PerformWell Podcast

Nick and Grant join Matthew Blandford of Tea & Stones in the New Forest. Between lifts, Matthew shares what brings people back to the stones and why the community matters to him. Watch the full episode on YouTube: https://youtu.be/MUZo08kh-iQ

Grant McDonald's karate background took him from an intimidated schoolboy to a second-degree black belt and international competition. But the lesson that stayed with him was how to keep learning. Nick Finch and Grant discuss the passion behind years of practice, the decision to stop competing and the uncomfortable moment that changed Grant's approach to coaching. They explore why experience can make us overconfident, why good coaches still need coaches and how a white-belt mindset applies well beyond martial arts. What is something you are learning from scratch? Tell us in the comments, and subscribe for more PerformWell conversations. Episode 166 of the PerformWell Podcast. FOLLOW & SUBSCRIBE Follow PerformWell on Instagram: https://www.instagram.com/performwellpodcast/ Subscribe to Nick’s personal YouTube: https://www.youtube.com/@getfitbynick Follow Nick on Instagram: https://www.instagram.com/getfitbynick/ Follow Grant on Instagram: https://www.instagram.com/coach_grantmcdonald/ CHAPTERS 00:00 Intro : Leave your ego at the door 00:39 Grant and his first class 02:43 Shared karate memories and rules 05:08 Competition journey 06:38 What happened at the world championships 07:42 Stopping and finding purpose 10:14 Injury and the white belt lesson 13:19 The moment Grant changed his mindset 14:52 Why experience is not enough 15:10 Let go of ego 16:43 Bringing the lessons into coaching #Karate #BeginnersMindset #PerformWellPodcast

You become a dad, and suddenly everyone needs something from you. Where do you fit? Mark, the Strong Dad Coach, joins Nick and Grant for a candid conversation about fatherhood, identity, grief and looking after yourself alongside the people you love. Mark shares what his father’s determination meant to him, the family reason behind his early training routine, and how he helps dads find realistic time for their health. We talk about confidence beyond weight loss, the pressure men keep to themselves, feeling lost after achieving a physique goal, and finding new direction through performance. The conversation closes with what performing well means to him now, including his recent experience of journalling and making space for his family, his work and himself. Which part of your life needs a bit more room? CHAPTERS 00:00 When did you stop being you? 00:32 Meet Mark, Strong Dad Coach 02:26 Becoming a dad and losing yourself 08:08 The change beyond weight loss 12:00 The dad bod debate 15:46 The moment Mark decided to change 18:58 What his father left him 21:46 The pressure men keep inside 28:35 Making fitness fit real life 35:13 A goal beyond the scales 39:44 Training for performance 48:46 Weight-loss medication, AI and coaching 56:48 What it means to perform well Mark: https://www.instagram.com/strong_dadcoach/ Nick: https://www.instagram.com/getfitbynick/ Grant: https://www.instagram.com/coach_grantmcdonald/ PerformWell: https://www.instagram.com/performwellpodcast/ Watch on YouTube: https://youtu.be/ePZN1BTLRbI #Fatherhood #MensMentalHealth #PerformWellPodcast

Nearly 250 miles in five days, then Snowdon on day six. Why would you put yourself through that? For Sam Smith, the reason came before the running. He wanted to support the people closest to him and raise awareness of Huntington’s disease through Hayley’s Hope. Sam joins Nick, Grant and Gemma for an honest conversation about ultra running, training around a full-time job and what happens when the motivation wears off. We get into his first marathon, a 100-mile race, the crew behind the challenge, fuelling, recovery and the temptation to judge every session by what someone else is doing. There’s plenty of running chat, but you don’t need to want to run 100 miles to take something from this one. Your 10K still counts. Your hard session is your hard session. And you don’t have to feel brilliant every day to keep showing up. What’s the challenge that would mean something to you? SUPPORT HAYLEY’S HOPE https://www.justgiving.com/page/samuel-smith-2 FOLLOW SAM Sam Smith: https://www.instagram.com/thenewforestgump/ FOLLOW THE HOSTS Nick Finch: https://www.instagram.com/getfitbynick/ Grant McDonald: https://www.instagram.com/coach_grantmcdonald/ Gemma: https://www.instagram.com/gemmapaddy82/ CHAPTERS 00:00 Why run 250 miles? 00:40 Meet Sam Smith 01:44 The reason behind Hayley’s Hope 02:51 Breaking 250 miles into manageable pieces 04:03 Three bodybuilders meet an ultra runner 06:04 Commitment, nerves and the hard days 08:09 One hundred miles and the runner’s high 10:24 Music, switching off and race-day focus 13:59 The crew, the lows and the next small target 15:30 Your 10K still counts 17:39 From a first marathon to consistent training 22:27 Training around a full-time job 26:28 Pace, effort and the problem with comparison 29:32 Ironman versus a 100-mile run 34:56 Backyard ultras and the tunnel challenge 39:08 Could running become a career? 40:06 Fuel, gut training and the bonk 45:08 Crew support, sleep and recovery 49:48 The next challenge 52:52 What does it mean to perform well? 55:55 You don’t have to feel great every day 57:13 Where to follow Sam #UltraRunning #EnduranceTraining #PerformWellPodcast

