Renegade Performance Radio: Recent Episodes
Zak Nothling & Callum Gifford
Welcome to Renegade Performance Radio, where we talk about how to become a fitter, stronger, faster, well-rounded, and fulfilled athlete through the lessons and failures we have had over the past ten years on our journey as Crossfit Games athletes and coaches.
In the latest episode of Renegade Performance Radio, Zak and Callum dive into a candid discussion about the often-overlooked reality that achieving significant goals usually takes longer than expected.
They emphasize the importance of being purposeful and strategic in your approach, highlighting that success requires sustained effort and patience. Zak and Callum share insights on how to maintain motivation and stay in the game long enough to see the results you're working towards.
This episode is a must-listen for anyone struggling with the frustration of delayed progress and looking for strategies to keep pushing forward.
We're going to be transparent, life has been tough, but that doesn't mean that goals get put on hold its about figuring out how to adapt your strategy to match your situation.
In this episode, Zak and Callum break down their process to continue to move forward in both business and training.
We sit down with Zeak Kelly, a 31-year-old builder and newfound marathon runner who has taken on the monumental challenge of running a marathon every day for the entire month of April. Zeak is not just running for physical endurance but to spark conversations and raise crucial funds for Lifeline Aotearoa, aiming to bring suicide prevention into the spotlight.
Discover how a challenge for Movember transformed his life, pushing him from a mental health struggle to finding solace and strength in the long runs. Zeak will share his journey from CrossFit enthusiast to a marathon runner, the deep personal reasons behind his commitment, and how he manages this grueling physical feat while continuing to work full-time.
We'll delve into the importance of discussing mental health openly, especially among men, and how community and personal support play roles in his daily marathons. Tune in to hear how Zeak’s story is inspiring others to check in with their loved ones and the impact this can have on breaking the stigma around mental health.
Renegade Performance Radio host Zak Nothling interviews Harriet Roberts, a four-time CrossFit Games athlete. From her humble beginnings to competing worldwide, Harriet shares her journey of perseverance, the emotional highs and lows of competition, and life after being a full-time athlete.
In this episode, you'll hear about Harriet's challenges of competing at an elite level, including dealing with injuries, and her insights on finding fulfilment beyond the leaderboard.
Whether you're an athlete, a CrossFit enthusiast, or simply drawn to stories of determination and resilience, Harriet's story offers a compelling look at what it takes to be a champion, both in and out of the gym.
Today, I have a transformative mental strategy that promises to elevate your performance in CrossFit and life:
Neutral Thinking.
This concept isn't just another motivational spiel; it's a game-changer grounded in realism and the gritty experiences of athletes and high-performers worldwide.
Listen to the team breakdown their strategy on the 24.2 open workout.
See you on the leaderboard.
In this episode, Callum and Zak break down what equipment you actually need for CrossFit and when and how you should use it.
24.1 Workout breakdown, strategy, tips and recommendations with Callum, Gemma, Gabi and Tom.
You've probably heard (or even said) this at a competition: "They're too good for this division!" Whether it’s someone breezing through RX movements or someone whose performance is way beyond the scaled category, we’ve all seen it.
But when is it really time to step up your game and move to the next division?
Ever find yourself staring at the whiteboard, wondering whether to push for that RX or play it smart and scale?
It's the CrossFit conundrum that gets alot of us. Today, we're diving deep into the when, why, and how of scaling workouts to keep you progressing, without sacrificing the essence of what makes CrossFit thrilling.
Want to get the most out of your training and make real progress towards your goals?
Whether you're hitting the gym to get fit, compete, or just improve your overall health, being coachable is your secret weapon. It's not just about showing up; it's about how you show up and engage with your coach and the advice given
In the latest episode of Renegade Performance Radio, we dive into the world of CrossFit master's athlete GWizzy (Cullum Gifford).
At 41, Callum's approach to training and life has shifted big time. Smart training, solid rest, eating right, and balancing life.
Have you ever experienced the frustration of Inconsistency with your skills or strength?
It's a tale as old as time in the gym: you start the week strong, nailing those bar muscle-ups, chest-to-bars, or hitting a new clean PR. But as the week wears on, those skills and strengths seem to evaporate into thin air.
Listen to find out why and what you can do about it
Today we are talking 'Same Program, Different Goals'
How can a competitor follow the same programme as someone who wants to be fit and healthy in the same environment?
Gymnastics in CrossFit: To Lose Weight or Get Stronger?
In CrossFit, the pursuit of gymnastic skills presents a unique dilemma:
Is it more advantageous to shed weight to make those pull-ups feel like a breeze, or should you focus on building sheer strength to master the gymnastic elements?
