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.

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.




In this episode, I talk to Lily.

She started with us in September 2022. Wanting to make a change. Not really knowing how to make the progress that she deserves.

When we started working together, she began her journey by coming along to one of our social’s that was a 10 event workout. Given that this was her first intro I was super impressed with how well she approached it, not doing too much. Having fun, and this told me then I knew she was going to smash it.

Lily is an excellent of a great client to work with. Studious. Hard working. Responsible. She took on board what she had to do, and just executed it.

I see this is a lot of the time that too often excuses are made and we don’t make the progress we want to, because we believe that somehow factors outside of our control are the reason we’re not succeeding. That is simply not the case. For Lily, who has a busy work schedule, to have still made the progress she’s made is outstanding and something we should all aspire to.

In all my clients who really succeed. Ownership is 100% the key to making success of it this, and reaching your goals. Lily has that in spades. I am so proud of her, and so proud of what she’s achieved. Fantastic work Lily, and am really looking forwards to seeing her achieve her next goals!

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.

This is a short update episode on how we in December 2023 are changing the programming, talking about hyrox events, and how to prevent injuries within the gym.

Today’s episode includes myself, Lydia and coach Derren who completed Hyrox as a team.

Let us know if you’re interested in doing Hyrox or joining one of our classes.


This started out as a question between Lydia and myself and if she’d be willing to talk about our experiences over the last 10 years of running a gym.

We thought this conversation would only be 10 minutes, but it actually turned our we had a lot to talk about it.

Let us know what you think.


Welcome to the very first podcast. I’ve wanted to cover a lesson that I’ve learnt along the way of running CrossFit Chichester, and how it’s helped me get through tough times.

I’ve been wanting to do a podcast for a while and this is where it all started!

Thanks for listening,



Sara’s journey with us has been nothing short of incredible. From the moment she walked in, determined to make a change, we knew something special was happening. Back then, she was stressed, unhappy, and craving a shift towards better self-care. It was evident she needed to prioritise her well-being amidst the responsibilities of caring for her special-needs child.

Seeing her transformation unfold has been truly remarkable. She started at 97 kg, and today, she’s shed 18 kg and three dress sizes. What’s even more impressive is how she navigated a busy work life, stress, and the challenges of daily life to achieve these incredible results. Sara taught us a valuable lesson: there’s never a perfect time to start – the right time is now.

Her approach was simple but consistent: exercising three times a week and sticking to a nutrition plan without fussing over perfection. Her dedication is something to admire; she never complained but simply put in the work day after day. Now, she only needs monthly check-ins because she’s mastered the skills needed for her journey.

Sara’s resilience and commitment inspire us daily. Her attitude – just doing what’s necessary to achieve her goals – is admirable. Sara, you’re not just a client, you’re a motivation for all of us. Keep pushing forward, and we’ll be here, cheering you on every step of the way.






Discover the incredible journey of Jack’s transformative weight loss and learn how he achieved such remarkable results. We didn’t just stumble upon success; we strategically focused on three essential pillars that paved the way for his triumph:

1. **Fitness:** Jack’s demanding schedule, which included a full-time job, holidays, and even overcoming an ankle injury, didn’t deter him. He committed to just three workouts a week, showcasing that consistency and dedication are key to achieving fitness goals.

2. **Nutrition:** We tailored Jack’s nutrition plan to maximize effectiveness. By ensuring he consumed adequate protein, limiting fat intake, and strategically incorporating carbs during the day, we optimized his energy levels. Vegetables became a staple in every meal, and we even redefined his snacks to include half a portion of protein, making every bite count towards his success.

3. **Accountability:** Staying on track was a collaborative effort. Jack sent me daily meal updates, and we conducted weekly weigh-ins to closely monitor his progress and make necessary adjustments. This level of accountability played a crucial role in his consistent and successful weight loss journey.

Six months later, Jack has shed an impressive 20kg, and his momentum shows no signs of slowing down. If you’re ready to embark on your own transformation, you can access Jack’s exclusive meal plan along with exciting bonuses, including customized workout plans, insider transformation secrets, and six weeks of our cutting-edge gym programming. Are you ready to unlock your potential and achieve lasting results?

Join us on the path to success!

Just put you details in below:


Discover a game-changing technique! Learn how to voodoo floss your ankle with our step-by-step demo. Alleviate Achilles pain and enhance your squat. Watch now.

Unlock Pain Relief: Step-by-Step Ankle Voodoo Floss Demonstration.

Welcome to CrossFit Chichester! Explore a transformative technique in this video demonstration where I guide you through voodoo flossing for ankle pain relief. Learn the step-by-step process, emphasizing improved blood flow and increased range of motion. Witness immediate effects and discover how this technique enhances my squat. If Achilles pain is slowing you down, this could be a game-changer for you.

If you’re interested to find out how we can help you relieve pain and transform your body message us here, or fill out the contact form below: