Training – A Great Way to Beat Stress

Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.  No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.

Training is not just about how fast or how strong you are. People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges. Our members at CrossFit 4504 find the regular sense of achievement they get from our classes boosts their self esteem as does the fun of training with friends.

It’s a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.  We see this happening every day in our gym, even our coaches can speak first hand how working through depression was assisted by their regular training and the positive supportive environment in classes.  Our Head Coach Lisa has gone through depression herself and can speak honestly about it and understands the challenges that are faced.  She also experienced first hand the benefits from her CrossFit training when she was at her lowest.

Sometimes when you’re suffering with stress, depression or anxiety the hardest part can be getting a new program started.  It can be overwhelming and daunting.  Here are some steps that can help you get started and take the pressure off yourself:

It’s okay to start small. 

When you’re under the cloud of an emotional time and haven’t exercised for a long time, setting yourself huge goals like completing a marathon or working out for an hour every morning will only leave you more deflated if you fall short. Better to set yourself achievable goals and build up from there.  At CrossFit 4504 our coaches can work with you on an achievable goal and schedule that is manageable and we can build on that.

Focus on activities you enjoy.

Any activity that gets you moving counts. That could include throwing a ball with a dog or friend, walking laps of a local lake or park (the weather has been stunning for this lately), or cycling to the park.

Make exercise a social activity.

Exercising with a friends or family will not only make exercising more fun and enjoyable, it can also help to motivate you to stick to a workout routine. You’ll also feel better than exercising alone. In fact, when you’re suffering from a mood disorder such as depression, the companionship can be just as important as the exercise.  Find a group of community where you feel supported and included.  CrossFit is different in that you aren’t just a faceless number and no one knows or cares if you are there or not.  We in fact do notice and do care, and we also want you to have fun while you’re here.

The hour you spend in class with us should be the best hour of your day!!  No matter what is going on outside the gym in your every day life this is your hour to focus on you and have our coaches focus on you.  You don’t have to be the adult, boss, mum, dad, whatever, you can be you and use that time to find strength within yourself you didn’t know you had.  This is your time!!  Start today!!


Meet the Crew…..Nim

Nim is one of our crew with the biggest smile and most positive attitude we have ever seen.  She is always working hard to learn skills and apply coaching cues.  She has been with us for a while now and we love seeing her continue to grow and achieve.  We asked her to share some of her thought about her experiences with CrossFit.
1. What brought you to CrossFit in the first place?
I competed in the Game On Games Day (CF4504 beginners competition) in 2016, and I loved the atmosphere, the people and the level of intensity of the WOD’s. The price was really attractive too. You quickly learn that you’re not just paying membership to show up at classes – you are welcomed into the CF4504 family, and you get ongoing support and encouragement from the coaches and other members. I love that they’re capped at small classes. It’s more personal, and the coach actually notices if you’re there or not.
2. What was your first impression? How has that changed? 
CrossFit gyms are known to be full of ego’s and aggressive competition, so I was really amazed that this one wasn’t like that at all! Everyone is so humble, encouraging, and positive. It doesn’t matter what level of fitness you’re at, you always get support and encouragement from the other members. I remember feeling so welcome at my first class – my sister, best friend, and Mum have since joined and told me they felt the same.

Nim judging her mum Lynda in 17.4

3. What was your first highlight?
Doing a ‘toes to bar’ for the first time ever. I was so shocked and excited. I don’t think I wiped the smile off my face for the rest of the day, and I sent the photo to all my friends and family claiming to be Australia’s new CrossFit champion hahaha. They didn’t believe me for some reason…
4. What are you working towards now? 
Always working towards getting stronger and faster, but my goal this year is to get my first unassisted pull up. I’m going to get it!
5. What’s your favourite CrossFit 4504 moment so far?
Definitely being able to participate in the CrossFit Open this year! I love that every single member could get involved and felt included, and the atmosphere at the gym every Friday night and Saturday morning was just incredible. 17.4 was probably my favourite – I had my sister, best friend and Mum there with me, participating and pushing each other to do the best we could. The last heat of 17.4 was so awesome! Lisa (coach) vs. Sares (admin) went head to head in the last heat, and smashed through those 55 deadlifts at RX weight – showed us all how it was done! Best ever!
Awesome work Nim!!  We love how CrossFit can be shared by families and friends, and in fact you’ll even make a heap of new friends when you join.  Experience the CrossFit 4504 difference today.  Start Here

