2019 - Breaking the Change


Happy 2019!

If your like me and feel you ate way too much over the festive season, and now have time to slow down and relfect on the previous year and plan for the year ahead.

I know many of you are making 'New Year Resolutions' for the new year. Unfortunately, I also know from the research that less than 10% of you will stick with them for more than a month!

Why? It’s not because you’re lazy with no willpower!

It’s because change is hard.

Fortunately, there are many evidence-based strategies that we can use to make change a little easier.

One of the most powerful is “breaking the change.” This means breaking a larger change—like a goal of meditating for 30 minutes a day—into a series of much smaller steps. This will enable you to embarce the change, and achieve the resolutions. 


To learn more about how you can leverage this strategy to become a "behaviour change champion,” request a FREE consulation now.


Happy New Year and lets work towards a successful and super Fit 2019! I hope you all had a restful break and are now jumping into the new year with excitement.


Matt Mazzaferro




5 Tips to Survive the Holiday Festivities


On average Australian’s gain 2-3kg over the Christmas period. That may not sound much but research has also identified that weight gained over the holiday period is rarely lost!

We have developed 5 user friendly tips to help you fight the festive season inevitables.


1 → Continue to exercise and schedule your training – even if it’s a 10min at-home workout. Something is better than nothing. Those who fail to plan, plan to fail. A lot of gyms will be closed over the holiday period, so what’s important is how you plan to counteract that. Set aside some time in your personal diary or calendar so you stick to it. For some, the holiday period can last a month, and if you don’t train for 4 weeks straight, you can impede on your progress and hinder your results. One week off here and there is fine, but four weeks is a long time for most of us. Find ways to incorporate your social and family life into exercises games and active solutions. For further tips on how to create a workout or even a workout program, contact us on 9587 4100 and our friendly trainers will help you get started.


2 → Alcohol consumption – we’d love for you to make healthier and smarter choices over this Christmas. A standard schooner contains more than 150 calories which is equivalent to roughly 20 minutes of jogging. Choose lower carb and lower calorie beer options they have available these days, Pure Blonde as one example. Avoid soft drinks and mixers as these contains a ton of calories and sugar.


3 → Nutrition – at Christmas lunch and/or dinner choose your options on your plate wisely. Opt for fresh seafood as opposed to fatty meats. Opt for salads and vegetables as opposed to roast potatoes. But also a handy tip is to avoid going to parties completely starving. Before you attend a party, have something small in your belly as this will help keep your portions under control when everyone else is feasting away at the big lunch/dinner.


4 → Dance the night away – enjoy those moments with friends and family. Get involved in the dancing. Stay away from the sidelines and become involved. If there’s a game outside going on, join in. These moments are precious in life. 30 minutes of dancing at a rather moderate intensity can burn upwards of 300 calories!


5 → Increase your water intake – alcohol will dehydrate the body. Whether your goal is fat loss or to gain strength, maintaining healthy hormone levels is crucial to your success. Excess alcohol consumption has been linked to lower testosterone levels and the increase of fat storage.


To a healthier Christmas,


Matt Mazzaferro



The Life Changing Words That Help You Lose Weight




With all the available information about healthy eating, it may seem strange that obesity is an increasingly prevalent problem. Yet most of the information we absorb through the media has a commercial sub-text – corporations pushing to sell products will tell us what we want to hear. Some companies specialize in weight-loss meals, so their message is even stronger and more compelling, despite the products not actually working unless you meet some stringent conditions.


Motivation is another weight-loss challenge – it can be disheartening to consistently eat weight-loss shakes and diet snacks only to remain the same weight or gain even more. Also, in a society obsessed with visual images, our weight is strongly linked to our self-esteem. So someone struggling with a weight problem can feel like a failure or simply choose to deny the problem.

So what finally motivates someone to lose weight? In my 12 years experience as a fitness professional, there are two words that can help someone become focused and motivated, so they can genuinely begin working towards healthy weight loss and regain their fitness and self-esteem.


