was definitely a turning point and I recommend anyone trying to kick sugar to read this.  He researched and has data to back it up.  Much of the content makes so much sense, and i came to understood how sugar has become so a massive part of our society.  Reading the book actually made me want to Quit Sugar, so i started.  The first two weeks were pretty terrible.  I guess i had withdrawls and i felt constantly hungry ALL THE TIME!  i think if you know this is what its going to be like, then you can prepare for it though.  This is why i’m sharing this.  I really want to help other people.  Once you get through the first couple of weeks, things start getting better and I felt the self control coming back.


I quit sugar the first time for many months, and then had a bit of a relapse.  But i could actually feel the horrible gnawing feeling of the sugar in my body.  I knew i had to stop it.  The cravings after dinner stopped … and now I very rearly would have desert.  I just do not need it.  I do make some sweet healthy alternatives, that i like to have with a cup of tea … my favourite is the Paleo Nut Slice i make – i shared the recipe here

I will share more of my recipes. This is another good book which has some great ideas in it called I Quit Sugar


A good idea is to write down why you want to do this, why its important … and even give yourself a reward at the end (could be an inspirational bracelet – wink wink) and if you are an emotional eater, then start writing down when you are eating sugar for emotional reasons.  I find when i journal i can connect with a deeper part of myself, which can be quite enlightening.

I hope these ideas help.  Please feel free to comment and ask questions, i am more than happy to help if i can

GOOD LUCK … you can do this!



Goal Setting for Fitness

Now the CrossFit Open is finished, its time for me to re-set goals.  I went from training for the Panpacs last year to training for the Open.  Now I feel a bit flat, which is completely normal after having something to work on that is now over.  Time to re-group now and find the next focus.goals1 (2)

Weather its a 12 week challenge, a CrossFit competition, Tough Mudder or Sparten Race or you want to loose 5 kgs – setting a goal is really important for staying focussed and on track.  It may not be initially (or sometimes it is) but for me its in the middle of winter when its cold and I’m tired and that is what gets me to training.  It doesn’t matter weather you are an elite athlete or a mum who wants to get moving again, we all have bad days, we all battle with the demons in our head that want to take the easy road. This is when goals really help alot.  These are the days that get you out there doing it.

My Goals include Team Events (which i really love to do with my training friends and husband)  this year I am going to do some individual events, our Crossfit gym will hold a competition – i will shoot for this one.  I would like to do more than this, i need to consult the calendar.  Mobility is one of my ongoing goals, i think especially being a masters athlete mobility is super important.  I like Mobility WOD.goals2 (2) A smaller goal spin off then becomes the weaknesses i need to work on.  For me, Ring Muscle Ups, Pistols, HSPU, Leg strength, OHS, stringing together Bar Muscle Ups (the list can go on here as there are so many movements in CrossFit)  I will talk to my coach more about these smaller ones and how to tackle improving them.

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Sleep and recovery is another important part of what i do.  This is another goal for me.  I am trying to get to bed by 9.30pm as i am up early to train.  Eating well is important, but i do that part well.  If this is an issue for you tho, make sure its a goal … as planning what you eat and cook, preparation etc, is super important for making this goal a reality.

I have a cute Goal Journal I picked up from Kikki K that i love.  I have written my goals into here.

Another way i stay motivated and focussed is following inspirational people on instagram and facebook.  I believe positive attracks POSITIVE … so sometimes just seeing what other people are doing, or reading inspirational quotes and posts really helps keep me on track.

Of course my business is designed around this whole mindset.  I have created a keyring for myself (as I always have my keys with me) it has the new Train Hard or Go Home charm, a kettlebell, and also the You vs You charm (to remind me who my competition is) and an Rx charm which is always the goal to lift RXD when possible.  You too can pick something up to inspire and motivate you on your journey.  I have just sent out 6 keyrings today for a bunch of girls doing a 12 week challenge they chose I Can charms and kettlebell charms as they do a bootcamp.  So many different options to choose click here for more info

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please let me know how you go with your goal setting and if you have any other questions.  Let me know what your goals are … i would love to know. :-)

CrossFit Open 2015 Chanel’s Journey

I was excited to enter my first CrossFit Open this year.  Last year i was unable to participate due to an injured shoulder and I had to modify the first two workouts.  I did complete all the workouts, but was not officially entered.  After a big build up of training for the Pan Pacific Masters Games last year, i was looking forward to using all the hard work to see my progress in the Open.  Being 41 years old, i am a masters athlete and am entered in the Masters 40 – 44 year old category.

