Charla Fitness Coaching

✨ I'VE BEEN WORKING ON SOMETHING ✨

I hope you're ready...

I've worked super hard on this as I've been preparing for my upcoming competitions 👀

If you're currently getting ready to compete too then I've got you! 💪

Best part is, it's totally free. 🥳

Keep your eyes peeled ⭐

Mailing list family will be the first to get access

📱 DM me to get on that list 🤓

✨ STOP SABOTAGING YOUR PROGRESS ✨

Are you feeling stuck with where you're at right now, or just not making the progress you feel like you should be making?

Here are THREE ways you might be sabotaging yourself;

💥 Skipping recovery. Your muscles need time to heal in order to grow and adapt to your training. If you're ALWAYS training, when does that happen? 🤔
Do your best to prioritise your sleep. 😴

💥 Neglecting nutrition. Fuel your body with good nutrients - plenty of fruit and veg - and fuel it WELL. If you're training especially hard you need your carbs. None of this cutting out food groups in CrossFit please. Eat big. 💪

💥 Inconsistent training. Consistency is KING. Stick to your program and trust the process. Real, meaningful progress won't happen in two weeks. Give it time to work.

Have you been guilty of any of these? 👇

✨ I WISH I listened when I first started ✨

The chain is only as strong as the weakest link.

Throughout my CrossFit journey, I've ALWAYS struggled with the rig gymnastics.

When I finally stopped trying to knock reps out anyhow for the sake of it,

And started working on-

🤸‍♀️ Strict strength

🤸‍♀️ Technique drills

Not only did it all get much better,

But the mind - body connection helped my weightlifting technique MASSIVELY.

And getting stronger in strict gymnastics helped me to nail bigger numbers on the bar.

There were people that told me these things, but with no one to stay accountable to, it was too easy to let my ego stop me scaling things back so I could actually improve.

So what would I do differently if I were to start again now?

✅ Focus on my technical weak points earlier. It would have helped me progress much faster in my CrossFit journey and stopped me from having to outtrain issues I STILL have from those mistakes.

✅ Ask for advice earlier. You are not on this journey alone. Someone has been where you are. Ask for help 💚

✅ DO THE F**NG STRICT WORK

Remember, every expert was once a beginner.

And we never stop learning ❤️

What do you wish somebody told you when you first started?

Comment below 👇

✨ REFRAMING FAILURE ✨

Hitting failure is a part of the process.

Getting roadblocked by something you can't do yet is a part of the process.

Bad days and setbacks are a part of the process.

In this game, if you're not taking yourself to failure every once in a while you probably aren't working as hard as you could be. 👀

The only way to truly fail is to stop trying.

Change your mental approach to failing.

You've found your ceiling.

Now you can raise it. 🙌

✨ Officially half way through the year 🤯 ✨

Don't panic, but it's true!

I don't know about you, but this year is absolutely FLYING.

With everything there is to do I've barely had time to stop but I'm filled with all the gratitude in the world that I get to do this for a living 🙏

These milestone points get me thinking about the goals I set at the start of the year and how they might be going l, so I thought I'd share.

⚡ Get back to full strength post injury, start putting competitive numbers up and be ready to REALLY compete in 2025.🏋️‍♀️

⚡ Go from "offering some online coaching" to an actual online business and athlete community. 💻

⚡ Travel more, get out of the country at least twice. ✈️

Aaaaand here's how it's going:

✅ Matched or increased the vast majority of my pre-injury PB's. I'm getting stronger every week and I'm on track to hit some numbers I'm not sure I ever thought I'd see!

✅ Become so busy online that I've had to reduce in-person coaching hours. I've got so many exciting plans for creating a community of driven athletes and every month we get further and further down the right path. 🙏

👀 Okay soooo, the travel plans haven't quite gone to plan...

Two out of three ain't bad for only being half way done!

Super proud of everything I've done so far this year, but we ain't done. 🤩

What goals did you make for yourself this year and how are you doing at the half way point? 🥰

If you need any support going into this second half of the year and levelling up your CrossFit game, drop me a message! 💻

I'm here for you! 😍

✨ Does this sound like you? ✨

🔍 Doing class but not focusing on your weaknesses?

