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Your Weekly Dose of SLEVEN

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European Championships



After the success of the Home Alone Open, where we had over 40 Sleveners sign-up, we’ve been keeping tabs on competitions and initiatives to keep your competitive juices flowing and we’ve found just the one for you!

The European Championships is offering a FREE online competition which we will be integrating into our Bodyweight and Bells programming for TWENTY FOUR SLEVEN on Wednesdays. WODs will be released on Mondays for a total of three weeks and three workouts. You don’t need any kit if you want to participate in the Bodyweight workouts and all you need for Bells is a 22.5/15 kg dumbbell and a skipping rope!

To sign-up for the competition, all you have to do is click on the below button. Coach Emma will be running a Zoom class on Wednesdays at 18:30 for those wanting a bit of support getting into that “dark place”. The session will include a warm-up, strategies and a demonstration of movement standards.


Sign-Up FREE for The European Championships

Wednesday 6 May at 18:30 with Coach Emma

You can participate for FREE on Zoom

Meeting ID: 829 9135 3830
Password: 711711



QUARANTEAM Round-Up



Week 5 of QUARANTEAM starts today and with the weather taking a sharp turn for the worse, the running task ended just in time! We have a new weekly task – we’re giving something up!

Much has been written in the media about the numbers of people drinking more alcohol and overindulging on unhealthy snacks and fizzy drinks. Or perhaps you’ve found yourself drinking huge amounts of coffee! Let’s use the next week to take a break and to try and establish new habits for the remainder of the lockdown period. 



Not only did Niall Sheehy and Andy Ward continue their QUARANTEAM kitchen war but they are now both sitting pretty at the top of the leaderboard! This week, they had a crack at our black bean breakfast tortilla recipe. We’re delighted with their involvement including their reposts on Instagram. Please make sure you tag us in anything QUARANTEAM related, it’s a great way to keep everyone in touch and see what our Sleven family is up to! 



Smoothie Saturday is quickly becoming part of many Sleveners’ weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you’ll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week’s recipe is Cherry Bakewell! Cherries are packed with antioxidants and anti-inflammatory compounds which may help relieve exercise-induced muscle pain, damage, and inflammation. Coupled with almonds, which contain lots of healthy fats, fiber, magnesium and vitamin E, this is not only a classic flavour combination but a nutritional powerhouse!


Smoothie Saturday with Tom
Saturday 2 May at 11:00

You can participate for FREE on Zoom

Meeting ID: 150 324 316
Password: 711711



After the success of Captain Tom last week, we thought we’d treat you to a Hero WOD every Sunday! This week we’re taking on “Loredo”, 

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

There are enough movements (and low enough volume per set) in “Loredo” to avoid any major muscle fatigue. Pick a strong pace from the beginning, and go faster as the rounds progress. Round 6 should be a sprint!

Coach Jamie will be hosting a Zoom session at 11:00 with an appropriate warm-up, scaling options and strategies.


Hero WOD Sunday with Coach Jamie
Sunday 3 May at 11:00

You can participate for FREE on Zoom

Meeting ID: 867 9097 9121
Password: 711711



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Your Weekly Nutrition Roundup

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More Time for Cooking!



Many of you are finding you have a lot more time in the day and there is no better time to get a handle on your nutrition. Gone are the days of picking up whatever you can from Pret and just eating the first thing you can put your hands on. With a little extra time in the day, why not spend it meal prepping? You not only have more time to cook but to plan ahead and go shopping.

With that in mind, we’re providing this fantastic recipe pack chock full of ideas. Take the time to choose a couple of your favourites, get the ingredients in and batch cook some food!

As always, make sure you tag ???? @slevencrossfit and @ph_nutrition in your instagram stories!




Easy Meal Prep Ideas


Six Week Nutrition Program



We love pH Nutrition’s Calorie Calculator which determines your daily calorie and macro intake. Once you know this, you have the tools to begin your nutrition journey to achieve your body composition and performance goals. It only takes a couple of days tracking your regular diet to start to see if you’re eating a diet that will help you achieve those goals. You might be eating “healthy” but your high carb intake might be sabotaging your weight loss goal or, commonly, your lack of protein might be stopping your gainz train!



