The Fit2 Perform Podcast

Could doing more cardio actually be making you worse at your job? 🏃‍♂️🎭It sounds ridiculous, especially when you're a dancer or musical theatre performer who needs stamina to get through demanding rehearsals and eight-show weeks.But more exercise doesn't automatically mean better performance.In this episode of The Fit2Perform Podcast, Bobby and Steffan explore why adding more cardio to an already demanding schedule could be limiting your strength, power and recovery.We break down the science behind the interference effect, explain why explosive strength is so important for dancers, and discuss how to balance cardio and resistance training without sacrificing performance.💪 In this episode, we cover:✅ The interference effect: Why combining too much endurance and strength training can sometimes affect your progress.✅ Strength vs power: Why being strong isn't quite the same as being able to move explosively.✅ Are dancers doing too much cardio? How rehearsals, performances and classes contribute to your overall training load.✅ The hidden cost of extra workouts: Why accumulated fatigue and inadequate fuelling can compromise your performance.✅ Smarter training schedules: How to balance conditioning, resistance training and recovery.✅ Do you actually need more cardio? Why the answer depends on your goals, current fitness and performance demands.✅ Why less can be more: How removing unnecessary training can sometimes produce better results.🎭 THE BIGGEST TAKEAWAYThe goal isn't to do as much exercise as possible. It's to do the right amount for the outcome you're trying to achieve.If you're already performing eight shows a week, adding more runs, HIIT classes or conditioning sessions might not be the answer.Sometimes the smartest way to improve your performance is to train more strategically, fuel yourself properly and give your body the opportunity to recover.Whether you're a dancer, musical theatre performer or someone balancing strength training with cardiovascular exercise, this episode will help you rethink how much training you actually need.And, as always, we somehow end up discussing:🚗 Tesla's latest Roadster demonstrations and the possibility of flying cars🎮 Why we might get flying cars before GTA VI🤖 Elon Musk, technology and the future of electric vehicles🐉 Why female dragonflies sometimes fake their own deathsWant to get stronger, improve your stamina and perform at your best without spending every spare minute in the gym?Explore The Vault, our collection of free training, nutrition and performance resources designed for performers.🌐 https://fit-2.co.ukInstagram: https://www.instagram.com/fit2performwestend/💬 Got a question for the podcast? Send us a DM or email [email protected]. We might answer it in a future episode!⭐ If you enjoy the podcast, subscribe and leave us a review. It helps us reach more performers.#DanceFitness #CardioForDancers #StrengthAndConditioning #MusicalTheatre #PerformerFitness #TrainingRecovery #Fit2Perform🎁 FREE PERFORMER RESOURCES📱 FOLLOW FIT2PERFORM

Charlie-Jade Jones | LAMDA. Vocal Health. Performance Science.🎙️ Are we doing enough to look after the health of musical theatre performers?This week on The Fit2 Perform Podcast, Bobby and Steffan are joined by the brilliant Charlie-Jade Jones, a performer, singing teacher and researcher who's on a mission to better understand how we support the health and wellbeing of those working in the performing arts.Having trained at both the Royal Academy of Music and Royal College of Music, Charlie-Jade is now Head of Singing at LAMDA, helping to shape the next generation of performers.Her own performance career has taken her to Theatre Royal Drury Lane, BBC Radio 2 and beyond, including creating her own solo show exploring the life of legendary singer Marni Nixon.But it's her work in performance science that's particularly fascinating. As a PhD researcher, Charlie-Jade is investigating how professional musical theatre performers look after their health, manage injuries and navigate the process of seeking professional support.In this episode, we explore:🎭 Why performer health deserves more attention within the industry🎤 The relationship between vocal health, physical wellbeing and performance🧠 How performers recognise when something isn't right and where they turn for help🎓 The importance of education in building healthier, more sustainable careers🏃‍♀️ Her experience completing the London Marathon, navigating injury and returning to the things she loves💡 How research could help change the way we support performers in the futureWhether you're a performer, teacher, creative or healthcare professional working with artists, this is a fascinating conversation about understanding our bodies, challenging industry expectations and creating a healthier future for musical theatre.📋 HELP SHAPE THE FUTURE OF PERFORMER HEALTH!Charlie-Jade is conducting important PhD research into the health experiences of professional musical theatre performers. If you're eligible to participate, we'd love you to contribute by completing her questionnaire.👉 Complete the questionnaire here:https://tr.ee/Ft4qyo7fPw📱 Follow Charlie-Jade on Instagram:https://www.instagram.com/charliejadejones_/🎧 Subscribe to The Fit2 Perform Podcast for weekly conversations with leading voices in performance, health and the performing arts.📩 Got a question or guest suggestion? Email [email protected]📱 Follow @fit2performwestend for more clips, interviews and performance content.#Fit2Perform #CharlieJadeJones #PerformerHealth #MusicalTheatre #VocalHealth #LAMDA #PerformanceScience #WestEnd #PerformingArts

