Rossfit - Optimising Performance

Set a BHAG (Big Hairy Audacious Goal) for 2024!
Train with laser focus and complete the most EPIC adventure of your life...
Join our 2024 Everest Base Camp Trek!
We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...
- Everest Base Camp, 3 High Passes & heaps more!
- 8 months formal build-up training in Melbourne starts 5th Feb!

Register here to receive the full information package and booking form

**NOTE** Limited places available - will sell out in the next couple of weeks. Get your application in fast!

fb.me

The ultimate New Years Resolution...make 2024 your year!

Train with laser focus and complete the most EPIC adventure of your life...

Join our 2024 Everest Base Camp Trek!

We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...

- Everest Base Camp, Kala Patar, Gokyo Ri & 3 High Passes
- 8 months formal build-up training in Melbourne!

Register here for access to the Full Expedition Information Webinar - 20 min video with all the content you will need to know to make a decision on if this trip is right for you...but trust me - watch this video and you'll want to come on this trip. It's gonna be epic!

**NOTE** Early Bird Pricing ends on 7th Jan. Limited places available. Get your application in fast!

fb.me

The ultimate New Years Resolution...make 2024 your year!

Train with laser focus and complete the most EPIC adventure of your life...

Join our 2024 Everest Base Camp Trek!

We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...

- Everest Base Camp, Kala Patar, Gokyo Ri & 3 High Passes
- 8 months formal build-up training in Melbourne!
Register here to receive the full information package and booking form

**NOTE** Early Bird Pricing ends on 7th Jan. Limited places available. Get your application in fast!

fb.me

The most Epic adventure of your life...train for it with the expedition team here in Melbourne...
Join our 2024 Everest Base Camp Trek! We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...
- Everest Base Camp, Kala Patar, Gokyo Ri & 3 High Passes
- 8 months formal build-up training in Melbourne!

Register here for access to the Full Expedition Information Webinar - 20 min video with all the content you will need to know to make a decision on if this trip is right for you...but trust me - watch this video and you'll want to come on this trip. It's gonna be epic!

**NOTE** Early Bird Pricing ends on 7th Jan. Limited places available. Get your application in fast!

fb.me

The most Epic adventure of your life...train for it with the expedition team here in Melbourne...
Join our 2024 Everest Base Camp Trek! We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...
- Everest Base Camp, Kala Patar, Gokyo Ri & 3 High Passes
- 8 months formal build-up training in Melbourne!

Register here to receive the full information package and booking form

**NOTE** Early Bird Pricing ends on 7th Jan. Limited places available. Get your application in fast!

fb.me

The most Epic adventure of your life...train for it with the expedition team here in Melbourne...
Join our 2024 Everest Base Camp Trek! We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...
- Everest Base Camp, Kala Patar, Gokyo Ri & 3 High Passes
- 8 months formal build-up training in Melbourne!

Find out more with a 1on1 Info Phone Call - https://calendly.com/rossfit/himalayas-expedition-info-call

More info - https://rossfit.com.au/ebc-trek/

**NOTE** Limited places available. Next price rise 8 Jan. Get your application in fast!

Himalayas Expedition Info Call - Ross De Vincentiis On this 15 minute phone call with Ross (expedition leader) you will have all your questions answered, and discover if this Himalayan adventure is right for you.Before the call, we recommend you download the Expedition Information Pack, which includes a full itinerary, pricing, build-up training

The most Epic adventure of your life...train for it with the expedition team here in Melbourne...

Join our 2024 Everest Base Camp Trek! We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...
- Everest Base Camp, Kala Patar, Gokyo Ri & 3 High Passes
- 8 months formal build-up training in Melbourne!

Find out more at a live information webinar - Register for webinar and download full info pack here
https://events.humanitix.com/rossfit-himalayas-expedition...
**NOTE** Early Bird Pricing ends on 14th Nov. Limited places available. Get your application in fast!

EBC Trek Optimising Performance | Personal Training Port Melbourne

This time next year you could be on top of the world... Join our Epic 2024 Everest Base Camp Trek! We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...
- Everest Base Camp, Kala Patar, Gokyo Ri & 3 High Passes
- 8 months formal build-up training in Melbourne!

Find out more at a live information webinar - Register for webinar and download full info pack here
https://events.humanitix.com/rossfit-himalayas-expedition...

**NOTE** Early Bird Pricing ends on 14th Nov. Limited places available. Get your application in fast!

EBC Trek Optimising Performance | Personal Training Port Melbourne

Our Epic 2024 Everest Base Camp Trek is here! We have put together an exciting itinerary - it's going to be a once-in-a-lifetime adventure...
- Kala Patar and Everest Base Camp
- Gokyo Ri - incredible views of Mt. Everest, and the gorgeous Gokyo lake
- 3 high mountain passes - Renjo La, Chola and Kongma La

Our EBC trek comes with 8 months formal build-up training in Melbourne!
Find out more at a live information webinar - Register for webinar and download full info pack here
https://events.humanitix.com/rossfit-himalayas-expedition-information-session

**NOTE** Early Bird Pricing ends on 14th Nov. Limited places available. Get your application in fast!

Our Himalayas Expedition Series for 2024 is here! Including two high-altitude technical summit expeditions

- Cholatse - a 6440m technical high-altitude mountain climb for the serious mountain climber
- Ama Dablam - a 6812m technical high-altitude mountain climb - an iconic Himalayan summit, for the true adventurer

Our climbing expeditions come with 12 months formal build-up training in Melbourne!

