GFC Athlete

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GFC Athlete Online fitness coaches based in the Portsmouth Area! 💪🏼🏋🏼‍♀️
Co-owner of Central Staffs CrossFit
British Weightlifting L3
CrossFit L2
Nutrition L4

08/10/2026

Before anyone gets triggered, let’s clear something up.

Burnout is real. I’m not questioning that and I’m certainly not suggesting people should just push through it.

What I’m questioning is why we’re blaming CrossFit itself.

CrossFit is a training methodology, not a prescription to train at maximum intensity every day, ignore recovery or follow programming that doesn’t suit your ability.

The problem isn’t necessarily what you’re doing. It’s how you’re doing it.

Good programming should challenge you, develop you and make you better, not just leave you exhausted.

And if your training is constantly leaving you feeling beaten up, something needs to change.

If you’re putting in the work but not seeing the progress, maybe it’s time to question the programming, not your effort.

You don’t need another programme that just makes you tired. You need one that actually makes you better.

That’s what we focus on with GFC Athlete. Building stronger, fitter, more capable athletes through structured programming that develops your strength, improves your movement efficiency and balances training with recovery.

If your current programming isn’t delivering that, maybe it’s time to try something different.

7 days free. Link in bio.

The race she trained for disappeared overnight.11 weeks of work preparing for her first 70.3… then horrendous weather me...
07/10/2026

The race she trained for disappeared overnight.

11 weeks of work preparing for her first 70.3… then horrendous weather meant the swim was cancelled and the format completely changed.

And this wasn’t just any race. This was the Superfeet Sandman Legend 70.3 and if you know the route, you know how horrendous it is before you even throw the weather into the mix.

Instead of the race we’d prepared for, Katie got:

5km run
90km bike
21.1km run

Add in gale force winds, sideways rain and absolutely horrendous conditions.

But this is where all the work paid off. We hadn’t just trained Katie to complete a distance. We’d spent 11 weeks making her fitter and faster!

And she absolutely smashed it.

6:46 FINISH

3RD IN HER CATEGORY 🥉
10TH OVERALL

First attempt at this kind of distance. A completely changed race format. Horrendous weather. One of the toughest routes around.

Incredible determination and work ethic throughout!

GFC Bespoke Programming

For 25 years in the Army, taking time off was easy. When I was on leave, I was on leave. Zero guilt.Owning a business hi...
06/10/2026

For 25 years in the Army, taking time off was easy. When I was on leave, I was on leave. Zero guilt.

Owning a business hits different.

We had an amazing 7 days away. Completely switched off, spent some proper time together and for once, did absolutely nothing with GFC.

Did we feel guilty about it? Yep 😂

But we came back rested, full of ideas and genuinely excited to get going again.

Turns out I probably needed the break more than I thought.

Anyway… normal service has resumed. Sorry about that 😂

05/10/2026

Triggered?……..

Hear me out, the stronger you are, the lighter every station becomes relative to your capacity.

Sleds take less out of you. Lunges become more manageable. Wall balls don’t destroy your legs and you’re able to get back to running without every station taking a massive chunk out of you.

But strength training isn’t just about making the stations easier.
It helps build stronger muscles, tendons and joints, addresses the imbalances that can build up from high volumes of running and repetitive HYROX movements, and makes your body more resilient to the demands of training and racing.

You don’t need to train like a powerlifter or chase a massive 1RM at the expense of your engine.

But if strength is your limiting factor, doing more compromised running and HYROX simulations isn’t the answer.

You need to get stronger. Build the strength. Keep the engine. Then learn to put the two together.

And if you’re struggling to balance it all, we’ve got you.

The HYROX Track on GFC Athlete is built to attack your weaknesses, strength, running, muscular endurance, compromised running and everything in between.

Stop avoiding what you’re bad at. Fix it.

GFC Athlete Link in bio.

I was the person who hid from the camera.Who covered up on holiday, hated seeing photos of myself and spent far too much...
03/10/2026

I was the person who hid from the camera.

Who covered up on holiday, hated seeing photos of myself and spent far too much time worrying about how I looked.

And if that’s you right now, I understand.

When you don’t feel good in your own skin, someone telling you to “just wear the bikini” doesn’t suddenly make you feel any better.

Of course you should wear it. But I also understand wanting to actually feel good when you do.

That’s what changed for me.

I didn’t completely overhaul my life. I just started making better choices more often. Moving more, training, eating better and taking care of myself.

Nothing massive. Just things I could actually keep doing and over time, those choices added up.

I lost weight, got fitter, my body changed and so did the way I felt about myself.