Ask yourself “why” you want to lose weight. You’re not doing this to conform to other people’s standards – you are doing it for yourself. Don’t wait until you develop a serious health issue. It is a lot easier to stay motivated about weight-loss if you know why you intend to lose weight.


Then ask yourself “how” to lose weight. Rather than relying on gimmicky, short-term commercial solutions, speak to your doctor, local nutritionist or fitness professional and develop an action plan that connects with your ‘why’.


Matt Mazzaferro



Is that low cost 24/7 Gym helping you achieve your goals? 




For some reason, the gym industry is not hitting its target market. With gyms in practically every Australian suburb and open 24 hours to cater to anybody’s schedule, surely the general population should be benefiting from the opportunity to become fit and healthy.

Yet, according to research, the rate of obesity is growing so that more than two-thirds of Australians will be overweight by the year 2025. One-third of Australians will develop Type-2 diabetes in their lifetime, indicating the health problem is based on nutritional issues as well as fitness issues.

Clearly, a large section of the population needs professional support to regain their general health through fitness and nutrition. Yet they are not turning to the fitness professionals for support and advice. As a health and fitness owner and qualified fitness professional myself, I am concerned that the people who need my help the most are not seeking my assistance. Why? What is the fitness industry doing wrong that we are not able to support the people most in need? And how can we change things around so we can help reverse this phenomenon of obesity and all its related health issues?

Ironically, while many people with weight-related health issues recognize that the gym is the right environment to fix their health problems, they struggle to overcome the idea that they don’t belong at the gym. As an industry, we need to look at why we are failing our neediest potential customers and how we can tailor our services to help the general population increase general health and fitness.

Once you enter a CrossFit box you're part of a community. A community that supports you and keeps you accountable to achieving your goals, whatever they may be. 

Once you enter a CrossFit box you're being trained by a qualified CrossFit Coach. This leaves out the guessing work on what or how to train. Allowing you to maxamise your time and prevent any injuries.


Matt Mazzaferro



Art of Healthy Eating in Today's Modern World



852 million people sadly are chronically hungry, unsure from where their next meal will come. Part of returning to basics and living healthier lives includes working together to improve food security for all families in need. While it is important to eat the right amount of food, it is equally important to eat the right types of food and in the correct amounts. If children live off a single staple item, their body will lack the proper nutrients, antioxidants, and vitamins needed to properly develop and maintain health enough to fight off disease.


Hence, when promoting the art of healthy eating it is vitally important to include proteins, carbohydrates, fats, vitamins, and minerals. Protein can be provided from garden grown items such as beans, peanuts, and soybeans if meat is not readily available. Vitamins and minerals, as well as antioxidants, come from fruits and vegetables such as cabbage, broccoli, cucumbers, carrots, pumpkins, tomatoes, and herbs.


There are many foods, which offer natural benefits to help keep your body clean and functioning properly. Psyllium seeds are one such important food. One of the biggest causes of constipation, it is amazing how many clients I have meet that suffer from this, is a diet that is low in fiber. This results harder stools that cannot be passed easily. Psyllium seeds are high in fibre and thereby make stools softer, providing you have adequate fluid intake, so they can be passed easily. The seeds assist in avoiding constipation and can help make bowel movements less painful. Psyllium should be an active part of your diet and can be purchased at all health food stores.


One of the best ways to remain healthy mentally, physically, and emotionally is by changing your eating behaviour. However, do not rapidly change your diet because this can cause diarrhea, gas, and abdominal cramps. Gradual changes and increased ingestion of fibre can help your system reduce the bacteria in your colon.

There are certain foods which can be integrated into your diet and when eaten regularly, help increase fibre intake and reduce problems within your colon and digestive system. I would challenge you to try to remove wheat and grains from your diet as they cause inflammation in the body. Vegetables that are high in fibre include lettuce, green beans, corn, cabbage, eggplant, brussel sprouts, and carrots. Fruits, which are high in fibre include apricots, prunes, figs, pears, oranges, apples, and raisins.

