Training and Tangents Podcast

Tom and Ben open up the listener mailbag and tackle six of your most-asked training and nutrition questions. From whether endurance athletes should bother with strength training, to training around a shoulder injury, to the eternal debate of calories versus protein, this one covers a lot of ground without wasting your time.If you've ever talked yourself out of a 30-minute workout because it didn't feel "worth it", or wondered whether you need to track calories for the rest of your life, this episode is for you. Episode OverviewThis week on Training and Tangents, Tom and Ben work through six listener-submitted questions. No deep dives into theory, no unnecessary padding, just clear, actionable answers to the questions that actually come up in real training and nutrition conversations.Whether you're an endurance athlete thinking about adding strength work, someone managing a frustrating injury, or just trying to figure out whether your abbreviated gym sessions are doing anything, this episode has something for you.Questions Covered in This Episode1. Should endurance athletes do strength training? And how should they programme it?2. How do you train around a shoulder injury?3. What are your non-negotiable exercises?4. What's more important — calories or protein?5. Am I wasting my time if my workouts are only 30 minutes?6. Do you need to track calories forever?Mentioned in This EpisodeThe cross-education effect (training an uninjured limb benefits the injured side)The law of diminishing returns applied to training volumeZone 2 vs threshold work and fatigue managementCalorie deficit, protein targets, and body recompositionIf this episode was useful, please share it with someone who'd benefit — it genuinely helps the show grow. And if you've got a question for a future Q&A, send it over.

In this episode, Ben and Tom go myth-busting, cutting through 10 of the most common fitness and health misconceptions that are keeping people stuck, confused, and training harder than they need to.From whether lifting weights makes you bulky, to spot reducing fat, to whether sweating means you had a good session, they cover it all. No fluff, no jargon, just straight answers with the science to back it up.If you've ever questioned whether what you're doing in the gym is actually working, this one's for you.In this episode:Does lifting weights make you bulky?Can you spot reduce body fat?Is cardio the only way to lose fat?No pain, no gain — fact or fiction?Do you need to train every day?Does stretching before exercise prevent injury?Does sweating mean better results?Are carbs bad for fat loss?Do you need expensive supplements?Does muscle turn to fat if you stop training?

Getting older doesn't mean getting worse. It means your circumstances have changed, and there's a big difference. In this episode, Tom and Ben take on the idea that age is responsible for declining performance and physical capability, and make the case that for most people, it's got very little to do with it.What We Cover:The myth that age ruins your progress Yes, there are real physical changes that come with age — hormonal shifts, slower recovery, reduced testosterone. But Tom and Ben argue that the story most people tell themselves about aging is far more damaging than the biology. The expectation of decline, repeated often enough, becomes a self-fulfilling prophecy.Why it's rarely age — and usually circumstances More responsibilities, less sleep, higher stress, less time, more competing priorities. These are the things that actually make training harder as you get older, not the number on your birthday cake. Ben draws a direct parallel to his experience with cystic fibrosis — being told what he couldn't do, and choosing to find out for himself instead.The biggest training mistake as you get older Taking time off — through injury, illness or life — and going straight back in at the level you left. Tom explains why this pattern of inactivity and overreach, repeated over time, does far more damage than aging itself. The fix isn't complicated: ask yourself where you actually are right now, not where you used to be.The "use it or lose it" reality Tom's client Ben — in his sixties, training twice a week consistently — can perform a human flag and drop into a deep squat without thinking. Not because he's defying his age, but because he never stopped. Tom and Ben discuss what consistent, low-level training over a long period of time actually produces, and why that's available to almost everyone.It's never too late to start Tom references a study in which 90-year-olds performing simple leg extensions doubled their walking speed. The physical benefits of training are available at any age, to anyone. The barrier is almost always psychological, not physiological.What aging actually changes in training Quality over quantity. Ben talks about how his approach has shifted from doing as much as possible to doing what matters most, and why recovery deserves the same attention as the training itself. The stress bucket analogy — training stress sitting alongside work stress, family stress and life stress — explains why the volume that worked at 22 won't work at 36.Key TakeawaysThe biggest barrier to training as you get older is almost always mental, not physical.Periods of inactivity followed by jumping back in too hard cause more damage long term than aging itself.Ask yourself where you actually are right now — not where you used to be — and use that as your starting point.Consistent, moderate training over years will always outperform sporadic intense effort.It is never too late to start. The benefits of training are available regardless of age or starting point.The goal isn't to avoid aging. It's to refuse to let other people's expectations of aging become your own.