On our podcast ‘Renegade Performance Radio’ we dived into this topic with the goal of giving you some guidance on what you should do based on where you are at in your journey and what you ultimately want to achieve.
In CrossFit, your nutrition can either be your secret weapon or your Achilles' heel.
At Renegade Performance, we've seen it all—from athletes who underestimate the power of diet to those who obsess over every calorie.
The truth is that there are different stages you will pass through on your journey.
Each stage is defined by the outcome you want and then the way you act/live.
The major problem lies when someone wants something - but isn't willing to act in a way that will allow them to achieve it. We refer to this as Cognitive dissonance.
In this podcast, we look at the different levels.
In today's quick lesson from Renegade Performance Radio, we're tackling a nuanced subject that every CrossFitter grapples with: the act of comparison.
Most people would say comparison is a negative thing but we believe if used properly this can be both a motivational tool and a mental hurdle in your journey.
Listen in as Zak and Callum break it down.
How to push harder: Boosting Workout Intensity
Literally every week we have athletes tell us they need to “Push Harder”
"I need to push myself more in workouts."
To be honest, they are probably right, most people think they are working hard but very few actually are
Does this mean you should be vomiting after every workout..?
No, not at all, but for most, understanding that you have more to give and how to access that will be the game changer for you progress.
If you are not getting fitter and you are training regularly then it could be that you are not bringing the required intensity.
But how do you push harder? Listen to find out.
In CrossFit, there's a decision every athlete faces at some point: should you build your strength or refine your weightlifting technique?
This choice is pivotal in shaping your training journey.
In this episode, Zak & Callum explore this topic in depth.
Either you have it or you don't right…
Can it be developed or are you born with it?
In a podcast Callum and Zak dived deep into all things will power.
Ever feel like you're giving it your all but still falling short of your goals?
We believe a major reason lies in how you access willpower. This superpower can be the difference between almost making it and truly achieving your goals.
In this Podcast @Zak_Renegade and Callum discuss their recommendations about the smartest way to approach fat loss.
In today's episode @Zak_Renegade and Callum talk about their thoughts on how to approach your training over the next few months to have your best open experience ever.
In this Podcast @Zak_Renegade and Callum discuss their recommendations about how to approach the last two months of the year to ensure you don't undo all your hard work.
In this podcast, I (@Zak_Renegade) chat with the new Renegade On Site Osteopath about his journey from triathlete to being one of the strongest weightlifters in NZ to being a health practitioner.
We talk about recommendations for approaching injuries and improving your performance by improving the positions you can get in while doing CrossFit.
This is a great chat for anyone looking to move better and get to the next level with their training.
Do you need help taking a rest day? Are you someone who potentially overstrains?
In this podcast, Zak and Callum discuss whether or not wearable devices such as whoop are worth the money or just a waste...
In this podcast Zak & Callum discuss the mistakes that people commonly make and how they recommend you prepare in the 3 core areas - training, nutrition and mindset.
**Today, we're diving deep into a concern many athletes face: the fear of not being adequately prepared for a competition.
Whether you're new to the CrossFit scene or a seasoned competitor, these fears can creep in.**
If you've been training hard but feeling like you're stuck in a rut, you're not alone. Many athletes experience plateaus, Let's explore some possible culprits and how you can overcome them.
In today's episode, Zak & Callum talk you through their tactics for creating digital separation.
Tech is going to be part of our lives forever so having some tactics around it is going to help you find balance in a hope that it helps protect your mental health.
Please leave us a review if you find our podcasts helpful.
The majority of us could all benefit from more sleep and better quality sleep. But do you know why your sleep is affecting you?
In this episode Zak & Callum talk through sleep for mental health and how to improve it.
The Art of Stress Management: From Overwhelm to Optimal Performance
Everyone experiences stress, but not everyone knows how to handle it. Learning stress management techniques can help you deal with stressful situations more effectively.
In this episode, @Zak_renegade takes you through his 3 favourite tactics.
The Power of Play in Adulthood: Why You Need Fun For Mental Health
In this episode of Renegade Performance Radio, @Zak_Renegade takes you on a nostalgic journey back to our carefree childhood days, highlighting the transformative power of play for adults.
Delving into the often overlooked importance of unbridled fun in our busy lives, we explore how play not only reduces stress through the release of endorphins but also stimulates the mind, enhancing creativity, promoting social connections, and offering a much-needed break from the mundanity of everyday routines.
As part of mental health awareness week, we are bringing you 6 ways over 6 days to improve your mindset and mental health.
Today @Zak_Renegade is talking about managing your mind.
Please leave a review and share this podcast with anyone who you think would benefit.