Ever felt the need to apologise for wanting to look good? 🪞Whether it’s wanting visible abs, building muscle or feeling more confident in your audition outfit, having an appearance goal can come with an unexpected side of guilt.In this episode of The Fit2Perform Podcast, Bobby and Steffan explore the difference between vanity and self-care, why performers often feel uncomfortable admitting they want to change how they look, and when caring about your appearance can become unhelpful.Because wanting to feel good in your body doesn’t mean you have to justify it to everyone else.🧠 In this episode, we explore:✅ What actually is vanity? The difference between caring about your appearance and becoming excessively focused on it.✅ Owning your goals: Why you don’t need to hide an appearance goal behind another reason for training.✅ Self-care and confidence: How looking after your body can be something you do for yourself.✅ Choice and body acceptance: Why accepting different bodies can include respecting someone’s decision to change their own.✅ The looksmaxxing conversation: Where everyday grooming meets more extreme attempts to change your appearance.✅ Recognising the tipping point: When appearance starts dictating your self-worth or compromising your physical and mental wellbeing.✅ The performer connection: Investing in how your body looks, feels and functions without feeling guilty about it.🎭 The biggest takeaway?You don’t have to apologise for wanting to look good.You can care about your appearance and value your strength, health and performance at the same time.The question is how much control that concern has over your life. Working towards a goal you’ve chosen can be positive. Feeling that your worth depends on achieving it is a different conversation.Plus, a home-office upgrade turns into a heavyweight desk-delivery saga, and Bobby and Steffan share a Pringles fact you probably weren’t expecting.🎁 FREE PERFORMER RESOURCESWant to feel stronger, more confident and more capable in the body you live and perform in?Explore The Vault, our collection of free training, nutrition and performance resources created specifically for performers.🌐 https://fit-2.co.uk📱 FOLLOW FIT2PERFORMInstagram: https://www.instagram.com/fit2performwestend/💬 Got a question for the podcast? Send us a DM or email [email protected]. We might answer it in a future episode!⭐ If you enjoy the podcast, subscribe and leave us a review. It helps us reach more performers.#BodyConfidence #SelfCare #Vanity #FitnessGoals #BodyImage #PerformerMindset #PerformerFitness #Fit2Perform

