nutrition
Here is what lunch looks like for most of the people we train. A sandwich from Pret grabbed between meetings. A meal deal eaten at a desk while answering emails. Or nothing at all — a skipped midday meal replaced by a second coffee and a biscuit from the kitchen, followed
Training
There is a persistent myth that resistance training is dangerous for children — that it stunts growth, damages developing joints, and should be left until they are sixteen at the earliest. It is repeated by well-meaning so called experts, passed between parents on the school run, and treated as settled
Training
There is no hiding in a deadlift. The bar is on the floor. You either pick it up or you don't. There is no momentum to borrow, no machine to guide the path, no partner to assist the last few inches. It is you, the bar, and the
Sleep
It is still light at nine o'clock. The kids are pushing bedtime by forty minutes because the sun is still up. You stayed up later than you meant to because it didn't feel like night. And then the alarm went off at five-thirty and you
It’s the final day of May. Your 5-year journey to success is made of twelve months exactly like this one. Today is for the Sunday strategy of the mid-year mark. We are moving into a new season, and your habits must adapt to the change. The summer
If you’ve been training at CrossFit Chiltern for any length of time, you’ve likely experienced the frustration of your hands giving out before your legs do. You’re halfway through a tough set of deadlifts or a long carry across the floor, and despite having the power in
Friday at 5:00 PM is a biological tipping point for most of our community. You are carrying the accumulated cortisol of a high-pressure professional week. You have two choices: you can stew in that stress all weekend, or you can flush it through your system in the box.
Your absolute strength—how much weight you can move on a bar—is important. But your relative strength—how well you can move your own body weight through space—is the true metric of an athlete. In our box, the strict pull-up is the gold standard for capability. Pulling
Snacking is rarely a character flaw or a lack of willpower. It is almost always a reaction to an unstable blood sugar environment. If your lunch is low in protein and high in processed carbs, you are essentially inviting the 9:00 PM cupboard raid. Protein is the most satiating
The weekend wind-down often spills over into the week, creating a recovery debt. I want to be honest about the biological cost: alcohol is a thief of sleep quality. It is a sedative that might help you fall unconscious, but it prevents you from entering the deep REM stages
The worst advice you can give someone as they get older is to 'take it easy.' Avoiding load and intensity is the fastest way to fall into the frailty trap. Your body is efficient; if you stop demanding work from your bones and your muscles, it will stop
Willpower is a finite battery. If you arrive at Monday morning without a plan for your week, you will spend the next five days in reactive mode. You will let the world dictate your energy, your schedule, and your nutrition. Sunday is the day for strategy. I want you to