A Beginners Tale

We can tell you all day long how amazingly easy we make it for you to start CrossFit with us at CrossFit 4504.  However we thought it best if some of our amazing members shared their story with you themselves.

Joy started CrossFit in late 2016, she talks with us about how she started out.  We also shared her perspectives in a recent Meet The Crew post.

For anyone too scared to try or wondering what it’s all about this is a great story.

You’ll see that YOU CAN start CrossFit. Experience the CrossFit 4504 difference today.


CrossFit…..You Can (But think you don’t have time…..)

One of the most common reasons I hear from people as to why they can’t fit classes into their life is no time.  This could be because of work, taking care of parents, kids, dogs, cats, friends, the farm, the car, cooking, cleaning etc etc etc

The one thing though I hear in this is that the person is putting everyone else waaaay ahead of themselves.  They are spending their days giving endlessly to anyone and anything EXCEPT themselves.  Now I get it, most of us aren’t wired to put ourselves first, it’s drummed into us from an early age that it’s selfish to do something for ourselves.  So much so that when we do we can feel guilt about doing it.

Now isn’t that insane?  Why should society make us feel guilty for taking the time for what I see as the most important job in the world, taking care of ourselves.

Le’s look at it from an alternative angle, if we continue to put our own needs on the back burner and run ourselves ragged being all things to all people are we really giving them the best of us?  Because that’s what we think we are doing right?  We are being there and giving them what they need.  But I ask could we be doing it better?

If we are tired, frazzled & run down this can lead to us getting sick more frequently, higher levels of stress, less happy hormones (and who doesn’t love those?), more bad moods and being cranky with those we love most.  We might be less productive at work, and make more mistakes, even though we are doing our best to be the greatest employee ever.

Taking time out for your own well being can turn all these things around, causing radical side effects of more laughter, more engaging relationships with those around you, increased self confidence, better health and less sickness, a sense of achievement and somehow miraculously you will find you have MORE time in your day because you’re more efficient and productive!  Now doesn’t that sound like a win?

The great thing about CrossFit is that each class if only 1 hour long. Within that time your actual workout may vary from 3 minutes to 40 minutes depending on the workout on that day. Your results will come from your intensity within the workout, no need to spend 2 hours at the gym, grinding away by yourself going through the motions.  We all have busy lives with obligations to our families and careers, but committing to 1 hr a day 3-5 times a week will dramatically improve your overall health, mental status and overall quality of life. Plus we all need social wellness, come laugh and play with some other fun adults.

At CrossFit 4504 we have 8 hours of dedicated class time each day from 5am for our first class and 730pm for our last class with plenty in between.  Check out our timetable here.  This means we cater to all schedules from 9-5 to shift work.  We are a family friendly affiliate so you are welcome to bring your kids along and we have safe areas for them to watch.  What’s an excellent experience for them to be able to see you be an awesome role model in life but focusing on your own needs and getting fit and well.

Through participating in our classes our members experience so many positive changes in their personal lives and are doing all the things they love to do outside the gym so much easier and with more enjoyment.  This is is anything from improving at netball or being able to keep up with their kids/grandkids/pets/friends/spouse and lead the way in activities.  They are happier and healthier employees and feel so much better about themselves.

