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In the world of flexible dieting, the phrase “if it fits your macros”  (IIFYM) has become a badge of freedom. To be fair, it is  a powerful tool. It removes restriction, builds awareness and allows people to enjoy food without guilt. But here’s the truth most people learn the hard way: Hitting your macros doesn’t guarantee you’re fuelling your body well. Because while calories and macros matter… food quality matters just as much, if not more. Calories Are Numbers — Food Is In

Let’s be honest. You don’t need more motivation. You don’t need another “perfect plan.” You don't need to wait till next week! What you actually need… is to stop choosing comfort. Because the real reason you’re not progressing? You’ve become too comfortable where you are. Comfort Feels Good But It Keeps You Stuck There’s a level of ease in doing what you’ve always done. The same class structure The same pacing strategy The same weights on your lifts The same approach to nutri

In the world of training, intensity is often worn like a badge of honour. Sweat dripping, lungs burning, heart pounding, these are the moments people associate with “getting fitter” and while intensity absolutely plays a key role in driving adaptation, there’s a growing misconception that more is always better. It’s not. If anything, constantly chasing maximum intensity especially through heart rate, can slow your progress, not accelerate it. Let’s break down why. Intensity:

For a lot of people, fat loss becomes a constant pursuit of eating less. The deeper the deficit, the better the results… right? Not quite. A calorie deficit is a temporary tool  to reduce body fat not a place your body is designed to live in. And the longer you stay there, the more your body pushes back. Not because you lack discipline, but because you’re working against thousands of years of human evolution. Let’s break that down. The Caveman Reality: Your Body Is Built to S

If you’ve ever felt stuck below the bar or rings when trying to learn a muscle up, you’re not alone. Most athletes hit a plateau because they focus on the wrong thing: pulling harder with the arms . But here’s the reality… The kipping muscle up is driven by hip extension and hip flexion , not upper body strength. Once you understand how the hips create movement and how to use that movement you stop fighting the muscle up and start flowing through it. Above is a simple diagram

If you’ve ever felt like you’re doing “everything right” with your diet but not seeing results, you’re not alone. This is one of the most common frustrations people face when trying to lose fat, build muscle, or improve their performance. More often than not, the issue isn’t effort it’s accuracy. And that’s where nutrition tracking comes in. Done properly, tracking is one of the most effective tools you can use to take control of your results. Done poorly (or inconsistently),

If you’ve been training consistently but your running times are getting slower instead of faster , it can feel incredibly frustrating. You’re running regularly. You’re pushing yourself. You’re finishing runs exhausted. So why are your paces dropping? In many cases, the issue isn’t that you’re not working hard enough . The problem is actually the opposite. You’re trying to send every single run . You’re Treating Every Run Like a Race A common mistake runners make is approachin

Workout: 2 Rounds 12 Burpees Over the Bar 12 Power Cleans (65 / 95) 12 Burpees Over the Bar 12 Thrusters 2 Rounds 12 Burpees Over the Bar 12 Power Cleans (75 / 115) 12 Burpees Over the Bar 12 Thrusters 2 Rounds 12 Burpees Over the Bar 12 Power Cleans (85 / 135) 12 Burpees Over the Bar 12 Thrusters Time Cap: 16 Minutes The Reality of This Workout This workout looks simple on paper, but it will punish poor pacing very quickly. There are no complex skills here. No gymnastics bar

Workout: 80 ft Overhead Dumbbell Walking Lunge 22.5/15kg 20 Dumbbell Snatches 20 Pull Ups 80 ft Overhead Dumbbell Walking Lunge 20 Dumbbell Snatches 20 Chest to Bar Pull Ups 80 ft Overhead Dumbbell Walking Lunge 20 Dumbbell Snatches 20 Ring Muscle Ups Time Cap: 15 Minutes The Reality of This Workout This workout will be decided by gymnastics capacity and grip management. Most athletes will be able to keep moving through the lunges and dumbbell snatches, but the leaderboard se

CrossFit Open 26.1 – Complete Strategy Guide Workout: 20 Wall Balls 18 Box Jump Overs 30 Wall Balls 18 Box Jump Overs 40 Wall Balls 18 Box Step Overs (with Wall Ball) 66 Wall Balls 18 Box Step Overs (with Wall Ball) 40 Wall Balls 18 Box Jump Overs 30 Wall Balls 18 Box Jump Overs 20 Wall Balls Time Cap: 12 Minutes The Reality of This Workout For most athletes, this workout is not about finishing , it’s about how far you can progress through the ladder before the time cap . Al