Week 1 bought much anticipation to see what we would be starting with.  Nerves and excitement fuelled 15.1 which was the following:


Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)


1-rep-max clean and jerk
6-minute time cap


For me this workout was really about Toes to Bar.  Being efficient in the movement as the deadlift wasn’t heavy and the snatch was ok.  I got 129 reps – lesson for the first week was to tidy up my toes to bar so i can be more efficient with the movement and conserve energy.


(above team talk before hitting 1RM)

at 6mins the 1RM clean and jerk started.  This was a test of how quickly you could get your heartrate under control before lifting heavy.  I had warmed up to 65kg, however i was not sure how it would feel after the metcon.  I started on 55kg, and managed 4 lifts. Lucky husbo pushed me up in weight as i ended lifting 69kgs which is only .5kg off my 1RM.  I was super happy with this, as it felt good.




It was exciting to cheer for the rest of my training friends as they tackled the workout.  I love this about the Open, how everyone is on their own journey and the support and community is so special.

Week 2 bought a repeat workout from last year.  This is one of the workouts i missed doing due to my sore shoulder.  15.2 was 14.2


Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


This workout has you chasing the clock.  I would be lying to say i wasn’t disappointed with my efforts in this workout.  But the truth is, my chest to bar pullups need to be more solid and consistant all the time.  Sometimes they are good, sometimes not.  This day they were not great.  I was hoping to get through to the 3rd round, but did not make it.  Upside OHS have improved alot, and these went well.  I got 82 reps for this workout.

15.3 and week 3 had Muscle Ups starting the workout


Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

I have been working on getting muscle ups for some time.  When this workout was announced, the clock started ticking.  I was so determined to get a muscle up … the alternative was to scale.  I practised alot in the time frame that was available, and had to use alot of positive mind power and visualisation.  I know i can do muscle ups, i just hadn’t put it together.  I waited until monday night at 5pm to give it a crack.  This was my final chance.  About my 4th or 5th attempt i managed to get myself up on the rings, it was the ugliest thing you have ever seen.  I was hanging like a bat on a wire … the whole gym was screaming at me, the noise was deafening.  I had to actually get myself over the rings before i did the dip out … after about 30 secs (not kidding) i did do it … best feeling ever.  I only got 1 … but I was happy.


clearly the lesson this week is to get those muscle ups nailed … :-)

15.4 saw the annoncement of Handstand Pushups to the Open.  This is a new addition, as they have not been included before.  I’ll be honest it wasn’t my happiest moment, as these are one of my weaknesses.


Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.hspu

i knew this was going to be a tough workout for me, as it was really about the HSPU.  The clean was a little heavy, but no problem.  The hspu caught me up pretty quick though.  Even though my score was 32, i was still happy.  Six months ago i could not do RXD handstand pushups.  I did the best i could, and the lesson from this week was clearly alot more HSPU are needed in my training.


Week 5 and 15.5 was going to be painful!


27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.


thrusters always show up in the Open, and here they were.  We had the option this week of hitting the workout on Friday night at 5pm … and that is what i did.  I knew this was going to suck, and i needed to get it done and out of my life.  I read a post from Talayna saying to expect Mrs Pain to show up, and when she does just to say hi and get on with it.  For me she showed up at about the 10th thruster in the first set.  My focus was just to finish, as i knew the pain would not going away until it was over.  Sure enough that was true.  I finished 10:21 which was my best placing in all the workouts.  I finished 12th in my division in australia for this workout and it certainly helped my final score.

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my first CrossFit Open is finished and I certainly have a decent sized list of things to work on.  I also have big respect for those fit strong women in front of me, who just smashed the workouts.

I ended up finishing top 4% in my age group in Australia and in the World for my division.  I am happy with that, and look forward to challenging that next year.

I want to thank my Crossfit Desire family, all those who judged, watched, cheered, supported.  Especially my hubby Gary, who bet me on the Desire leaderboard (not that we are competitive or anything) my coaches Chris, Sonja, Taz and Cal and my family for putting up with all the talk over the past 5 weeks.

If you have special coaches that need thanking these are a cute idea you can find out more info here 


Now the Open is finished it will be time to make new goals.  I will be sharing some of my goals and what i do to stay on track.