These are actual posts from some of our members:

When I first emailed head coach Lisa on what was meant to be a lazy Sunday morning, lazy it was not as I had worked myself up into such a stressed out state that my partner had to take over and write the email and press send for me. I have always been a nervous wreck throughout my life and it was starting to get out of control and stopped me from achieving the things I wanted to achieve! Joining just over 6 weeks ago now I was met with such kindness and support from not only Lisa and the other coaches but also from the other members. I went from being a nervous wreck who couldn’t press send to feeling like with these guys by my side I can achieve anything! These guys are my fit family, I love them to bits and I don’t know what I’d do without them or crossfit for that matter! I wish I could give more stars because Crossfit 4504 has literally changed my life 100% for the better! – Stacey

Awesome place to get fit and stay fit. Friendly and supportive coaches and members. My only regret is not starting at Crossfit4504 earlier – Lyn

I cannot thank Crossfit 4504 enough! My son absolutely loves coming to the classes. He is a more independent confident boy and just loves attending Crossfit 4504. Everyone is amazing and they are so encouraging. The coaches are so supportive, encoraging and make it really enjoyable. – Janelle

Why not YOU as well?  YOU CAN make yourself a priority and our coaches and community make it easy for you to get more of those happy hormones and sense of fun flowing!!  YOU CAN DO THIS!!  Start Today


Meet The Crew……Jess

Jess has been with us for just over a year now and her progress has been phenomenal.  Jess has embraced all CrossFit 4504 has to offer and is an amazing member of our community, at our Christmas Party she was awarded our annual Spirit of CrossFit award for community spirit.  Last year she did her first Games Day and recently completed in her first CrossFit Open performing very well.  We asked her a little about her CrossFit adventures and here is her story.

1. What brought you to CrossFit in the first place? 

With having 3 boys actively playing sport throughout their childhood, fitness has always played a huge part in our lifestyle. After giving up cigarettes over 13 years ago, and not getting any younger I knew that I really needed to be a little more serious when it came to looking after myself. I have been a member of different gyms over the years and hell even worked at one but soon lost interest. In 2015 I enrolled in a local boot camp and remained there for 8 months however due to work commitments and very limited classes available this was very short lived. I knew that I needed to find something else that would interest me….I was introduced to CrossFit in March 2016 along with my youngest son and have never looked back!

2. What was your first impression? How has that changed?

I am not afraid of hard work, but to say I wasn’t nervous would be a lie. The fear of the unknown, the new environment, complete strangers, the fear of failure and really stepping out of your comfort zone were all too real in my mind. The uncertainty was gone almost instantly as we were greeted with a warm welcome right from the start. The encouragement from Lisa and the existing members made me feel a part of the CrossFit family from day one. My love for CrossFit was born!!

3. What was your first highlight?

I would have to say having the opportunity to do CrossFit with my youngest son would be right up there amongst the constant highlights, however if I had to pick something I would say competing in the CrossFit 4504 Game on Games Day in 2016. Although I was extremely nervous as I had only been doing CrossFit for 2 months, to be able to walk away and say that I had done it and survived without any judgement passed was a great feeling!

4. What are you working towards now?

Each day all I ask for is to be a stronger and better me!

5. What’s your favourite CrossFit 4504 moment so far?

There are to many too mention….the amazing coaches, to the awesome WOD buddies to the constant encouragement and team comradery and the sense of belonging. Thank you for letting us into your world!

We love having you as part of our team Jess and can’t wait to see you continue to improve and grow!  Jess’s story is a great example that anyone CAN do CrossFit despite the fear and nerves, with our support and awesome community you will love it!!  Register here to try your first class!!

PT Sessions – Your Secret to Success

Personal Training (PT) sessions are quite often overlooked within CrossFit communities, however it can be an important tool to help you accelerate your results.

I am often asked by members ‘Why would I need a PT session when you teach me in class?’  This is true we do spend a large amount of time in class teaching and correcting members technique.  However quite often in a class environment there are multiple elements to be taught and worked through, as well as up to 10 other members in our classes needing the same attention.

In a class we simply cannot go into enough specific detail with you to really drill down into technique improvements.  At CrossFit 4504 we offer 30min Technique session that allow coaches to work with athletes on a specific skill area and focus total attention on improving that.  We use a variety of tools including video analysis to help you understand the movement and what the improvement looks like.  We can also use other drills that might not be appropriate in a class setting.