If your head is swimming with recipes, macros and calculators, then our six week personalised nutrition program is designed for you! Our step-by-step program is drip fed so you are not overwhelmed at any point. Making manageable, small changes will allow you to build momentum and not get crushed by a tsunami of stress and confusion. We have a structured plan to follow for the six weeks and clear advice on how to progress beyond this.

With holidays and social distractions out the window for the foreseeable future, now is the time to get a head start on your diet. The habits and information you learn now will last well beyond quarantine!


Buy 6 Week Personalised Fat Loss Program
Buy 6 Week Personalised Strength Program


Smoothie Saturday is quickly becoming part of many Sleveners’ weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you’ll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week’s recipe is Cherry Bakewell! Cherries are packed with antioxidants and anti-inflammatory compounds which may help relieve exercise-induced muscle pain, damage, and inflammation. Coupled with almonds, which contain lots of healthy fats, fiber, magnesium and vitamin E, this is not only a classic flavour combination but a nutritional powerhouse!


Smoothie Saturday with Tom at 11:00 3rd May on Zoom

Meeting ID: 150 324 316
Password: 711711



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Your Weekly Dose of SLEVEN

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QUARANTEAM Round-Up



Week 4 of QUARANTEAM starts today! Our third weekly task, to learn something has come to an end. The goal of our weekly task is to change habits and get you doing something you wouldn’t normally do day-to-day.  Many of us have a love-hate relationship with running, but there has never been a better time to run: the weather is ideal and, with gyms closed, it’s a great way to get some exercise done. Our new weekly task is to run for 60 minutes over the course of the week. Break this up however you wish: 3 or 4 shorter runs or a couple of longer efforts.

Make sure you ready your daily QUARANTEAM email for tips on how to get the best out of this task, especially if you’re new to running!



Niall Sheehy and Andy Ward continued their QUARANTEAM kitchen war. This week, they had a crack at our banana cashew muffin recipe. Considering Andy is a chef by trade, we feel like he has a slight advantage over poor old Niall who has never baked in his life! With social distancing, we’re not able to taste test but we’ll let you make your own decision!



Last week’s QUARANTEAM leader, Fokion Sanoudos, has consolidated his position and even extended it! A great way to pip him to that top spot is to do well in our weekly quiz on Friday nights. This week we’re adding a baby picture round. Make sure you send us a baby picture to be included in the quiz and let’s see how well we know each other!


Friday 24 April at 19:00

You can participate in Quiz NIght FREE on Zoom

Meeting ID: 961 4632 7287
Password: 711711



TWENTY FOUR SLEVEN



Although we are all missing Sleven, we hope you’re all following TWENTY FOUR SLEVEN to keep up your daily dose of training. We publish the bodyweight programme complete with videos of the movements on Instagram each evening. If you check out our Instagram stories, I also post an easy to follow warm up to get you prepped for the session.

If you are lucky enough to own some kit – namely some dumbbells and/or a kettlebell, we also have a version of the programme that incorporates use of this kit called BELLS. BOTH versions of TWENTY FOUR SLEVEN are posted on Wodify each night at 20:00 for the following day, along with tips for the workout and points of performance for each of the movements.

Sometimes, it is not as simple as swapping out bands for a dumbbell and although the workout will be similar, some changes to rep schemes and movements are made to accommodate use of this kit whilst maintaining the integrity of the workout. So if you are using kit, make sure you check Wodify for how best to incorporate it into your training and don’t just swap a band for a heavy kettlebell!

If you are following TWENTY FOUR SLEVEN, we’d love to hear from you, so please email us your feedback to let us know how you are getting on.

Love,
Coach Loz



Smoothie Saturday is quickly becoming part of many Sleveners’ weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you’ll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week’s recipe is Apple Pecan! Pecan nuts are a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Coupled with the fibre rich apples and protein this is a great mid afternoon smoothie.


Saturday 25 April at 11:00

You can participate for FREE on Zoom

Meeting ID: 150 324 316
Password: 711711



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???? Spell Your Name WOD!