🔍 Missing that all important mobility work?

🔍 Neglecting proper recovery and rest days?

If any of these sound familiar

And you're wondering why you're not progressing how you want to

Let me be the one to break things down for you..

I work with Crossfitters to turn their weakest areas into their strongest

I don't use cookie cutter approaches 🍪

Everybody is different and more importantly, every BODY is different.

Most athletes' weak links are different.

What works for one athlete, might not work as well for another.

Which is why the results from generic CrossFit programs vary WILDLY

The definition of insanity is doing the same thing over and over and expecting different results.

If you're currently in a cycle of behaviours that aren't helping you evolve

You might need some 1-1 help to revamp your routine. 🧐

If any of this post resonated with you, drop me a DM and let's chat.

✨ IT'S FINALLY HERE! ✨

By popular demand... Bridge the Gap is now a monthly, full coaching service. 🙌

I'm so excited to share this because the feedback and results from the 8 week format have been incredible.

And now they'll be EVEN BETTER.

My CrossFit community 🫶
If you've ever:

🔴 Struggled with consistent performance

🔴 Faced challenges or plateaus with specific movements

🔴 Found it hard to achieve peak physical conditioning for a competition

Then this supercharged version of my program hits all of these problems so you feel nothing but accomplished, because you'll finally:

💚 Turn your weaknesses into your strengths

💚 Enhance your overall fitness and endurance

💚 Master the complex techniques and movements

And if you've ever thought "nah not for me" about a coaching service before because you LOVE doing class and working out with the community,

Then think again because THIS is the ONE.

You won't just get a training program anymore, you'll get:

🔥 A longer term, periodised plan for your consistent progression, tackling each weak area as it surfaces and changes.

🔥 Weekly check in reviews to make sure we're both on the same page and trending the right way

🔥 Competition support for every one you do

With my expertise, structure and accountability all you need is commitment and you'll seriously change your game.

Interested?

Send me a DM or hit the link in my bio to book a free call 🤙

✨ I'M SO EXCITED ✨

Not just because we're now *fully* into shorts szn and the vitamin D is flowing. ☀️

But because I've been working super hard behind the scenes on levelling up CFC. 🤩

So I'm hella proud right now.

My heart and soul is going into this and it's taking things to a whole new level.

Some would say to 11. 👀

I'm going to release it on MONDAY.

So turn on those notifications, keep your eyes peeled or DM me "KEEN AF" and I'll share it with you first 🥇😉

✨ When someone says it's time to get STRONG ✨

With quarter finals done, a lot of us probably fall into one or more of these categories:

💪 Need to get stronger
🤸‍♀️ Need to improve gymnastics/skills
🚂 Need to get fitter
😭 All of the above

Now, if you're in camps 💪, 🤸‍♀️ or 😭 the thing you should likely start working on right now is getting stronger.

Getting stronger benefits your lifts but also feeds nicely into your gymnastics (as we should be working on that strict stuff first) and providing you've got a good enough engine to support it, will also improve your metcon times.

Of course this principle applies to more competitions than just quarter finals.

If anything the more "local" competitions have even more of a strength bias than the CrossFit season. 🤷‍♀️

"Yeah that's great Meg but what should I actually be doing?"

✅ Perfecting your Oly lift technique with lighter weights
✅ Using big compound lifts/strict gymnastics to develop your strength
✅ Supplementing that strength with some bodybuilding style training

Alongside that:
✅ Cutting down your metcons
✅ Maintaining (or even improving) fitness with monostructural work

There I've given you the keys to a fantastic "off season".

And if you need help putting that into a personalised roadmap, drop me a DM.

Comment below which camp you'd put yourself in. 👇

💪🤸‍♀️🚂😭?

Honestly I think quarter finals week has aged me ✌️

Full recap coming tomorrow.

For now I need some rest and a normal routine back 😂

It's been HELLA fun though. 🥳

How have you guys found QF this year?

Did you do it?

Hate/love the workouts?

Proud of your performances?

Gimme your wins down below! 👇

✨No motivation to train?✨

No problem.

This is a simple way to give yourself that kick.

Ask yourself - what it is you want. 🤷‍♀️

Is it to..

