The Fit2 Perform Podcast

Does what you eat really matter, or is it just about how much you eat?In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down one of the most common nutrition questions performers ask: do calories matter more than food quality?The answer, as always, is… it depends.We talk about why energy intake comes first, why eating too much or too little can pull you away from your goals, and why food quality still plays a massive role in how you feel, recover, and perform.We also cover:Why “just hit your calories” is too simplisticThe difference between eating for weight change and eating for performanceWhy whole foods make achieving your goals easierHow to avoid overcomplicating nutritionWhy accountability matters when you already know what to doPlus, we answer a listener question about whether sweating means you’re working hard enough, spoiler: it doesn’t.Because yes, how much you eat matters.But what you eat still matters too.👉 Grab our free resources: www.fit-2.co.uk👉 Follow us on Instagram: @fit2performwestend👉 Got a question? DM us, we’d love to hear from you.

Episode 300. Madness.What started as a conversation in Soho House with a goal of simply making it past episode 21 has somehow turned into 300 episodes, thousands of listeners, and a podcast that’s become part of our lives.  In this episode, we take a step back and reflect on the journey so far.The wins, the challenges, the lessons, and everything we’ve learned from balancing performance, training, business, and life.We talk about:What it actually takes to stay consistent over timeTraining on tour and why it’s simpler than people thinkThe reality of injuries in performing and why prevention mattersWhy most people overcomplicate fitnessHow priorities shape your results more than motivation ever willPlus a proper catch-up on life, work, and everything happening behind the scenes.No heavy theory. No overcomplication.Just a real conversation about showing up, doing the basics well, and building something that lasts.If you’ve ever struggled with consistency, balance, or just keeping things going when life gets busy, this one’s for you.If you enjoyed this episode, we’d massively appreciate a quick review, it genuinely helps more performers find the podcast.Want to take things further?👉 Grab our free resources: www.fit-to.co.uk👉 Follow us on Instagram: @fit2performwestend👉 Got a question? DM us or reach out, we’d love to hear from youAnd as always… keep showing up.

In this episode of The Fit2 Perform Podcast, we’re joined by the brilliant Alex Bellamy, a musical director and orchestrator whose work spans West End tours, major pantomimes, youth theatre, and leading training institutions.With credits including multiple productions at the Cheltenham Everyman, extensive work with NYMT, and collaborations with Mountview, Alex has built a reputation for exceptional musicianship, calm leadership, and the ability to bring large scale productions together with clarity and precision.From classic musical theatre to brand new writing, UK premieres and national tours, Alex’s career offers a unique insight into the creative engine behind the shows we see on stage.In this episode, we talk about:🎶 What it really means to be a musical director🎭 Leading large casts, bands, and creative teams🎼 The process of orchestrating and shaping a show’s sound🧠 Managing pressure and responsibility behind the scenes🎓 Working with emerging talent and training the next generationIf you’ve ever wondered what happens in the rehearsal room before the curtain goes up, this episode is a must listen.🎧 Subscribe to The Fit2 Perform Podcast for weekly conversations with leading voices in performance📩 Got a question? Email [email protected]📱 Follow @fit2performwestend for more clips and behind the scenes content

“You know what to do… so why aren’t you doing it?”In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down one of the simplest but most powerful tools you can use to stop procrastinating, build momentum, and actually follow through on the things you keep putting off.  Because the problem isn’t that you don’t know what to do.It’s that tiny gap between thinking about doing it… and actually taking action.And in that gap?Your brain steps in with excuses, hesitation, and self-doubt.💡 What We Cover🧠 Why you hesitate (and why it’s not your fault)Your brain is wired to protect you, even from things that are actually good for you⏱️ The 5 Second Rule explainedHow counting down can interrupt hesitation and force action🤝 Breaking trust with yourselfWhy every time you say you’ll do something and don’t, you weaken your own confidence🔥 A more powerful version: “making a deal” with yourselfHow committing properly changes everything📱 Real-life examplesFrom going to the gym… to putting your phone down at night🎭 The performer angleHow overthinking and hesitation show up in training, auditions, and daily habits✅ Key Takeaways• Action beats overthinking, every single time• The gap between thought and action is where progress is lost• Use countdowns or commitments to interrupt hesitation• Don’t break trust with yourself, it compounds quickly• If you decide not to act, own it, don’t pretendBecause confidence doesn’t come from thinking about doing things…It comes from actually doing them.

“No pain, no gain”… sounds hardcore. Sounds motivating. Sounds like what you should be doing.But for performers trying to train alongside rehearsals, shows, and real life… it might be the exact thing holding you back.In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down what pain in training actually means, what to pay attention to, and how to train hard without wrecking your body or your performance.Because pushing through the wrong kind of pain doesn’t make you better… it just makes you injured.💡 What We Cover🔥 Where “no pain, no gain” came fromAnd why it’s been misunderstood for years🧠 The different types of pain in trainingMuscle burn, soreness, fatigue… vs sharp, joint, or nerve pain⚠️ Red flags you should never ignoreWhat pain actually signals something is wrong🏋️ Why more pain ≠ more progressThe real drivers of results: consistency, load, and recovery🎭 The performer realityTraining on top of rehearsals and shows means your recovery is already under pressure🔁 How to train hard AND smartFinding that sweet spot where you’re progressing without breaking yourself✅ Key Takeaways• Not all pain is equal, learn the difference• Muscle fatigue and soreness can be normal, sharp or joint pain is not• Progress comes from progressive overload and consistency, not punishment• Recovery is part of training, not separate from it• If pain is changing how you move, it’s a problemBecause the goal isn’t to survive your training…It’s to get better from it.

Our guest is the incredibly versatile Reuben Greeph, an actor musician, musical director and multi instrumentalist whose career spans the West End, touring productions and screen work.Trained at Mountview Academy of Theatre Arts as an actor musician, Reuben has performed in Cabaret in the West End and covered in SIX, alongside credits including The Lion, The Witch and The Wardrobe, Treasure Island, David Copperfield, The Ballad of Rudy, Goldilocks, Cinderella and Wind in the Willows. On screen, he’s appeared in Crooked House and Breaking the Band as Art Garfunkel.Alongside performing, Reuben is also a musical director and composer, and a highly skilled multi instrumentalist, playing everything from piano and accordion to saxophone, bass and guitar. He brings a unique blend of musicianship, physical theatre and storytelling to every project, and even finds time to fly planes as a licensed pilot.In this episode, we talk about:🎭 What it really means to be an actor musician🎶 Balancing performing with musical direction🧠 Thriving in high pressure creative environments🎹 The skillset needed to stand out in modern theatre✈️ And how flying planes compares to performing on stageReuben brings a grounded, collaborative and creative perspective to the industry that performers at every level can learn from.🎧 Subscribe to The Fit2 Perform Podcast for weekly conversations with leading voices in performance📩 Got a question? Email [email protected]📱 Follow @fit2performwestend for more clips and behind the scenes content

“You want to look better. Feel better. Perform better. But should you be cutting… or bulking?”In this episode of The Fit2 Perform Podcast, Bobby and Steffan tackle one of the most common questions performers ask and one of the most misunderstood areas in fitness.  Because most people are told to jump straight into a fat loss phase… eat less, do more, get lean.But what if that’s actually the reason you feel stuck, tired, and frustrated with your body?This episode breaks down the real strategy behind building a physique you’re proud of, while actually feeling good in the process.💡 What We Cover🔥 Why most people default to cutting first (and why it backfires)The fitness industry loves quick wins, but fast fat loss often leads to muscle loss, low energy, and a slower metabolism.⚖️ The difference between bulking and cuttingWhat they actually mean, how they work, and why understanding this changes everything.🏋️ Why building muscle should come firstMore muscle = higher metabolism, more food, better performance, and a physique that actually looks the way you want.🍽️ How eating more can help you get leanerYes, really. Build first, then refine. Not the other way around.😴 Why extreme diets make you feel awfulLow energy, brain fog, poor performance… and why that’s not the goal.🎭 The performer perspectiveYou don’t just need to look good, you need to function. Energy, resilience, and consistency matter more than a short-term aesthetic win.✅ Key Takeaways• If you want to feel amazing, build muscle first• Cutting too early lowers your metabolism and makes progress harder• More muscle = more food, better energy, better performance• You don’t need extreme diets or endless cardio• The goal is not just to look good, it’s to feel good doing your jobBecause the real win isn’t just how you look in the mirror…It’s how you feel on stage, in rehearsals, and in your day-to-day life.