The fouth and final part of our Mindset series takes us through the success cycle. @zakrenegade talks us through this cycle and how to acknowledge self-sabotaging behaviours in order to get on the path to success.
Continuing on with our mindset series, today @zakrenegade runs us through an exercise to do with identity and how we can model off an individual we look up to in order to model their behaviours and change our identity to instil some good habits.
Today we are back with the second episode in our Mindset series with @zakrenegade. Zak takes us through the '5 Why's' exercise which we believe is one of the most powerful exercises to help you get on the right path to achieving your goals.
@Zak_Renegade comes to you live from the Torain pro giving you a recap and update on 'Jack's Pack's' progress after day 1 on their journey to attempt to qualify for the CrossFit games.
Today we are jumping into a series with @zakrenegade about mindset. Starting off, Zak talks to us about how we can create a vision for ourselves in order to start us moving towards something great.
In today's episode, @teganmitai sits down with @zakrenegade to discuss her journey to date as a Crossfit Games Athlete and now mother before she heads off to the Torian Pro next week.
They discuss her experience with training during pregnancy and postpartum and the advice she would give to new and expecting mothers as they navigate this for themselves.
Today, @zakrenegade kicks off a new segment for Renegade Performance Radio he's calling Breaking False Beliefs. For this first segment, he's touching on a common fear that hinder's athletes journeys to becoming great which is the fear of failure. Zak talks about why this is an irrational fear and how we can overcome this to be great.
In this episode of Renegade Performance Radio, @zakrenegade and @the_g_wizzy sit down to recap the recent Crossfit Games Quarterfinals and Age Group Qualifier weekends. Zak and Callum debrief about the Renegade athletes who took part in the events as well as how the leaderboard played out and their advice to athletes progressing further.
In today's episode, @the_g_wizzy runs us through his thoughts on eating before you train versus training fasted. He runs us through the positives and negatives of both approaches and how these relate to Crossfit as a training style. He also gives some examples of good pre-training snacks to get you through a session and perform your best.
Today we have an exert from a Renegade Coaching Call where @the_g_wizzy sat down with @jbnutrition__ to talk about tracking macros. They go through why tracking macros is important, how to know when you're ready to start, what to focus on and when to change your macros, as well as other ways we can stay on track that don't involve weighing everything you eat.
In this video, @zakrenegade talks about how we can effectively increase the volume of training we are doing in a week without getting too tired, sick or not being able to keep up with the increased load. This chat gives some awesome chats for athletes wanting to go the extra mile and improve their training and nutrition for Crossfit.
In this video, @zakrenegade talks about how to approach the process of getting stronger in Crossfit and why this is a crucial step if you are wanting to improve as an athlete and compete at an elite level.
The 2023 Duets are a few days away...
Here are some final tips and strategy advice from Zak_Renegade for you and your partner before heading into the comp.
For today's episode, @the_g_wizzy talks about how we can stay motivated and keep enjoying training when other life factors are making motivation pretty tough. He runs through some strategies and talks about his real-life experience using these as examples of how they can improve your training performance and keep you showing up for yourself.
Today, we hvse the final week of our Crossfit Open show for 23.3. The crew @the_g_wizzy, @the_aaron_chan and @megansignalnz talk all things 23.3 to give you the best shot at acing this workout.
Good luck team
Today, @zak_renegade talks to us about how to go about navigating periods where Crossfit no longer brings you the same job it once did. This is something that most athletes need to navigate at some period in their training career and this chat gives some greta insight on how you can find the love you once had for Crossfit when you experience this.
We are back with the Crossfit open show where @zakrenegade, @the_g_wizzy and @the_aaron_chan sit down and debrief us on their thoughts, predictions and strategy for workout 23.2.
In this episode, @zakrenegade talks to us about why comparing yourself to another person in the gym is only hindering your progress and how we can go about avoiding this and retraining our thoughts so we can reach our full potential.
Today, @zakrenegade @the_g_wizzy and @the_aaron_chan talk all things 23. 1. They talk us through their initial thoughts on the workout and their predictions for scores as well as strategy to attack the workout for those athletes gunning for a quarter-finals spot.
Tune in next week for the 23.2 Debrief.
Today, @the_g_wizzy talks about all things Crossfit Open.
Callum runs us through the three different types of people who typically enter the open, and how you can get the most out of the event no matter what category you fit into.
Today, @zakrenegade talks to us about using the success cycle to build confidence. He talks about the different stages of the success cycle and how we need to attack each one in order to gain the confidence to progress on our fitness journey.
