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Most people sign up for coaching because they want to achieve something they have not been able to achieve on their own. They want to lose weight, get stronger, improve their fitness, master a skill, or simply stop feeling like they are training hard without getting anywhere. They know they need structure, guidance and accountability, so they make the decision to invest in coaching. That is the easy part. The harder part is understanding that coaching is not something you buy

Having worked with hundreds of athletes over the years, one thing consistently separates those who progress quickly from those who spend months, or even years, stuck in the same place. It is not always upper body strength. It is not endless conditioning. It is not spending more time failing bar muscle ups, handstand push ups, or toes to bar. The missing piece is often something much simpler. Hip extension. If your hips cannot generate force quickly and efficiently, your gymna

They treat every session like it is the final of the CrossFit Games. Flat out from the start. Hanging on by the halfway point. Surviving to the finish. And then wondering why their engine never actually improves. The goal is not to turn you into an endurance athlete. The goal is to build a better CrossFit athlete. That means an engine that can repeat effort, recover quickly, and still express strength and skill under fatigue. Constantly full sending your conditioning does not

For years, dietary fat has been misunderstood and unfairly blamed for weight gain and poor health. Many people still believe that eating fat makes you fat but the reality is far more nuanced. In fact, fats are not only essential for optimal health, but they also play a critical role in performance, recovery, and long-term body composition. If you're training regularly and aiming to look, feel, and perform better, understanding fats and using them properly can make a huge diff

When most people think about improving performance in endurance based sports, the focus usually goes straight to engine more miles, more intervals, more conditioning, more metcons. While that’s obviously important, there’s a huge piece of the puzzle that often gets overlooked: building muscle and strength. Whether you're chasing a faster 5K, trying to level up your performance in CrossFit, or pushing for a PB in Hyrox, strength training isn’t just “nice to have” it’s essentia

If you’ve been pregnant or recently had a baby, chances are you’ve come across the term Diastasis Recti (DR) . It’s a common topic in the postpartum world but also one that’s often misunderstood. This guide will walk you through exactly what DR is, how to check it, and what “healing” really looks like so you can move forward with confidence. What is Diastasis Recti? Diastasis Recti is the separation of the rectus abdominis muscles , the muscles commonly referred to as your “s

If you’ve ever tried to increase your protein intake, you’ll know it can feel like a full time job. Suddenly you’re reading labels, forcing down shakes and wondering how people are hitting 150g+ per day without living off chicken and broccoli. The truth is it doesn’t need to be that hard. With a bit of structure, the right food choices, and some smart habits, hitting your protein target becomes simple and sustainable. Here’s how to do it using realisticfoods you can get from

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