Find out more at the next information webinar - live on 7th October - Register for webinar and download full info packs via link in bio

**NOTE** The closing date for the Ama Dablam/Cholatse Expedition options has been extended to 12th October. Two places remaining! Get your application in fast!

Expedition Optimising Performance | Personal Training Port Melbourne

Our Himalayas Expedition Series for 2024 has been released - 3 expedition lengths ranging from 24-42 days…

- Everest Base Camp Trek - incl. epic bonuses of Gokyo, Kala Patar and 3 high mountain passes
- Cholatse - a 6440m technical high-altitude mountain climb
- Ama Dablam - a 6812m technical high-altitude mountain climb - a huge unforgettable adventure

All expeditions options come with up to 12 months forma build-up training in Melbourne!

Find out more at the next information webinar - live on 30th September - Register for webinar and download full info packs via link in bio

Expedition Optimising Performance | Personal Training Port Melbourne

And we are off!!!

Rossfit Himalayas Expedition 2023

8 months of solid preparations - fitness, skills, gear prep. Now let the real challenge begin….18 days of trekking and climbing in the Himalayas

Island Peak here we come!

Great first training hike for the Rossfit Himalayas Expedition 2023 crew.

15km today at the 1000 Steps.

The training program continues as Rob, David, Sat & Dan prepare for Gokyo, Everest Base Camp and Island Peak 🏔💪

Not too late to sign up. DM me if you’re interested. 28 April - 20 May 2023

Breaking the fast at midday with this sexy stage!

Pineapple Protein Pancakes

These bad boys are GF, packed with high-quality protein and fat, and damn do they taste delicious! Get stocked up with ATP Science] , Niulife] and POWER SUPER FOODS] goodies to make this simple recipe at home!

- 3/4 cup rice flour
- 1 heaped scoop ATP Science] Pine Colada NoWay collagen protein
- 1 tbs Niulife] coconut milk powder
- 1 tsp POWER SUPER FOODS] maca powder
- 2 eggs
- 1/2 cup milk (I used goats milk)
- 1 1/2 tsp baking powder
- 1 large banana (or 2 small)
- fresh pineapple, honey, yoghurt & peanut butter for topping

Combine fry ingredients in bowl. Crack in eggs and add milk and mashed banana. Mix until just combined.

Cook in stainless steel or cast iron pan with coconut oil.

Serve with fresh pineapple and make a sauce by combining yoghurt with honey and peanut butter.

Enjoy

I’m 38. I will be climbing rocks, summiting mountains, running trails and exploring natural wonders far and wide for at least 60 years to come.

The fundamentals are what makes this possible….

- daily mobility
- regular strength & conditioning
- nutrient-dense diet
- mindfulness practice
- rest & repair

I have by no means mastered my holistic lifestyle practices, however, I continually work on them, so that I can get the most out of life

When you’re struggling to make the right choices around diet, exercise, rest and mindset - ask yourself why it’s important for you that you are as healthy, vibrant, fit and energetic as possible. If you don’t know the ‘why’, then that’s where you have to start

Impressive weekend of outdoor adventures, sweat, grit and good laughs from the rossfit crew!

The Bogong Summit Hike crew smashed out a solid 15km training hike of Werribee Gorge carrying 16-18kg,

While, the awesome foursome Rob, Rick, Carlo & Serge completed their first trail run event - cruising through 13km of hilly terrain in Lorne this morning.

Amazing stuff all!!

Big congratulations to Rossfit clients , Carlo, Richard, Anand and on completely obliterating the Spartan race in Bright this weekend. No Army, let alone a bunch of cruisy obstacles stood a chance against these beasts! And a big thanks and congratulations to Chloe for joining our crew and on breezing through your first Spartan event. 💪💪

The after party live music and abundance of warrior food went down a treat 👌🏻💪🎉

Happy 1st day of the month!

One month into 2022 and I'm re-addressing my goals for the year...how I am progressing. What needs to change to stay on course.

January is normally a bit all over the place with holidays, changes in jobs/routine, etc. and I think the instability of this time of year has been accentuated with COVID.

So now that we are into Feb and potentially settling into a rhythm, it's a good time to check in with the rhythm you've got going...
- Is it serving you and your goals for the year?
- If not, what needs to change so you can stay the course?

If you want to discuss your health/fitness/wellbeing goals for 2022 give me a hola! I have some 1on1 Holistic Health & Movement coaching slots available

Trail running (for fun. I’m not into the serious comp stuff...yet!) kills two birds with one stone.
🦜- get out in nature, explore
🦜 - exercise, so I can keep doing this for another 80 years!

