THE PROCESS PODCAST

What do mum’s jeggings, wet cash, CrossFit.com, gut health, and a 10-year coaching comeback all have in common?Andy Bratsanos.In this episode, Ed sits down with one of Coastal Fitness’ original coaches — and newest returning team member — to unpack the hilarious, chaotic, and surprisingly deep story behind his journey.From helping shape the early days of Coastal Fitness, to leaving the industry for corporate life, to battling gut health issues and health anxiety, Andy shares why he’s back, what he’s learned, and what he’s bringing to the next evolution of Coastal.This one has everything: old-school Hong Kong nightlife, bootcamp business chaos, CrossFit origin stories, coaching philosophy, and some very questionable fashion decisions.Link in bio to tune in now.

CrossFit or Bodybuilding? High skill or raw strength? Today, Toby and Schalk defend their programs to the death. We dive into the stereotypes, the injury rates, and the real reason you aren't seeing the physique changes you want.Episode Highlights:00:00 - The ultimate showdown: Build vs. CrossFit07:44 - Who should absolutely never do CrossFit?23:00 - Why Schalk quit CrossFit to focus on aesthetics.37:50 - Defending the biggest stereotypes (Is CrossFit actually dangerous?).45:20 - What happens if you try to do both programs at once?51:55 - The only 3 exercises you need for the rest of your life.Link in bio to tune in.Ps: Whether you want to master high-level skills or build a resilient, aesthetic foundation, we have a program for you. Head over to www.theprocessprogramming.com to join Build or CrossFit today!

Struggling to grow your gym? These two leadership mistakes could be the reason.We share:Why gym owners must stop being cheerleadersHow to get out of the way of your own growthThe top numbers every gym business owner must trackHow to set KPIs that drive real performanceIf you want to build a profitable, scalable fitness business — this episode is a must‑watch.

What happens when your ego writes checks your body can’t cash? In this throwback episode from our HYROX Hong Kong race, the trash talk gets WAY out of hand. We made a bet: If Karan wins, he becomes the CEO of Coastal Fitness. If Ed wins, Karan gets fired.Tune in to hear the hilarious, painful, and humiliating reality check that followed. From forgotten timing chips to full-body cramps and wanting to sneak out of the arena mid-race, this is a masterclass in what not to do. Plus, Izzy returns to the competition floor after 6 years and absolutely puts the boys to shame!Drop a comment: What’s the worst bet you’ve ever made?

Eric Helms Got in the BEST Shape of His Life at 42 (Naturally!) And here is His Exact Blueprint.Today we are throwing it back to an absolute masterclass with Dr. Eric Helms—Chief Science Officer at 3DMJ, natural pro bodybuilder, and the guy who literally wrote the book on strength and hypertrophy. Eric reveals how he stepped on stage at 42 looking better than ever, entirely drug-free.We dive deep into the lab and the gym to discuss:💥 The "Junk Volume" trap: Why doing more sets isn't always better💥 Why the eccentric (lowering) phase of your lift is the ultimate secret weapon for growth💥 The truth about "lengthened partials" and choosing the right exercises💥 How to build a time-efficient, 60-minute workout that actually yields resultsWhether you're a beginner or a 10-year gym veteran, this episode will completely change the way you look at training. Subscribe and tune in! 🎧

In this throwback episode, we sit down with Adrien Semblat, Managing Director of PUMA (Hong Kong & Macau), to uncover the explosive rise of running and fitness racing.Adrien drops a massive bombshell prediction about the future of HYROX (hint: we’re talking MILLIONS of competitors by 2030 📈), reveals what goes into creating the ultimate hybrid training shoe, and explains why the days of just "surviving" a workout are over.In this episode, we uncover:🔥 The insane growth of HYROX and where the sport is heading next👟 Are modern running shoes basically cheating? (The truth about carbon plates & Nitro foam!)🤝 Why PUMA went all-in on HYROX from day one🧠 The ultimate secret to building unshakeable self-confidenceHit play to find out where the fitness industry is heading next! Don't forget to hit SUBSCRIBE if you want to stay ahead of the curve.

German Volume Training.Endless drop sets.Chasing the pump.We’ve all done it.In this top-performing throwback episode, Patrick James exposes the training mistakes even experienced lifters still make — and explains:How hypertrophy actually works (in simple terms)Why you don’t need more volumeThe truth about “functional bodybuilding”Why novelty is killing your progressWhat 1,500+ online members taught him about real resultsIf your physique hasn’t changed in a year… this episode might explain why.

Before The Process Podcast, we were Live Perform Compete — and this was one of our most powerful conversations ever.In this throwback episode, Sara Sigmundsdottir opens up about the year that broke her… and rebuilt her.* ACL tear two days before the Open* Losing her dog* Stuck in Iceland during COVID* Questioning her identity beyond CrossFit* Battling performance anxiety at the GamesThis isn’t just about injury.It’s about fear, pressure, burnout, and what happens when your entire identity is stripped away.Sara 2.0 was born in this conversation.If you’ve ever felt like you didn’t belong… this one hits deep.

