A. Back Squat (Focus on quality movement)
3 x 5 @80-90% of 5RM
B. EMOM x 12 minutes:
Min 1: 12/10 calorie Echo
Min 2: Max rep kettlebell swings 24/16kg
Min 3: Rest
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Nicole’s Nutrition Journey- Small Changes, Big Results.
By Nicole McKenzie I’ve been training at Coastal CrossFit for almost 10 years, and during that time I’ve learned that improving your health isn’t always about training harder. Sometimes it’s about looking after yourself outside the gym. Earlier this year, I decided it was time to take my nutrition more seriously. I have ankylosing spondylitis (AS), which is a chronic autoimmune condition that causes inflammation, mainly in my spine and joints. My flare-ups had started becoming more frequent, and I wanted to see whether improving my nutrition could help reduce inflammation, better manage my symptoms, and support my overall health. Before making any changes, I was dealing with joint pain, digestive issues, poor sleep, low energy and gradual weight gain. I knew I needed to do something, but I also knew that trying to change everything overnight wasn’t going to work. So I didn’t. Instead, I started with a couple of simple habits. I increased my protein intake and reduced my portion sizes. Once those changes became normal, I gradually reduced processed foods and added sugars. I never cut out entire food groups or followed an extreme diet. I simply made one change at a time, and that made it much easier to stick with. One of the biggest reasons I’ve been successful is that I haven’t changed the way my whole family eats. Our son trains a lot during the week and takes homemade meals with him, so meal prepping has become a normal part of our routine. I cook meals that everyone enjoys rather than preparing separate meals for myself, and I always make enough so we have leftovers ready for busy days. Our meals are high in protein, include enough carbohydrates, and are simple enough to fit into everyday life. I also don’t believe you have to miss out on the foods you love. If we’re away on holidays or eating out, I still enjoy myself. I just keep my portions sensible and try to make balanced choices most of the time. If there’s something I really want, I’ll have it without feeling guilty. That flexibility has made healthy eating something I can maintain instead of something I eventually give up on. The changes didn’t happen overnight. For the first four months, I wasn’t seeing dramatic results, but I made a conscious effort to stay consistent. Then I started noticing I had more energy, I was sleeping better, my mood had improved, and I was gradually losing weight. Even more importantly, my joint inflammation had reduced. What surprised me the most wasn’t the weight loss—it was how much better I felt. I have more energy throughout the day, I’m sleeping better, I feel happier, and I’m much more organised. Meal prepping means I spend less time worrying about what’s for dinner and more time with my family. With two children involved in sport and plenty happening every week, having meals prepared in advance has taken away so much daily stress. One thing I’ve also learned is that healthy eating doesn’t have to be all or nothing. In the past, I always thought I had to be on a strict diet or not bother at all. This time I took a completely different approach. If I have a meal that isn’t ideal, I simply get back into my normal routine at the next meal or the next day. If my back flares up and I can’t train for a week, I focus even more on my nutrition because I know that’s something I can still control. That mindset has made all the difference. If I could give one piece of advice to someone who’s been thinking about improving their nutrition, it would be this: Just stick with it. You don’t need to be perfect, and you don’t have to stop eating the foods you love. Small changes really do add up over time. I’ve simply made healthier versions of many of the meals our family already enjoys, and those small ingredient swaps have made a huge difference. One tool that’s helped me is an app called ReciMe. Whenever I find a healthy recipe on Instagram or Facebook, I save it straight into the app. It stores the ingredients and cooking method, so I’ve built up a collection of high-protein meals that my whole family enjoys. It’s made meal prep much easier and keeps me inspired to try new recipes. Looking back, I wish I’d known from the beginning that progress beats perfection. Improving my nutrition hasn’t just helped me lose weight. It’s given me more energy, improved my sleep, reduced my inflammation, made me feel more organised, and had a positive impact on every part of my life. For me, that’s what being better than yesterday is all about.
