In this episode, Zak walks you through a 5-step diagnostic flow to identify what’s really stalling your progress — and what to fix first. If you’re showing up but not seeing results, this triage process will help you train smarter, recover better, and move forward with clarity.
In this episode, Zak explores how small social connections in the gym can fuel motivation, consistency, and joy in training especially for those who lean introverted. If you want your workouts to feel more energizing and less like a solo mission, this one’s for you.
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 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 i...
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 th...
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...
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 ac...
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 i...
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 Intensity Literally 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 are Does 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 y...