“You don’t need to starve yourself, smash endless cardio, or do 1,000 crunches a day… to get visible abs.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down one of the most requested goals in the performing arts world and cut through the noise around how to actually achieve it.Because while visible abs are often seen as the “ultimate physique goal”, most performers are chasing them in ways that are unsustainable, unhealthy, and completely unnecessary.This episode gives you the real, performance-first approach.💡 What We Cover🧠 Why everyone wants abs (and why that’s okay)Let’s address it properly. Wanting visible abs isn’t vanity, it’s confidence. And it’s a valid goal when approached in a healthy way.⚖️ The two things that actually determine visible absBody fat levels and muscle size. That’s it. No magic tricks, no shortcuts.🔥 Why cardio alone won’t get you thereThe “endless cardio” approach can leave you smaller, weaker, and stuck in a cycle that doesn’t last.🏋️ Training abs like a muscleStop treating abs differently. Load them, train them properly, and build them like you would any other muscle group.🚫 The truth about spot reductionYou cannot target fat loss in one area. No matter how many crunches you do. Sorry.🧬 Genetics and expectationsEveryone’s abs look different. Your structure matters, but that doesn’t mean results aren’t achievable.✅ Key Takeaways• Visible abs come from body fat levels AND muscle development• Train abs with resistance, not just high reps• Avoid extreme dieting and excessive cardio• You cannot spot reduce fat from your stomach• Build a strong body first, aesthetics followBecause the goal isn’t just to look good for one moment…It’s to feel confident, strong, and capable every time you step on stage.👉 Tune in now to How to Get Visible Abs (Without Wrecking Your Performance) on The Fit2 Perform Podcast.Got a question for the show? Email us at [email protected] or message us on Instagram @fit2performwestend

Steffan is reporting in from the other side of the world.In this episode of The Fit2 Perform Podcast, Bobby and Steffan attempt their first long distance recording, navigating time zones, tech glitches, and questionable internet connections while catching up on life on tour in China.But beyond the travel stories, the big question for performers is this:How do you train, eat well, and stay consistent when you’re living out of hotels, performing every night, and your routine is completely upside down?Because the reality of performing life is constant movement, unpredictable schedules, and environments that don’t always support your training goals.This episode breaks down how to stay strong, energised, and consistent even when your schedule is chaos.💡 What We Cover🌏 The China updateLife performing abroad, stage door fans, unexpected gifts, and how different theatre culture can be around the world.🏋️ Training while travelling or on tourWhy performers often default to too much cardio and conditioning when travelling, and how resistance training can be a better use of your limited gym time.⏱️ Short sessions still workEven 20 minute workouts can deliver great results if they focus on the right movements and are done consistently.🧠 Avoiding the overtraining trapWhen rehearsals and shows already demand a lot from your body, your gym training should support performance, not drain it.🥢 Nutrition on the roadHow to navigate unfamiliar food environments, find protein sources, and keep nutrition simple when you’re living out of hotels.✅ Key Takeaways• Short, focused resistance sessions can be incredibly effective.• Avoid overdoing cardio when your show schedule is already demanding.• Prioritise consistency over perfect training environments.• Keep nutrition simple and focus on whole foods where possible.• Touring life doesn’t have to derail your training if you keep the basics in place.Because performers don’t train in perfect conditions.They train in real life, with travel, rehearsals, and late nights included.👉 Tune in now to Training With Tour Schedules & The China Update on The Fit2 Perform Podcast.Got a question for the show? Email us at [email protected] or message us on Instagram @fit2performwestend.

What’s the single most underrated performance enhancer for performers?It’s not a supplement.It’s not a fancy exercise.It’s not some wild Instagram workout.It’s strength training.In this episode of The Fit2 Perform Podcast, Bobby and Steffan beat the drum for the basics and explain why the most powerful thing performers can do for stamina, control, coordination, and resilience is also the thing most people overlook.The truth is, you don’t need complicated programming or endless novelty. You need consistent work on the fundamentals.💡 What We Cover🏋️ Why the basics work bestSquats, deadlifts, presses, rows. These foundational lifts train multiple muscle groups, improve coordination, and build full-body strength that carries directly onto the stage.🔁 Consistency beats noveltyPerformers often jump from workout to workout looking for something new. But repeating the same exercises for several weeks allows you to build skill, strength, and real progress.⚡ Strength raises your performance ceilingStronger muscles improve endurance, movement efficiency, control, and power. Strength training doesn’t compete with performance, it enhances it.🧠 Master movements like skillsInstead of constantly chasing new exercises, spend time mastering the fundamentals. Practise them, refine them, and track your progress.⏱️ Short workouts can still workEven 20 minute sessions done consistently can deliver excellent results when they focus on compound lifts and progressive overload.✅ Key Takeaways• Focus on the foundational lifts: squat, deadlift, press, row.• Repeat workouts for several weeks instead of constantly changing exercises.• Strength training improves endurance, coordination, and power.• Consistency matters more than complexity.• Even short sessions can produce big results when done regularly.Because the biggest performance enhancer isn’t something new.It’s doing the boring basics incredibly well.👉 Tune in now to The Most Underrated Performance Enhancer on The Fit2 Perform Podcast.Got a question you want answered on the show? Email us at [email protected] or message us on Instagram @fit2performwestend.

In this episode of The Fit2 Perform Podcast, we’re joined by Tom Ping, a theatrical agent at Global Artists who represents an extraordinary roster of leading actors and creatives. Between them, his clients hold multiple Olivier Awards, Tony nominations and even a CBE.Before moving into agenting, Tom spent a decade as a professional performer. Trained in opera and violin at the Royal Birmingham Conservatoire, he performed with Opera North and English National Opera, and appeared in West End and touring productions including My Fair Lady, Zorro, Sweet Charity and Judy. Music was even written specifically for his voice by Andrew Lloyd Webber and composer Gareth Valentine.Alongside performing, Tom taught at leading drama schools and qualified as a personal trainer before making the transition into artist management. Now co-managing an award winning client list with Euan Livingstone at Global Artists, he brings sharp industry knowledge and genuine empathy for the performer’s journey.In this conversation, we explore:🎭 The move from performer to agent📈 What agents are really looking for💼 How to build a sustainable, long term career🧠 The mindset shifts needed to thrive in today’s industry🎶 What performing taught him about managing talentIf you’ve ever wondered how representation really works, or how to stand out in a competitive market, this one is essential listening.🎧 Subscribe to The Fit2 Perform Podcast for weekly conversations with leading voices in performance, health and the arts.📩 Questions or guest suggestions? Email [email protected]

“You can look incredible and still gas out by act two.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan tackle a hard truth in the performing arts world: aesthetics and performance are not the same thing.You can have visible abs, sharp lines, and still feel flat, underpowered, and exhausted halfway through a show. Because looking fit and being performance-ready are two completely different physiological states.This episode is about closing that gap.🪞 Aesthetics vs PerformanceWhy chasing leanness doesn’t automatically translate to stamina, power, or durability.⚡ Low Energy AvailabilityUnder-fuelling reduces output, slows recovery, impacts hormones, and increases injury risk. You might look “stage lean” but be internally depleted.🎭 The Performer TrapWhy performers often prioritise appearance over function, especially in audition season or contract periods.🔥 What Real Performance RequiresFuel, strength, recovery capacity, and resilience. Not just a certain body fat percentage.• Judge success by stamina and output, not mirrors.• Fuel for performance, not just aesthetics.• Periodise aesthetic goals around performance demands.• Strong, well-fed performers perform better and last longer.Because the goal is not just to look the part. It’s to deliver the part, night after night.👉 Tune in now to Why Looking Fit Doesn’t Mean You’re Performance-Ready on The Fit2 Perform Podcast.If you’ve ever felt “lean but flat,” this one’s for you.💡 What We Cover✅ Key Takeaways

If you’re constantly exhausted, flat on stage, or struggling to recover, the problem might not be that you’re doing too little cardio. It might be that you’re doing it wrong.In this episode of The Fit2 Perform Podcast, Bobby and Steffan unpack one of the biggest myths in performer training: that more cardio automatically equals better stamina. For many performers, excessive conditioning is quietly draining strength, blunting power, and slowing recovery.This is not anti-cardio. It’s pro-smart cardio.🏃 Too much steady-state cardioExcessive long-duration cardio can reduce strength gains, limit power output, and increase fatigue if not programmed carefully.⚖️ The interference effectEndurance work and strength training compete for adaptations. If not structured well, endurance can blunt strength and power development.🎭 The double-dip problemPerformers already get huge conditioning loads through rehearsals, choreography, and shows. Adding more on top can tip the balance into overtraining.🔋 Conditioning should support performanceCardio should enhance recovery and stamina, not leave you feeling flat or depleted on stage.• Match your cardio type to your performance demands.• Prioritise strength first, conditioning second.• Use low-intensity cardio strategically to support recovery.• Reduce cardio volume during heavy show weeks.Because the goal is not to be the fittest person in the gym. It’s to be the most durable, powerful, and consistent performer on stage.👉 Tune in now to Why Cardio Might Be Making You a Worse Performer on The Fit2 Perform Podcast.Got questions about balancing strength and conditioning? Email us at [email protected] and we’ll break it down.💡 What We Cover✅ Key Takeaways