Most people are pretty good at losing fat. The problem is they end up back at square one six months later, wondering what went wrong. In this episode, Tom and Ben break down the five things that separate people who drop fat and keep it off from those who end up repeating the same cycle over and over again.What We Cover:1. Building habits that actually stick Fat loss is a process, not a sprint. Tom and Ben discuss why habits — around nutrition, activity, and training — are the foundation of keeping weight off long term. Ben shares a powerful reframing tool he uses with clients: asking them to think about how a leaner, healthier version of themselves actually behaves day to day, and starting to act like that person now.2. Building a diet you actually enjoy The restrictive crash diet approach almost always ends in a rebound. Tom and Ben talk through why food freedom matters, how calorie banking across the week takes the pressure off daily targets, and why including foods you enjoy isn't a weakness — it's what keeps you consistent. Ben also shares the story of the coach who sent him a meal plan built around line-caught salmon and quail eggs. Spoiler: he didn't follow it.3. Keep training — and keep it consistent Your training during a fat loss phase shouldn't look dramatically different to your normal training. Tom references research showing that consistent training after a diet phase is one of the strongest predictors of keeping weight off. Ben pushes back on the idea that being in a deficit means you'll fall apart in the gym — and why going in with that mindset almost guarantees you will.4. Taking the long view Short-term thinking is one of the biggest obstacles to lasting fat loss. Tom and Ben discuss when it makes sense to build in a maintenance break during a diet phase, why this can actually accelerate long-term progress, and how zooming out changes the way you interpret week-to-week fluctuations.5. Making the transition to maintenance This is where most people struggle. The scale stops moving, the structure disappears, and without a plan it's easy to drift back. Tom walks through how he brings clients out of a deficit gradually, why performance-based goals in the gym are essential at this stage, and why the real measure of success in fat loss isn't hitting a number — it's never needing to chase one again.Key TakeawaysThe goal of a fat loss phase isn't to reach a number. It's to build a lifestyle where you never have to start over.Habits around nutrition, activity and training are what make fat loss permanent — not the diet itself.A diet you can't enjoy is a diet you won't sustain. Food freedom isn't a cheat code, it's the strategy.Maintenance phases within a cut aren't a sign of failure — they're often what keeps the whole thing on track.The people who keep the weight off are almost always the people who keep training after the diet ends.

If you've ever wondered what a fitness coach actually prioritises when the clock is ticking, this is it. In this rapid-fire episode, Ben breaks down the biggest training mistakes, why sleep beats every supplement, and the mindset shift that separates guys who stay consistent from guys who don't.

If you've ever done everything "right" and still not seen results, this one's for you. Tom and Ben cover the five most common fat loss mistakes, including why cardio isn't the answer (but is awesome), why your timeline is probably unrealistic, and what actually needs to happen when the diet ends.

We planned to talk about training non-negotiables… and ended up questioning whether you even need them.In this episode, Ben and Tom dive into structure vs flexibility, why most routines don’t last, and how to create a system that keeps you moving forward without overcomplicating things.

Consistency in fitness isn’t about willpower, it’s about systems.In this episode, Ben and Tom share five simple habits that make it much easier to stay consistent with training, nutrition, and recovery.We cover workout scheduling, habit stacking, meal planning, sleep, and why flexibility in your routine is essential for long-term success.Practical, realistic, and built for real life.

Most people see a coach and think they just lift weights, but what truly fuels their resilience, purpose, and impact? Tom's journey through injury, mental resilience, and a shifting perspective on training reveals the secret: true physical freedom is about enjoyment, longevity, and personal growth, not just sets and reps.In this episode, Tom shares his compelling story of overcoming multiple injuries, from shoulder tears to torn ligaments, that reshaped his approach to fitness and coaching.You'll discover how injuries can be powerful teachers, teaching us to find purpose beyond performance and to enjoy the process at every stage.We break down his core philosophy of "physical freedom," a mindset rooted in making fitness an enriching part of life rather than an all-consuming obsession.We explore actionable frameworks like focusing on session-to-session progress rather than historic benchmarks, embracing variation to unlock potential across different training modalities, and shifting from injury prevention to resilience building.Tom discusses how upbringing, mental resilience, and a focus on enjoyment can transform not just your body but your entire relationship with health and longevity. Whether you're battling injuries, seeking sustainable fitness, or inspired to redefine success in training, this episode is your blueprint for a resilient, joyful, and lifelong journey.Perfect for anyone tired of rigid rules and wanting to cultivate a love for movement that lasts decades. You’ll finish inspired, with practical insights to bring more fun, purpose, and mental toughness into your health habits, because genuine progress starts when you enjoy what you do and believe in your potential.Tom is a dedicated coach known for his positive mindset, genuine encouragement, and unique ability to blend resilience with enjoyment. His 12+ years of experience and personal injury journey give him a rare perspective on what it truly means to be healthy, beyond just physical appearance. His approach emphasizes sustainable progress and mental well-being, making him a trusted guide for those seeking real change.Get ready to rethink what it means to be fit, and unlock the power of enjoyment as your greatest training tool.