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We have a little treat in store for you on Wednesday led by Coach Emma! CrossFit is about constantly varied training, but that doesn’t mean the training is random. Saying that, we’re switching up our regular programming and adding a little bit of randomness. The WOD is simple, spell your name: first, middle and last based on the movements assigned for each letter and do it for 20 minutes!

Coach Emma will be hosting a  Zoom class on Wednesday evening at 18:30 so you we can all suffer together. Take a look at the movements, familiarise yourself with the format and have it written down ready for the WOD!


Spell Your Name WOD with Emma
Wednesday 22nd April at 18:30 on Zoom

Meeting ID: 734 573 0456
Password: 711711



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Your Weekly Nutrition Roundup

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Welcome to our weekly nutrition newsletter! Every Sunday, we will update you on everything nutrition related at Sleven. Our partners, pH Nutrition have been hard at work creating exclusive content for you and we hope that you can benefit from the information we provide!



Smoothie Saturday is quickly becoming part of many Sleveners’ weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you’ll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week’s recipe is Apple Pecan! Pecan nuts are a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Coupled with the fibre rich apples and protein this is a great mid afternoon smoothie.


Smoothie Saturday with Tom at 11am on 25th April on Zoom

Meeting ID: 150 324 316
Password: 711711



Increase NEAT



What is NEAT? It stands for non exercise activity thermogenesis. Basically all the calories you burn not including exercise. Stuff like walking and fidgeting.

Tom’s Top Tip – if you are taking work calls and don’t have to make notes, do it whilst walking around the house or up and down the stairs, or just air squat! Seriously, making sure you are moving every 20-30 minutes is essential.


What is NEAT?


Q&A with Liam




In case you missed it on Thursday, we’ve got a fantastic Q&A with Liam where he covers some hot topics!

  • Macros
  • Are you burning more in your home workouts?
  • Abstainer or Moderator
  • Snacking – be proactive!


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Your Weekly Dose of SLEVEN

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There is plenty going on at Sleven, on top of our daily TWENTY FOUR SLEVEN programming we are hitting you daily with QUARANTEAM, Q&As, Smoothie Saturdays, Zoom classes, quiz nights and recipes!

With the period of self-isolation beginning to drag, it’s important to keep active both mentally and physically but it’s also important to keep some perspective and not beat yourself up too much if you’re lacking motivation and feeling down. Remember, what you’re seeing on Instagram is not reality so comparing yourself to others is only going to be detrimental!

It goes without saying that Sleven is here if you need us, just send us a quick email or message!



That’s a wrap! We’re so pleased with not only the turnout but the continued participation in the Home Alone Open. The final scores are in and we’d like to take this opportunity to shower praise on two of our athletes!

First off, Sleven’s top place finisher came in 3rd place overall in a field of over 300! Rufus Kleinwort showed that consistency is key in competitions with so many athletes and his lowest placing was 15th, no small feat. His top place finish was 5th, in the first WOD “Black Jacks” which contained a dizzying 231 burpees. Rufus proudly passed all video checks of his WODs keeping true to the standards throughout.
 



Our top placed female, Holly Ni Raghallaigh just missed the podium by 1 position with a 4th place finish. The best way to describe Holly’s performance overall is her comfort in that “dark place”, that sort of CrossFitter’s Nirvana, that mental place we all know where every muscle is screaming for you to stop but Holly has shown time and again an ability to turn this off and push through. Holly hates praise but her hard work over the course of the year and her dedication to strict gymnastics and conditioning is paying off!



With the Home Alone Open proving to be a massive success, we are looking at several initiatives over the coming weeks so make sure you keep abreast of all things Sleven for news about future competitions!



QUARANTEAM Round-Up



Today marks the beginning of Week 3 of QUARANTEAM! Our second weekly task has come to an end and hopefully, the introduction of GOWOD to your daily routine is seeing great benefits. With regular testing, the app allows you to check your progress and see concrete results which is a CrossFit nerd’s dream. We have been in touch with many of you over the week and hearing some great results and feedback.