Most performers still think resistance training is just for “getting bulky”.But the science is clear. Strength work doesn’t just change how you look, it can dramatically improve stamina, jump height, vocal power, injury resilience, and even cognitive performance.So yes, the gym can make you a better performer, just not always in the ways you expect.In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down exactly how resistance training transfers to performance on stage, backed by research and real-world performer experience.🏋️ Strength improves movement efficiency and staminaStronger muscles require less effort to produce the same movement, improving endurance without adding size.Research shows strength training improved running economy by around 5 percent with no increase in body mass (Storen et al., 2008).💥 Jump height, sprint speed, and explosive performanceExplosive strength benefits dancers, musical theatre performers, and stunt performers.Meta-analyses show resistance training and plyometrics can improve jump height by 8 to 15 percent (Markovic & Mikulic, 2010).🛡️ Injury reduction beats stretching aloneA large review found strength training reduced overuse injuries by up to 50 percent, outperforming stretching, balance training, and aerobic work (Lauersen et al., 2014).🔁 Endurance improves through muscle fibre efficiencyStrength training improves how Type I fibres are used and delays fatigue in Type II fibres, meaning repeated choreography feels easier.🎤 Posture, breath support, and vocal enduranceStronger deep core and postural muscles support breath control and reduce vocal strain across long show runs.🧠 Cognitive function and motor learningResistance training improves executive function, coordination, and learning speed, crucial for picking up choreography quickly (Chang et al., 2012).🚫 The myth that lifting makes you bulkyHypertrophy requires a calorie surplus, high volume, and specific programming. Most performers gain strength with minimal size increases when nutrition is managed.⏱️ Time efficient training still worksEven 15 to 20 minute sessions, two to three times per week, can produce meaningful neuromuscular benefits (ACSM Guidelines).• Include 1 to 3 resistance sessions per week, full body, 15 to 60 minutes• Prioritise compound lifts to improve strength, stamina, and movement efficiency• Use lower volume and moderate loads during heavy show periods• Add explosive work like jumps, swings, or throws to support choreography and lifts• Track strength metrics alongside performance markers like stamina and jump height• Stronger performers last longer, with better control, resilience, and consistency👉 Tune in now to Does the Gym Make You a Better Performer? on The Fit2 Perform Podcast.If you’ve ever avoided the gym because you thought it would hurt your performance, this episode might completely change how you train.💡 What We Cover✅ Key Takeaways

Our guest is actor Bryony Corrigan, a core member of Mischief Theatre and one of British comedy’s most recognisable faces. She’s brought joyful chaos to audiences around the world in the hit Goes Wrong productions, including Peter Pan Goes Wrong, A Christmas Carol Goes Wrong, Groan-Ups, and The Goes Wrong Show. Her improv brilliance has also shone in Mischief Movie Night In, which streamed globally to huge acclaim.Beyond Mischief, Bryony’s screen credits include Good Omens, Holby City, Inspector George Gently, The Walk-In, My Lady Jane, and I Fought the Law. In 2024, she received What’s On Stage and UK Theatre Award nominations for her powerful performance as Katie in I, Daniel Blake, confirming her range and reputation as one of the most exciting talents in British theatre today.Subscribe to the Fit2 Perform Podcast for more conversations with incredible guests from stage and screen.For inquiries or feedback, email [email protected].

Class is in session… and things have taken a very unexpected turn.In this episode of The Fit2 Perform Podcast, Bobby and Steffan share some huge news as Steffan announces he’ll be playing Miss Trunchbull on the international tour of Matilda. Yes, that Miss Trunchbull. Hammer throw energy, explosive power, and terrifying authority included.Naturally, this leads us straight into a very on-brand conversation about Phys Ed, physical preparation, and what it actually takes to step into a role that’s physically demanding, character-heavy, and performed night after night on a global tour.It’s funny, celebratory, and packed with insight into how performers prepare their bodies for big roles, big schedules, and even bigger characters.💡 What We Cover:🎭 Steffan’s casting as Miss Trunchbull and what went through his head when he got the call.🏋️ The physical demands of playing larger-than-life characters on stage.🧠 How training, mindset, and recovery shift when you’re preparing for a long international tour.😂 Why Phys-Ed might need a serious rebrand for performers.💪 How Fit2 principles apply whether you’re playing a hero, a villain, or the scariest headmistress in musical theatre history.✅ Takeaways:Big roles require smart physical preparation, not just grit.Strength, conditioning, and recovery matter more as performance demands increase.Playing extreme characters doesn’t mean sacrificing your body to the role.Training with intent keeps you durable, confident, and ready for anything.Whether you’re a Matilda fan, a performer heading into a new contract, or just here for the chaos of Miss Trunchbull energy, this one’s a must-listen.👉 Tune in now to The Fit2 Miss Trunchbull: It’s Time For Phys-Ed on The Fit2 Perform Podcast.Got questions about training for demanding roles or touring life? Email us at [email protected] and we’ll take them to the gym hall.

You don’t need more motivation or a bigger goal. You need a system that survives real life. Busy schedules, rehearsals, eight show weeks, low energy days, and last-minute calls.In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down why goals fail for performers and how to build habits that actually stick, even when life is chaotic. This is about identity, systems, and consistency, not willpower or perfection.What we cover:• Why outcome-based goals fail and identity-based goals work• How to set clear, behaviour-driven goals that fit your schedule• Building habits that reduce decision fatigue and survive show season• Why motivation is unreliable and action comes first• How to recover from slips without restarting from zeroFit2 Performer Insights:If your goal can’t survive tech week or a double show day, it isn’t the right goal.Micro-habits matter. A short lift counts. A walk counts. A protein shake counts.When things fall apart, shrink the habit. Don’t abandon it.Key takeaways:Choose identity-based goalsBuild systems, not pressurePrioritise consistency over perfectionTrack habits weekly, not emotionsSmall actions compound over time👉 Tune in now to Why Your Goals Keep Failing on The Fit2 Perform Podcast and finally build habits that work in the real world.

You think you’re doing all the “right” stuff, but your body might be working against you.In this episode of The Fit2 Perform Podcast, Bobby and Steffan uncover the hidden sabotagers that stop performers from making real strength gains, even when they’re training hard and showing up consistently.This one is all about why strength stalls, why progress feels fragile, and what actually needs fixing if you want to get stronger without burning out or breaking down.💡 What We Cover:😴 Inadequate recovery and overtrainingWhy more sessions don’t equal more strength, and how fatigue masks progress.🏋️ Poor movement technique and form breakdownHow ego-lifting, rushed reps, and compensation patterns quietly limit strength.📉 No progressive overload or smart variationWhy doing the same weights forever, or changing everything too often, both kill results.🍽️ Nutrition that doesn’t support strengthUnder-fuelling, low protein, and poor timing on heavy training days.🧠 Hormonal imbalance and chronic stressHow cortisol, poor sleep, and emotional load blunt adaptation and recovery.🔄 Inconsistency and programme hoppingWhy strength is cumulative and can’t survive constant resets.✅ Takeaways:Keep a training log and progress load or volume gradually.Prioritise clean form and limit ego-driven lifting.Build in recovery days and deload cycles on purpose.Align nutrition so heavy training days are properly fuelled.Stay consistent. Strength is built over time, not accidentally.If you feel like you train hard but your strength never quite sticks, this episode will help you spot exactly what’s holding you back and how to fix it.👉 Tune in now to Top 6 Ways to Sabotage Strength Training on The Fit2 Perform Podcast.Got a strength question or feel stuck in your training? Email us at [email protected] and we’ll tackle it on the show.