Is it possible to chase elite fitness goals while surviving on zero sleep and raising a newborn? In this episode of the Process Podcast, Ed (dad to a 6-month-old) and Izzy (mom to a 2.5-year-old) get brutally honest about the reality of training as new parents. From the crushing guilt of leaving your partner solo-parenting, to the harsh reality of dropping CrossFit for 45-minute survival workouts, we hold nothing back. Plus, Izzy reveals the controversial reason why she stopped saying she trains "for her daughter." If you are a parent struggling to find your fitness identity again, you cannot miss this episode.What to Expect in This Episode- How sleep deprivation really impacts your training- ⁠Why 45-minute workouts are a game changer- ⁠The biggest mistake we made trying to “do it all”- ⁠How our fitness goals changed after having kids- ⁠The truth about gym guilt (and how to handle it)- ⁠Why training for yourself matters more than you think- ⁠🎙️ New episode drops Monday.Hit subscribe now so you don’t miss it… and send this to a parent who needs to hear it.

“HYROX is just a trend.”“It’ll die out like every other fitness craze.”We asked the Managing Director of HYROX APAC directly: Is this sustainable, or just hype?Gary Wan shares the long-term strategy behind building HYROX as a legitimate global sport, not just another event series.From grassroots youth racing to Olympic ambitions… the vision is much bigger than most people realize.What You’ll Hear:- Why HYROX isn’t built like a typical fitness trend- ⁠The 3 pillars keeping the sport growing long-term- ⁠The importance of elite athletes & hero figures- ⁠The plan for youth & grassroots development- ⁠Why professional production matters- ⁠The roadmap toward Olympic recognition- ⁠Why community is the true growth engineHYROX isn’t just growing. It’s building something global.And this episode shows you exactly how.If you enjoyed this conversation, share it with someone chasing big goals, and don’t forget to hit subscribe so you never miss what’s next.

Most HYROX athletes think they need more conditioning.They’re wrong.In this episode, we break down why strength might be the biggest limiter in your performance.From sled strategy to wall ball fatigue to running economy, we unpack exactly why you should be getting stronger.We sit down with Head of HYROX Programming, Karan Sanjeev, to break down:- The strength continuum explained for HYROX- ⁠Why absolute strength matters more than you think- ⁠The movements with the biggest carryover to race day- ⁠How to periodize your year (so you stop racing tired)- ⁠Why sled performance isn’t just about strength — it’s about bodyweightThis is the blueprint we use inside Coastal Fitness… now shared publicly.

Most athletes are just “doing HYROX workouts” and hoping they get faster.Rich Ryan breaks down why that approach plateaus fast… and what actually separates Elite 15 athletes from everyone else.We dive into:- Why running 100km/week might be a mistake- ⁠The strength numbers you REALLY need- ⁠Why sleds ruin most races- ⁠The biggest pacing errors athletes make- ⁠How to train smarter (not just harder)If you want a faster time, this episode might change your whole approach - tune in now.

Missed reps. Missed scores. Emotional meltdowns.In this raw episode, the team opens up about the Far East Showdown semifinal: what went wrong, who almost didn’t make it to the floor, and the moment everything nearly fell apart.Is this the end of the team… or unfinished business?In this episode, we cover:- How the team actually came together- ⁠The real goal going into semifinals- ⁠The injuries and illness no one saw coming- ⁠The workouts that exposed our weaknesses- ⁠The admin mistake that nearly cost us everything- ⁠Emotional reactions after the final event- ⁠What we’d change if we could do it again- ⁠Whether we’re running it back next year👉 Tune in now to hear the full, unfiltered story.

In this episode of Behind Building Coastal, Ed and Izzy open up about the month they almost broke the team — and faced the hardest strain in their 7-year partnership.What started as a leadership shift quickly turned into uncertainty, tension, and emotional fallout inside the business.In this conversation, they unpack:- What leadership uncertainty actually feels like from the inside- ⁠The emotional cost of structural change- ⁠Losing clarity, purpose, and confidence at work- How trust erodes — and how to rebuild it- What employees really need during times of transitionIf you’re a founder, leader, or part of a growing team, this episode will challenge the way you think about communication, culture, and responsibility.🎧 Listen now and go behind the build.And if you enjoy these real, unfiltered conversations, make sure to hit subscribe so you never miss an episode of Behind Building Coastal.

Are the core values on your office wall actually destroying your team's culture?In this episode, we sit down with Dr. Andrew Hall, a former professional rugby coach turned PhD Leadership Consultant, to uncover the harsh truth about high-performance teams. We dive deep into why most leaders fail, the toxic reality of the "feedback paradox," and why your ego is the #1 thing holding your business back.In this episode, you’ll discover: Why 99% of company values are just "words on a wall" (and the secret to fixing it). The "Feedback Paradox": Why we hate receiving it, but desperately need it to survive. How to spot the invisible signs of "entropic drift" before your team falls apart.Why "soft skills" are actually the hardest skills to master in business.If you manage people, own a business, or just want to level up your own performance, you cannot afford to miss this. Hit play now!

Charlie Jacobi represented Team USA in two Rugby World Cups.But no one prepared her for what came after.This is a raw conversation about identity, ego, grief, ambition, and rebuilding from scratch.In this episode, we cover:The identity crisis that hits when you retire from elite sportWhy external validation is addictiveThe ego side of high performance (that nobody admits)Transitioning from player to coachMoving continents immediately after retiringLosing both parents while chasing a World CupWhy most people don’t actually want their goalsThe mindset required to go from 126kg to World Cup athleteWomen in sport and the confidence gap“Don’t give anyone a reason to tell you no”If you’ve ever tied your worth to what you do — this one will hit.