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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

We’ve all heard the phrase “you can’t out train a bad diet,”  but it’s one of those fitness truths that becomes more real the longer you spend in the gym. You can train hard, sweat buckets and push yourself through the toughest workouts but if your nutrition isn’t supporting that effort, your progress will always stall. The reality is simple: nutrition sits at the very base of the performance pyramid , then all the fine tuning details like timing and supplements. If the found

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