Today’s guest is the brilliant Heather Scott-Martin, a multi-talented performer and creative whose career spans the West End, major UK tours, choreography, presenting and more.Heather trained at The BRIT School and Bird College, graduating with First Class Honours in Dance and Theatre Performance. As a performer, she’s appeared in Singin’ in the Rain, Mamma Mia!, Annie, Joseph and the Amazing Technicolor Dreamcoat, Guys and Dolls, Grease, Loserville, The Fix, Beauty and the Beast, and more. She’s performed at the BBC Proms, the Olivier Awards, and even at the opening of the 2012 Olympic Aquatic Centre.Beyond performing, she’s carved out a fantastic creative career as an Associate and Assistant Choreographer, working on shows including Elf (Aldwych), The Baddies, Zog and the Flying Doctors, and Annie in both Toronto and South Africa. Heather brings warmth, humour and loads of insight from a career that keeps evolving.🎧 Subscribe for weekly episodes of The Fit2 Perform Podcast📩 Email us at [email protected]📱 Follow @fit2performwestend for behind-the-scenes clips, bonus content and more

That strange, stretchy bit of time between Christmas and New Year. The days blur, the chocolate is still flowing, and no one knows what day it is. Welcome to The Gooch of the Year.In this end-of-year episode of The Fit2 Perform Podcast, Bobby and Steffan sit right in that in-between space to reflect on 2025, unpack the lessons, wins, and wobble moments, and look ahead to what 2026 could become.It’s honest, reflective, light-hearted, and exactly what this weird week is made for.💡 What We Cover:🎭 The biggest lessons from 2025, both on stage and off.💪 What worked, what didn’t, and what we’d actually keep doing again.🧠 How reflection beats resolution when it comes to long-term growth.🎯 What we’re taking into 2026 in terms of training, mindset, work, and life.😂 A few laughs, tangents, and very real “what even was this year?” moments.✅ Takeaways:You don’t need a full reset to move forward.Reflection creates clarity, not pressure.Progress is built year on year, not January to January.The in-between moments matter just as much as the big ones.If you’re not quite ready to sprint into goal-setting mode, but you want to pause, take stock, and set yourself up properly for what’s next, this episode is for you.👉 Tune in now to The Gooch of the Year on The Fit2 Perform Podcast.Got reflections from your year or thoughts for the next one? Email us at [email protected] and let us know what you’re carrying forward.

Chestnuts roasting, prosecco flowing, shows still running. It’s the most wonderful and most exhausting time of the year.So how do you enjoy Christmas without undoing all your hard work in the gym, on stage, or in the mirror?In this festive episode of The Fit2 Perform Podcast, Bobby and Steffan break down how to protect your performance, your body, and your sanity through the Christmas period, without falling into all-or-nothing thinking or January regret.This is your permission slip to enjoy the season and stay functional at the same time.Why all-or-nothing thinking ruins progress.The maintenance mindset, where progress doesn’t require perfection.Research shows short diet breaks can improve long-term adherence and reduce metabolic slowdown.Fit2 Tip: Focus on energy, movement, and recovery, not fear of fat gain.Why movement habits matter more than structured workouts right now.NEAT counts, dancing, walks, housework, everything adds up.Micro-sessions like 10-minute circuits, hotel room workouts, or mobility flows.Fit2 Tip: Move daily, even if it’s not a formal session. Your joints and brain will thank you.Why a day, or even a week, of indulgence doesn’t undo a year of training.Protein first, hydration second, pudding third.How alcohol and sleep loss impact muscle recovery and performance.Fit2 Tip: Eat mindfully, and if you’re on double shows, use Christmas dinner as carb loading.Late shows, parties, and travel quickly create sleep debt.Studies show short naps and consistent wake times help offset late nights.The role of magnesium, hydration, and proper wind-down routines.Fit2 Tip: Prioritise naps over Netflix. Your mood, energy, and appetite control will improve.How to set realistic January goals without guilt-fuelled overcorrection.Why a reset doesn’t mean punishing yourself.Sustainable strategies for post-holiday training and nutrition.Fit2 Tip: Start small. Track steps, plan sleep, and get one solid session in. That counts.You don’t lose progress in a week, you lose it when you quit consistency.Maintenance is progress during show season.Movement beats perfection.Enjoy the season. Fuel performance, not punishment.👉 Tune in now to The 12 Gains of Christmas: How to Stay Fit, Festive and (Mostly) Functional on The Fit2 Perform Podcast.Got a festive survival question or a Christmas habit you swear by? Email us at [email protected] and we’ll keep the conversation going.🎄 1. “On the First Day of Fitness…” Reframing the Christmas Mindset🚶 2. Staying Active Without Training Hard🍽️ 3. “Feast Mode Activated” Navigating Christmas Food Without the Guilt😴 4. “Sleep Like Santa” Recovery Over Perfection🎯 5. “New Year, Same You (Just Sharper)” Ditch the January Panic✅ Key Takeaways

“You train, sleep, eat… but little habits you don’t even notice could be tanking your testosterone (and your overall hormonal balance). Let’s expose them.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan dig into the everyday mistakes that quietly disrupt testosterone and hormonal health, and why this matters massively for performers. This is not about extreme biohacks or supplements. It’s about the boring, invisible stuff that makes or breaks your energy, recovery, mood, and physical resilience.Why it matters for performers:Testosterone supports lean muscle maintenance and repair, which is crucial for dancers and actors relying on strength, control, and fast recovery between rehearsals and shows.It helps regulate dopamine and serotonin, supporting drive, focus, confidence, and emotional resilience in high-pressure environments.It supports bone density and connective tissue strength, reducing the risk of stress fractures and overuse injuries common in physically demanding roles.💡 What We Cover:😴 How poor sleep, late nights, and blue light exposure disrupt hormone production.🧠 How chronic stress, emotional load, and overtraining suppress testosterone.🍽️ Why eating too little or having erratic calorie intake signals danger to your body.🧴 The impact of environmental toxins like plastics and endocrine disruptors.🍺 The role of alcohol, excessive cardio, and micronutrient deficiencies in hormonal decline.✅ Takeaways:Prioritise consistent 7 to 8 hours of quality sleep.Monitor stress levels and build in daily de-stress practices.Eat regular, balanced meals and avoid long-term undereating.Reduce exposure to BPA and phthalates by choosing safer packaging.Use strength training intelligently and avoid excessive cardio volume.If your motivation is flat, recovery feels slow, or you feel “off” despite doing everything right, this episode might explain why.👉 Tune in now to Mistakes That Are Destroying Your Testosterone Levels on The Fit2 Perform Podcast.Got questions about hormones, recovery, or training balance? Email us at [email protected] and we’ll dig into them on the show.

Here are 5 training tricks you’ve probably ignored, but might be the secret sauce your body’s been waiting for.In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down five muscle-building hacks that sound a bit wild, slightly questionable, and definitely unconventional… yet they actually work when used properly.Some of these are backed by science, some are backed by experience, and some are backed by… well… we still don’t fully know why they work. But they do. And we’re diving in.💡 What We Cover:🔥 Fasted CardioIt works. We don’t know exactly why. But it does.Who should use it, who shouldn’t, and what the research says so far.🧠 Mind-Muscle ConnectionEMG studies show the same muscle activation, but growth improves anyway.Why focusing makes your reps more effective and how to do it properly.⚡ Priming or Pre-Exhausting a MuscleThis is not about more activation. It’s about better form, better tension, and more fatigue.We give you the rules so you don’t destroy your workout.🥔 Low-Carb Diets for HypertrophySounds insane. And yes, there are caveats.But in certain windows, for certain performers, it can actually help.🏋️ Resistance Training (The King of All Hacks)The hack that isn’t a hack. The foundation that makes every unconventional strategy actually work.✅ Takeaways:Some unusual methods work because they change how you focus, not what you lift.Not all hacks are for all people. Timing and context matter.Proper resistance training is the base of everything.Experiment, learn your body, and don’t fear the unconventional.Get ready for an episode that’s weird, nerdy, surprisingly useful, and guaranteed to give you at least one “oh wow” moment.👉 Tune in now to 5 Muscle Building Hacks That Sound Crazy (But Work!) on The Fit2 Perform Podcast.Got a hack we should try? Email us at [email protected].

