Training

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

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

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

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

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