In this episode, Tom and Ben delve into Ben's personal journey, exploring how his experiences with cystic fibrosis have shaped his perspective on life, fitness, and coaching. They discuss the importance of contentment, gratitude, and the mental aspects of training, emphasizing that true success comes from understanding one's capabilities and building confidence. Ben shares insights from his bodybuilding days, highlighting the need to redefine fitness beyond aesthetics. The conversation culminates in the significance of empowering clients and fostering meaningful relationships in the coaching process.TakeawaysLife is precious and should not be taken for granted.Contentment is more important than constant pursuit of happiness.Building confidence is key to overcoming limitations.Bodybuilding taught me that fitness is more than aesthetics.Mental health is crucial for physical training success.Empowering clients leads to transformative experiences.Perspective can change how we view our achievements.Gratitude can shift focus from what we lack to what we have.Coaching is about building relationships, not just programs.True success is about personal growth and learning from experiences.Chapters00:00 Ben's Unique Perspective on Life and Fitness08:10 The Importance of Contentment and Gratitude15:46 Overcoming Limitations and Building Confidence24:03 Lessons from Bodybuilding and Redefining Fitness32:07 Evolving Beliefs About Training and Recovery33:29 Understanding Muscle Soreness and Growth35:23 Debunking Fitness Myths36:38 The Importance of Individualized Training38:27 Mental Health and Physical Training39:05 The Symbiotic Relationship in Coaching45:00 Empowering Clients Through Coaching51:32 The Role of Mindset in Training56:35 The Value of Perspective in Coaching

In this Q&A episode of Training & Tangents, Tom and Ben answer listener questions around training, recovery, nutrition, and balancing fitness with real life.We dive into:How to adapt training around your circumstancesWhy recovery matters just as much as intensityThe role nutrition plays in performanceWhether warm-ups and cool-downs actually matterAnd how to make training enjoyable againIf you’re trying to train hard without burning out, this episode is for you.Chapters:00:00 Introduction and Overview07:30 Personal Fitness Journeys19:13 Balancing Training and Recovery35:38 Nutrition for High-Intensity Training40:29 The Importance of Warm-Ups and Cool-Downs54:11 How Tom and Ben Met

Calories. Fasting. Supplements. “Best diet.”The internet has opinions on all of them.In Episode #8, we tackle the most Googled nutrition questions and separate useful advice from unnecessary confusion. The goal? Help you build a flexible, realistic approach to nutrition that supports your health without taking over your life.

Free weights or machines?How often should you train?Is there a “best” exercise?In Episode #7 of Training & Tangents, we break down the 5 most Googled fitness questions, without overcomplicating it or pretending there’s one perfect answer.If you’ve ever felt confused by conflicting advice, this one’s for you.Chapters00:00 Introduction and Celebration of Progress 03:01 Personal Updates and Health Insights 06:05 Training Tools: Free Weights vs. Machines 15:10 Workout Frequency: Finding the Right Balance 19:57 Would You Rather: Extinct Species Dilemma 25:55 Exercise Selection: Quality Over Quantity 32:12 Best Training Splits for Your Goals 38:02 The Best Exercises: Individualized Approach 45:12 Final Thoughts and Advice

Busy schedule? Missed workouts? Feeling like you’re constantly starting again?In this episode of Training & Tangents, we explore the idea of minimum effective training, the least you need to do to see real results. We talk time management, efficient workouts, intensity over volume, and how to stay consistent without burning out.Perfect for anyone who wants fitness to support their life, not take it over.Free [Minimum Effective Training Framework] download here: https://www.projectperformance.online/trainconsistentlyguide

Everyone will get injured at some point, the difference is how you respond.This episode explores how to keep moving when your body isn’t at 100%, why resilience matters more than perfection, and how to manage load instead of avoiding it altogether. Tom and Ben share practical ways to adapt training, protect your mindset, and rebuild confidence without turning recovery into a stop-start cycle.

Ever wonder why some people seem to stay fit for years while others burn out?As coaches, there are patterns we see again and again.In this episode, Tom and Ben share the 5 habits that show up in every long-term fitness success story — regardless of age, ability, or goals.Expect practical insights on problem-solving, adaptability, identity, enjoyment, and the social side of training that most programmes completely ignore.

If nutrition feels overwhelming, this episode is for you.Tom and Ben break down the 5 most important things to focus on when it comes to nutrition, cutting through the noise of diet culture and social media advice.Expect honest conversation about food morality, awareness, processed foods, and how to create a way of eating that supports your health without taking over your life.

Every January, people set fitness goals with the best intentions — and most of them don’t last.Not because of laziness or lack of motivation, but because the approach is flawed from the start.In this episode of Training & Tangents, Ben and Tom break down why New Year fitness goals fail and what actually helps people stay consistent. They explore the difference between chasing motivation and building systems, why identity matters more than willpower, and how focusing on the basics leads to long-term results.If you want fitness to fit into your life — not take it over — this episode will help you reset your approach and build something sustainable.

Welcome to the first ever episode of the Training and Tangents podcast with your hosts Tom Morgan and Ben Mudge. We’ve decided to kick things off with our intro episode on the 5 biggest training mistakes we see people making that ruin results, break consistency and hamper enjoyment…And they are way more common than you think.