Meet Charlotte
Today, I want to introduce you to Charlotte, a member who’s been training with us at CrossFit Structure for the past 8 months. In that time, she’s shown impressive consistency—training about four times a week—despite having a very demanding job.
Charlotte is a police officer, working a rotating shift pattern in a high-stress environment. Yet, whether she’s coming in after a night shift, before a long day, or on her day off, she walks into the gym with a big smile and unwavering commitment to her training.
Last week, I asked her, “What’s your secret?”
Her answer was surprisingly simple—but powerful. It’s something we can all learn from.
1. She eats well. Really well.
Shift work and erratic hours often lead people to rely on sugar-filled snacks or caffeine to power through. Charlotte sees it all the time among her colleagues. But she chooses a different path—she meal plans, brings her own food, and avoids fast food, even on the busiest days.
This helps her fuel her training, stay consistent, and recover well.
Here’s what a typical day of eating looks like for Charlotte:
🥣 Breakfast
– Overnight oats with milk, yoghurt, raisins & oats
🥗 Lunch
– A mix of greens, tofu, boiled eggs, cottage cheese, chickpeas or beans
🥒 Snacks throughout the day
– Raw mushrooms, cucumber, peppers, apple
– A handful of nuts + 2 dates
– Small bowl of granola with a banana
🍽️ Dinner
– Chicken curry or a jacket potato with some form of protein
👉 Takeaway: A balanced diet supports your energy, recovery, and performance—especially if you train hard or work long hours. It’s not about perfection, it’s about consistency.
2. She sleeps when she’s tired.
Sounds obvious, right? But many people fight it.
Charlotte explained that some of her colleagues stay awake after night shifts to “reset” their body clocks, but this often leads to more fatigue and worse recovery. Instead, Charlotte listens to her body and prioritises sleep when she can.
It reminded me of toddler “danger naps”—those dreaded late-afternoon sleeps that throw off bedtime and cause chaos. Adults can be just as bad at listening to their bodies!
👉 Ask yourself: Are you actually getting enough sleep to feel good and recover well?
If you’re waking up tired despite training and eating well, you may need more than 7 hours. Research suggests 8–9 hours might be better—especially for women.
3. She has a powerful mindset.
When I mentioned her stressful job, Charlotte simply said:
“Everyone has a stressful job. Mine isn’t any more special.”
That hit me. Because it’s true—stress is a part of life. But how we view it makes all the difference.
Charlotte doesn’t dwell on the downsides of shift work. Yes, it can take a toll, but she also appreciates the perks—like having multiple days off in a row. It’s a perspective shift that helps her navigate her work and life with more ease.
Not every workout needs to be intense. If you’re overwhelmed, a slower-paced session or some movement outdoors might be exactly what your nervous system needs. The point is: take control of how you respond to stress, rather than letting it control you.
👉 Reframing your mindset around stress can reduce its impact—and improve your health. In fact, a study by Johns Hopkins found that people with a positive outlook were one-third less likely to suffer a heart attack, even if heart disease ran in the family.
Final Thoughts
Charlotte’s habits are a reminder that fitness success isn’t about having more time or less stress. It’s about:
- Eating to fuel your life and training
- Prioritising sleep and recovery
- Reframing stress and choosing a positive outlook
You don’t need to be perfect. Just keep showing up and making choices that support the life you want to live.
If you have young children and they’re inevitably disturbing your sleep—hang in there. It’s just a phase. (Apparently!)
When my boys were babies and waking frequently through the night and early in the morning, I was devastated by the lack of sleep. I battled with it for 2–3 years. But eventually, I stopped fighting it and just accepted that this was my reality for now.
Nothing actually changed—except my mindset. And suddenly, it all became more manageable.
You can’t always control your circumstances, but you can control how you respond to them. That shift alone can make a world of difference.
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