Our new weekly task is to learn something new. We have provided myriad suggestions across a whole range of subjects and topics which could interest you. Whether you are looking to develop yourself in your profession, take on a new hobby or delve into a topic you’ve always found interesting, now is your chance! For example, Coach Nick is undertaking a course in Photoshop, Coach Loz is learning how to braid her hair and Coach Tim is finally learning to touch type. What are you going to learn? Make sure you mention us on Instagram so we and your fellow members can see what you’re up to!



We have a new QUARANTEAM leader: Fokion Sanoudos! Despite only being a member for a few weeks and currently self-isolating in Greece, Fokion has been involved in every aspect of QURANTEAM and even won a couple of rounds of bingo on Friday night! We reached out to Fokion and he’s loving QUARANTEAM “Honestly, being part of the Sleven community, even from far away, and having the chance to have an almost normal human interaction ???? it’s really relaxing.”

Niall Sheehy and Andy Ward deserve mentions for their stellar performances so far coming in second and third respectively. Look at their efforts for overnight oats below!



Friday Quiz Night!



We’re upping the level of our Quiz night with a bit of technology! We will be running the Quiz via Zoom as before but this time with the help of some trivia software. There’s nothing exrtra you have to do, simply login via Zoom and have a pen and paper handy. We have several categories to test your knowledge, ranging from sport to Disney movies!

There are QUARANTEAM points up for grabs so don’t miss this opportunity to move up the leaderboard.


Friday 17 April at 19:00

You can participate in Quiz NIght FREE on Zoom

Meeting ID: 961 4632 7287
Password: 711711



We had a brilliant turnout for our Smoothie Saturday where we talked smoothie recipes, nutrition, training and even compared life to a WOD! We’re hosting it again on Saturday 18th April at 11:00. Come with questions or just have a listen and we bet you’ll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

Our carrot cake smoothie has anti-inflammatory nutrients and some excellent carb sources making this one of our favourite training day smoothies. If you don’t have the ingredients for this smoothie, make your own or just settle in with a cup of coffee!


Saturday 18 April at 11:00

You can participate for FREE on Zoom

Meeting ID: 150 324 316
Password: 711711



This Sunday marks the final day of The Support Your Local Box Fundraiser! It’s a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. We had a fantastic turnout last Sunday and we’ll be running another Zoom class this Sunday at 11:00.

Registration and score submission runs for the 3 week duration of the competition so don’t worry if you’re late to the game! Also, you don’t need to sign-up to take part in the Zoom class, everyone is welcome!


Register NOW!

Sunday 19 April at 11:00

You can participate in the Support Your Local Box WOD 1 FREE on Zoom

Meeting ID: 633 311 690
Password: 711711



The deadline to submit your scores for all three workouts is Friday 24 April.



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Your Weekly Nutrition Roundup

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Welcome to our weekly nutrition newsletter! Every Sunday, we will update you on everything nutrition related at Sleven. Our partners, pH Nutrition have been hard at work creating exclusive content for you and we hope that you can benefit from the information we provide!



We had a brilliant turnout for our Smoothie Saturday yesterday where we talked smoothie recipes, nutrition, training and even compared life to a WOD! We’re hosting it again on Saturday 18th April at 11:00. Come with questions or just have a listen and we bet you’ll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

Our carrot cake smoothie has anti-inflammatory nutrients and some excellent carb sources making this one of our favourite training day smoothies. If you don’t have the ingredients for this smoothie, make your own or just settle in with a cup of coffee!


Smoothie Saturday with Tom on 18th April on Zoom

Meeting ID: 150 324 316
Password: 711711



Quarantine Shopping Tips



Shopping is becoming a stressful thing under quarantine but here are some top tips to help!
 
Buy half your veg frozen, half fresh
Mixing this up allows for everyone to get access to different products. Frozen veg and fruit is not less nutritious and is a great way to ensure you are getting those colours in.
 
Half your meat and fish serving and combine other protein
Everyone is talking about pantry staple recipes but the bloody pantry items are not in the shops! Again being mindful of other shoppers if you halved your meat and fish serving and combined beans, pulses or greek yoghurt this will bump your protein intake up to the normal serving size, and allow us all to have access to more variety.
 