“You’ve got great workouts and meal plans, but if your stress, mood, or emotional habits are hijacking your system, nothing changes.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan tackle a topic that’s often overlooked in fitness conversations but hugely influential for performers: the emotional and psychological drivers of body composition. Because fat loss, muscle gain, and recovery don’t happen in a vacuum. Your nervous system is always involved.This is about going beyond calories and training plans, and understanding why how you feel might be shaping how your body responds.💡 What We Cover:🧠 How chronic stress hormones like cortisol and adrenaline interfere with fat metabolism, appetite regulation, and satiety hormones.🍫 Emotional eating and how stress changes food decisions, even when your intentions are solid.😴 The powerful link between sleep, mood, insulin sensitivity, and recovery.📚 Real-world evidence and research connecting stress, anxiety, and low mood with long-term body composition trends.🎭 Practical tools performers can use, including journalling, breathwork, micro-breaks, and simple cognitive behavioural strategies.💪 How mental resilience and physical training need to work together, not separately.✅ Takeaways:Track mood and stress alongside food and training using simple ratings or journals.Use breathing or short pauses when tension spikes to reset your nervous system.Be kind to yourself. If your brain is overloaded, reduce volume, not quality.Build in mental rest days, not just physical ones.Because sometimes the issue isn’t your macros or your programme. It’s the invisible load you’re carrying alongside them.👉 Tune in now to Your Emotions Are Making You Gain Weight on The Fit2 Perform Podcast.Got questions about stress, mindset, or body composition? Email us at [email protected] and we’ll dig into them on the show.

Today’s guest is a force. Leo Oliva is an actor, writer, producer and former ER nurse whose career has taken him from Hollywood sets to Shakespearean stages.You’ve seen him in NCIS: LA, The Last Ship, Scorpion, I Love Dick and most recently The Gentlemen on Netflix. He’s worked alongside Danny Glover, collaborated with Morena Baccarin and John Noble, and holds an MFA from LAMDA where he tackled classical giants like Falstaff and Capulet.Now? He’s rewriting the rules. His new play Patria o Muerte just premiered at Riverside Studios, a fierce, bilingual reimagining of Macbeth through the eyes of Fidel Castro and the Cuban Revolution.We talk about:– His journey from ER nurse to screen actor– The hustle behind building a career in Hollywood– The transition to UK theatre and classical training at LAMDA– Writing and starring in Patria o Muerte at Riverside Studios– Reimagining Macbeth through the lens of the Cuban Revolution– Why telling stories from a Latinx perspective is more urgent than ever📩 Want performance tips and mindset tools?Email “PERFORM” to [email protected]🔔 Like the episode? Subscribe, rate the show and share it with someone who’d love it.

When shows, travel, late nights and odd hours take over, how do you keep your body from unravelling?In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down exactly how performers can stay strong, mobile and energised when life turns into a whirlwind of rehearsals, check-ins, get-outs, trains, planes, buses, hotels and eight show weeks.This isn’t about perfection. It’s about survival with strategy.💡 What We Cover:⚠️ The common pitfalls, including skipped sessions, overreaching and creeping muscle loss.📉 Why your goal during busy weeks should be maintenance, not progression.🏋️ The essentials you must preserve: mobility, core and strength patterns that stop your body from breaking down.🧳 Portable training tools and strategies like resistance bands, bodyweight sessions, hotel gym hacks and micro-workouts.😴 The big three of recovery, sleep, nutrition and active rest, and how to protect them when your schedule is chaos.🧠 Mental resilience and how to keep your head straight when fatigue and pressure hit at the same time.📅 Sample micro-programmes designed for touring weeks, tech week and heavy performance runs.✅ Takeaways:Identify your non-negotiables (stretching, breathing, core stability).Switch into maintenance mode to avoid burnout or breakdown.Build buffer weeks or deloads before intense show runs.Keep track of what works for you on the road so you can refine your personal tour kit.If your schedule is wild, inconsistent or completely at the mercy of the show, this episode will give you a blueprint for staying strong without sacrificing your performance.👉 Tune in now to Show Schedule Survival: How to Train When You’re Busy, Tired and Travelling on The Fit2 Perform Podcast.Got a question about touring, fatigue or training on the go? Email us at [email protected].

You’re doing it 20,000 times a day, but most people are doing it wrong. Breath might just be your biggest untapped performance tool.In this episode of The Fit2 Perform Podcast, Bobby and Steffan explore the often-overlooked power of breathing techniques in enhancing both vocal and physical performance. Whether you’re belting on stage, dancing full out, or lifting in the gym, your breath is the foundation of control, endurance, and calm under pressure.💡 Talking Points:🫁 How diaphragmatic breathing improves oxygen delivery, stress regulation, and vocal resonance.🏋️‍♂️ Why breath control leads to better bracing in lifts, more precise movement, and sharper focus.😮‍💨 How shallow, chest-driven breathing increases anxiety, tension, and fatigue.🎤 The exciting overlap between singing coaches and strength coaches, both now seeing breath as the key to performance longevity.✅ Takeaways:Practice “360 breathing” by expanding the ribs, belly, back, and sides for full control.Use nasal breathing during low-intensity training or cardio to improve efficiency and calm.Combine vocal warm-ups and breathwork for double the benefit in both performance and recovery.Explore apps like Othership or Breathwrk to build your breath training habit.Because when you learn to control your breath, you learn to control your performance.👉 Tune in now to The Role of Breathing Techniques in Vocal and Physical Performance on The Fit2 Perform Podcast.Got your own breathwork tips or questions? Email us at [email protected] and join the conversation.

In this episode of The Fit2 Perform Podcast, we’re joined by the brilliant Gabriela Gregorian – a performer whose journey started in childhood and continues to evolve on stage and online.From early roles in Billy Elliot and Pendragon to credits in Shrek the Musical, Half a Sixpence, Top Hat, and A Knight’s Tale, Gabriela’s stage career is packed with variety and versatility. We also chat about her creative life as part of the viral trio @gregoriansisters, who’ve built a loyal following of over 1.7 million across Instagram and TikTok by blending dance, fashion, music, and a bit of sisterly madness.Whether you’re a performer, a content creator, or just trying to balance passion and platform, this episode has something for you.🎧 Subscribe to The Fit2 Perform Podcast wherever you get your podcasts📲 Follow us on Instagram @fit2performwestend📩 Got a guest recommendation? Email us at [email protected]— new episodes every week —

You’re only as strong as the muscles you’re not training. And those are usually the ones keeping you injury-free.In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down the science and strategy behind injury prevention for performers — and why strengthening the smaller, stabilising muscles might be the most important training you’re not doing.Whether you’re dancing, lifting, or performing eight shows a week, these muscles are your backstage crew — quietly holding everything together until they’re overworked or ignored.💡 Talking Points:🦵 How weak stabilisers like the glutes, scapular muscles, and deep core often cause common injuries.🎭 Why performers are especially prone to repetitive strain from the same movement patterns day after day.⚠️ The problem with over-relying on stretching to “fix” pain instead of strengthening the root cause.📚 Research showing that targeted prehab can reduce injury risk by 50–60%.🧱 The role of isometric exercises in building tendon strength and joint stability.✅ Takeaways:Add 2–3 weekly prehab sets targeting glute med, lower traps, and adductors.Use resistance bands to build strength and control through full range of motion.Focus on movement quality, not just load.Rotate your training through all planes of motion (sagittal, frontal, transverse) for balanced strength.Because prevention is always easier than rehab — and your best performances happen when your body feels bulletproof.👉 Tune in now to Injury Prevention 101: Strengthening Supporting Muscles on The Fit2 Perform Podcast. Got questions about injury prevention or prehab? Email us at [email protected] and we’ll answer them on the show.

You track weight lifted, reps, and steps, but those numbers only tell half the story. What if your mindset, perception, and internal state are the real reason your progress has stalled?In this thought-provoking episode of The Fit2 Perform Podcast, Bobby and Steffan explore how shifting your focus from pure output to true performance can transform not just how you train, but how your body responds. Because the secret to long-term results isn’t just in the numbers, it’s in how you move, think, and feel.💡 What We Cover:📊 The difference between output metrics (like weight, speed, or reps) and performance metrics (movement quality, resilience, and fatigue).⚖️ Perception drift: how we slowly lose our sense of what “normal” performance feels like.🧠 How your mental and emotional state can influence strength, coordination, and recovery, even when the programme stays the same.🎭 Real-world stories where mindset shifts changed performance far more than training tweaks.🛠️ Practical tools to integrate mindset work into your routine, including journalling, feedback, and internal cues to stay connected to your body.✅ Takeaways:Pair every number with qualitative feedback such as how you feel, how smooth the movement is, and how in control you are.Use regular check-ins to reset your perception of effort and performance.Treat mindset tools like visualisation and reframing as part of training, not as extras.Remember: performance is holistic because your body and brain are a team.👉 Tune in now to Focusing on Performance Transforms Your Body on The Fit2 Perform Podcast. Have your own story of how mindset changed your performance? Email us at [email protected] and we might feature it in a future episode.

