Hey guys,

Hope everyone is well and training hard!!

I have been flat out here at my box CrossFit SFS in Canberra, building it up with the goal to be the biggest and best Canberra has seen.

Aiming to get back on the wagon here and posting about work, life, training, alot has changed for me (for the better) this year and it is time to tell you what has been happening and what I have done both physically and emotionally that has made such a huge difference.

Anyway I get a host of messages about what I eat on a daily basis so I am going to start posting it up and showing everyone how I train and what I eat.

Here is a little vid on my “green drink”, that I have at 4.45am most days, enjoy


If you want to get all scientific, dark leafy greens contain: high-quality amino acids, important minerals, vitamins, antioxidants and beneficial phytonutrients. Phytonutrients are plant-based chemicals that support your immune system, improve health and longevity, and may reduce life- threatening diseases.

Kale: great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium, a great anti inflammatory, and can help lower cholesterol levels and boosting your immune system
Tumeric(curcumin): is known for its powerful anti-inflammatory and pain reducing characteristics
Baby Spinach: This healthy green is full of vitamins, antioxidants and minerals. Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium.

Until next time,

Scottie Williams
“Defy YOUR Limits”

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