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If there’s one lesson I’ve learned the hard way, it’s this; trying to get back into training too soon after an event, whether it’s HYROX, a CrossFit comp or anything that pushes you to exert maximum effort is a recipe for disaster. And I don’t mean disaster in the dramatic sense. I mean the slow, frustrating, “why do I feel like I’ve been hit by a bus for two straight weeks?” kind of disaster. The type where you convince yourself you’re fine because your muscles  don’t feel s

I’m currently dealing with an injury myself, and it’s reminded me of something I’ve learned over and over again: if you train long enough, an injury will  happen. It’s pretty much guaranteed. But how you respond to it makes all the difference. What I see far too often is the “setback mindset. ”People get injured and the first instinct is: “Well, that’s it… I can’t train. I’ll just wait for it to fix itself.” Or they immediately ask, “What stretch do I need to do to cure this?

When people start training seriously, one of the first things they hear is “you need more protein”. It gets mentioned everywhere, but most people don’t fully understand why  it matters, how much they actually need, or the difference between good and poor quality sources. The truth is, if you want to get stronger, recover faster, build muscle, feel more energised and actually see the benefits of your training, protein needs to be a priority. Not an afterthought. Here’s a simpl

A lot of people struggle with breakfast, either because they skip it, choose something too small to keep them going or end up grabbing whatever is quick and convenient. Starting the day with a balanced, protein focused meal can make a big difference to energy levels, appetite, training performance and overall consistency. Below are five simple breakfast ideas  that are quick to make, budget friendly, require no pre made meals  and each contain over 30g of protein  and 40–50g

I want to discuss a training idea that might feel a bit strange at first, especially as we train in a functional fitness setting where effort and intensity are always celebrated. There is no doubt you train incredibly hard and you are far more committed than you often give yourselves credit for. You enjoy feeling as though you have worked for something and there is a sense of satisfaction that comes with leaving a session knowing you pushed. However, there is something import

You’ve likely seen RPE  being used more and more in the programme lately, and there’s a good reason for that. Using RPE allows me, as a coach, to deliver a movement with the stimulus I intend , instead of prescribing a fixed weight that might be too light for some and too heavy for others. It helps make sure everyone in the session gets the right level of effort for their ability, experience, and recovery on that day. Because at the end of the day, training isn’t about chasin

Benefits of Increased Fibre Intake Increasing your fibre intake is one of the simplest yet most powerful ways to improve your overall health. Fibre plays a key role in supporting digestion, managing weight, balancing blood sugar, and keeping your heart healthy. Despite its many benefits, most people don’t get enough fibre in their daily diet. In this post, we’ll explore how adding more fibre rich foods ; fruits, vegetables, whole grains, and legumes, can boost your energy, i

Why Your Body Doesn’t Care Where Stress Comes From, and How to Recover Smarter, Not Harder Your body is fighting a war you can’t even see, and right now, you’re probably losing it. You’re training hard, chasing progress, doing everything the “right” way. But lately, something feels off. The spark’s gone. Every session feels heavier. You’re tired, wired, and running on caffeine and habit more than anything else. You tell yourself to push through, that hard work pays off, but d

Menopause, Perimenopause & Training: What Every Woman and Everyone Who Supports Her Should Know! Two weeks ago, I had the pleasure of attending the Coaches Congress , where I sat in on a 60-minute workshop delivered by Annie Thorisdottir  about menopause and how it affects women. I’ll be honest — I knew what  menopause was, but I hadn’t fully grasped how deeply it impacts women’s bodies, minds, and overall health. Listening to Annie speak was genuinely eye-opening. The inform

A quick, nutritious evening meal packed with lean protein, complex carbs, and healthy fats ready in under 15 minutes! ⏱️ Total Time:  15 minutes Prep:  5 mins |  Cook:  10 mins Serves:  1 🛒 Ingredients 120g chicken breast , diced 60g wholewheat pasta  (dry weight) 1 tsp (5g) olive oil 30g light cream cheese 1 tbsp (20g) green pesto 30g cherry tomatoes , halved 1 large handful fresh spinach  (~40g) Salt & black pepper, to taste Optional: squeeze of lemon juice  or sprinkle o

💥 Why Everyone THAT TRAINS Should Be Taking Creatine (and Why It’s Not Just About Muscle) Creatine has been a staple supplement in gyms for decades yet most people still underestimate just how powerful (and versatile) it really is. Whether you’re chasing PBs, trying to recover faster, or just want to make the most out of your time in the gym, creatine deserves your attention. And if you already take it? You might be surprised to learn that recent research hints at new benefi

Let’s talk about one of the sneakiest snatch mistakes we see all the time whilst snatching…….. Rowing the bar in! 👀 If Thats you, click...