From Miss Dance winner to West End powerhouse to Hollywood screen star, Yasmin Harrison’s journey is nothing short of epic.She lit up the stage in the original casts of Memphis and The Bodyguard Musical, before being handpicked by Sir Kenneth Branagh for The Entertainer, later joining him on screen in Murder on the Orient Express.Since then, Yasmin has carved out a major career in film, with standout appearances in Cinderella, Aladdin, Matilda, Barbie, Wonka, The Little Mermaid, Beetlejuice 2, and the upcoming Snow White and The Running Man.She’s also danced for global icons like Ed Sheeran, Dua Lipa, French Montana, Little Mix, and 21 Savage, and appeared on shows including The X Factor and Britain’s Got Talent.In this episode, we talk about her extraordinary career, her mindset behind longevity, and the transition from stage to screen.🎧 Available now on The Fit2 Perform Podcast💬 Got a question for us or our guests?Email: [email protected]

Butterflies before the show are completely normal… but if anxiety is stealing your spark on stage, it’s time to take back control. In this empowering episode of The Fit2 Perform Podcast, Bobby and Steffan dive deep into the science and psychology of performance anxiety—and share practical tools to help you build true mental resilience.Whether you’re stepping into an audition room, onto a West End stage, or facing a high-stakes moment in life, this one’s for anyone who wants to perform under pressure without losing their flow.💡 Talking Points:⚡ How acute stress elevates cortisol, impacting breathing, coordination, and vocal control.🔥 The science behind “fight or flight” and how an overactive sympathetic nervous system affects performance.😵 Cognitive fatigue and why it leads to poor emotional regulation and decision-making on stage.💪 Why mental tools are just as trainable as physical ones—and how to start strengthening yours.✅ Takeaways:🌬️ Use box breathing or 4-7-8 breathing to calm your nervous system in high-stress moments.📝 Try pre-show journalling to externalise anxious thoughts and clear your headspace.🎯 Use visualisation to “rehearse calm” before stepping into the spotlight.🎭 Learn how reframing stress as excitement can instantly enhance performance (supported by ACT research).Performers spend hours training their bodies—but your mindset deserves the same attention. These tools can help you not just manage anxiety, but use it to your advantage.👉 Tune in now to Mental Resilience: Techniques to Combat Performance Anxiety on The Fit2 Perform Podcast. Got your own strategies or questions about managing nerves? Email us at [email protected] and join the conversation.

From Nottingham to Broadway, Grace Hodgett-Young is one of musical theatre’s brightest new stars.After training at Mountview, Grace made a stunning West End debut as Betty Schaeffer in Sunset Boulevard, a performance that earned her an Olivier Award nomination and the WhatsOnStage Award for Best Debut. She quickly followed with the role of Eurydice in Hadestown, before reprising Betty for the Sunset Boulevard transfer to Broadway.Her work has already been captured forever on the audio albums for both Hadestown and Sunset Boulevard, cementing her place as one of the most exciting new voices of her generation.✨ In this episode we chat about:• How it feels to be recognised with Olivier and WhatsOnStage nominations so early in her career• The whirlwind journey from Mountview to the West End and Broadway• What it’s like stepping into huge, vocally demanding roles like Eurydice and Betty Schaeffer• The recording process and what it means to have her performances immortalised on cast albumsGrace’s rise has been nothing short of extraordinary, and this conversation is full of honesty, inspiration and behind the scenes insight.📩 Got questions for Grace or the podcast team?Send them to [email protected]

Your brain is 75% water. So if you’re feeling slow, sore, or snappy in rehearsal… you might just be thirsty. The truth is, even mild dehydration can tank your focus, your stamina, and your stage presence.In this episode of The Fit2 Perform Podcast, Bobby and Steffan unpack the hidden role hydration plays in peak performance, and why staying on top of your fluids could be the simplest (and most overlooked) hack to getting through long rehearsals and eight-show weeks.Talking Points:⚠️ Just 2% dehydration = 20% performance drop (reaction time, focus, strength).🚽 Why performers often avoid drinking enough water (“I don’t want to pee mid-show”)—and how that backfires.🥵 The hidden issue of electrolyte loss, especially in hot theatres and under stage lights.🍫 Why energy crashes often come from dehydration—not hunger.Key Takeaways:✅ Start the day with 500ml water + pinch of salt or an electrolyte tablet.✅ Sip constantly during rehearsals—don’t wait for breaks to catch up.✅ Track your fluid intake (aim for ~35ml per kg bodyweight daily).✅ Remember: herbal teas, broth, and water-rich foods all count too.We wrap things up with a listener question that ties directly into hydration and performance—practical tips you can put into action today.👉 Tune in now to Hydration Hacks – Staying Energised During Long Rehearsals on The Fit2 Perform Podcast. Got your own hydration strategies or questions for us? Email them to [email protected] and join the conversation.

This week, Bobby and Steffan are joined by the incredible Raffaella Covino, retired performer turned mental health trailblazer and founder of Applause for Thought.After a 13 year career spanning the West End, UK, and international stages, Raffaella hung up her performance shoes to take on something even bigger: improving the mental health landscape of the performing arts industry.Her credits include standout productions like The Sound of Music, In the Heights, Hairspray, On the Town, RENT, A Monster Calls, Peter Pan and A Christmas Carol. Known for her work as a swing, understudy, dance captain and associate, she brings a rare depth of understanding of the industry’s demands and the support it often lacks.Now, as the founder of Applause for Thought, a multi award winning mental health organisation, Raffaella is driving change from the inside out. 💬In this episode:Her personal journey from performer to mental health advocateWhat sparked the creation of Applause for ThoughtWhy mental health support in the arts must go beyond reactive measuresHow companies and creatives can build mentally healthy rehearsal roomsWhat proactive, preventative and passionate support actually looks likeThe future of wellbeing in the theatre industryWhether you’re a performer, creative, educator or employer, this one is essential listening.📩 Got questions or want to connect?Drop us an email at [email protected]

“You’re not lazy — you’re under-recovered. Poor sleep is killing your gains, your memory, and your mood on stage.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan dig into the critical relationship between sleep and performance. From recovery and focus to mood and memory, quality sleep is the ultimate performance enhancer—yet it’s often the first thing performers sacrifice.Talking Points:🛌 How sleep drives recovery, immune function, and memory consolidation.🎭 Why performers often struggle with irregular sleep due to shows, screens, and late-night meals.⚠️ The scary truth: even one night of poor sleep affects coordination, reaction time, and learning.🌪️ How sleep debt ramps up cortisol, slows muscle repair, and leaves you in a fog on stage.Key Takeaways:✅ Build wind-down rituals: consistent bedtime, screens off 30 minutes before, blackout curtains.✅ Avoid intense training after 8pm if you struggle to fall asleep.✅ Use short naps (20–30 mins) strategically, especially between double-show days.✅ Cut caffeine after mid-afternoon to protect your night’s rest.And to finish, we answer a listener question that ties perfectly into the sleep-performance puzzle.👉 Tune in now to The Sleep-Performance Connection – Are You Getting Enough Rest? on The Fit2 Perform Podcast. Got sleep struggles or hacks that work for you? Email us at [email protected] and join the conversation.

From school choirs in Neath to some of the biggest opera stages in Europe… this week’s guest is the extraordinary Welsh tenor Joshua Owen Mills 🎶A graduate of the Guildhall School and former young artist at the Bayerische Staatsoper in Munich, Joshua’s career has spanned ENO, Garsington Opera, Savonlinna Opera Festival and more – with acclaimed roles like Don Ottavio and Nemorino under his belt.Known for his “gleaming legato” (The Times), Joshua is also deeply passionate about new music and personal development – a rare mix in the classical world that makes this episode a truly unique insight into the life of a modern opera singer.We talk about:✨ His journey from am-dram to international opera✨ The mental and physical demands of singing professionally✨ What the classical world could learn from other industries✨ Balancing tradition with innovationWhether you’re a performer, musician or just love a great story — this episode delivers 🎧📩 Got questions or thoughts? Email us at [email protected], rate and share — and let us know what resonated most with you!

“Most warm-ups are either too long, too random, or doing the exact opposite of what your body needs before curtain up.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down the mistakes performers make in their warm-ups—and how to fix them. Whether you’re hitting the gym, stepping into rehearsals, or preparing for curtain up, your warm-up sets the tone for everything that follows. Get it wrong, and you’re already playing catch-up.Talking Points:🛑 Why static stretching can reduce strength and explosiveness (especially when held too long).⚡ How jumping straight into intense cardio ramps up fatigue before the show even begins.🌀 Why “random” warm-ups—like aimless foam rolling—waste precious energy and time.🎭 Why the warm-up should always match the performance demands (physical, vocal, and even mental).Key Takeaways:✅ Build warm-ups around mobility, cardio activation, and active stretching.✅ Add CNS activators (like hops, tension drills, or breathwork) to prime your body.✅ Keep it consistent, focused, and efficient—10 to 15 minutes is all you need.And to round things off, we answer a brilliant listener question that ties perfectly into the warm-up conversation.👉 Tune in now to Why Your Warm-Up Might Be Sabotaging Your Performance on The Fit2 Perform Podcast. Got your own warm-up routine or a question for us to tackle? Email us at [email protected]—we’d love to hear from you!

