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Get these three things on point and you will be well on your way to success:

  • Preparedness
  • Work Ethic
  • Consistency

In simple terms, be prepared to work hard, work hard, and keep working hard 🙂 (no, it means much more than that!)

People often talk about their values and lately, so have I.

I tried to work out what is important to me. From there I tried to work out what is important for people in our community.

I came up with a pretty solid list.

Now although they are all significant, I tried to think about which were the most important in driving results in health and fitness because let’s face it, that’s what we are here for.

It came down to three.



It starts here! Put simply- You need to be prepared for what you have to do!

If you are a coach it means knowing who you are coaching, being on time, having your program ready to go and having your equipment set up etc..

As an athlete it means getting enough sleep, getting adequate nutrition before and after training, being on time, having your personal equipment ready, doing any necessary warm up drills or activities to prepare for the following session, and understanding the session- what the focus is, what is involved, time needed etc.

It also means being prepared to work hard- to put in the EFFORT necessary to drive results.



Being prepared to work hard, and working hard, are two different things.

Having a background in teaching and thinking about the HSC- in most cases, the students who work the hardest will be the ones who get the best results respective to their capability. And generally speaking, that hard work for a lot of those students has been done for a long time, not just in the final year (see number 3 below).

It is the same thing in training. In most cases, those that work the hardest will get the best results. I know I know, there definitely is an element of “Work smarter, not harder”. But, for the majority- people need to work harder.



Aha, my favourite word, and for good reason.

You can be as prepared as possible, and work as hard as possible, but if you do these things in bursts, and follow it with the opposite, your results are going to be severely limited.

To be honest, even if you were not as prepared as you could be, and you didn’t work as hard as you could every time you trained, BUT, you were very consistent in your training, nutrition, recovery, sleep, stress levels etc – You will more than likely still get amazing results!


To get it all right is not easy. But it is also not impossible. And it is extremely rewarding.

Stay tuned in the weeks to come for tips on how to be more prepared and more consistent with your training.


Paul Kiely

Head Coach

CrossFit Hurstville


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