✅ Lift that weight you've been working towards for months
✅ Get that skill that keeps holding you back
✅ Finally leave the scaled division behind

Or is it..

❌ Stay where you are with no desire to improve
❌ Watch others leapfrog you with all their progress
❌ Slowly accept that RX isn't for you to achieve

Motivation is fickle. It will always come and go in all your phases of life.

Commitment is FAR greater.

Make that commitment. Mostly to yourself but also to someone else if it helps.

To have a plan to move forward with.

To prepare to get uncomfortable and suffer a little bit.

So you can watch those ticks start rolling in. 👀

How often do you let motivation get in your way?

Leave it in the comments 👇

✨A cheeky flex to remind you not to give up on yourself✨

Following on from yesterdays post about staying the course.

Stop giving up on yourself. 🛑

Most people are tired, busy and lose motivation when something is hard.

To succeed you gotta be able to push past the excuses.

(disclaimer that this does NOT mean not taking a day off training when you're cooked)

For all the results I share from my athletes.

They're all busy.
Intense jobs.
Running businesses.
Families to tend to.

But they get it done. 💪

The more you put it off the harder it is to start. The more times you quit the harder it is to start AGAIN.

CHOOSE your success. 🏆

Hit like if this resonates and save for the next time you need a boost. 🚀

✨DO WHAT FILLS YOUR CUP✨

Coaching is obviously my job and we all need some sort of balance in our lives.

But I got into this because the health and fitness lifestyle genuinely fills my cup.

Which is why my "downtime" still involves a little bit of challenge.

My favourite thing to do is climb mountains. ⛰

I did a poll on my stories yesterday and you guys seem to agree, literally 100%.

And I think it really drives home the importance of finding a training method that gives you all the usual benefits but also fills your cup. 🥤

Lights a fire in your belly to be better inside AND outside of the gym.

Isn't just there too keep you in shape.

But even helps find your tribe. 👪

That's why the crossfit community is so special 😍

And why it's so easy to want to be busy when this thing we do has the power to change lives. 🔥

Like this post if you found your tribe in Crossfit, maybe even shout them out in the comments ♥

New to it and not sure where to start? DM me for a gentle push. 🤗

✨Progressive overload✨

If you're hitting regular plateaus in training but aren't sure why, this could be a key concept you're missing. It's not just reserved for the muscle building/strength gaining camps.

Crossfit is constantly varied by nature and, but that doesn't mean training should be random.

Here are a few ways it can be applied to us that isn't just "adding more weight":

1️⃣ Technique. Getting this right and ensuring you're maintaining your standards makes each rep more effective where training is concerned and more efficient where speed is concerned.

2️⃣ More reps. Endurance is the cornerstone of this sport and that applies to muscular endurance as much as cardio endurance.

3⃣ Time under tension. Don't underestimate the value of tempo work or isometrics for building that endurance (see above).

4⃣ Less rest. Whether it's cutting actual rest periods shorter or having less breaks when completing a certain rep scheme, less rest = more intensity in training and faster times in competition.

This isn't just advice.

It's the key to REAL results, and not having to rely on "catching it on a good day" to be hitting consistent PRs. 🏋️‍♀️

So why postpone your progress any longer?

Drop your questions about this in the comments below and I'll provide the answers! 👇

✨Choccy szn✨

I hope you all had a fabulous Easter! 🐰🐣

Whether you demolished 3 Easter eggs over the weekend or you're more of a "break bits off at a time" kinda person (I've met them, they exist)..

Remember that one day, or one weekend of indulgence won't change the progress you will continue to make. 🍫

So you shouldn't feel guilty about it.

Life is all about balance. ⚖

And being able to calmly enjoy your chocolate eggs is a part of that and a very healthy approach. 😋

You won't find any food judgement here. 🫶

If anything you might be lifting a little heavier for a couple of days. 😉

Let me know your best choccy gift this year 👇

I'll go first, it was the Lindt Salted Caramel for me 😍🤤

✨We all need more accountability than we realise✨

Adult life demands a lot, and responsibilities keep us accountable for a lot of that demand.