Shop local
As much as possible try to shop at small veg stalls, newsagents, markets etc. You will be surprised what you can buy in these local places and keeps you out of the large supermarkets. 
 
Use alternative online suppliers
Lots of suppliers and companies are doing food drops that may help with getting some of your usual foods. This may take a little research but well worth doing. 
 
Use supplement companies to buy “food”
Bulk powders, MyProtein and Protein Works all sell “food” as well! Check them out and stock up on nut butters, oats, seeds, bars and all sorts.
 
Protein Powder
It is also a great time to get a good protein powder to stock up on. Great to ensure you are hitting your protein targets by stirring into oats, yoghurt, smoothies or to bake with. We recommend WHEYD and as a Sleven member you get 20% off everything on their website using the code SLEVEN!





If, like many of us, you went bulk shopping at the beginning of the crisis, you may need some ideas with what to do with some of the stuff you have in your cupboards. Check out the link below for some inspo!


How to Make the Most of What’s in your Cupboards



Is this Smoothie Healthy?



During our Saturday Smoothie with Tom, we were asked this question and in short, the answer depends! Why does it depend if it has fruit, oats, some protein and low in fat? All sounds good to me! Well, yes, but what else are you eating for the rest of the day and does it fit with the bigger picture?

We have asked you before to calculate your daily calories and macros using pH Nutrition’s Calorie Calculator. Once you know this, you have the tools to know whether something is healthy or not and fits in with your prescribed diet for the day. You will have heard your fellow Sleveners at the gym say that some new protein donut has “good macros”, but what does that mean? It means the macros are balanced and won’t blow out your eating for the rest of the day. Keeping your meals and snacks balanced is key to keeping on track with your diet.

If you haven’t already, check out the guide below on tracking your macros and see how your “healthy smoothie” or your “favourite healthy meal” fits in with the big picture and start to get a grip on your nutrition!


How to Track your Food in 5 Simple Steps


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Your Weekly Dose of SLEVEN

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There is plenty going on at Sleven, on top of our daily programming we are hitting you daily with QUARANTEAM, Q&As, recipes, zoom classes, bingo nights and competitions! Below is a condensed schedule of ongoing events.



Our 6 week nutrition programs have a new intake TOMORROW! Secure your spot now for the intake.

Our Six Week Nutrition Programs Include:

  • Personal Nutrition Coach
  • Accountability
  • Personalised Calories and Macros
  • Simplified Nutrition Guide
  • 3 Recipe & Meal Plan Packs 
  • pH Nutrition App Access

A lot of online plans are just one big information dump and you end up reading about things that you are nowhere near ready to take on board.

Making manageable, small changes will allow you to build momentum and not get crushed by a tsunami of stress and confusion. We have a structured plan to follow for the six weeks and clear advice on how to progress beyond this. Read more about our programs here!


Buy 6 Week Personalised Fat Loss Program
Buy 6 Week Personalised Strength Program


Sleven has had an amazing turnout for the Home Alone Open and it’s been fantastic seeing so many of you share videos on our Instagram! Competition at the top of the leaderboard is fierce and there are several Sleven athletes in with a good chance of the podium! Checkout the final results of WFH 4, “Core this Will Hurt” with many Sleveners peppered about in the top 10, including Dario de Zan who won the male division!



The competition comes to a close with the final WFH, “Burning Burpees” announced this morning. Coach Jamie will be running a Zoom class tomorrow at 18:30. There will be a warm-up included and shared misery!


Thursday 9 April at 18:30

You can participate in the Home Alone Open FREE on Zoom

Meeting ID: 734 573 0456
Password: 711711



Bingo Night



After the success of last week’s Pub Quiz, this Friday we’re hosting Bingo Night! You’re in for another night of stay at home antics and we hope you know your Pokémon!

This isn’t just bingo, there will be party games, quiz rounds and even races! There are QUARANTEAM points up for grabs so don’t miss this opportunity to get up that leaderboard.


