Becky is a rock star.

She absolutely smashed the 6 week challenge, through discipline, focus and commitment.

Her process was simple and straightforward. Same meals. Train 3x per week.

Through all of this she managed working full time, and has a 3 year old daughter. It's really inspiring to see results like these in such a short time, while only losing body fat, and not a pound of muscle.

Well done Becky!

Mike and I had a good chat about his background and his fitness history. For those of you who don't know Mike, he came to us with already a decent level of fitness. I was blown away by his attitude to working around shoulder restrictions and his willingness to adapt the exercises to suit his level.

An ex-pro rugby player he's no stranger to pushing himself to the limit but what we discovered was the training can be quite monotonous training in the gym, and so CrossFit provided a nice blend of variety that he was looking for.

Enjoy.

James is no stranger to CrossFit. This time though, we added nutrition and accountability to his plan, and the weight steadily came off.

His progress was around 1% of body fat per month. Not quick by some peoples standards, but what is really impressive about James is that he kept it really simple. Sticking to the same meals, and getting the training in 3 x per week (as well as adding lots of walking).

He's a really good example of persistence and continuity from the challenge to then sustaining those results well after the 6 weeks is up.

Todays episode is about how having a friend, and cultivating that relationship can literally make all the difference in your health goals.

Rebecca and Kate have been friends since nursery, and they both started the six week challenge within a week of each other. They've done many different sports together. Have always remained active but needed the structure of a program to help them take their fitness goals further.

In this episode we cover everything from how what kinds of sports they did growing up (everything from horse riding to forming a skateboarding club!) to what has the biggest impact been for them having started their CrossFit journey.

Today's Episode is with Ed. We cover his experience of the six week challenge

Mat's the kind of guy who brings the good vibes to the gym every day. He's been crushing it on his health journey this year, even with a newborn at home! Went from 'not bad' to 'wow, ripped!' Plus, he totally aced his first Hyrox competition – talk about impressive!

I'm seriously stoked about Mat's progress, and hanging out with him is always a blast. Oh, and get this – he started a football squad for refugees in Chichester! Every week, they come together and kick it on the field. It's awesome seeing him making a real difference in the community.

Enjoy.

Lily began her journey not knowing what to do. She knew she wanted to lose weight, whereas after 11 weeks her goal changed to doing a pull-up and unassisted push-ups.

The key things she has done so well at is her execution of the plan has been spot on, No excuses. Just doing what's necessary to get the job done.

Really solid work Lily. I am so proud of you.

I'm not going to lie, this was emotional. I was in two minds about whether to publish this, but I feel that these two people's story needs to be told.

They are refugees, from Iran, and have an amazing story to tell. We didn't get into too many details because I felt actually some of their experiences are probably too raw to talk about.

Long story short, they escaped Iran because of the activism that they were doing. What I find astounding as that they are two educated people. Who were successful in their own right having to leave a country they were both contributing to.

Needless to say it was a fascinating conversation, one which I have more questions and hopefully will get a chance to speak with them again.

I am just so proud of her.

Today's episode we cover all things to do with recent events in the gym. We've had two teams go to Hyrox (One team of 4, and one pair) and what training was like for it, and how best to prepare for it, if you're thinking about doing it.

We also cover changes to the programming and why, and how to help prevent injuries but also how to train around injuries and how we can modify them even if you're injured.