OgiFit

17/06/2026

It’s this simple. If you aren’t strength training your bones are getting weaker as you age.

30/05/2026

So why has Usain Bolt never done a 5K run?

Because he’s not training for endurance - he’s training for power, speed, and explosive force. Alongside sprinting, he’s doing weight training, jumps, and other explosive work. And his body reflects exactly that.

Sprinters and distance runners don’t just look different - they are different. Their training builds fundamentally different adaptations in the body, through different muscle fibre types. Jogging develops endurance and the ability to sustain low levels of effort for long periods, using slow-twitch muscle fibres. Sprinting develops power, speed, and the ability to produce maximum force in a very short time, relying on fast-twitch muscle fibres.

Endurance training improves cardiovascular efficiency and fatigue resistance, but high volumes of it don’t maximise strength or muscle mass, and when it isn’t balanced with strength work, it will limit power development.

Now ask yourself what actually matters more as you get older. Being able to jog for another 30 minutes, or being able to catch yourself when you trip? Having the strength to lift something heavy, climb stairs with ease, or get up off the floor without assistance?

Fast-twitch muscle fibres are responsible for speed, power, strength, and reaction time. They’re what allow you to react quickly, regain balance, jump, climb, push, and pull effectively. They play a major role in maintaining muscle mass and physical independence as you age - and they are among the first qualities to decline if they are not trained.

You don’t usually fall because your endurance failed. You fall because you couldn’t produce force quickly enough to correct it.

Now, if you love jogging, keep going - there’s nothing wrong with a bit of cardio. But remember that the goal isn’t just fitness. It’s independence, longevity, strength, and the ability to respond when life doesn’t go to plan.

11/05/2026

10/05/2026

The misleading step count hype!

You come home from walking the dog. Your wrist buzzes: “Congratulations! Goal achieved!” because you hit your daily steps. And people genuinely think that means they’re fit.

Walking is good for you, of course it is. Humans are meant to move. But it’s a basic daily activity, not a measure of fitness. The problem is the marketing. Step counts have been turned into a gamified health score and people are being led to believe that hitting a number means they’ve done their exercise for the day.

You can hit 10,000 steps every single day and still have poor strength, poor fitness, poor conditioning, and low resilience. You’ve just walked, it’s not training.

Fitness watches make it worse by constantly rewarding you for it: badges, streaks, little celebrations. It feels like achievement, so people assume it is achievement. It’s clever marketing. That’s all it is.

Personally, I take my watch off when I train. If I leave it on, it tells me my heart rate suggests I’m about to die. 😂

Real fitness doesn’t come from chasing numbers on a screen. It comes from building strength, stamina, mobility, and capacity in the real world.

Walking is good, but don’t confuse step counts with being fit.

10/05/2026

He touched on a subject I get asked about regularly: weight loss.

“My daughter is doing her (1000??? 🤷‍♂️) steps a day, runs on the treadmill a few times a week, but isn’t losing weight - what is she doing wrong?”

Apart from wanting to say, “Walking isn’t really exercise, and step counts are largely a useless marketing tool designed to sell fitness tech” my answer is usually that we need to stop treating exercise as the main driver of weight loss.

Exercise is brilliant for wellbeing, longevity, strength, mood, fitness, and social connection, but when it comes to losing weight, nutrition is usually the biggest factor.

Too often fitness programmes (everything from dance classes to personal trainers) market themselves as weight-loss solutions. Even an intense workout that leaves you exhausted may only burn a few hundred calories, which will be replaced in the subsequent meal or snack. That’s why so many people feel frustrated. Exercise alone is rarely enough to create a meaningful calorie deficit.

So by all means exercise - for your health, strength, energy, and quality of life. But if your main goal is weight loss, focus first on what you are eating and be cautious of anyone claiming a fitness class alone will help.

07/05/2026

Founder of CrossFit, Greg Glassman spent years exposing the connections between fizzy drinks companies and parts of the exercise science world.

Glassman argued that corporate money was influencing public health messaging through links with major sporting and health authorities, shifting the focus away from the damage caused by excessive sugar consumption.

At the same time, CrossFit was accused of being dangerous because of a study claiming extremely high injury rates. Those claims collapsed in court when the injury data used against CrossFit was shown to have been made up.

You do not have to love CrossFit to see the hypocrisy. A training methodology that helps millions of people get fitter and take responsibility for their health attacked, while corporations profiting from unhealthy products continue to presents themselves as partners in “health” and “wellness.”

Even today, it feels like CrossFit is attacked from every direction. Every other post on Instagram seems to be someone critiquing it. Why are people so threatened by us? Simple. Because CrossFit educates people about nutrition, lifestyle, and training. People are becoming healthier, stronger, fitter, and perhaps most worrying of all for some industries - more knowledgeable. And this all means that a lot of companies and individuals, including many within the sports and fitness industry, stand to lose money. Some will go out of their way to discourage people from doing CrossFit, even to the extent of spreading misleading information.

21/04/2026

There seem to be a lot of “get fit” pop-up style group sessions around these days, the kind where people meet once a week in a park, field, or on the beach and spend an hour jumping around. Some are free, some aren’t.

To be clear, I think anything that gets people active has value. Even small amounts of exercise can improve health, especially for people who are currently inactive. But we also need to be honest about what these sessions are, and what they aren’t, compared to how they’re often promoted.

An hour once a week might make you sweaty and leave you feeling like you’ve worked hard, but on its own it is very unlikely to meaningfully improve fitness or strength. Meaningful change comes from consistent, structured training over time, with progression, along with attention to sleep, nutrition, and recovery.

The real issue is when these classes are marketed as something that will “get you fit and strong.” That’s where people can be misled into thinking a single weekly session is enough, when in reality it’s only a small piece of the picture.

These sessions can be fun. They can be social. But they are not the same thing as training.

19/04/2026

🤣

03/04/2026

This is Rob Lawson, owner of CrossFit Aberdeen, here with two of his friends. Rob is not only an outstanding athlete and coach, but also a genuinely great guy.

He’s currently taking on a Three Peaks Challenge in memory of a close friend who tragically passed away last year. But this challenge comes with a serious twist: the team are carrying a rower up each mountain on their backs, and once they reach the summit, they’ll row 10km at the top before moving on to the next peak. CrossFitters don’t do easy 🫣!

They’re raising funds to support their friend’s family and help contribute towards the son’s education. Any support for this incredible effort would mean a lot.

02/04/2026

One thing people rarely talk about is how modern shoes might be contributing to the huge number of running injuries we see today.

Research suggests around 35–55% of runners get injured each year, usually from overuse issues like knee pain, shin splints, and Achilles problems. Yet for decades, big footwear companies have marketed thicker cushioning and “support” as automatically healthier for your feet.

The problem is, the science doesn’t clearly support that claim. Reviews of running injury research have found little consistent evidence that heavily cushioned or motion-control shoes significantly reduce injury risk.

In fact, these designs can encourage heavier heel striking and make our feet more passive — even though our feet contain dozens of muscles meant to absorb impact and stabilize us naturally.

I don’t even own a pair of formal shoes and refuse to wear them. I switched to barefoot shoes a few years ago and would never go back. Since switching, I’ve had far fewer lower-body injuries. They force your feet to work again and encourage a lighter running style.

From a running point of view the transition isn’t easy - years of cushioned trainers mean your feet and calves need time to rebuild strength. I’m not a runner, when I do I’m still not fully comfortable running in barefoot shoes, probably thanks to the “helpful” sports companies that sold me their idea of healthy shoes!