Adorn the bird with feathers so it can fly

Ma te huruhuru, ka rere te manu Adorn the bird with feathers so it can fly

This is a common whakatauki that is used in many different areas. Most commonly I’ve heard it used in relation to education and the development of children. The meaning is that without the tools needed to fly the bird cannot take off. As CrossFitters we operate with the same needs. Without certain things we cannot fly and realise our potential.

Take a second and think of all the things that you need in order to flourish and thrive. What are the feathers that you need?

That’s a very personal question. And the answers will vary from person to person. As your coaches, we have compiled a bunch of feathers together that we recommend as a starting point to help get yourself off the ground and flying. In no particular order:

Feather 1 – Rest and Sleep We cannot say enough times how crucial good quality sleep is in relationship to your happiness and fitness. Try planning a sleep routine that you can follow and set yourself up for success by preparing ahead of ‘bedtime’. Set up your room so that there is minimal noise, make it as dark as possible, avoid taking your phone into the room with you and try not to drink caffeine in the evening.

Feather 2 – Mobility Maintaining the ability to move your body through a full range of motion is something we all need to be giving attention to 24 hours a day. Mobility and exercise is not restricted to just the 60 minutes you are with a CrossFit Whanganui coach, nor is it limited to fancy equipment or a physiotherapists office.

While you are at home (hopefully chilling with your whānau), is the perfect time of the day to give some focused attention to areas that it. Our coaches at CrossFit Whanganui highly recommend you give our hip opening series a crack at least once a day. We like this so much it is included into our programming at least three times a week:

Feather 3 – Strength A shocking theme of the fitness industry for decades has been that “lifting weights makes you bulky”. Holy heck, this one still does my head in and I joke you not I heard today “I saw a girl lifting heaps of weights in the gym, that must be so bad for her back”.

Strength is never a weakness, and everyone from your toddler, to your great grandmother needs to be strong. The level of intensity may vary, but we all need strength training in our lives. Strength training is the magic bullet that will stave off decrepitude and keep you being a bad-ass for many more decades to come.

Feather 4 – Nutrition The CrossFit prescription for eating well is: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. If you want to book a nutrition consult with Karli email:

Feather 5 – Love Without love, what is the point of life? You will have to fill this part in yourself and the spend the rest of your life actively working on fostering the relationships in your life that you can add love to.