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Intermittent fasting has become a huge trend in recent years — but what is it, really? Put simply,  intermittent fasting means you eat all your meals within a set time window each day  and don’t eat for the rest of the time. For example, you might  eat between 12pm and 8pm  — that’s your  8-hour eating window . After that, you don’t eat again until the next day. That’s it. Nothing fancy or extreme  just a different way of timing your meals. ⚖️ The Truth About Fasting and Fat Loss Here’s the important part:  fasting itself doesn’t magically burn fat. The reason it can work for some people is because it helps them  eat fewer calories overall. When your eating window is shorter, you might naturally eat less food — and that’s what creates the calorie deficit needed for fat loss. But if you still eat more calories than your body needs — even in a shorter window — you  won’t lose weight. Fat loss always comes down to one thing: burning more calorie...

 This is one of the most common questions we get asked — and honestly, it’s a good one. Some people think they need to train every day to see results. Others worry that if they can only make it two or three times a week, it’s not enough. The truth?  It depends on your goals, your recovery, and your lifestyle. 💪 For General Strength & All-Round Fitness If your goal is to move better, get stronger, and improve your fitness —  training 2–4 times per week  is more than enough when you follow a structured program (like ours). Why? Because progress comes from a balance of  training hard, recovering well, and staying consistent. Even elite athletes build rest days into their week. The magic doesn’t just happen in the gym — it happens when your body adapts between sessions. 🧠 It’s About Quality, Not Quantity Doing 2–4 well-planned, purposeful workouts each week will give you far better results than seven half-hearted sessions with no plan. Each time you train, you...

Walk into any health shop and you’ll see shelves full of powders, pills, and potions promising big results. But do you  really  need supplements to get fitter, stronger, or healthier? The truth:  no — not if your diet is already balanced.  Supplements are exactly that — a way to  supplement  your nutrition, not replace it. ⚖️ The Pros & Cons of Supplements Pros: Convenient when whole foods aren’t enough Can help fill gaps in your diet Backed by research in some cases (like creatine and vitamin D) Cons: They’re not magic — you still need to eat well and train consistently Can be expensive if you’re taking things you don’t really need Not all supplements are created equal (quality matters!) ✅ The Supplements I Recommend There are just a few that I suggest most people take: Vitamin D3 (4000iu daily):  Especially in the UK where we don’t get much sunlight. Supports bones, immunity, and overall wellbeing. Creatine (5–10g daily):  One of the most re...

We all know sleep is important… but did you know it can be the difference between hitting a PB in the gym or feeling like you’ve been run over by a bus? The truth is:  sleep directly impacts your weight, your energy, and your performance. 🧠 The Science (Made Simple) When you don’t sleep enough, your body produces more of the hunger hormone  ghrelin  and less of the “I’m full” hormone  leptin . That means: 👉 You feel hungrier. 👉 You crave high-calorie foods. 👉 You’re more likely to overeat. On top of that, lack of sleep makes your body less efficient at handling carbs, which can lead to storing more fat over time. 💪 Sleep & Performance Ever tried training after a rubbish night’s sleep? It feels harder because it  is  harder. Poor sleep means: Slower reaction times Lower strength and endurance Reduced motivation Longer recovery times Basically, you won’t get the best out of your workouts — and results will come slower. 🌙 How Much Sleep Do You Really...

Carbs get a bad reputation. For years, diet trends have told us that if you want to lose weight, you should cut them out completely. But here’s the truth:  carbs aren’t the enemy. ❌ The Carb Myth Carbs have been blamed for everything from weight gain to low energy. But the reality is simple:  you don’t gain fat from eating carbs — you gain fat from eating more calories than your body needs. It’s not the bread, rice, or potatoes making you gain weight — it’s the overall balance of your diet. ✅ Why Carbs Matter Carbs are your body’s main source of energy. They: Fuel your workouts (especially high-intensity ones like CrossFit). Help your brain function at its best. Support recovery by replenishing energy stores. Cutting carbs too low often leaves people feeling tired, cranky, and struggling to train effectively. ⚖️ Carbs & Fat Loss If your goal is fat loss, the key is  being in a calorie deficit  — not removing carbs altogether. A diet that’s too restrictive usually...

We hear it all the time:  “I’d love to train, but I just don’t have the time." or "I need to cancel my membership because I'm so busy with work and I just dont have the time" Let’s be real — that’s not a  time problem . It’s a  priority problem . 📊 Do the Maths There are  168 hours in a week . Even if you train 3 times a week, and add in travel either side, you’re looking at around  6 hours total . That still leaves you with  162 hours  for everything else. It’s not that you don’t have time — it’s that you’re not  prioritising your health . 🪥 Make Fitness Non-Negotiable Think of training like brushing your teeth. You don’t wake up and say,  “I don’t have time to brush today.”  You just do it because it’s part of taking care of yourself. Fitness works the same way. It’s not optional — it’s the foundation for living a healthier, stronger, and more energetic life. 🔄 What If You’ve Fallen Off Track? Life happens. We all go through phases ...