Becky is a rock star.

She absolutely smashed the 6 week challenge, through discipline, focus and commitment.

Her process was simple and straightforward. Same meals. Train 3x per week.

Through all of this she managed working full time, and has a 3 year old daughter. It's really inspiring to see results like these in such a short time, while only losing body fat, and not a pound of muscle.

Well done Becky!

James is no stranger to CrossFit. This time though, we added nutrition and accountability to his plan, and the weight steadily came off.

His progress was around 1% of body fat per month. Not quick by some peoples standards, but what is really impressive about James is that he kept it really simple. Sticking to the same meals, and getting the training in 3 x per week (as well as adding lots of walking).

He's a really good example of persistence and continuity from the challenge to then sustaining those results well after the 6 weeks is up.

Mike and I had a good chat about his background and his fitness history. For those of you who don't know Mike, he came to us with already a decent level of fitness. I was blown away by his attitude to working around shoulder restrictions and his willingness to adapt the exercises to suit his level.

An ex-pro rugby player he's no stranger to pushing himself to the limit but what we discovered was the training can be quite monotonous training in the gym, and so CrossFit provided a nice blend of variety that he was looking for.

Enjoy.