If we drop the ball at work we lose our job and can't pay our rent/bills. 🥴

These responsibilities come in all shapes and sizes; kids, pets, partners etc, responsibilities to them keep us accountable in life.

The REALLY tough one is keeping our own responsibility to fill our own cup. 🥤

It's healthy to have goals, aspirations, hobbies, things you do for YOU.

What's that got to do with Crossfit? 🤔

Well, I see it all the time. People set goals, targets, aspire to compete.

But can't keep themselves accountable to work on what they need to work on.

Being uncomfortable sucks. Feeling like you're never going to get something sucks. Giving time to something you suck at SUCKS.

But it's what sets the people that achieve their goals apart from the people that don't.

This is why accountability is important. To stop procrastinating and cherry picking these things.

To commit to the process over the short term gratification of always doing what you're already excelling at.

Whether that's someone making sure you're not dropping your rowing pace in a qualifier like the photo.
✨Shoutout for watching me die.✨

Or someone like me making sure you're sticking to your process for your long term goals. 🕵️

Want to have those weaknesses ironed out ready for your next competition?

Easter early bird for my PEAK SZN program is still open. 👀

Drop me a message and I'll tell you all about it. ✉

✨ Turning Good Friday into GREAT Friday✨

I was going to launch this on Monday, but it's Good Friday, spring is technically (but unfortunately not physically ☔) here and I'm feeling the vibes. 💃🏻

5⃣ SPOTS ARE OPEN for my next group program.

PEAK SZN. 🏋️‍♀️

The summer brings lots of competitions, some local, some a bit bigger.

It's not too late to knuckle down in your training and have your best summer season yet.

Or maybe you got caught out with a few things in the open and you want a nice jump-start to your training for next year. 👀

Nothing is more motivational than making gains, right?

And nothing is more valuable than a coach to keep you accountable through the process.

So if you want to

🏆 Add kilos to your common competition lifts

🏆 Increase your gymnastic capacity and endurance for faster times

🏆 A program that still allows you time to train with your crew

More info on the program and what to expect will be dropping in the coming days.

Or.

Register your interest with me by sending me this post in a DM. 📱

Or hit the link in my bio and fill out the form.

And I'll tell you all about it myself.

And if you do this before midnight 1st April the early bird rates are YOURS. 🐦

The first intake starts 8th APRIL ⌚

LIGHTWEIGHT BABYY

If you know...👀

As hilarious as it is (as are my epic facials in this picture), it's actually a pretty decent reminder of the importance of positive self-talk and self-belief.

Visualisation can be a very powerful tool for success. 🙏

Approach a lift or a skill with the mindset that this WILL be a good day for it and you WILL hit it, and you drastically increase your chances. 🎉

Imagine yourself failing... You probably will.

Next time you're pushing your limits in the gym, remember to scream LIGHTWEIGHT BABY - you got this. 💪

If you want to feel that extra level of confidence and someone else believing in you then I'm here for you!

What's the best piece of motivation that gets you through your gym sessions? 👇

✨It's all about teamwork✨

One of the most underrated parts of online coaching is communication.

It's a lot like being on a team.

Without communication, the team is on different paths and it all falls apart. 🤕

I encourage my athletes to send me videos and be as detailed as they can when inputting their training results.

It helps me to make my feedback as constructive as possible.

The more I have to reply to, the more information they get back and so on and so on..

Creating this rocket of a positive feedback loop. 🚀

Why is this important?

If they've missed something or something seems off, we can get on top of it right away and prevent it turning into a real barrier to success.

It also allows us to make sure progress is genuinely being made and for me to make updates to support the continued progress. ✅

Without these things in place results can really slow down.

You're just ticking over.

Time passes by and you don't know why you're not where you'd like to be. ⌛

If this sounds familiar, you've got two options.

1⃣ Carry on ticking over without significant results.

2️⃣ DM me, tell me where you want to go, and let's floor it together.

✨Do leaderboards make you sad?✨

(I couldn't take myself seriously if I tried)

Apparently it's the international day of happiness today. 😊

Which coincides with lots of people sharing their open results. 📊

In an age where we're all glued to our phones and social media, all this could be making some people feel a little less happy about their results. 📱

I mean, I could easily let this result make me feel bad. It's far from my best placing.

