This week for Wonder Woman Wednesday I am excited to share more about lovely Madonna Bowden. I admire Madonna and strive to be like her when I get to her age. She sets an amazing example to me and everyone else. Enjoy reading more about this cool woman, and her CrossFit family.
1. Tell us about yourself and what you do?
We live in Noosa and have done so now for over 20 years, except for a brief 6 month stint in Brisbane which is where I started doing Crossfit. I work full time at a private school in Noosa and our family have always been involved with many sporting groups in the community as my husband and kids have always been very active and competitive.
- Have you always been involved in fitness?
I have always liked to do something to stay fit, and Noosa is a pretty easy place to do that. I did a lot of running with various groups over the years, especially in the National Park and on the beach, and also did swimming squads a couple of times a week, although only got into swimming later in life J My husband and I were also heavily involved in the Noosa Outrigger Club when it first started. I competed in the Noosa Women’s Masters team in my 30’s and we were National Champions at the time which was fun, as we were all great friends and we all had kids and traveled to competitions together as families. Training was quite full on with boat time, swimming and weight training.
- What exercise/sport do you do – why did you choose this sport?
These days, with working full time, I only have time for one sport and that sport of course is Crossfit. I still like to go for the odd run on the beach though. I was actually introduced, or rather, talked into, starting Crossfit by my daughter who had tasted Crossfit as part of her training with the Queensland Academy of Sport where she played Waterpolo. She told me I’d love it, as she obviously does as well as she is now a Crossfit coach. My biggest hurdle was getting past the fact that I didn’t have to run or swim for an hour and a half every day to get the same benefits as an intensive 10 minute workout with Crossfit. And I love that it’s different every day, and I can do things now that I could never do, even as a kid. I love that!!
- Do you follow a specific diet?
I do eat a healthy diet, but always tried to. Our whole family basically follows a form of the Paleo diet. We did the Paleo diet very strictly for a couple of months and now basically eat this way without being too pedantic, with a few ‘bits’ added in – although I was never going to give up my daily Latte, and never ever give up my couple of glasses of wine at the weekend! Our whole family have always been heavily involved in sports, so I wanted to make sure that they ate well which was always important, especially when they were competing.
- What does a week of training/exercise look like for you?
I train 5 days a week in the box, with usually another fun little WOD with some die-hard team mates 1 day a week. I always have at least 1 rest day. Working full time, I just try to follow a routine of training after work every day, and then my favorite training day on Saturday which is followed by breakfast with all my favorite people. If I need to though, I take an extra rest day, especially as I get older
- What differences do Masters’ athletes face with exercising?
The biggest difference I have found as a Master is the warming up and cooling down required to maintain balance, especially when competing. I do at least a 1 km row/run, and extra stretches before I even start the warm up for the session. And I find now that if I don’t stretch and roll out after every session, I really pay the price. However, if I can warm up and cool down well, I feel that I can stay on top of muscle soreness and injury almost as well as everyone else. It just takes a LOT longer. As for competitions, it can sometimes make for a long day warming up everything and doing a warm up 4 times in one day, and that’s without that actual competition WODs. If I don’t keep up my stretching routine, I know that an injury is sure to happen.
- Your whole family does Crossfit. What advice do you have for other families … what are the benefits?
I love the fact that our whole family does Crossfit. My husband and children have competed in many different sports at high levels, but we’ve all come around to agree that Crossfit is the best. It also means we have a lot of conversations about all aspects of Crossfit and it is something we can all talk about. It’s fun doing comps together and knowing a lot of the same people. It means we can broaden our own Crossfit community too. I love hanging out with the Dux people at comps and doing the odd session there, as my daughter Ellie is a coach there with the wonderful Greg, and my son Jay trains there as well. Much as both Ellie and Jay love coming to train with us at Noosa. I feel a part of what my kids are doing (they probably hate that bit) and love that that keeps me being able to see so much more of them that way. How good is it that no matter what your age or place in the family, you can all still be part of one BIG family J
- What are your future aspirations?
Basically I would just love to keep doing what I’m doing. I still love competing and I love that my team at Noosa still let me be a part of their Open Team and compete with them. We have so much fun and they are my best friends!! I competed at Pan Pacs last year and won a silver medal which really surprised me. It was actually nice to compete against people my own age as well, so I think I would like to do that again when it comes around next year. If I can stay healthy and fit and continue along this path, I think that would be the greatest achievement
I was so lucky to start off with great coaches in James, Adam, Grace and Sonia. And then to find Danny and Woogie at Crossfit Noosa and become part of the Crossfit Noosa community has just been the best. Not to mention my other coach and training partner, Louisa. I’ve been very lucky to be a part of such a great box – we’re very lucky here. The people at Crossfit Noosa have become a very big and important part of my life, and although they don’t realize it, have been my rock when things have been tough along the way. I just love that no matter what sort of day I’ve had, when I have finished my session there, I know I will feel great again and ready to face whatever needs to be faced. I will always be thankful that I’m treated the same as even the youngest person there
If you want to make your Dreams Come True like Madonna has, maybe our Dreams Come True bracelet is the inspiration you need … find out more here