Archive for Health

How to Fix Your Diet

A simple way to organize your food planning

by Chris Longley

There doesn’t seem to be any way around it – if you want to make big changes to your body, you need to eat the right way.

Whenever I talk to people they usually say “oh, yeah, I eat pretty well” and yet their performance or physique clearly reflect differently.


A few days worth of "good" food - bought after PLANNING AHEAD.

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7 Steps That Will Improve Your CrossFit and Training In General

by Chris Longley

Trust me, I get it. You want to be bigger, faster, stronger, BETTER than you were yesterday.

Whatever your opinion of CrossFit (and if you haven’t actually tried it, your opinion is invalid), you’re going to be looking for an edge in training.  All the points below are equally relevant whether you’re into powerlifting, bodybuilding or Olympic Weightlifting. In fact, if you go to a gym or play a sport, these tips will help.

I’ve worked out with weights since I was 12 years old in the mid-90s, but I first found proper strength and conditioning training and CrossFit in 2003, so I’ve had plenty of time to try out most of the things out there that promise improvement.  The problem is….

Most of them DO NOT WORK!

I know, I’m as shocked and disappointed as you are, but over the years I’ve learned that the basics are what matter and until you’ve got those covered you don’t need anything else.  That’s because the basics simply have the biggest impact.  Sorting basics like your nutrition and mobility will yield a massive improvement, whereas adding something like buying the latest training shoe technology may only yield a 1-2% improvement over a long time period if you’re lucky.  That small improvement may be important if you’re at the top of your game, but if the basics aren’t there first you won’t even notice the difference from wearing the “magic” shoes.  Get the idea?

So without further ado, here’s 7 things (in no particular order) that have improved my performance, recovery, health and life in fitness over the last 10 years.

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Sleep, Daylight, Fitness and Health

Plymouth Daylight Hours
Plymouth Daylight Hours

Sleep is your friend.

And it’s a friend I’m willing to bet you don’t see enough of.

Lights Out: Sleep, Sugar and Survival is one of the most influential books in my nutritional and lifestyle philosophy.  The gist is that we are designed to live in sync with nature and her seasonal shifts. Read more

Recovery Basics – Get It Done!


So you spend an hour of most of your days at the gym.

You sweat, groan and summon herculean efforts on a regular basis in the pursuit of getting strong, fit and healthy.

What about the other 23 hours?

The Other 23 Hours?

Whether you like it or not, your success in the gym is dependant on what you do outside of it.  It’s annoying but true. Read more