19/02/2026
Some days motivation is 🔥
Some days it’s just showing up… and both count.
At CFRM we don’t chase perfection -we build consistency, confidence, and a community that has your back whether you’re hitting PBs or just getting through the warm-up.
Every session is a chance to:
✅ Get a little stronger
✅ Move a little better
✅ Leave feeling better than you walked in
If you’ve been waiting for a “perfect time” to start… this is it.
Drop a 💪 in the comments if you’re training this week and let’s get after it together.
16/02/2026
Big weekend energy 🔥
Massive shoutout to our crew who stepped onto the floor and absolutely delivered.
PBs smashed. Podiums earned. But more than anything — the way you showed up for each other is what made us proud.
Effort, support, and proper team spirit… that’s the River Mersey way 💪
If you’ve been watching from the sidelines and thinking about starting, this is your sign -come see what a real community feels like.
14/01/2026
Simple tips for beginners🚀
We get asked a lot by people attending their first session what should I eat before I come 🍎🍓
We keep the advice simple …
Before a session 🚀
Prioritise Carbs for Energy
Carbs = fuel.
They help you train harder, move better, and maintain intensity.
Think oats, fruit, cereals, bagel with jam, wraps-easy to digest wins.
Timing Matters (But Don’t Stress)
• 2-3 hours before: normal balanced meal
• 30-60 mins before: lighter snack
The closer you are to training, the simpler the food should be.
After a session 🔥
Protein Is Non-Negotiable
Training breaks muscle, protein rebuilds it.
Aim for 20-40g depending on body size.
Chicken, fish, eggs, yoghurt, tofu, protein shakes simple and easy.
Eat Within a Reasonable Window
You don’t need to sprint to the fridge, but don’t forget either.
Aim to eat within 1-2 hours post-session for best results.
This is how we coach –simple, practical, and built for real people 🏋🏼