Friday 10 April at 19:00

You can participate in Bingo NIght FREE on Zoom

Meeting ID: 734 573 0456
Password: 711711



Smoothie Saturday



Our lives have changed irrevocably for the forseeable future and we’re sure you have many questions about nutrition. Tom is hosting a very informal, live Q&A on Saturday at 11AM on Zoom to answer all of your nutrition questions. Pop in to say hi, whip up a smoothie, learn something new and have a chat with your fellow Sleveners. Make sure you mute before blending!

You can make the below smoothie or if you prefer, make your own special smoothie but be sure to share the recipe in the Facebook group!


Saturday 11 April at 11:00

You can participate for FREE on Zoom

Meeting ID: 150 324 316
Password: 711711



The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. We had a fantastic turnout last Sunday and we’ll be running another Zoom class this Sunday at 11:00.

Registration and score submission runs for the 3 week duration of the competition so don’t worry if you’re late to the game! Also, you don’t need to sign-up to take part in the Zoom class, everyone is welcome!


Register NOW!

Sunday 12 April at 11:00

You can participate in the Support Your Local Box WOD 1 FREE on Zoom

Meeting ID: 633 311 690
Password: 711711



The deadline to submit your scores for all three workouts is Friday 24 April.



QUARANTEAM Round-Up



Today marks the beginning of the second week of QUARANTEAM! We’ve seen so many of you get involved with our final figure coming to 126 participants! We’re hoping this initiative is helping you to keep your days full and more productive. The first weekly task also came to an end, reading for an hour a day, and we hope this has helped rekindle a lost love for reading for many of you. Our new weekly task is mobility, everyone’s favourite! With all the extra sitting down we’re doing, taking some time in the middle of the day to mobilise will serve you well.

The competition at the top of the leaderboard has been fierce. Our week 1 winner and not coincidentally, Sleven Pub Quiz Champion is Niall Sheehy! Niall has been incredible, taking part in everything from zoom classes, cooking up a storm in his kitchen or just providing general banter. Let’s see what his bingo skills are like!

We have plenty in store for you this week from fitness related activities, to nutrition and a few surprises up our sleeves!



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Your Weekly Nutrition Roundup

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Welcome to our weekly nutrition newsletter! Every Sunday, we will update you on everything nutrition related at Sleven. Our partners, pH Nutrition have been hard at work creating exclusive content for you and we hope that you can benefit from the information we provide!



Many of you will be wondering why we tasked you with tracking macros as part of QUARANTEAM this morning. Knowing what you’re eating and how much you should eat is crucial in taking control of your nutrition. With the added time at home, this is the perfect time to get your nutrition dialled in. Our personalised Six Week Nutrition Program will help you achieve your goal whether it’s fat loss or strength and it starts this Thursday!


Buy 6 Week Personalised Fat Loss Program
Buy 6 Week Personalised Strength Program

Our six week programs will provide you with the following:

Personal Nutrition Coach – Tom is not someone that you just check in with and get generic praise from. He will help you navigate obstacles that would have previously caused you to give up in frustration and constantly empower you with the kind of knowledge that puts you in the driver’s seat of your diet. Under normal circumstances, Tom is at the box a few days a week to help keep you accountable and answer any questions or concerns you have face-to-face. During the lock-down period, he will be communicating with you via emails, WhatsApp and video calls.

Accountability – This is one of the key areas in making progress with your nutrition. We use a mixture of our app, email and your check-ins with Tom to ensure you stay on track.



Personalised calories and macros – We provide the framework and you personalise the details to make your diet fit perfectly into your lifestyle. You can customise everything from your calories to your meal timings. We have recently added automatic recipe calculations as well so no more trying to figure out how much you should be eating to hit your targets

Simplified nutrition guide –  Our easy to follow nutrition guide will ensure you start your program on the right foot and answer any initial questions you have to ensure you experience zero uncertainty at the start of your journey.



