Renegade Performance Radio

In this episode, Zak shares three simple but powerful nutrition habits that work even when life's chaotic, busy, or full of good food.If you're tired of starting over or feeling like you need a full overhaul to feel better in your body, this one's for you.

In this episode, Zak explores how shifting your mindset from “testing” to “learning” can unlock more progress in your lifts.If your barbell work feels stuck, inconsistent, or just frustrating, this one's about turning every rep into feedback, so you get stronger, smoother, and more confident under the bar.

In this episode, Zak unpacks the mindset shift that helps people stay consistent — even when life gets messy.If you're caught in the “I'll start again Monday” cycle, this one will help you break free and build momentum without needing a perfect week.

In this episode, Zak breaks down the mindset shifts that keep you moving when progress stalls.If you've been training hard but feel like nothing's changing, this is your reminder to stay the course, because your next win might be closer than you think.

In this episode, Zak breaks down the mindset shifts that keep you moving when progress stalls.If you've been training hard but feel like nothing's changing, this is your reminder to stay the course, because your next win might be closer than you think.

In this episode, Zak explains why feeling better in your workouts leads to looking better over time — and why underfuelling, not lack of effort, is often the biggest block to progress.If you're stuck in the tired-training, clean-eating, no-results loop, this one's for you.

In this episode, Zak dives into why chasing perfect weeks and constant progress can actually drain your motivation — and what to do instead.If training feels like pressure instead of purpose, this one will help you reconnect with the reason you started.

In this episode, Zak shares the simple strategy that's helped everyday gym-goers and athletes break through plateaus: pick one skill — and commit to it.If you're feeling stuck despite training hard, this one shift in focus might be the game-changer you need.

In this episode, Zak breaks down why training just twice a week consistently can be the smartest move when life gets hectic.He shares the mindset and strategies that have helped busy Renegade members stay on track, get results, and feel in control of their fitness again.

In this episode Callum and Zak take you through their thought process for when their lives are busy, to help them maintain momentum with their training and nutrition.

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 Renegade team breakdown 24.3

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 IntensityLiterally 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 areDoes 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.