Many individuals depend on a habit of caffeinated drinks in one form or another, to get them through their day. You should be aware of the potential dangers associated with this and be motivated to drink plenty of water and substitute green tea to keep your energy up. Many people will not eat as much as they should, which strains their overall wellbeing and weakens their body against disease. Most clients I assess will often miss breakfast and instead focus on bigger meals two or three times per day. The best plan is to eat within 20 minutes of rising, this will provide your body with the energy you require throughout the day. Avoid a large meal at night as most of the kilojoules you ingest will be converted to fat, as the energy you expend during sleep will be minimal.


As noted above, in order to function properly in everyday activities and to engage with sports or wellness, individuals should be motivated to swap their heavier carbohydrates around, so that the majority of them are enjoyed for breakfast. Many individuals eat their maximum level of carbohydrates for dinner or for treats right before they go to bed. In most cases, this is very detrimental and is a leading cause of the high level of obesity that we see around us.


Today our world looks the way it does in part, because in our fast paced, time poor society we will often bring junk food home because it is easier and quicker as a meal. Life is packed with expenses and elements that by many are perceived to be more essential than fitness and wellness. This is what causes so many of the ailments we see today. Unnecessary eating is another significant factor that surrounds us. Learning to drink a large glass of water before each meal not only helps to keep hydrated, it will help you feel satisfied more quickly when eating and therefore limit the amount of food ingested. It also helps you be motivated to spread meals out in place of large meals. Unfortunately, it is difficult to do this in a world that only allows breaks once or twice a day. It also stands to reason that educating and motivating families and individuals to buy better food for meals and treats is a good idea.


Everyone should be motivated to start their meals or treats with meats, veggies, and fruits. However, this alone will not change itself to the energy needed for the body to remain balanced. Exercise is also an important factor in the balance equation of fitness wellbeing and good health.


If you are motivated to eat essential olive oil, fish, fruit, vegetables, and nuts, you present your body with a well balanced diet, low in harmful fat. Advising anyone to stop consuming fat all together is just as detrimental as advising them to increase carbohydrates to excess. A balance of all the food elements is what is required to achieve both metabolic and physical wellbeing. Guidance in this area, together with the secondary mental wellbeing, which will be achieved from such a program, is paramount for the general wellbeing of you and ultimately our society.


Matt Mazzaferro


Clean & Impressed




Most of our clients had never done CrossFit before. The thought of stepping into a box would frighten them. I don't blame them, there’s a foreign movement's, the CrossFitters motivation is high,

the challenging WOD'S are not being turned down.

We’ve recently started helping a new round of 6-week challengers. One wouldn’t blame them for being intimidated and afraid of a box full of equipment they’d never used before. One wouldn’t blame them for being wary of their own physical strengths and weaknesses. What we’ve experienced so far, however, has been nothing short of inspirational.


A pleasure to train, our new friends to the CrossFit 2200 community have been taking on these new tasks like a duck to water. Their strength is improving, their general movement is increased, and overall fitness levels through the roof each and every week.


The team at CrossFit 2200 in Bankstown are always proud of those who are looking to improve their lifestyle. We’re here for them every step of the way, no matter what obstacle society may deem a person to have.


I want you to ask yourself – what challenge am I going to concur today?


Matt Mazzaferro



How far can you go?



During the holiday period, besides catching up with family, friends, and a few cheeky days at the beach, I managed to read an inspiring book of a local Sydney triathlete who tragically got hit by a truck while training for a triathlon at the age of 22. John Maclean survived, but was left paraplegic.

With determination John become one of the most accomplished wheelchair athletes in the world, the first wheelchair athlete to complete the Ironman World Championship and the first paraplegic to swim the English Channel. He also competed in 2 Paralympics games in two different disciplines, winning silver in Beijing.