Are you actually training to become a better dancer, or just doing exercises that look like dancing?In this episode of The Fit2Perform Podcast, Bobby and Steffan tackle one of the biggest mistakes dancers and performers make when it comes to strength and conditioning.From balancing on BOSU balls to adding resistance bands to dance movements, social media is full of supposedly "dance-specific" exercises promising to improve your performance.But just because an exercise looks like dancing doesn't mean it's making you a better dancer.We explain the difference between practising your skills and developing the physical qualities that support them, and why the most effective training is often far less exciting than what you'll find on Instagram.💪 In this episode, we cover:✅ The biggest training mistake dancers make: Why copying dance movements in the gym isn't necessarily effective.✅ Skill vs strength: Understanding the difference between practising choreography and developing physical capacity.✅ What dancers actually need: How strength, power, stability and endurance support performance.✅ The problem with social media workouts: Why unusual exercises aren't automatically better exercises.✅ Training for longevity: How effective strength and conditioning can support your body through demanding performance schedules.✅ The importance of good coaching: Why qualifications, experience and an understanding of performers' needs matter.✅ Getting back to basics: Why squats, hinges, lunges and other fundamental exercises deserve a place in your training.The takeaway?You don't need to reinvent exercises to make them relevant to dancing.You need to understand what you're trying to improve and choose exercises that actually help you achieve it.Whether you're a dancer, musical theatre performer or someone looking to improve their physical performance, this episode will help you approach your training with more purpose.And, as always, we somehow end up talking about:🏈 Our trip to the NFL at Tottenham Stadium🏟️ Steffan choosing his first NFL team🦬 Why the Buffalo Bills might have a new supporter🐢 The bizarre way some turtles can breathe underwater 🎭 FREE PERFORMER RESOURCESWant to get stronger, improve your stamina and feel more confident in your body?We've created a collection of free training, nutrition and performance resources specifically for performers.🎁 Explore The Vault: https://fit-2.co.ukInstagram: https://www.instagram.com/fit2performwestend/💬 Got a question for the podcast?Send us a DM or email [email protected]. We might answer your question in a future episode!⭐ If you enjoy the podcast, please like, subscribe and leave us a review. It helps us reach more performers.📱 FOLLOW FIT2PERFORM#DanceTraining #StrengthTrainingForDancers #DanceFitness #MusicalTheatre #PerformerFitness #StrengthAndConditioning #Fit2Perform

Does cardio really kill your muscle gains? Or can you build strength, improve fitness and get the best of both worlds?In this episode of The Fit2Perform Podcast, Bobby and Steffan tackle one of the fitness industry's longest-standing myths: that cardio and strength training don't mix.We explore the latest research on combining resistance training and cardiovascular exercise, explain the interference effect, and discuss how to programme both without compromising your progress.Because the reality is, you don't have to choose between being strong and being fit.💪 In this episode, we cover:✅ Cardio vs strength training: Where the idea that cardio kills your gains actually came from.✅ What the science says: Why combining cardio and resistance training might be more effective than you think.✅ The interference effect: When too much cardio could potentially affect muscle growth and strength.✅ Exercise order: Should you do cardio before or after lifting weights?✅ Smarter conditioning: Why you don't necessarily need lengthy cardio sessions to improve your fitness.✅ Fuelling and recovery: How to balance training demands without overdoing it.✅ Training for performers: Why building both strength and stamina is so important for surviving demanding rehearsals and show schedules.Whether you're a performer trying to improve your stamina, someone looking to build muscle or simply want to make the most of your gym sessions, this episode will help you understand how to combine cardio and strength training effectively.And, as always, things go slightly off track...🏈 Our upcoming NFL trip to Tottenham📱 Apple's latest technology rumours🎮 The future of wearable tech✈️ The great aeroplane vs airplane debate🏰 Why the Louvre was originally a fortressWant to get stronger, fitter and feel better without spending your entire life in the gym?We've created a collection of free training, nutrition and performance resources specifically for performers.🎁 Explore The Vault: https://fit-2.co.ukInstagram: https://www.instagram.com/fit2performwestend/💬 Got a question for the podcast?Send us a DM or email [email protected]. We might answer your question in a future episode!⭐ If you enjoy the podcast, please like, subscribe and leave us a review. It genuinely helps us reach more performers.#DoesCardioKillGains #CardioVsWeights #StrengthTraining #MuscleGrowth #ConcurrentTraining #FitnessForPerformers #Fit2Perform🎭 FREE PERFORMER RESOURCES📱 FOLLOW FIT2PERFORM