In today's episode, @zakrenegade talks to us about a very commonly asked question he gets which relates to eating when you aren't hungry and when this needs to be done. He also dives into intermittent fasting and when this is and isn't useful to be implemented.
Today, @zakrenegade talks to us about mental toughness. He relates this to the internal conversations we have during a workout and strategies we can use to adapt these conversations to improve our mental toughness, and therefore improve our performance as an athlete.
For today's episode, @zakrenegade talks us through why we may experience episodes of binge eating or overeating and how we are able to deal with these and overcome them. Binge eating is a common struggle among a lot of people but can be tough to work through. If you think you need some extra support dealing with this, please reach out!
On today's episode, @zakregeande talks about how we can focus on the positives in our journey in order to get ourselves out of a rut or negative mindset. The way we talk and think about our journey can have massive implications on our progress so is super important to be aware of and on top of.
What is the scarcity mindset and why is this causing negative implications along your health and fitness journey? Today, @zakregeande dives into this topic and gives us all the info we need to avoid this mindset and work on our relationship with food and exercise in 2023.
Are you showing self-compassion or are you just being soft?
What's the difference between the two when is it the right time to use each of them?
Over the holidays, @Zak_Renegade had an interesting internal dialogue and that was the conversation about self-compassion and being soft on yourself, so wanted to get some thoughts down and out about the two.
In this episode, @zak_renegade takes you through some steps to take in the coming weeks to help you have your best possible open experience.
The silly season is coming to an end and at this time of year its very common for people to want to detox... But do you need one? If you think you do this is our recommendation on how to approach it.
Today, @zakrenegade talks to us about the common nutrition misconception that eating at night is bad for you or causes weight gain. He goes into the research as to why this is not the case, as well as giving recommendations of what some good foods to be eating in the evening are.
Today, @zakrenegade talks about when the timing of eating matters and goes through different strategies that can be used by athletes to get the most out of their performance by manipulating the times they eat certain foods. He also talks about meal timing in regards to weight loss and if it is as important to worry about if this is your goal.
Today, @zakrenegade gives us a pep talk about why relying on motivation isn't going to get us very far when it comes to achieving big goals. He talks us through strategies to implement throughout all areas of our life when motivation runs low, such as understanding what is at stake, remembering your why and changing your identity.
Today, @zakrenegade talks to us about why this time of year doesn't need to cause us anxiety and stress. Zak talks us through a bunch of strategies we can use to be still working towards our goals in the key training, nutrition and mindset areas while throwing away the all-or-nothing mindset we typically see.
In this episode, @zakrenegade recalls his experience with injuries and how you can alter your mindset during an injury to reap the benefits of it.
In today's episode, @zakrenegade gives us a rundown of how we can attack the silly season in a way that means we do not enter 2023 feeling like we are back at square one. This can be a stressful time for a lot of people, but we are here to help you navigate this time period with ease.
If you want some extra help and accountability, we are giving away a FREE Summer Survival Guide, which you can access through the link in our Instagram bio.
Today, @zakrenegade talks to us about his journey to healing his relationship with food, and how we can develop a healthier way of looking at and treating food through the lessons he's learned. This is an awesome chat about breaking the negative mindset we tend to adopt towards food and why this is a harmful way of life so we can begin a life of balance.
For today's episode, @zakrenegade gives us a guide on how to effectively scale workouts to suit our current capacity, in order to further ourselves as athletes. He starts by explaining how workouts are programmed, so you as an athlete can better understand how to tackle your workouts each time you are in the gym.
In today's Renegade Performance Radio episode, @zakrenegade lets us in on what he believes is the secret to becoming a high performer in any area of your life; focus. He talks about why focusing and doing mundane activities over and over again is so essential for your journey, and how we can stay focused for long periods of time to achieve success.
For today's episode, @Zakrenegade talks us through a common problem we see, which is athletes wanting to lose weight but not enjoying the negative effects this has on strength and performance. Zak provides some strategies and ways to look at this situation to create the best outcome for you.
In today's episode, @zakrenegade gives athletes all the information needed to ensure they are able to train appropriately now and give themselves a healthy and functional body for years to come. This episode has some awesome knowledge and strategies for athletes of any age or stage in their journey.
Today, @zakrenegade talks us through why the process is so much more fulfilling and important than the destination. We learn why we should cherish setbacks, and look to the positive side of the entire journey we are on as athletes.
In Episode 19 of Renegade Performance Radio, @Zak_Renegade caught up with NZ CrossFit legend Bailey Rogers, Bailey opens up to us about her journey so far as she pursues a spot at the CrossFit Games.
Bailey recently returned from the Rogue Invertaional where she competed against the best athletes in the world, and shares her ups and downs from the experience.