With all this success however John insisted that he’d walk again and took his fathers words to heart ‘How far can you go?’

Through radical therapy John was able to reach his full potential by retraining his mind and body to unlock responses. He was able to stand and to teach himself to walk again!


His story is so remarkable, it made me think. With the right mindset;

How far can I go in 2017?


This is the time of year where we set our goals and plan out how we intend to achieve them.


In 2017 I challenge you to set a goal that will take you out of your comfort zone.

It doesn't have to be run a marathon or fitness related. It could be family, work, or financial. Plan step by step on how you plan to achieve it. Then share it with a friend, family member, college or your friendly trainer so they can keep you accountable and on point.


My 2017 Goals

  • Move back into the box
  • Complete the Outback Marathon
  • Trek the West MacDonnell Ranges with friends
  • Read one book per month
  • Landmark Forum leadership training
  • Open 2nd Box for mixed clients and keep current box for ladies only (first ladies only CrossFit box in Sydney)


Matt Mazzaferro


To learn more about John’s amazing journey visit




Be a winner



The most successful athletes I?ve met did NOT get there by

accident. They have simply faced more difficulty and have constantly grown

every time they needed to overcome big challenges in their way.


That IS what success is all about!


In the sixth Rocky film there is scene between Rocky and his son that is so powerful and true. Rocky says,

?It doesn?t matter how hard you hit, but how hard you can get hit and keep moving forward?


At CrossFit Bankstown we believe each time you come into the box for a WOD you're a winner.

We all experience hurdles or road blocks in life that prevent us from improving our fitness but it?s your reaction and resilience to these blocks that determine your success and the person you want to become.



WINNERS get punched in the face, take a step back to gather themselves, then continue pressing forward to deliver knock-out punches to whatever stands in their way.


Be a winner.


3 Simple Tips To Stay Fit While Travelling 




While on holidays travelling it?s always hard to squeeze in a workout here or there to maintain your fitness levels. I recently returned from a 3 weeks holiday over in Lebanon and Italy. In Lebanon I had the pleasure of meeting all my wife?s family and experiencing the beautiful mountains, food and culture. We then headed to Italy to spend time with my family, and to also celebrate my younger brothers wedding.
So, the 3 weeks were jammed packed with family functions, which meant a whole lot of food!

With all the family commitments and sightseeing adventures I knew it would be hard to fit in my regular workouts.


Below are 3 simple tips that I follow;


1. Quick 8-12 minute workouts using the Tabata style of training, I would do 4 minutes of each of the movements listed below. Every 4 minutes consisted of 8 sets of 20 seconds working, and 10 seconds rest of each movement. Then repeat for the next movement.
Push ups

The above workout can be done anywhere. I was doing it in the hotel room, and trust me the room I stayed in Italy was tiny! All you need is 1x2m.
Also, if I had some extra time, I added another 4mins Tabata of stretching. So I would hold each stretch for 20sec then in the 10sec rest move into the next stretch. This worked well for me as I struggle to find the discipline to stretch, and it kept me on point.


2. Take the stairs. The apartment and hotel we stayed at in both Lebanon and Italy were on the 5th floor. So we decided to take the stairs each time.


3. Go for a jog or bike ride. I believe the best way to see a city is by going for a jog or ride. That way you?re on the ground experiencing the vibe and culture of the city and keeping your fitness in check at the same time!


Happy travelling!


? Matt Mazzaferro

CrossFit Bankstown


I am going to get straight to the point!




I'm going to go on a rant here. There is nothing more that upsets me in my life than being around someone who's acting like a loser. Losers worry constantly and live in an emotional state of fear. Losers blame others for things that are always happening to them (they're always stuck in a circular pattern of adopting a victim's mentality). Losers are always "trying" rather than actually making a commitment to results... no matter what. And they are content with "knowing" what they should do rather than actually DOING what is required in order to get results! This is NOT how winners think, act, and behave. Winners are committed to do whatever it takes. Winners are authentic in their communication with themselves and those around them. Winners make growth decisions to move forward in life... even when they are hard (growth decisions always are!). And winners function from a place of integrity. They do what they say they're going to do! We have all operated like both a loser and winner at various points in our lives. The important question is... which one are you thinking and acting like today?