And in this sport we're always hearing that we MUST be getting better at all times right? 👀

No matter what phase of life you might be in. 🙄

Thing is, I am better.

Mostly at things that didn't come up this year. 😂

But my double unders are smoother, I didn't choke on the chest to bars and even though I didn't get a bmu in 24.3, I HAVE now done them before. Which can't be said about previous years.

And I'm still proud I made quarters.💃🏻

I asked you guys on my stories the other day to share your wins from the open and you guys DELIVERED.

There was so much to celebrate. 🎉

Don't let the leaderboard dampen that.

And remember that the open is three ever-changing workouts (we didn't even get a repeat this year) performed against an ever-changing pool of people. 💯

So keep the focus on YOU and what you achieved, rather than what anyone else did or where you placed. 💪

And take your lessons into your training in the coming months.

What are you most proud of this open? 🙂

Hit me with the positivity in the comments 👇

✨IT'S WORLD CLIENT'S DAY✨

And what better day to celebrate these guys who made it through to quarter finals pending official invites from Crossfit. 🎉

It's a blessing to be surrounded by highly motivated people every day. There's a richness to working with people who are keen to better themselves consistently.

They pick me up when my motivation is low. 🙌

Marc - "I had two really big wins, first was the skipping and second was 24.3. Thinking back to six weeks ago when I did a BMU workout and died and couldn't get over the bar, the difference is scary and I'm really proud of myself for that. It reflects the work we've been putting in in the background."

Andy - Open wins - "Linking chest to bar - I split them 4/3 in 24.3 but felt like I had more. Upper body strength 💪. 89th percentile worldwide and 91st UK!"

Alex has only been with the team a few weeks but still deserves the shout out. She did an outstanding job on 24.3 when her confidence in her gymnastics isn't particularly high and we're ready to knuckle down on those muscle ups. ("I need to stop pretending they don't exist")

As proud as I am of these guys for what they've achieved, I want to take a moment to shout out ALL my clients and celebrate them. I am grateful for every single one of you. 🙏

Once you have a structured plan that works and fits into your schedule AND you stick to it..

There is absolutely no limit to your potential. 🚀

Psst. Wanna join the team and reach your full potential? DM me, there's no time like the present. 🤩

✨My progress this year✨

Two and a half months into the year, allow me to share my success and progress so far..

Unfortunately I haven't done anything special. I've hit very few PRs, haven't unlocked any new skills and my fitness has kind of just stayed where it is.

Could I have achieved these things since the start of the year? Yes.

Why haven't I?

Because like a lot of you I put pretty much everything first except myself. 👀

My clients and my business have been my priority over my own competitive goals this year. 🖥

Thankfully fitting in some sort of training is habitual to me so my fitness hasn't slipped as much as it easily could have. 🏋️‍♀️

The open this year hasn't been the most fun on a personal front. It's one thing to know my level has dropped a little but it's another to see it play out on a worldwide leaderboard.

It has however been the MOST fun supporting clients through each week and watching them exceed their own expectations.

Moving forward I'm excited to get back to some structure post-open. 💪

And if you're reading this and aren't happy with your progress this year so far then..

Comment or DM me with HIGH LEVEL and I'll tell you how to get to your next level ✉

✨What it takes as an online coach✨
(and what you can expect)

It's not just training programs.

Some people think that online coaching is just giving you a wod on a napkin and off you go.

There's so much more to it. It's detailed, specific and elaborate.

I write programs specifically designed for each client to shore up their weaknesses and progress as an athlete. 🏆

Changes to the program are made based on their results as their strengths and weaknesses evolve. 🏋️‍♀️🤸‍♀️

I check progress weekly and respond with voicenotes (podcasts 👀) to develop, motivate and push them to further success.

I'm also on hand to respond to questions. 🙋‍♀️

Understanding crossfit is key to succeeding in it and I make sure my athletes understand the reasoning behind what we do. 🤓

Alongside all the marketing, collecting resources and creating content, there's a lot going on over here 😂

Online coaching requires so much more and can be more effective because it is all encompassing for your progression plan and lifestyle.

If that isn't worth a conversation to see how it would work for you that's fine ☺

But if you're curious I have spaces open.