More pain = more gains… right? Not quite. 💀In this episode of The Fit2 Perform Podcast, Bobby and Steffan tackle one of the biggest ideas in gym culture: that a good workout means pushing every set until you physically can’t do another rep.We break down what training to failure actually means, why reps in reserve (RIR) could be a much smarter way to train, and why performers especially need to consider what their gym session is taking away from their ability to rehearse and perform.We cover:💪 Muscular failure vs form failure🧠 Why training to failure can wreck the rest of your session📊 What the research says about failure, strength and muscle growth🔢 How to use reps in reserve (RIR)🎭 Why performers need to manage fatigue differently🏋️ When training to failure can actually be useful⚡ Why getting close to failure still mattersBecause the goal isn't to leave the gym absolutely destroyed.It's to create enough stimulus to get stronger, fitter and more resilient, while still being able to do your actual job.Plus, we somehow end up talking about moustaches, Nintendo's questionable history, Pokémon cards and whether GTA VI requires booking annual leave. Obviously.🎁 FREE PERFORMER RESOURCESHead to The Vault at fit-2.co.uk📱 Follow us on Instagram: @fit2performwestendGot a question for the podcast? Slip slide into our DMs and we might answer it in a future episode.#Fit2Perform #TrainingToFailure #StrengthTraining #Performers #MusicalTheatre #GymTips #FitnessPodcast #RepsInReserve

Want visible abs? Stop wasting time on gimmicks.In this episode of the Fit2Perform Podcast, Bobby and Steffan break down the only two things that actually determine whether you'll see your abs, and why most "ab workouts" completely miss the point.If you've been doing endless crunches, buying ab gadgets or chasing six-pack shortcuts, this episode explains what really works.In this episode we cover:✅ The biggest factor that determines whether your abs are visible✅ Why reducing body fat isn't the only solution✅ How to build your abs like any other muscle✅ The biggest mistake people make with ab training✅ The best exercises for stronger, more visible abs✅ Why most viral ab workouts don't deliver the results they promiseWe also discuss:🏃 The HYROX controversy everyone was talking about💩 What happened during the race, and who was really responsible🤯 Why someone once tried to sell New Zealand on eBay💪 FREE PERFORMER RESOURCESVisit The Vault:fit-2.co.uk📱 Follow us:Instagram: @fit2performwestendHave a question you'd like answered on the podcast? Send us a DM and it could feature in a future episode.#VisibleAbs #SixPack #FatLoss #StrengthTraining #FitnessMyths #Performers #MusicalTheatre #Fit2Perform #Nutrition #Gym

Ever wondered what casting teams are really looking for?In this episode of the Fit2Perform Podcast, Bobby shares the biggest lessons he's learned from sitting on the other side of the audition table as the Associate Choreographer for Hadestown.After years of auditioning himself, he's now helping cast productions and seeing first-hand what separates performers who book the job from those who don't.In this episode we cover:✅ Why performance matters more than perfection✅ The biggest mistake performers make while learning choreography✅ Why asking questions can improve your audition✅ How to recover after making a mistake in the room✅ The importance of professionalism and attitude✅ The behaviour that could get you remembered for the wrong reasonsWhether you're auditioning for the West End, a UK tour, cruise ships or drama school, these practical tips will help you walk into your next audition with more confidence.We also chat about:🎭 Bobby's worst audition ever💃 Lawrence Robb joining Strictly Come Dancing🎲 The Sydney Sweeney advertising controversy🐾 Why wombats produce cube-shaped poo🎭 FREE PERFORMER RESOURCESVisit The Vault:fit2.co.uk📱 Follow us:Instagram: @fit2performwestendHave a question you'd like answered on the podcast? Send us a DM and it could feature in a future episode.#AuditionTips #Hadestown #WestEnd #MusicalTheatre #DanceAudition #Acting #Performers #Casting #Fit2Perform #TheatreCareers #PerformingArts