This week, we’re joined by one of the UK’s most respected voices in performance coaching: Dean Hammond.A certified Strength and Conditioning Specialist with nearly two decades of experience across both the British Army and civilian sectors, Dean has trained everyone from tactical athletes in high-pressure environments to everyday people smashing extraordinary goals.He’s not just a coach. He’s a leader, educator, and expert in human performance optimisation.🪖 Military grit meets coaching excellenceWith operational tours in Iraq and Afghanistan, and high-level roles at the Army School of Physical Training and the Royal Military Academy Sandhurst, Dean brings a unique perspective on discipline, performance, and leadership.🔥 In this episode, we dive into:• The mindset behind elite performance, military or otherwise• Why fitness must go beyond aesthetics• The power of The Catalyst Project and what it takes to break mental and physical limits• Lessons learned from leading under pressureWhether you’re training for the stage, sport, or life; this episode will challenge how you think about fitness, purpose, and pushing your potential.📩 Got questions for Dean or the team?Email us at [email protected]’d love to hear from you!

“If you’re skipping carbs, chugging green juice, or eating 1,200 calories a day… we need to talk.”In this myth-busting episode of The Fit2 Perform Podcast, Bobby and Steffan break down three of the most common (and damaging) nutrition misconceptions circulating in the performing world. If you’ve been told carbs are evil, that you have to eat “perfectly clean,” or that the fastest way to your goals is by slashing calories—this one’s for you.In this episode:🥖 Myth 1: Carbs Make You FatWhy your body prefers carbs for fuel during high-output performance days and how cutting them can actually tank your energy and stage presence.🥗 Myth 2: You Need to Eat “Clean” All the TimeThe dangers of over-restriction, why chasing perfection backfires, and how flexible eating supports better recovery, consistency, and enjoyment.⚡ Myth 3: Low Calorie = Faster ResultsHow under-fuelling increases injury risk, disrupts hormones, wrecks sleep, and stalls progress—especially for performers pushing their limits.Key Takeaways:Smart carbs = smart performers.Consistency beats perfection every time.Prioritise protein and energy balance before cutting anything.Plus, we respond to a listener question that ties perfectly into the episode theme, offering practical, real-world advice you can use right now.👉 Tune in to 3 Nutrition Myths Every Performer Should Ignore on The Fit2 Perform Podcast and start fuelling your body for both performance and longevity. Got a myth you want us to tackle? Email us at [email protected] and we might feature it in an upcoming episode.

This week, Bobby and Steffan are joined by the brilliant Gavin Ryan, currently lighting up the West End in Moulin Rouge at the Piccadilly Theatre as 1st Cover Christian. With a career already spanning leading romantic roles, powerhouse ensemble work, and even a turn on the big screen, Gavin’s story is one of drive, resilience, and a love for performance.🎭 From Tony to ChristianGavin takes us behind the scenes of playing Tony in West Side Story at Dublin’s Bord Gáis Energy Theatre and how that experience prepared him for stepping into the glittering, high-energy world of Moulin Rouge. He talks about the pressure and thrill of covering Christian – a role full of vocal demands and emotional depth – and how he keeps himself ready to step into the spotlight at a moment’s notice.🎤 The Choir of Man & The Art of SwingingWe also dive into his time as a swing in The Choir of Man in the West End, a role that demands adaptability, quick thinking, and a deep connection to the ensemble. Gavin shares what it takes to master multiple tracks and thrive in a show’s fast-paced environment.🗣️ Vocal Injury & The Road BackIn one of the most honest parts of the conversation, Gavin opens up about suffering a vocal injury, the emotional and professional challenges that came with it, and the rehabilitation process that brought him back to full strength. His journey offers invaluable insight for any performer navigating vocal health struggles.🌟 Why You’ll Love This Episode:Candid insight into covering a leading role in a hit West End musicalStories from West Side Story, The Choir of Man, and Moulin RougeAn honest look at vocal injury recovery and vocal health for performers📩 Got a question for Gavin or the team?Send it to [email protected] and we might feature it in a future episode!🎧 Hit play and hear the inspiring journey of a performer who’s embraced every challenge – from Dublin to the West End, from screen to stage, and from injury to recovery.

In this episode of The Fit2 Perform Podcast, we dive into a topic that’s often misunderstood in the performing world: overstretching. Flexibility is praised, pushed, and sometimes forced, but what if more flexibility is actually costing you performance, control, and long-term joint health?Bobby and Steffan unpack the fine balance between being bendy and being strong and why mobility might be the flexibility upgrade you actually need. 🎭💪In this episode:⚠️ The Hidden Risks of OverstretchingFrom joint instability to performance plateaus, we reveal what really happens when flexibility goes too far and why more isn’t always better.🔄 Flexibility vs. MobilityWhat’s the difference? Why do you need both? And how do you know when you’re chasing the wrong one?🩰 Performers Specific MobilityDancers, yogis, aerialists...we see you. We talk about how to safely maintain flexibility while building the control and strength your body craves.🔧 Stability Tools & Training TipsSimple techniques to build more control, balance, and joint integrity, without sacrificing your range of motion.🧠 Mindset Shifts Around “Tightness”Why being stiff isn’t always bad, and how rethinking your goals around flexibility could actually make you a better, stronger performer.👉 Tune in now to The Hidden Dangers of Overstretching – Flexibility vs. Stability on The Fit2 Perform Podcast. Got questions, concerns, or stories about flexibility training? Email us at [email protected] and join the conversation.

In this globe-trotting episode of The Fit2 Perform Podcast, Bobby and Steffan are joined by the sensational Patrick Jeremy – a true triple-threat performer whose career has spanned continents, genres, and languages.From his hometown of Adelaide to Miss Saigon in Vienna, Sydney and Singapore, Patrick has worked across opera, musical theatre, and cabaret, earning acclaim for his versatility, power, and presence – and even being dubbed “the tenor in tap shoes.”🎭 Musicals. Opera. International Tours.Patrick shares the reality of life on the road as the Engineer in Miss Saigon, performing the role in multiple productions across the globe, including in German, and how he balances vocal precision with high-octane storytelling.🎵 From Sondheim to SaigonWe discuss his award-nominated performances in Sunday in the Park with George and Passion, cabaret debuts in New York and London, and his unique path through both the opera world and the West End.💬 Why You’ll Want to Listen:Life inside major international productionsThe challenges (and rewards) of multilingual performanceHow to thrive in both musical theatre and operaInsights into vocal care, longevity, and creative reinvention📩 Got a question for Patrick or the podcast team?Send it over to [email protected] – we’d love to hear from you!🎧 Tune in now and enjoy this fascinating conversation with one of the most versatile and hard-working performers in the business.

Ever hit the stage feeling flat—even when you’ve slept, eaten, and warmed up? In this energy-boosting episode of The Fit2 Perform Podcast, Bobby and Steffan expose 5 sneaky habits that could be silently zapping your stamina, draining your focus, and holding you back from peak performance.These aren’t the obvious culprits. They’re the subtle day-to-day choices that slowly chip away at your energy reserves—on stage, in rehearsal, and in life.In this episode:🔋 The Hidden Energy Leaks – From digital overload to sneaky sleep disruptors, we break down five common habits performers fall into without realising the cost.🧠 Why They Matter – Understand the physiological and psychological toll these habits take—especially when you’re performing 8 shows a week.🎭 Real-World Performer Fixes – Simple, realistic strategies to swap the energy drains for energy gains, without overhauling your entire life.💥 Mini Wins, Big Impact – How tiny tweaks to your routine can help you feel more energised, focused, and ready to smash the stage every night.If you’ve been feeling foggy, flat, or just not quite firing at full power—this one’s for you.👉 Tune in now to 5 Sneaky Habits That Are Draining Your Stage Energy on The Fit2 Perform Podcast. Got one to add to the list? Email us at [email protected] and tell us your biggest energy drain!

