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 talk@fit-2.co.uk 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk 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 Cardio
It 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 Connection
EMG 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 Muscle
This 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 Hypertrophy
Sounds 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 talk@fit-2.co.uk.
“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 talk@fit-2.co.uk 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 talk@fit-2.co.uk
🔔 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 talk@fit-2.co.uk.
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 talk@fit-2.co.uk 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 talk@fit-2.co.uk
— 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk 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: talk@fit-2.co.uk
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 talk@fit-2.co.uk 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 albums
Grace’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 talk@fit-2.co.uk
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 talk@fit-2.co.uk 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 advocate
What sparked the creation of Applause for Thought
Why mental health support in the arts must go beyond reactive measures
How companies and creatives can build mentally healthy rehearsal rooms
What proactive, preventative and passionate support actually looks like
The future of wellbeing in the theatre industry
Whether you’re a performer, creative, educator or employer, this one is essential listening.
📩 Got questions or want to connect?
Drop us an email at talk@fit-2.co.uk
“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 talk@fit-2.co.uk 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 innovation
Whether you’re a performer, musician or just love a great story — this episode delivers 🎧
📩 Got questions or thoughts? Email us at talk@fit-2.co.uk
Follow, 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 talk@fit-2.co.uk—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 excellence
With 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 pressure
Whether 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 talk@fit-2.co.uk
We’d love to hear from you!