The Recovery Work Most Gym-Goers Ignore (Until It’s Too Late) When most people start the gym, they focus on the obvious things, lifting heavier, getting fitter, pushing harder, and chasing progress. I did exactly the same. Mobility, recovery, foam rolling… I ignored all of it. And honestly? It held me back. I was constantly tight, picking up small injuries, feeling beat up, and wondering why progress kept stalling. It wasn’t because I wasn’t working hard, it was because my bo

I want to start this differently. Not with science. Not with metrics. With reality. If you’ve trained long enough, you’ve had days where: You felt exhausted… but performed incredibly You felt amazing… but had a terrible session You pushed through fatigue and got sick You ignored warning signs and burned out Or you backed off too early and missed progress I’ve been there. Every serious athlete has and this is where wearable data, when used properly becomes powerful. Not becaus

Every year it plays out the same way. Friday night rolls around. The Open workout drops. The gym is buzzing. People stay late, hype is high and everyone sends it. You finish absolutely cooked… then say the magic words: “I’ll redo it on Monday and clean it up.” Monday comes. You repeat the exact same workout. Same movements. Same stimulus. Same stress and for most people? Repeating the Open workout on Monday after a Friday throwdown is a massive waste of time and in plenty of

If you’ve ever heard someone say “weight loss is just calories in vs calories out,” they’re not wrong … but they’re massively oversimplifying it. Because yes — a calorie is a unit of energy. But your body is not a bomb calorimeter . Your body is a living, adapting system with hormones, hunger signals, digestion speed, blood sugar responses, muscle retention mechanisms, stress responses, and even your gut microbiome  that all influence: ✅ how many calories you actually absorb

Walk into any supplement shop or scroll fitness social media and you’ll be hit with one clear message: you need supplements to make progress . Fat burners, pre workouts, BCAAs, recovery blends, greens powders, all promising faster results, better performance and quicker recovery. But the reality is far less exciting and far more honest. Supplements can support  training, but they don’t replace good nutrition, smart training, or proper recovery. Some are useful. Some are overh

When you’re weighing in daily as part of your nutrition journey, we need to understand what the data actually means and who it's for! Daily weigh ins are a data collection tool , not a judgement of success or failure. The problem isn’t the scale itself, it’s how much meaning people attach to a single day’s number without context. Let’s go deeper into why  the scale moves, why it’s not body fat and why your real progress is often showing up elsewhere first . The Scale Measur

If you’ve spent any time around Olympic lifting or CrossFit gyms, you’ve probably heard some version of this advice: “Strip the bar back. Practise it perfectly with an empty bar first.” On the surface, this sounds sensible. Less weight means more control, fewer mistakes and a chance to dial in technique. But when it comes to Olympic lifts , reducing the barbell to an empty bar is often one of the least effective ways  to improve your snatch or clean & jerk and in many cases,

A one pan recipe that's easy to make, tasty and high in protein. ingredients Chicken Breast (200g) 2 x Wholemeal Pitta Bread Light Phillidelphia Cheese (30g) Greek Yoghurt (30g) Paprika, garlic granules, salt, pepper & chipotle paste Protein - 66g Carbs - 45g Fats - 8g Optional Extras Cucumber Cheddar Cheese Red Onion Chorizo Pepper Avocado Season chicken with paprika, salt, garlic granules then place into pan. add any extras you like, pepper, chorizo, onion. Cook until chick

As an Affiliate Owner, Affiliate Programmer, CrossFit Coach, and Online Coach, let me begin by saying something perfectly clear: I absolutely fucking love CrossFit. It has been the only style of training I’ve followed for the past 14 years and I’ve never looked beyond it, I’ve never needed to. CrossFit gives us the freedom, structure and specificity to develop all 10 physical skills it set out to target when it launched in 2001. It remains, in my opinion, the best general phy

(Without Letting It Hold You Back) For a long time, I thought something was wrong with me. Some weeks I felt strong, confident, explosive and capable, other weeks, the exact same training sessions felt heavier, harder and mentally draining despite nothing changing. My sleep was good, my nutrition was consistent, my training effort was still there. What had  changed was my hormonal environment and for years, I didn’t realise how much that mattered. As female athletes, we don’t