Better Than Yesterday- by Dr Bernard Tamba-Lebbie
Thank you, Bernie.Thank you for sharing your journey with such honesty and humility.Your story is a powerful reminder that lasting change doesn’t come from perfection—it comes from consistently choosing to be just a little better than yesterday.We’re incredibly grateful to have you as part of the Coastal CrossFit community and hope your story inspires others to take that first step towards better health.Sometimes, one person’s story is all it takes to change another person’s life. Better Than Yesterday: My CrossFit JourneyBy Dr Bernard Tamba-Lebbie In 2023, I reached a point where I knew something had to change. I weighed 120 kilograms. Around the same time, two of my fellow surgeons underwent coronary artery bypass surgery because of severe heart disease. Then, after returning from Sierra Leone, where I had celebrated the 75th anniversary of my high school, one of my closest friends—a mining company CEO with whom I had spent much of the reunion—collapsed at a roundabout in Freetown and died suddenly from a heart attack. Those events became a crossroads in my life. I had a choice: continue down the path I was on, or change direction before it was too late. Ironically, my first solution wasn’t exercise. As a surgeon, I looked for a surgical solution. I spoke to one of my colleagues who performs bariatric surgery and asked whether he would perform a gastric sleeve operation on me. He smiled and said he would happily do it, provided I obtained a referral from my GP. When I asked my GP for that referral, I fully expected him simply to write it. Instead, he refused. He told me he would only refer me if I first committed to six months at his gym and genuinely failed. Looking back, that refusal may have been one of the greatest gifts anyone has ever given me. My journey wasn’t completely straightforward. There came a time when I felt I wasn’t making the progress I had hoped for. I went back to my GP and asked whether medication might help. He agreed, and I started one of the newer weight-loss medications. Unfortunately, it simply wasn’t for me. I struggled with significant nausea and found the side effects difficult to tolerate. After giving it a genuine try, I decided to stop taking it. Rather than continuing to search for another shortcut, I went back to what I knew I could control—turning up at the gym, listening to my coach, and continuing to improve my eating habits one meal at a time. That decision became another turning point. For the first time in my life, I heard about CrossFit. When I told people at the hospital that I had joined CrossFit, most thought I was crazy. Some laughed. Others simply couldn’t imagine that someone weighing 120 kilograms would survive a CrossFit class. Then I met my coach, Marie Saliba. On the very first day, I told her that I had only one goal. I wasn’t there to be better than anyone else. I simply wanted to be better than my yesterday. That philosophy has guided me ever since. My journey certainly hasn’t been perfect. One of my biggest failures came when I ignored Marie’s advice. I tried to progress too quickly and attempted to jump from one pull-up bar to another before I was ready. I dislocated both shoulders and eventually required surgery on both of them. It was a painful lesson in patience, humility and listening to someone with more experience than me. But despite that setback, I never stopped. When I first arrived at CrossFit, Marie would often ask me to run only 50 metres because that was all I could comfortably manage. Today I regularly run 400 meters. I still don’t particularly enjoy running, and plenty of people run past me, but that doesn’t matter. I’m not competing with them. I’m competing with the man who walked through the CrossFit doors three years ago. The biggest transformation has probably been my relationship with food. Initially, I simply adopted intermittent fasting, eating only between midday and 9 p.m. I still follow that routine most days. Over time, my eating habits evolved naturally. I became much more intentional about the food I brought into my home. For many months, around 80% of my meals were seafood. Most weekends I would drive to Mooloolaba, buy fresh seafood straight from the trawlers, meal-prep it for the week and keep it in the fridge. Coming from Sierra Leone, rice was deeply embedded in my culture. In fact, if you ask someone back home whether they’ve eaten and they’ve only had bread or potatoes, they’ll often answer, “No.” What they really mean is they haven’t eaten rice. For most of my life, white rice was central to every meal. Today, I’ve largely replaced it with quinoa and, more recently, brown rice. I also became much more conscious about eating foods in their natural form. I steam vegetables instead of frying them, buy fresh fruit from the local farmers’ markets, and carefully read ingredient labels so that my soy sauce and fish sauce contain no preservatives. When I season food, I tend to use simple ingredients like black pepper, white pepper and Himalayan salt rather than highly processed seasoning mixes. There is no sugar in my house. If visitors ask for sugar in their tea or coffee, they’re usually disappointed because I simply don’t have any. Instead, I offer them honey. I actually have several different varieties, much of it generously supplied by one of my closest friends on the Sunshine Coast, Paul Secho, who has his own honey farm. It’s one of those little pleasures that reminds me how wonderful natural food can be. You’ll also never find soft drinks like Coke, Sprite or Fanta in my refrigerator. The only bread I normally keep is dark rye bread. I know it’s an acquired taste and not everyone enjoys it, so I also keep spelt bread for friends who visit. Over the years I’ve realised that what I…