This week, Bobby and Steffan are joined by the powerhouse that is Eddie Slattery – a choreographer, director, and partner dance specialist with nearly two decades of experience across stage and screen. From Strictly Come Dancing to Bridgerton, Killing Eve to Matilda – Eddie’s name is behind some of the biggest productions in the business.🔥 From Ballroom to the Big ScreenWe dive into Eddie’s incredible journey – from dancing and flying (literally) across the world as an aerialist and dance captain with Royal Caribbean, to recently performing in Bat Out of Hell for ITV’s Big Night of the Musicals. He shares how his background in Latin, ballroom, swing and musical theatre shapes the bold, dynamic choreography he’s become known for.🎭 Creating for the GreatsEddie’s choreographic and creative work spans Emmy, Tony, Olivier, and BAFTA-winning projects – including Strictly, Bridgerton, My Fair Lady, and The Greatest Dancer. He tells us what it’s like consulting for the National Theatre’s Ballet Shoes (coming soon to the West End) and directing multiple cruise line productions and Warner Bros. live shows internationally.🎓 The Educator’s EdgeEddie is also a much-loved tutor, having taught at top-tier performing arts schools like ArtsEd, Laines, Urdang, Tring Park, Wilkes, and more – as well as all over Europe. His insight into what it really takes to prepare for the demands of today’s industry is a must-listen for aspiring performers and professionals alike.🌟 Why You’ll Love This Episode:Hear what it’s like to choreograph for major film and TV projectsGet backstage insights from Strictly, Bridgerton, and beyondLearn how to build longevity as a creative in multiple disciplinesBe inspired by one of the most versatile movement minds in the industry📩 Got questions for Eddie or the team?Email us at [email protected] and we might feature your question on a future episode!

Whether you’re heading to the beach, catching flights, or just taking a well-earned break, this episode of The Fit2 Perform Podcast is here to help you actually enjoy your holiday—without guilt, shame, or diet drama.Bobby and Steffan break down how to approach holidays with a healthy mindset, flexible habits, and zero pressure to “earn” your rest. Because newsflash: rest is productive too. 🧠💛In this episode:🌴 Redefining “Holiday Mode”Why going all-in on enjoyment doesn’t mean you’re falling off track—and how you can loosen the reins withoutsabotaging your goals.🍕 Food Freedom on HolidayHow to approach meals with flexibility, fun, and zero stress. (Yes, you can eat the gelato and still be a high-performing human.)💪 To Train or Not to Train?Should you pack your gym kit? We’ll give you our personal takes on moving while away, and why “training” might look different—and that’s okay.🧠 Mindset ResetWe talk about the pressure performers and fitness lovers often feel when taking time off—and how to unlearn guilt-based habits around food, rest, and “falling behind.”🎒 Your Holiday ToolkitQuick tips you can take with you—whether it’s a five-minute stretch, your favourite snacks, or just knowing how to talk back to that inner critic.The bottom line? You deserve rest. You deserve joy. And you don’t have to “make up for it” when you get back.👉 Tune in now to The Ultimate Holiday Guide – Ditch the Guilt, Keep the Joy on The Fit2 Perform Podcast. Got your own holiday habits or questions? Email us at [email protected] and let’s keep the conversation going—preferably poolside. 🏖️📧

In this epic new episode, Bobby and Steffan sit down with the one and only Gareth David-Lloyd — best known to sci-fi fans across the globe as Ianto Jones from Torchwood and Doctor Who. But Gareth’s journey goes far beyond the Hub…🎬 Actor. Writer. Fan Favourite.We dive into Gareth’s incredible career on screen and stage, from battling aliens to captivating audiences with emotional depth and razor-sharp delivery. His portrayal of Ianto became a cultural touchstone, gaining him a loyal global following — and he’s still making waves with new projects in TV, audio drama, and theatre.🧠 The Man Behind the Mystery:Gareth opens up about life before and after Torchwood, his early training, his writing work, and what it’s like navigating fan culture, convention life, and staying creatively fulfilled in a rapidly changing industry.🎤 Why You’ll Want to Hit Play:Behind-the-scenes stories from Torchwood and Doctor WhoHonest insight into the life of a working actor in TV and theatreA brilliant, thoughtful conversation with one of sci-fi’s most beloved stars📩 Got Questions?Send yours to [email protected] — we’d love to hear from you!

In this powerhouse episode of The Fit2 Perform Podcast, Bobby and Steffan reveal their top 5 favourite advanced exercises specifically designed to take performers to the next level—whether you’re dancing, singing, acting, or doing all three at once!These aren’t your average gym moves. We’re talking exercises that build real-world strength, improve stage stamina, boost joint stability, and keep your body resilient through 8-show weeks and beyond. 💥In this episode:🔥 5 Go-To Moves for Performer Longevity – From explosive power to rotational control, we break down our personal favourites and explain exactly why they work for the demands of a performing career.🎯 Why These Beat the Basics – Learn what makes these exercises “advanced” and why they’re the logical next step once you’ve nailed the fundamentals.🎭 Built for the Stage – How each movement translates to better performance—whether you’re belting a ballad, landing a jump, or hitting choreography with confidence.💡 Coaching Cues & Common Mistakes – Our top tips on how to execute these movements properly and avoid the classic traps performers fall into.Whether you’re deep into a contract or levelling up in the off-season, these are the moves we use ourselves—and with our clients—to build strong, functional, show-ready bodies.👉 Tune in now to Top 5 Advanced Exercises Every Performer Should Be Doing on The Fit2 Perform Podcast. Got a go-to move you swear by? Email us at [email protected] and let’s add it to the list!

In this star-studded and strength-fuelled episode of The Fit2 Perform Podcast, we shine the spotlight on the brilliant Hannah Boyce—a powerhouse performer whose journey spans the West End, international stages, national tours, and now… your Netflix homepage.From smashing it as Caprice in The Comedy About a Bank Robbery to stealing scenes in Sex Education as Harriet Anders, Hannah’s career has been anything but predictable—and her commitment to health, strength, and performer wellbeing makes her the perfect Fit2 Perform guest.In this episode:🎭 From Stage to ScreenWe take a walk through Hannah’s incredible performance CV—from Dreamboats and Petticoats to Horrible Histories, The Judas Kiss, and her most recent run in Cluedo 2. She shares the stories behind the roles, life on tour, and the unique challenges of juggling physical comedy, drama, and everything in between.📺 Sex Education & Working On-ScreenWe talk about what it was like stepping onto the set of one of Netflix’s most talked-about shows, playing the sharp and brilliant Harriet Anders in the final season of Sex Education.💪 Building Strength OffstageHannah opens up about her personal training journey, how it’s helped her both physically and mentally in the industry, and why she’s become such a strong advocate for performers taking their wellbeing seriously—beyond the eight-show week.🧠 Auditions, Recovery & Reframing RejectionWe dig into the mindset side of performer life—how Hannah handles the mental toll of auditions, rejection, and performance pressure, plus the tools she uses to reset and re-centre.This episode is full of laughs, real talk, and total honesty from someone who’s walked the walk—from West End to weight rack.👉 Tune in now to Hannah Boyce – From Dreamboats to Deadlifts on The Fit2 Perform Podcast. Got questions for Hannah or want to share your own performer story? Email us at [email protected] and join the chat.

Is sweating a sign of a great workout… or just a hot room? In this episode of The Fit2 Perform Podcast, Bobby and Steffan get sweaty—figuratively (and probably literally)—as they break down what sweat actually tells us, bust the myths around it, and explain how it ties into performance, recovery, and even mindset. 🧠💧In this episode:💦 What Is Sweat?We explain the science of sweating—why it happens, what it’s made of, and what it does for your body beyond just making your shirt soggy.🔥 Sweat ≠ Fat BurnTime to kill the myth: Just because you’re drenched doesn’t mean you’ve torched fat. We talk through why sweat isn’t a direct sign of calorie burn or progress.🧂 Hydration & ElectrolytesSweating isn’t just about water. We look at how to stay properly fuelled and hydrated when you’re sweating buckets—especially during shows, rehearsals, or summer gym sessions.🎭 Performers & SweatLet’s talk quick changes, stage lights, and staying energised during an eight-show week. We look at how performers can manage sweat for both performance and recovery.🧘 Sweat & MindsetFrom saunas to stress relief, we touch on how sweat can also be a part of ritual, routine, and mental reset.Whether you’re a chronic sweater or someone who finishes a workout bone-dry, this episode will change the way you think about sweat—and how you manage it.👉 Tune in now to Sweat – What It Really Means & Why It Matters on The Fit2 Perform Podcast. Got a sweaty story or questions about hydration? Email us at [email protected] and let’s get into the grit. 💬💦