Be strong!


Matt Mazzaferro

CrossFit Bankstown



Ask for help, offer it to others when needed


I think a lot of strong people have trouble asking for help. I know I did.
I?ve always been good at everything. I value self-reliance and have been able to out think and out work my way out of any problem.
But the greatest thing that ever happened to me was being given a challenge I couldn?t handle on my own.
I was humbled. I learned how to let go of my pride (which was holding back my personal growth and development), and ask for help from people I respect and trust. And then be open and willing to receive it.
It allowed me to grow as a coach and man.
I share that because I hope it inspires you to do the same. And when you see someone needing your help, to lend a hand and support them too.
The world is a better place when we care generously for ourselves and each other!

At CrossFit Bankstown our caring and personal service allows us to help those who thought CrossFit was too hard or intense. We love beginners, we love seeing them develop and grow.


Be strong!


Matt Mazzaferro

CrossFit Bankstown



Welcome adversity  


Life will always bring us challenges.
Be grateful for them.
They are a gift and opportunity for us to grow personally and professionally.
Many people shy away from facing adversity in their lives. And that holds them back from gaining needed strength to progress forward.
Choose to do the opposite.
At CrossFit Bankstown we welcome adversity when it arrives at our door! We're, or most of us... are grateful for how it allows us to prepare for bigger and better things ahead!


Be strong,


Matt Mazzaferro

CrossFit Bankstown


Discomfort and Pain vs. Chaos



We face challenges every day.

Many are tough.

What?s more important than the issue is how we respond to the issue that determines our success (or failure).

Most people escalate discomfort and pain into chaos.

They let things get emotionally irrational in their mind.

Why do they deserve this? It isn?t fair. It shouldn?t be this way. It?s not their fault.

Blah, blah, blah.

None of that matters in solving a problem.

Take control of the situation by staying focused on the next required action to move you forward.

It?s amazing how you can tackle just about any obstacle when you?re able to maintain control over your emotional state.


Be strong,


Matt Mazzaferro

CrossFit Bankstown


Starting any new exercise program can be very daunting.


Knowing you need to exercise, let alone starting any new exercise program, can be very daunting. The thought of entering a gym, not really knowing what to do and working up a sweat with other people watching in itself is overwhelming. Notably, a CrossFit box can make you feel like a fish out of water.


It?s not like any other gym you?ve been to. You?re seeing a group of people work together, training harder than you can imagine, and training in an unconventional style to most other gyms you?ve previously been to. You think am I ready for this? it looks so hard, no way am I fit enough!


People have this mis-conception that CrossFit is for really fit people and they aren?t fit enough. A lot of people I speak to think it?s the training you do once you ?become fit?. One of the beauties of CrossFit is that every workout is scalable. This means the workouts are scaled to your individual level. This allows you to slowly progress through the style of training.


Since opening CrossFit 2200 most of our clients had never tried CrossFit. They were in the same position as you. However, once they overcame that mental barrier where they thought that they weren?t fit enough or strong enough and took the leap of faith, they were undoubtedly pleasantly surprised with themselves.


I believe, each new client reaching their fitness goals is largely attributed to the CrossFit community. They were in it with the rest of the team, the CrossFit family. That's what CrossFit is all about - community. Helping each other out, because, we believe together we are more.


It's very rewarding to see someone come in for their intro session, unable to squat and then a month later they are squatting with a load and performing other movements they thought never would be possible.


If you feel like this but struggle to take the first step then try our risk free 30 Day CrossFit for beginners program. Exclusively tailored for people who want to give it a go in a safe, fun environment.


For more info call 8764 4202 or email info@crossfit2200.com.au


Be strong,


Matt Mazzaferro