Member Nutrition Journey: Deb’s Story
A huge thank you to Deb for sharing her nutrition journey with our Coastal CrossFit community. Your willingness to be open about your experience will no doubt inspire others to take that first step towards improving their own health. Over the next few Mondays, we’ll be sharing the nutrition journeys of some of our members. Our hope is to show that it’s never too late to focus on your nutrition. Whether you’ve just started training or have been with us for years, positive changes can happen at any stage. Small, consistent improvements add up over time, and the rewards go far beyond appearance—they include better health, more energy, improved performance, and a better quality of life. Deb’s Journey… “You don’t know until you feel better.” When people think about improving their nutrition, they often focus on losing weight. But for Deb, the biggest changes have gone far beyond the number on the scales. At 64 years old, Deb has been part of the Coastal CrossFit community since 2015, joining our bootcamp before transitioning into CrossFit in 2017. Since making nutrition a priority, she has lost 6kg of body fat, become stronger, fitter and discovered just how much better life can feel. Ironically, what surprised her most was something she didn’t even realise she was missing. “You don’t know what’s wrong until it’s improved. Overall, I just feel better now.” Fuel the athlete you want to becomeDeb’s motivation wasn’t driven by chasing a particular number on the scales.It was much simpler than that. “Look like an athlete, move like an athlete – performance.” That mindset changed the way she approached food. Nutrition became less about restriction and more about supporting the work she was doing in the gym. She began focusing on the fundamentals: There were no shortcuts or magic solutions—just consistent habits. Progress creates motivationOne of the most powerful parts of Deb’s story is that she didn’t realise how much her nutrition was helping until she experienced the difference. Since making those changes, she has noticed: The biggest surprise? “Better energy in training and improved workouts.” For many CrossFit athletes, performance is often the first thing that improves. Better nutrition allows you to recover, train with more intensity and get more out of every session. The physical changes are often just a by-product. Consistency beats perfectionLike everyone, Deb still has challenging periods. Weekends can make staying on track more difficult, but she doesn’t let one meal or one day derail her progress. “If I fall off track, it’s usually no more than two days. Then I get back on track.” That simple mindset is one of the biggest reasons she’s been successful.She doesn’t aim for perfection—she aims for consistency.Meal planning, shopping with purpose and cooking ahead have become part of her routine, making healthy choices the easy choices. The discipline is worth itWhen asked what keeps her motivated, Deb’s answer was simple. “Working towards goals, feeling good and seeing progress.” Her nutrition journey has become about much more than food.“Improving my nutrition has shown me discipline, education—you never achieve goals unless you work at it.” That discipline has carried over into everyday life, improving her confidence, relationships, family life and day-to-day energy. Advice for anyone thinking about making a changeDeb’s advice isn’t complicated. “If you’re going to start tomorrow, why not start today?” And if she could recommend just one habit?Write down what you’re eating. Awareness is often the first step towards change.It’s never too late Deb is proof that age is not a barrier to becoming stronger, leaner and healthier. At 64, she has lost 6 kg of body fat while becoming stronger and fitter than she was before. She hasn’t relied on extreme diets or quick fixes. She focused on building habits she could sustain, one day at a time. Perhaps her most powerful message is also her simplest. “You don’t know until you feel better.” If you’re wondering whether improving your nutrition is worth the effort, Deb’s story is a reminder that the rewards often extend far beyond what you can see in the mirror. Better training. Better energy. Better health. And a better quality of life. That’s what good nutrition can do.
Let’s get you started!!!
