This week Coach Lisa sits down for a chat with one of the CrossFit 4504 crew, Colin Noble.Colin shares his experiences since joining CrossFit and some insights on his journey to now becoming a coach himself.Check us out on our socialsInsta @

E16 Getting Uncomfortable

Nov 7th, 2019 31m 34s

Coach Lisa talks about how getting uncomfortable in many areas of our lives can lead to big positive changes and growth!!Check us outInsta @thevirtuosityproject

E15 CF4504 5 Years On

Oct 30th, 2019 23m 32s

Coach Lisa reflects on 5yrs as an affiliate

014 Scaling Still Hurts

Oct 15th, 2019 31m 34s

With the 2020 CrossFit Open upon us, Coach Lisa talks about the intent of workouts and why Scaling correctly is important to preserve the stimulus or the intent of the workout. Check us out Insta thevirtuosityprojectEmail thevirtuosityproje

E13 Coach Story - Lisa

Oct 3rd, 2019 48m 21s

In this episode Coach Lisa tells her story, how she started out athletically as a kid and to where she is today as our Head Coach and affiliate owner of CrossFit 4504. As always she is open and honest and tells it as she sees it. Follow us o

E12 One Small Change

Sep 22nd, 2019 31m 27s

Coach Lisa talks about how making one small change can help you stay on track for your goals, make this week better than last and have you feeling more in control of your days.Please leave us feedback we would love to hear from you.Insta www.

Thinking Positively vs Positive Mindset

Sep 6th, 2019 31m 34s

Coach Lisa takes us through what she believes is the benefit to developing a positive mindset vs just thinking positively about a situation.

Your 100%

Aug 30th, 2019 31m 30s

Coach Lisa talks about how our 100% can vary day to day and how to be mindful in not letting thins affect us negatively. Also how we can alter or adjust our training to get the most from those days.Email [email protected]

08 Own Your Shit

Aug 20th, 2019 31m 43s

This week Coach Lisa talks about how we can, and should Own Our Own Shit. Take ownership of our decisions and actions and not waste time playing the blame game, deflecting or being the victim.Please reach out to usemail: thevirtuosityproject

07 Returning to Training

Aug 11th, 2019 30m 42s

Coach Lisa talks about the anxiety & nerves that can come when we return to training after a break either due to life or an injury, and it also applies for starting something new.Also a quick recap of the 2019 CrossFit GamesReach out to usI

Athlete Brain

Jul 25th, 2019 30m 42s

This week Coach Lisa talks about how Athlete Brain can affect us both positively and negatively, and some tips how we can stop it from holding us back.Athlete Brain (and a little bit of ego) is that little voice that sometimes has us push thro

05 Embrace the Suck

Jul 19th, 2019 30m 37s

Coach Lisa talks about when we hit the 'suck' in a workout and in life and how we handle it can lead to so many things. She also talks about why we shouldn't be scared of intensity in a workout.Follow us on Twitter The Virtuosity ProjectIn

Living Your Best Life

Jul 11th, 2019 30m 34s

Lisa talks about the comparison trap and how you can focus on living your best life. Email us [email protected]

E03 Mythbusting

Jul 4th, 2019 30m 33s

This week Lisa dispels some of the common myths around CrossFitIt's a CultIt's too hard core, You need to be Fit to do CrossFitYou will die doing CrossFit

Just Show Up

Jun 27th, 2019 30m 20s

A follow up from our first episode on Taking Action to getting that momentum to push on to achieve your goal. Talking about turning up consistently, commitment, accountability and keeping it going.

Taking Action

Jun 12th, 2019 16m 40s

Our very first episode focuses on what stops us from taking action. Our challenge this week is to take one action towards something we want and see where it leads.

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