Good morning Melbourne

When I’m asked how come I don’t get bored eating a processed carb-free diet......

I present to you today’s lunch - French omelette with free-range pork

- 3 eggs
- splash coconut milk
- 1/4 zucchini, finely grated
- 1/4 red capsicum, finely chopped
- 1 spring onion, finely chopped
- salt & pepper
- smoked sheep & goat feta
- 4 slices free-range smoked pork neck, grilled

Combine the first 6 ingredients and cook in coconut oil. Place across the middle thinly sliced feta and pork neck (I used Gamze Smokehouse nitrate-free pork neck) a few minutes before the omelette is ready. Fold two sides into the middle. Serve with chopped raw veg sticks and basil pesto (I used Gorgeous George Probiotics pesto. So good!!).

You see, no processed carbs required for delicious & nutritious eating!

I just love this low-carb almond focaccia, it's not only yummy but also a super healthy alternative

Ingredients

1 cup almond meal
1/2 cup flaxseed meal
1/2 cup sunflower seed meal
1/4 cup sun-dried tomatoes, chopped
1/4 cup black olives, chopped
2 tsp mixed Italian herbs
1/2 tsp sea salt
100g pecorino cheese, grated
2 tsp baking powder
8 free-range organic eggs
4 tbs macadamia oil
To Garnish

3 tbs pecorino cheese, grated
2 tbs sun-dried tomatoes, chopped
2 tbs black olives, chopped
2 tbs extra virgin olive oil
Sea salt

Method

Preheat oven to 165c. Line a 9-inch square baking pan with baking paper
If you’re starting with whole almonds, linseeds and sunflower seeds, place in blender/food processor and process into a meal.
Place nut/seed meal into a bowl with sun-dried tomatoes, olives, herbs, salt, cheese and baking powder and mix well until combined
In a separate bowl whisk the eggs, adding in the macadamia oil.
Add the egg mixture to the dry ingredients, combine well and add to baking pan.
Bake for 30-40 min or until risen, golden brown and cooked through. Remove from the oven, drizzle with olive oil and garnish with olives, sun-dried tomatoes, cheese and sea salt.

While summiting big mountains I have really had to dig deep and find that inner strength to help get myself through the hurt. I relied on months of build-up training, and my team around me

WHAT ARE SOME OF THE TECHNIQUES YOU HAVE USED TO GET YOU THROUGH THE SUCK?

It all started with an episode of Billions...
...to be honest, many of my food moments start with a random inspiration, and this one happened to be while watching Billions. One of the characters whipped together Eggs in Purgatory, before telling Chuck Rhoades to leave so he could enjoy his lunch.

One of my favourite egg dishes is baked eggs. Eggs and a delicious tomato-based sauce baked in the oven.

In this episode of Billions the character prepared his dish entirely on the stove top. So I thought I’d give it a go myself. Well, I think I’ve found my new favourite way to prepare eggs!!! Cooking the eggs on the stove produced a more moist result. The eggs were perfect.

Recipe can be found in our Facebook Group - Fitness & Wellbeing Enthusiasts

The NY Times posted quite an interesting article about smiling while exercising and if it can improve your endurance. While the article states that people who smile while exercising experience 2.78% more efficiency, many find it difficult to smile while trying to breathe and regulate their heartbeat.

I find the trick is to not try and avoid the pain of the exercise, but rather to observe it. Embrace the pain and see it as a gift that you are alive and can experience. Smile knowing that you CAN exercise - what a gift - enjoy every second of it!

What do you think? Smile or War Face?

At Rossfit we'll climb that mountain with you, be it overcoming that injury, running that half marathon, ramping up your energy and vitality or literally climbing a freaking mountain.

We're with you every step of the way.

I have 2 spots just opened up for my premium 1on1 coaching service.

If you would like to have a discussion about how I can help you, send me a DM now.

"The cave you fear to enter holds the treasure you seek" - Joseph Campbell.

This is one of my favourite motivational quotes - it reminds me that fear and pain are not reasons to stop, or even slow down - they are signs that we have learning to do - growth to be had. Bring on the hurt! Drive! Push through, and on the other side is the treasure!

WHAT'S YOUR FAVOURITE MOTIVATIONAL QUOTE?

Try this amazing H**p Seed Pesto! It's so yum you'll want to share the recipe with everyone!

Ingredients:

2 cloves of garlic
1 bunch of fresh organic parsley or basil
2 1/2 tbsp nutritional yeast
Juice of 1 lemon
2 tbsp raw h**p seeds
1/2 cup tbsp roasted sunflower seeds
1/4 cup extra virgin olive oil
Salt and pepper to taste

Method:

Dry roast sunflower seeds in a pan over low-medium heat until slightly toasted. Add with the rest of the ingredients into a food processor or blender and process until well combined. Transfer into an airtight glass jar and cover with some extra virgin olive oil. Store in fridge for up to 2 weeks.