At Coastal CrossFit, we know starting—or getting back into—fitness can feel overwhelming. That’s why we’re here to guide you every step of the way, whether you’re new to training, coming back after a break, or an experienced athlete. Why Coastal CrossFit is different: Classes That Fit You:Join our group classes and train with amazing people who support your journey. Every session is designed to challenge you safely while celebrating your progress along the way. Not ready for a class? Try our 1:1 programs: Take the first step today!No matter your experience, Coastal CrossFit is your place to get stronger, healthier, and more confident. Book your free session now and join a community that has your back every step of the way. Learn more About Coastal CrossFit
About Coastal CrossFit
🏋️♀️ About Coastal CrossFit Welcome to Coastal CrossFit — where fitness meets community, hard work meets laughter, and results come from doing the simple things well. Founded by Chris and Marie Saliba in 2009, Coastal CrossFit has been proudly serving the Sunshine Coast for over 17 years. As the region’s longest-running affiliates (original owners) we’ve stayed true to an old-school CrossFit vibe — authentic coaching, no fluff, and a community built on effort, humility, and consistency. We’re old school proud.What originally drew us to CrossFit is still what keeps us going today — real fitness, real people, and a community that cares.Our family lives and breathes fitness for life, and that passion flows through everything we do. 💪 Our Philosophy At Coastal, we believe in real fitness for real people.No gimmicks. No shortcuts. Just smart, functional training delivered with care and intention. We coach — properly.We provide 1:1 scaling and guidance for every athlete in every class. There’s no generic, one-size-fits-all approach here. We tailor each session to your goals, abilities, and experience. It doesn’t matter where you start — we’re all on our own journey, and we travel that path together.At Coastal, there’s no ego — just hard work and support. 🧠 Our Programming We write our own programming — always have, always will.Why? Because we know our athletes — their abilities, injuries, goals, and challenges. We also know our space, our equipment, and the local weather, and we use that knowledge to create smart, effective programming that truly fits our community. We program for the general population, with a focus on health, longevity, and overall wellbeing. Our goal is to help people move better, feel stronger, and live healthier — inside and outside the gym. Every workout has purpose. Every movement has intent.Our programming evolves with our people — not the latest trends. 👥 Our Community We’re more than a gym — we’re a family. Many of our members have been with us from day one, and we’re proud to have athletes who have stayed with us for years, growing stronger together. Our members come from all walks of life, training side by side and supporting each other through every rep and every season of life. Your ability, size, or background doesn’t matter. Once you walk through our doors, you’re supported and encouraged by the most amazing crew. We’ll challenge, support, and lift you up — helping you become the best version of yourself. The vibe? Old-school CrossFit — the kind where the whiteboard still matters. It’s where we record scores, share effort, celebrate wins, and keep each other accountable. Barbells clanging, music pumping, everyone cheering for the last person to finish — that’s Coastal. Here, effort is celebrated, progress is personal, and everyone is welcome. 🧑🏫 Our Coaches Led by Marie and Chris, our coaching team brings years of experience across CrossFit, Olympic weightlifting, and movement coaching.We focus on doing the basics exceptionally well — with an emphasis on movement quality, consistency, and longevity. Our coaches are a true part of our community. They train alongside our members, know each person’s strengths and challenges, and genuinely care. They lead by example — showing up, putting in the work, and supporting others to do the same. Expect hands-on coaching, honest feedback, and an approach that’s personal, practical, and focused on helping you move well and feel strong. Meet our coaches 🏠 Our Space Located at 1/12 Technology Drive, Warana, on the Parrearra Canal, our gym is built for purpose. You won’t find mirrors or fancy machines here — just quality equipment, open space, and an atmosphere built on hard work and genuine connection. We’re proudly fitted out with Maverick Strength & Conditioning Equipment — gear that grew from humble beginnings right here at Coastal CrossFit. It’s strong, functional, and made to handle real training. We are blessed with the most scenic run tracks around the canal and we’re just a short stroll from Warana Beach. We also have a Recovery Room for our members, featuring Endurance Recovery Boots and an Infrared Sauna — because we know recovery is just as important as effort in the gym. Our space is functional, friendly, and full of the kind of energy you can’t fake — a place where effort matters more than appearance, and community comes first. 🚀 Our Mission To help everyday people live stronger, healthier, more confident lives through functional fitness and community connection. We’re here to help you: No matter your age, background, or fitness level — you belong here.This is Coastal CrossFit: old-school values, real coaching, hands-on support, and a community that’s got your back. 👉 Ready to start? Come in for a free trial, meet the crew, and see what makes Coastal different. Written whiteboards, no ego — just hard work, support, and a community that feels like home.
WOD: Monday
Coaching Monday- Thursday Nata 5:30am, 6:30am, 9:15amDanielle 4:30pm, 5:30pm AMRAP in 20 minutes:7 Bar Muscle-ups *14 Box Jump overs 24/20″ (Jump up/step down)100 skips *Advanced athletes complete Ring Muscle-ups Scale: Reduce Muscle-ups, Chest to bar pull-ups, etc.