3 Recipe & Meal Plan Packs – For the times you struggle with inspiration or feel like the pressure of decision making is too much you can refer to these packs that come complete with MyFitnessPal barcodes (no more entering a million ingredients in!)

pH Nutrition App Access – It’s nice to have some data to track your progress alongside how you are feeling and performing. Our app provides you with a one-stop-shop of progress checking so you can make sure you are on the road to progress.



Our step-by-step six week program is designed for those who perform any kind of functional fitness. It is delivered through our app and we drip feed the program so you are not overwhelmed at any point!

That’s a real issue with a lot of online plans, they are just one big information dump and you end up reading about things that you are nowhere near ready to take on board.

Making manageable, small changes will allow you to build momentum and not get crushed by a tsunami of stress and confusion. We have a structured plan to follow for the six weeks and clear advice on how to progress beyond this!


Buy 6 Week Personalised Fat Loss Program
Buy 6 Week Personalised Strength Program


Morning Coffee with Tom



Our lives have changed irrevocably for the forseeable future and we’re sure you have many questions about nutrition. Tom will host a live Q&A on Saturday 11 April at 11AM on Zoom to answer all of your burning nutrition questions. Log in to say hi, learn something and have a chat with your fellow Sleveners. There will be no working out!

Morning Coffee with Tom
Meeting ID: 150 324 316
Password: 711711



Boredom Eating



It is very important to try and distinguish between hunger signals. If you can be aware of your triggers, it makes it easier to put in a strategy to deal with these.

We have all had to deal with boredom eating more recently and although there is not a simple answer here are a few tips that may help:


5 Tips to Deal with Boredom Eating


Q&A with Liam



In case you missed it on Thursday, we’ve got a fantastic Q&A with Liam where he answers some hot topics!

  • Boredom Eating
  • Alcohol
  • Adjusting Calories & Macros
  • Tips on Planning Meals





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Your Weekly Dose of SLEVEN

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The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.


Register NOW!

Event Format



Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. You can do the workouts from home. You do not need a judge. You do not need to have your scores validated by an affiliate, and you do not need to film your performance. Each workout will come in two versions: “Rx’d” for those who are accustomed to CrossFit training and “scaled” for those new to CrossFit training and/or without access to common workout equipment.

Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags. 

Registration is now OPEN on the Crossfit Games website and will remain open for the duration of the competition. The first workout will be released on Friday 3 April. We will do the WODs as part of our regular TWENTY FOUR SLEVEN programming on Sundays, starting this Sunday 5 April. To get that special CrossFit Open FNL feeling, we will be hosting a zoom session each Sunday at 11:00.


Sunday 5 April at 11:00

You can participate in the Support Your Local Box WOD 1 FREE on Zoom

Meeting ID: 819-392-535



The deadline to submit your scores for all three workouts is Friday 24 April.



How to get Involved



Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. 

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. When the competition closes, the proceeds will be distributed to Sleven in accordance with our roster of supporters. CrossFit, Inc. will distribute all registration funds to Sleven.


Register NOW!


Sleven has had an amazing turnout for the Home Alone Open and it’s been fantastic seeing so many of you share videos on our Instagram! We are the box with most entries in the competition with 40 which we are extremely proud of.

We have several members placing high up on the leaderboard and with 4 workouts remaining, there’s everything to play for!



We already have members organising group Zoom sessions and wanted to open up a session to the whole membership! On Saturday, at 11am, we will host the Home Alone Open WFH 4 with coach Jamie! There will be a warm-up included and top bantz!


Saturday 4 April at 11:00

You can participate in the Home Alone Open WFH 4 FREE on Zoom

Meeting ID: 819-392-535



TWENTY FOUR SLEVEN goes Global!



The response we have had to our TWENTY FOUR SLEVEN programme has been nothing short of sensational. We have had members, ex-members and welcomed many new members to the Sleven family. This week, in addition to the Bodyweight option, we added a Bells option for those lucky enough to have some kit at home. We will continue to add and improve to the programming as we go along, we’re only getting started!

What’s been most impressive is the amount of participants we’ve had worldwide. We are putting together some promo videos and would love to include originals of you doing your workouts all over the globe. If you’d like to be part of this video, can you please send us a copy?


Email us a Video!


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