Should you stretch before a show?The answer is yes, but probably not in the way you were taught.In this episode of the Fit2Perform Podcast, Bobby and Steffan break down the new rules of stretching and explain why your approach should change depending on whether you're trying to improve flexibility or prepare your body to perform.For years, performers were told to hold long static stretches before going on stage. Then the message flipped completely and static stretching became the enemy.The reality is more nuanced.We discuss:✅ The difference between stretching for flexibility and stretching for performance✅ Why static stretching can temporarily reduce strength and power✅ Why dynamic stretching can actually improve performance✅ What stretching really does to your muscles and nervous system✅ Why stretching does not simply "lengthen" your muscles✅ How resistance training can improve range of motion too✅ Where static stretching can still fit into a performer warm-up✅ How to tell whether a stretch is useful, or just something you've done out of habit for yearsThe key question is simple:Why are you stretching?If your goal is to improve flexibility over time, train flexibility deliberately.If your goal is to perform right now, your warm-up needs to prepare your body to produce force, move efficiently and access the range you need without leaving you flat.Whether you're a dancer, actor, singer, musical theatre performer or anyone who relies on mobility and range of motion, this episode will help you rethink the way you warm up.Plus, we somehow end up talking about Reacher, Project Hail Mary, Lego spaceships and why turtle shells are basically external bones.🎭 FREE PERFORMER RESOURCESVisit The Vault:fit2.co.uk📱 FOLLOW FIT2PERFORMInstagram: @fit2performwestendGot a question for the podcast? Send us a DM and we might answer it on a future episode.#Stretching #DynamicStretching #StaticStretching #WarmUp #PerformerFitness #DanceTraining #MusicalTheatre #Mobility #Flexibility #StrengthTraining #Fit2Perform #WestEnd #PerformanceTraining

203 shows. Seven months. No weeks off. And a hell of a lot learned along the way.In this episode of The Fit2Perform Podcast, Steffan is officially back from China and reflecting on what playing Miss Trunchbull on an international tour taught him about training, nutrition, recovery, professionalism and looking after yourself when you're thousands of miles from home.This isn't just a China recap. It's the stuff we'd want every performer to know before heading out on a long touring contract.We cover:🌍 Embrace the culture you're working inInternational touring is a privilege, but expecting everything to work like it does at home is a fast route to frustration.💪 Preparation really does matterHow strength training, smart recovery and two months of preparation helped Steffan get through 203 performances without missing a show.📅 The people who do the life admin winTravel days, PR calls, food, rehearsals, appointments and constantly changing schedules. A little preparation makes everything easier.🏋️ Hotel gyms require smarter programmingLimited equipment doesn't mean ineffective training. But you need to understand how to adapt when there's no barbell, no heavy weights and very few machines.🥗 Nutrition on tour is possibleEven when you can't track everything, don't recognise half the food and spend months living out of hotels, you can still fuel performance and work towards physique goals.❤️ Treat everyone with kindnessNot just "be a nice person". Be professional, civil and actively kind to the people around you. Especially when you're tired, homesick and living in each other's pockets.Plus, Bobby shares his experience casting Hadestown in Amsterdam, Steffan adjusts to life back in London, we talk wrestling at Wembley, and somehow discover that humans may technically have the ability to evolve venom.If you're heading out on tour, working internationally or trying to survive a demanding contract without your health falling apart, this one's for you.🎭 FREE PERFORMER RESOURCESVisit The Vault:fit-2.co.uk📱 FOLLOW FIT2PERFORMInstagram: @fit2performwestendGot a question for the podcast? Slip slide into our DMs and we might answer it on a future episode.#TourLife #MusicalTheatre #PerformerFitness #InternationalTour #TheatreLife #WestEnd #Fit2Perform #StrengthTraining #PerformanceNutrition #Recovery #ActorLife #DancerLife