We also offer 1 hour 1:1 or 1:2 buddy sessions to work on a couple of skills.  These sessions are not about getting in another WOD, but more about accelerating your results and progress.  Quite often a coach will give you homework and things to focus on in class to continue the work.

If the 2017 has left you with some burning goals to conquer then some 1:1 attention will get you to them much quicker than just waiting for a skills day in class or 30sec with a coach.  Invest in yourself and your goals.

PT sessions can also be a great way for someone new to CrossFit to learn basic skills and have their movement analysed and improved before joining regular classes.  It can be a less intimidating way to get confident and comfortable under the guidance of your coach.

Some recent examples of where a PT session ironed out some technical issues:

Nim a couple of weeks ago had struggled to a Snatch 1RM of 35kg.  She lacks confidence in that lift so it can be a battle.  We worked on it for 35mins in a PT session this week, improving her understanding of the movement and body positions, we used video and also other coaching drills.  Once she started moving well we worked up to a heavy single and she achieved 37.5 easily and much improved technique wise.  She also has some things to focus on each time she does Snatch in the future.

Toni struggles with her Double Unders.  We took some time yesterday to breakdown her body position and BAM! Nice looking Double Unders!

I have always had a coach for 1:1 sessions right from when I first started CrossFit to even today as a Coach. Having 1:1 attention is great for accountability and working towards specific goals.

All of our Coaches at CrossFit 4504 are available for PT sessions, please enquire at the office for more info or email

Meet the Crew…….Amy

Amy is one of our longest serving members and a very valued member of our community.  She brings boundless energy and passion to each class, and her support of her fellow members is outstanding.  She loves nothing more for the music to be pumping and firing herself up into a big WOD.  She’s had some challenges over the last few years with some hip and pelvis issues but has worked so hard on her rehab to now be making some great progress on her way back to full strength.  We are also blessed to have Amy’s daughter teenage Beau join our crew and have the privilege of watching them grow together.

During the Open 17.3 to see her achieve full depth on those snatches was incredible and as her coach I know how hard she fought for every single rep!!!


Amy shared some thoughts recently on her CrossFit story with us;

1. What brought you to CrossFit in the first place?

Curiousity to be honest. I had been playing women’s competitive soccer and running for some years and was looking for something new but super challenging to immerse myself in.

2. What was your first impression? How has that changed?

My first impression of Crossfit was, “Oh my goodness what have I got myself into?”. Now I can confidently say I am not apprehensive, I do not question myself or my ability. What has changed for me is that I have developed a strong sense of self and a fearless attitude.  I embrace what is thrown before me and endeavour to conquer it with all my might.

3. What was your first highlight?

My first highlight was doing my first official box jump. Propelling my body and landing on the box made me feel amazing. Once I did my first box jump I was hooked.

4. What are you working towards now?

Currently I am working on getting my strength and fitness back after meeting a few obstacles over the past few years. Most importantly I am trying my best to be an excellent role model for my daughter so that when she is in her 50’s she too can be strong and continue to set achievable goals.

5. What’s your favourite CrossFit 4504 moment so far?

My favourite CrossFit 4504 moment was when teenage daughter decided to join the box and we did our first WOD together. It was awesome to be part of a mother and daughter duo.

Beau in Action

Amy is a shining example of how anyone can not only participate but achieve in CrossFit, YOU CAN too!!  Get Started Today!!

CrossFit….You Can

CrossFit can seem scary & intimidating at first.  You see images all of these super athletes doing insane things and you think to yourself I can’t do that.

You might have friends who CrossFit and they regale you with stories of the hard core craziness they did that day and you look at them and think I can’t do that.

I am here now to show you that YOU CAN do that.  Coach Greg Glassman the creator of CrossFit once famously said of the beginner athlete vs the elite athlete ‘their needs vary by degree not by kind.’  This simple quote elegantly sums up how we all need the same basic movement skills in life but the variance comes by how much we prescribe.