DM me "interested" to find out more. 📱

✨Why don't you put yourself first?✨

We get caught up in the day to day of life so easily. Leaving ourselves last and only having any remaining energy to doomscroll or crash in front of the TV in an attempt to claw back some time for yourself, ultimately impacting that all important sleep. 🛏

Imagine putting yourself first, serving yourself to be in a stronger position to keep moving forward and support and inspire those around you. 🙏

Fitness is often overlooked in its benefits on everyday life. It boosts your energy, clears your mind and is essential for health and longevity in life.

In Crossfit we forget about this a lot because we get wrapped up in the competitive. 🥇

Overtraining ourselves into exhaustion when the vast majority of us have full time jobs and/or children that require a lot of our time too.

Focus, productivity and discipline are all important things if we want to be making progress in life and in the gym. 🏋️‍♀️

But you can't keep expecting golden eggs if you don't take care of the goose. 🥚

What if I told you that sometimes less is more?

And putting yourself before your training can sometimes add rocket fuel to your progress?

DM me what's holding YOU back and let's chat about it.

Today I wanted to share a bit about my own journey ☺✨

To point out that appearances may not be what they seem and that even those, like coaches, who preach the best of practices, haven't always had things down to a tee.

On the left, I hammered my body because I wanted to be/stay small and because I thought the VOLUME of training I could do was the only way to improve. 🫠

I felt like I had to EARN rest days.

On the right I train considerably less, rest days are just a part of my routine whether I think I "deserve" it or not. I fuel my body for performance and I train with intention and intensity, rather than putting as much junk volume into my week as possible. 🙏

So next time you look at a coach/PT/influencers Instagram and wonder how they have it all figured out. 👀

Remember they probably went through the same learning process.

With lots of trial and error. ✅❌

Figuring out how to embrace the small daily habits outside of hard training that lead to consistent progression. 😴

If this is something you're struggling with, why don't you join my 5 day challenge and give yourself the cheat codes to improvement!

I've just extended the deadline to 7pm. 👀

Hit the link in my bio/stories to get signed up!

✨THE DEETS YOU'VE BEEN WAITING FOR✨

Hands up if your ears pricked up at the sound of some free stuff yesterday 🖐️

So here are the details 😍

ICYMI

Hey, I'm Meg 💃🏻

I love Crossfit, and coaching Crossfit, but it sucks to watch potentially GREAT athletes miss some of the key things that should be in their weekly routine for longevity of those all important training gains. 🏋️‍♀️

So I created my 5 Day Constantly Functional Challenge.

To give people some fun challenges with a real purpose behind each one.

And overall help unlock the 🗝 to massive progress in Crossfit.

And as a treat for completing these challenges, each one gets an entry to a prize draw to win some epic stuff!

1. A tee from 👕
2. A box of tape 🏋️‍♀️
3. And finally, a FREE spot on my next group program, PEAK SZN.

Wanna get involved?

The sign up link is in my bio 👀📱

✨Can you learn how to be CONSTANTLY FUNCTIONAL in just 5 days?✨

I know times are tough at the moment, so I want to help as many of you as possible learn how to balance your high and low intensity training in a way that REALLY develops you as an athlete.

Starting next Monday I'm launching a FREE 5 Day Challenge to help you..

It's so easy to think you'll wait for the next competition to be done or when you have time or for the New Year (for that new athlete vibe) but I want to prove that you can start now and that thing you've been waiting on is this - FOR FREE - and your next competition self will be so grateful you did. 🏋️‍♀️

If you're someone who

😴 Constantly ping pongs between motivated and burned out, meaning real progress is slow or non-existent.

⚖ Wants to know where that balance is of recovering but still moving forward.

🗒 Would love a trial run of what it's like to work with me.

Then this challenge is for you!

Over the course of 5 days we will work through each of the key elements of a balanced week of training, and I'll be holding you accountable to each one! 🗝

Wanna get involved?

As I want to ensure the challenge is as valuable as possible to those who join, I'll be limiting spaces.

So if you're interested, comment down below or DM me FREE and I'll put you on the priority list. ✅

But be quick as spaces officially open tomorrow! ⌚