Now I wear the bikini without giving it a second thought.
That’s the freedom I want other women to feel.

And that’s exactly what we do on the GFC Transformation Programme.

We bring your nutrition, training and lifestyle together and make small changes that actually fit your life and move you towards where you want to be.

No massive overhaul. No trying to change everything overnight.

Just a plan you can stick to, support when you need it and small wins that keep adding up.

You don’t need to change everything.

You just need to start.

Kelly’s progress so far has been incredible, but the part worth celebrating most is how she’s achieved it.After struggli...
26/09/2026

Kelly’s progress so far has been incredible, but the part worth celebrating most is how she’s achieved it.

After struggling with nutrition and consistency for a long time, she committed to the process. No crash diet, No trying to be perfect, No chasing the quickest possible drop on the scales.

She’s followed the plan, stayed accountable, fuelled her training and kept showing up.
The result? Over 3kg down, visible changes in her body and a completely different relationship with the process.

Kelly deserves every bit of this progress because she’s done the bit that actually matters: she’s been consistent long enough to let the plan work.

The goal now isn’t to push harder or eat less. It’s to keep doing what’s already working, continue building the habits and make this something she can maintain for life.

Amazing work, Kelly. 👏

This is what happens when you stop constantly starting again and commit to the process.

25/09/2026

I’d make that section flow like this:

Keep everything tight.

A good Ring Muscle Up doesn’t need a huge swing. Overextending the arch and allowing the feet to rise too high creates more movement than you need and makes the transition harder.

The aim is to stay tight through the hollow with the feet low, rather than becoming horizontal to the rings.
From there, you can drive the hips towards the rings while pulling the rings towards the hips, giving you a much cleaner turnover.

What happens after the transition matters too.

As the feet come back underneath the body, drive the knees and feet down as you extend out of the dip. This puts you in a position to fall directly into the next rep, rather than swinging away from the rings and having to recover your position.

That’s what makes multiple reps feel connected rather than like a series of individual efforts.

And this is why small sets matter when you’re learning.

Fatigue changes the movement. The arch gets bigger, the feet start rising and the positions you’re trying to develop disappear.

Keep the sets small enough that you can repeat the same movement pattern every rep.

Build the pattern first. Then build the capacity to keep it.

We need to change the narrative.For years, we’ve celebrated getting lighter. Smaller clothes. Lower numbers. Less of us....
24/09/2026

We need to change the narrative.

For years, we’ve celebrated getting lighter. Smaller clothes. Lower numbers. Less of us.

But we rarely stop to ask what we’re losing in the process.

Muscle is not just for bodybuilders or people who want to look jacked:
It gives your body shape.
It keeps you strong.
It makes everyday life easier.
It supports healthy bones.
It helps you remain physically capable.
It gives your body resilience.
And it becomes increasingly important as you get older.

Then there’s the bit most people actually care about…
The “toned”, “defined”, athletic look people spend years trying to diet themselves towards?

That requires muscle.

So start measuring success differently.
Stop making lighter the priority.
Make building and preserving muscle the priority.

Lift weights. Eat enough. Prioritise protein. Recover. Stop trying to burn off everything you eat.

Build muscle when you can.
Protect it when you can’t.

Change the narrative.

Because weighing less was never the real goal.

Looking better, feeling better and being capable for as long as possible was.
📸 - Credit Adam Hague

23/09/2026

We get it. Metcons are fun.

You finish one feeling like you’ve worked hard, you’re sweating, you’re tired and it feels like a good session.

And when you’ve only got an hour to train, it’s really easy to prioritise another workout over spending 15 minutes practising something you’re not very good at.

But long term, that can be exactly what’s holding you back.

If Ring Muscle Ups are a weakness, another metcon containing Ring Muscle Ups probably isn’t what you need.

You need time to actually work on them.

15 minutes, a couple of times a week.
Build the positions.
Build the strength.
Learn the movement.
Then start building the capacity.

Adam follows our Athlete track and the progression in his Ring Muscle Ups is clear as day.

That’s because we programme the work we know most athletes actually need to do.

Dedicated gymnastics. Strength. Weightlifting technique. Skill development. Capacity work.

The stuff that’s easy to skip when you’re training on your own because another metcon feels like a better use of the limited time you have.

You think, “I’ve only got an hour, I’ll just do the metcon.”

But another 15 minute AMRAP will still be there tomorrow.

15 minutes spent actually working on your weakness might mean it isn’t a weakness six months from now.

And that’s what we want from training.

Not just a good workout today. Progress.

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