One of the beautiful aspects of CrossFit is it’s universal scaleability, which means we can adjust any workout to suit anyone’s skills or abilities and you will still gain fitness and functional movements as you move towards wellness.

Your workout may look a little different to that of the person next to you, but if I as your coach have done my job well, both of you will be sweaty and have a sense of achievement at the end of the class.

At CrossFit 4504 one of our driving missions is to create a safe, fun, supportive environment for new people to experience the magic of CrossFit. We break down the movements so you are taught properly from day 1, we modify as needed so you have a great experience and aren’t crippled in pain on day 1, and our community respects the effort you show and celebrates your achievements freely. They all remember what it was like to be new and scared, not knowing what to expect.

We have members that range in age from 11-50+, they are all shapes and sizes, all backgrounds, all abilities.  But they all come together for an hour a day to be the best THEY can be, their time to work towards their own goals, but doing as part of the most fun & supportive community.

Our coaches are there to guide, support and most importantly teach you.  We constantly teach and correct good technique to ensure you are always moving safely.  Our classes are like small group PT sessions where you receive lots of focus and attention and aren’t just a faceless number.  That’s the CrossFit 4504 difference

Over the next few weeks we will be sharing information about how YOU CAN do CrossFit and how accessible and easy we make it for you.  We will take the complex and scary & make it fun and achievable.

Remember the first step is the hardest! But YOU CAN do this!!!

Coach Lisa

Coach Bio

Lisa is our Owner and Head Coach. She has been CrossFitting since 2011.  Coming from a non athletic background and with extensive physical limitations she was blown away by the empowerment that CrossFit gave her.  She had never felt so included and welcome in an environment.  

Test Drive: North Lakes Cryotherapy

Recently I have seen an increase in athletes utilising Cryotherapy as a recovery tool.  I was intrigued as to how it worked and it’s benefits, there were no facilities close to me so I continued to observe the commentary from participants.

The benefits of cold treatment to aid recovery have been well documented and there are few sports teams or athletes that have not endured ice baths or hot/cold baths.  Cryotherapy seemed a lot less invasive and also easier to do.

I then noticed a facility opened up close to me, North Lakes Cryotherapy.  I did some research on their website and decided that I would like to try it.

The benefits of Whole Body Cryotherapy are:

‘Whole Body Cryotherapy (WBC) is a non invasive cold therapy that can reduce inflation, increase metabolism and enhance overall health.

WBC has been helping people manage their pain since it was developed in the 1970’s by Dr Yamaguchi.

During Cryotherapy the blood vessels under go a period of vasoconstriction which is the constriction of blood vessels and this directs more blood to the body’s core in an effort to maintain body temperature. Through this process, the blood becomes oxygenated. This is then followed by vasodilatation dilation of blood vessels which moves the oxygen-enriched blood through the rest of the body.

The results have a natural anti-inflammatory effect and improve circulation which assists you to feel and look better typically after regular and continuous treatments.

Application Include
Rheumatoid arthritis / Osteoarthritis
Musculoskeletal injuries
Autoimmune and other inflammatory disorders
Skin disorders such as, dermatitis and psoriasis
Skin aging, poor skin elasticity, and cellulite
Depression, anxiety and stress
Insomnia and chronic fatigue
Increases energy levels and improves blood circulation
Improves immune system
Improves post-surgery recovery’
 *Source North Lakes Cryotherapy website

I was a little shocked at first to see the regular pricing for the service which is $75 for a 3min treatment, but they were running an introductory special for first time users of $37.50 or $105 for 3 sessions.  I rang and spoke to Heidi who owns the centre and made an appointment quickly and easily.

Appointment day I was somewhat nervous about how it all worked.  Instantly when I came in Heidi put me at ease and explained everything to me very simply.  She showed me the booth and explained how it worked.  I then got ready and jumped in to the booth.