Your inability to scale workouts optimally could be holding you back. In this episode with @Zak_reneagde learn the tactics to get the most out of each workout.
If you have had a break and you want to get back into training or maybe you have a big daunting goal that you want to achieve then try these tactics from @zak_renegade to create momentum.
How do you feel after a big event? Motivated and excited? Or kind of in a low patch?
Here are @Zak_Renegades tips on his process for post-competition.
Try this tactic to get the most out of your most recent event and to prepare yourself for the next big one.
In episode 15, @Zak_Renegade provides strategies to help you break through mental blocks with your lifting and training.
Please leave us a review and rating!
In this episode, @Zak_Renegade takes you through the Renegade recommended approach to comp week to ensure you perform to the best of your ability.
- How to train
- How to maximise recovery
- What to do with your nutrition
- How to mentally prepare
Please share with your teammates before your next big event!
Perform to the best of your ability, learn what flow state is and how to achieve it with coach @Zak_Renegade
Access your training and perform at equal to or greater than your known ability.
In this episode I ( @Zak_renegade ) invited Megan Signal, Toyko Olympic and Birmingham commonwealth games & 2 x Crossfit games athlete on for a chat.
I invited Megan on for a chat about her experience with training and how it is affected by your menstrual cycle.
Females are becoming more and more aware of their bodies and their performance. Some days everything clicks, and then other days, you’re on struggle street.
In all my studies, this topic was not once covered, but more and more research is being completed on the connection between athletes' menstrual cycles and how their bodies respond to training.
While I'm willing to learn, I don't know a huge amount about this topic, so I wanted to explore it further and attempt to normalise this discussion about it inside the gym.
Particularly from a coach-athlete relationship perspective and also for Female athletes..
As a male coach who works with many females, I wanted to get insight into Megan's journey with this subject and share her learnings in the hope that they will help other female athletes.
We discuss
-Her background and personal experiences
-How your cycle impacts training
-How you as an athlete can prepare
-How Coaches and athletes can approach the conversation
-Nutrition advice when it comes to cravings
Please like & share with anyone you know who may benefit from this chat.
Are your stress levels causing you to gain weight or at least preventing you from losing weight? In today's episode, I talk about how stress affects your actions which can then affect your ability to lose weight or cause you to gain weight
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
In today's episode, @zak_renegade gives you a pep talk about how to be kinder to yourself when it comes to body image. He talks about common thoughts and feeling around our bodies and why these may arise, as well as ways we can overcome this and focus on positive self talk.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
In today's episode, @zak_renegade talks all things mindset! He discusses why it is so important to dial in your mindset to make progress in all areas of your like and how you can create methods to measure how you are progressing in this area.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
In today's episode, @zak_renegade gives advice to female athletes who are wanting to gain muscle and improve performance but are hesitant due to societal pressure and norms around females with muscle. Zak provides his perspective on why these views are outdated and how to redefine what feminine means.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
In this episode, @zak_renegade discusses the steps needed in order to increase the amount of weight you are lifting in each of your olympic lifts. We strip it right back to basics to ensure you are lifting at your maximum potential.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
This podcast is a video from a Renegade Integrated group coaching call where @zak_renegade talks with athletes about strategies to not give in to cravings and how to prevent them from occurring in the first place.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
When faced with adversity, do you run from it or face it and use it as an opportunity to grow?
In Ep 5 @zak_renegade talks about personal failures and watching the failures of elite athletes that served as fuel to their success.
We also dive into lessons from stoicism and how they can help you in everyday life as well as your athletic pursuits.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
Today's Renegade Performance Radio episode is a recording of an Instagram live with @Megan_Signal before she heads to the commonwealth games in Birmingham.
I ( @Zak_Renegagde ) wanted to make sure this is heard as in this catch-up, we discuss some absolute gold about weight loss and the approach each of us is taking on our respective journeys.
We discuss some recommended approaches you can try and why we recommend them.
We dive into the negative effects of constant dieting on your body and potential solutions to the problems.
Plus megan dives into her recommendations about mentaility during weight loss.
If you have any goals around weight loss or fat loss, you won't want to miss this.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as CrossFit Games athletes and coaches.
www.renegadeperformance.co.nz
In Ep 3 ( @Zak_Renegade ) Explains why your body composition is holding you back and breaks down the strategy to change your shape to progress from low skill (scaled, intermediate level) to Rx or higher!
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
Coach Zak ( @Zak_Renegade ) debunks the common belief that to be a high performer, you must be a full-time athlete.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.
Zak ( @zak_renegade ) breaks down the four areas that you need to focus on to succeed; without one, you are destined to stay average.
Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.