The festive period can pull you in every direction — gatherings, expectations, last-minute plans, emotional load, family dynamics, all layered on top of your normal life. It’s a lot, even when it’s good. But here’s the truth: You’re allowed to choose what you have the capacity for. You’re allowed to say no without guilt. You’re allowed to prioritise rest, routine, and the people who genuinely feel like home. The season isn’t about doing everything . It’s about choosing the th

Hang with Scott and I  as we talk through more movements from our 12 Days of Christmas WOD , focusing on power cleans, snatches, and box jumps  — with plenty of coaching cues (and a Santa hat making things extra spicy 😅). We dive into: 🏋️ Power Cleans  — it’s all in the setup. Chest up, use the legs, push the ground away and catch strong. No muscling the bar. 🏋️ Snatches  — legs first, arms last. Big extension, elbows to the ceiling, and let the bar float. 📦 Box Jumps  —

Have a listen to Scott and I  as we run through the movements and share some coaching tips to help you get the most out of this festive classic. This workout is performed exactly like the song  — it builds, it gets spicy, and it’s meant to be fun. 🎶 The Movements: 1️⃣ 1 min Plank 2️⃣ Thrusters 3️⃣ Push-ups 4️⃣ Power Cleans 5️⃣ Power Snatches 6️⃣ Pull-ups 7️⃣ Back Squats 8️⃣ Box Jumps 9️⃣ Toes-to-Bar 🔟 Front Squats 1️⃣1️⃣ Cal Row 1️⃣2️⃣ Overhead Lunges Weights: RX+ 80/60 RX

The end of the year can feel chaotic — events, family, work deadlines, social pressure, endless to-dos. It’s easy to get swept up in the busyness and miss the parts that actually matter. The moments of connection. The conversations that soften your shoulders. The tiny pockets of calm you didn’t expect. The people who make you feel like yourself. This season isn’t asking you to be perfect or to keep up with everything — it’s asking you to notice  the things that bring you back

On your wall walks, the most important thing is that your chest starts and finishes on the floor  — every rep. You’ll begin with your chest down, then think bum to ceiling  as you pull your legs up the wall and start walking your hands in. O nce you’re up, focus on squeezing your glutes and pulling your rib cage to your belly button  — we want strong core engagement at the top. As you walk back out, your hands and chest  must hit the floor before  your feet do. Scaling option

Real life is messy. Plans fall apart, work gets chaotic, people drain you, sleep disappears, and some days you look around and think, “What on earth is going on?” And yet — you still do things. You still get through. You still make something of the day, even if it’s not what you planned. That’s the part we forget to give ourselves credit for. It’s not the perfect days that define us — it’s the wildly ordinary ones where we’re stretched thin, pulled in ten directions, and sti

Bad days don’t need fixing. They just need one moment that shifts the tone. A workout that clears your head. A laugh with someone in class. A small win you didn’t expect. A reminder that you’re stronger than you felt when you woke up. We put so much pressure on having “good days,” but the truth is, most days are a mix of everything — stress, joy, effort, overwhelm, connection. What matters isn’t perfect days… it’s the moments inside them that change how you feel. The gym ofte

In today’s strength cycle we’re focusing on the clean pull , but here’s the key: It’s not  a pull. Think of it as a full-body extension . Feel your whole foot on the ground — heels, mid-foot, toes.Stay patient in the first half of the lift, keep the bar close, and then push the ground away  with your legs. That powerful leg drive is what makes the bar float.Not the arms.Not a shrug.Just pure, controlled extension. Be patient. Use the legs. Finish tall. Build a stronger clean.

Life gets busy. We rush through jobs, routines, parenting, errands… and sometimes we do the same in the gym. Move, finish, leave — without really being there.   But the moments that change us don’t happen on autopilot. They happen when we’re actually present. When you feel your breath. When you notice your strength. When you listen to what your body needs. When you connect with the people around you. Being present doesn’t mean being perfect — it means actually showing up to t

We all go through seasons where things feel heavier than usual. Work gets overwhelming, family life is full, energy dips, and it feels like everything hits at once. It’s easy to go quiet, to pull back, to think you need to handle it all on your own. But here’s the truth: you don’t have to. We’re not meant to go through life alone, and asking “are you okay?”—or answering it honestly—is one of the strongest things we can do. The gym isn’t just a place to train; it’s a space to

Your body carries you through every part of life—the school drop-offs, the workdays, the heavy lifts, the deep laughs, the quiet moments when you finally stop and breathe. It’s the home you live in every day. Loving your body isn’t about ignoring goals or never wanting to improve. It’s about gratitude and respect—fueling it well, moving it often, resting it when it needs it, and celebrating the strength that’s already there. Your body is the reason you get to do all the thing

We’ve got a 20-minute EMOM (Every Minute On the Minute) made up of max reps  each minute. Here’s how it works: Minute 1  – Max Burpee Box Jump Overs Minute 2  – Max Bench Press  (Dumbbells) Minute 3  – Max Double UndersMinute 4  – Rest ⏱ Repeat for 5 rounds total Let’s break down each movement: 🧱 Burpee Box Jump Overs Chest must touch the floor  on every burpee — step or jump up from the ground Focus on pushing the ground away  with a straight back (no worming!) Use your arm

It’s easy to attach happiness to the finish line—when the weight is lighter, when the goal is achieved, when life finally feels “sorted.” But happiness doesn’t have to wait. You can find it in the process—in the people beside you, the effort you put in, and the pride that comes from simply showing up. Working towards your goals doesn’t mean you have to live in constant grind mode. You can push for more and still smile. You can have discipline and still laugh through the worko

Thrusters: Love to Hate Them, Here’s How to Do Them Better It’s one of those movements we all love to hate — and for good reason. The...

We’ve got a spicy little couplet for you: Thrusters and Ring Dips The rep scheme: 21 – 18 – 15 – 12 – 9 – 6 Thrusters  (from the floor) Ring Dips Let’s break it down: 💪 Thrusters Your bar starts on the floor — so you can either power clean or squat clean it into position. Once you’ve got it up, it’s all about: Full-depth front squat  — chest up, hips below parallel As you stand, drive up through the legs Transition smoothly into the press overhead (Remember: this is essentia

This movement is all about power and precision  — using your legs to drive the bar overhead with speed, not just strength. Here’s what we’re focusing on: 🔑 Core Positioning Think: rib cage to belly button . Tuck your pelvis slightly under your ribs to create a strong, stacked position. This sets the foundation for a powerful press. 🧱 Front Rack Setup Elbows up nice and high in the front rack. We want your chest and hips open  in the dip — no collapsing forward. Dropping you

I believe that no matter what situation in life you find yourself in, there is room for you to take control of little things, which ultimately adds up to big things. Life can feel overwhelming when we focus on everything at once—work, family, training, energy, the constant noise. But the truth is, control doesn’t come from managing everything ; it comes from choosing one thing you can  influence, and doing it well. Drink your water. Get some sunlight. Move your body. Tidy the

We all wait for the perfect window—when work slows down, when the kids are settled, when life feels a bit less full. But that moment rarely comes. Life doesn’t hand you extra time; it asks you to decide what’s worth making space for. Training. Family. Health. Connection. None of them need endless hours—they just need intention. A walk, a lift, a meal eaten without rushing, a laugh that resets your day. That’s what balance really looks like. You don’t need more time. You just

And how recovery and breathwork reset more than your body. Most of us walk into the gym because we want to feel better — stronger,...

This is what taking care of yourself really looks like: Monday: 100% Tuesday: 80% Wednesday: 5% Thursday: 20% Friday: 100% Saturday: 10%...