The operator stays with you in the room for the duration of the treatment which is great.  Once the booth started to cool it felt not unlike standing next to the air flow of an air conditioner.  The temperature was dropping rapidly but the cold was very different to that of say a bitter winters day.  Even though I was at -185deg I was not shivering or feeling a deep cold in my bones.  I could feel the surface of my skin cold, and felt some tightness in my arms as the blood flow was restricted. At no point did I feel overly uncomfortable.

Heidi explained that usually for new participants they ease in by not dropping the temperature as fast or keeping them in for 3mins if they have difficulty tolerating it.  I was managing fine and was happy to see how it ran for the 3mins.  You are naked except for gloves and socks/boots to avoid frost bite on extremities.  The greater skin contact the better.

Once the treatment was complete I was left to dress and come out when ready.  My instant feelings as I stepped out of the booth was I felt my both starting to warm already.  The blood starts flowing back from your core to refresh the body.  Whilst my skin was cool to touch I didn’t feel cold.

One of the side benefits is helping with mood due to the release of positive hormones like dopamine and I did feel happy as I left.  However the biggest thing I noticed was how ‘quiet’ my mind was almost immediately.  My brain runs at 200mph all day yet it was quiet and allowed me to be calm and focused even under pressure.  Whilst I didn’t sleep better that night I found it easier to fall back to sleep when I woke.  This benefit lasted for about 48hrs.

The cryotherapy is a cumulative treatment so the more you use it the longer the benefits.  It’s recommended as you start a treatment cycle you go every couple of days then some people can drop right back to once a week or fortnight.

One of the other benefits is the reduction of inflammation in your body, of which I have a few issues.  Whilst I did not notice an immediate improvement after one session I did notice some gradual lessening of pain in my knee and feet.  Also I had friends mention to me how much clearer my skin seemed.

I’ve now had 2 treatments and felt even better after the second one.  I arrived for my appointment after an incredibly stressful morning, yet post treatment e.g. within 2-3mins of finishing I was feeling much calmer and the stressful situation no longer played on my mind and it was easier to let it go.  I felt I was better able to make clearer decisions and be more focused.

The service at North Lakes Cryotherapy was excellent and Heidi is very friendly and puts you at ease instantly.  She answered all my questions and has been happy for me to bring a friend along and explain the service to them as well.

I am going to continue treatments and seeing how the benefits unfold over time.

Coach Lisa

Note: I received no payment or compensation from North Lakes Cryotherapy.  This test drive is provided for information purposes only and I recommend you research thoroughly to see if this treatment is suitable prior to undertaking.  I have no relationship with North Lakes Cryotherapy other than as a paying client.

Meet The Crew……..Bridget

Bridget has been with us for a few months now and is an amazingly passionate & enthusiastic member of our community.  She has worked so hard to learn new skills and it’s wonderful to see her confidence growing every class.  She is usually the first to give everyone else encouragement during a WOD.  We sat down and asked her to reflect on her CrossFit journey so far and here are her thoughts.  She in in the middle of competing in her first CrossFit Open and is doing so well, we are really proud of her efforts!!!

1. What brought you to CrossFit in the first place?

I was looking for a place to workout that is different to a mainstream gym. A place I could feel comfortable and happy and where I felt I was more than just a number.

2. What was your first impression? How has that changed?

I felt so intimidated! But everyone here is so friendly that before long I felt like I was part of the community.

3. What was your first highlight?

I can’t even remember my first highlight as there have been so many since that first week.

4. What are you working towards now?

Just to be fit and healthy for my kids. I come along to classes as often as I can to work on my overall strength and fitness.

5. What’s your favourite CrossFit 4504 moment so far?

The day I did a 110kg deadlift! I didn’t think I could do something like that. It left me on a high for days!

Well done Bridget and we can’t wait to see more of your story unfold!!!  If you were like Bridget and thought that you couldn’t do CrossFit we are here to show you that YOU CAN!!  Our programs, coaches & community provide a safe, inclusive environment where you can be yourself and achieve more that you ever thought.  Why not START TODAY?