You get the physique you wanted. Then you find someone bigger, leaner or further ahead. When does it actually feel like enough? Bradley Talbot is 22. He grew up in care, found support through the gym and now works as an online fitness coach. In this conversation, we get into body image, the comparison trap and why looking good means very little if you feel awful. We talk about chasing size, steroid use, whole foods, calorie counting and the problem with a diet you cannot wait to finish. Bradley calls it “renting your body”. We also get into growing up with social media, building a routine you can stick to and what it means to perform well beyond the gym. What changed when you stopped chasing someone else’s body? Let us know in the comments 👇 Episode 163 of the PerformWell Podcast. Follow us on Instagram: Nick: https://www.instagram.com/getfitbynick/ Grant: https://www.instagram.com/coach_grantmcdonald/ Bradley: https://www.instagram.com/bradleytalbot11/ PerformWell Podcast: https://www.instagram.com/performwellpodcast/ CHAPTERS 00:00 A body you can keep. A life that feels good. 00:24 Meet Bradley Talbot 01:53 Growing up in care and finding the gym 04:39 From football to chasing size 07:16 Feeling good vs looking good 09:23 Steroids, comparison and being honest 15:11 Nick on the cost of using steroids 19:12 When gym culture stops being healthy 20:11 Whole foods and calorie counting 23:48 Are you renting your body? 26:41 Building habits that last 28:21 Social media changes who you compare yourself to 30:36 Gen Z, drinking and life after lockdown 37:32 Helping young men beyond the gym 41:53 What does it mean to perform well? 43:24 This too shall pass 46:37 Being present and enjoying the process 48:48 Where to find Bradley #PerformWellPodcast #BodyImage #FitnessMindset #BradleyTalbot #HealthyHabits

You keep saying you’ll start Monday. What if the missing piece is a date in the diary? Nick and Grant unpack motivation vs discipline, why forcing yourself through training you hate rarely lasts, and how a goal you actually care about can change your behaviour. Nick shares what kept him moving during his Ironman, and we get into self-help without action, overthinking the perfect plan, and choosing your first event. What would you book if you stopped putting it off? Tell us in the comments. 🎙️ Episode 162 of the PerformWell Podcast. Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick/ Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast Nick on YouTube: https://www.youtube.com/@getfitbynick Subscribe for more honest conversations about training, mindset and performing well. 00:00 You need a date 00:29 Why can’t you stay consistent? 01:10 Is discipline enough? 02:04 Internal vs external motivation 03:23 The Ironman moment that tested Nick’s why 05:40 Stop waiting to feel motivated 07:08 You don’t have to love every training session 08:46 Be motivated by the goal 09:15 Write down what you want and why 11:03 Self-help books without action 12:28 Take action first, then course correct 15:11 Book a date and start with one goal 17:03 How one event changes your habits 18:54 Practical tips to perform well 20:37 Like, subscribe and join the conversation #FitnessMotivation #MotivationVsDiscipline #PerformWellPodcast

Craig Swinton is heavily enhanced, competes as a bodybuilder, and used to be a paramedic. So we asked him the question everyone in the gym is quietly asking: how far can you actually get without gear? His answer wasn't what we expected. A natural lifter should train exactly the same way he does. Half his male clients are walking around with low testosterone and no idea. And the four things he'd fix before anyone even mentions a needle are the least exciting things on the list. We also get into what gear actually costs. Craig's cystic acne and Accutane, my torn brachialis and three months on tren I still think about. Plus peptides, GLP-1s, sleep apnea, fake nattys, and whether people buy from your physique or your personality. If you're in your thirties and quietly wondering whether your body's best days are behind you, this one's for you. ⚠️ Nothing here is medical advice. Speak to a doctor. 🎙️ Hosted by Nick & Grant. Nick: instagram.com/getfitbynick Grant: instagram.com/coach_grantmcdonald/ 💪 This week's guest, Craig Swinton (APEX Fitness Coaching): instagram.com/apex_fitness_coaching_/ 📲 Follow us: Instagram instagram.com/performwellpodcast/ TikTok tiktok.com/@performwellpodcast YouTube youtube.com/@getfitbynick 00:00 Craig's back, and this time we answer the question 01:23 An ex-paramedic on why he uses gear anyway 04:27 Is TRT still natty? Where's the line? 06:29 If you took steroids 10 years ago, are you natural now? 09:07 How long a natural needs to catch up, and the real ceiling 12:37 Would Grant ever go on? The side effects that stop him 16:49 What three months on tren actually cost me 18:42 Peptides, GLP-1s and the new middle ground 25:50 Should a natural train differently? Craig says no 30:15 Why he won't push gear on a dad 34:23 Half his male clients have low testosterone 37:22 The four levers to fix before you touch anything 42:28 Sleep apnea takes ten years off your life 49:24 Fake nattys, and whether physique or personality sells 57:50 What it really means to perform well #NaturalBodybuilding #NattyOrNot #LowTestosterone

Everyone in their mid thirties suddenly decides they're past it. The aches show up, recovery feels slower, and the conclusion is always the same. Must be my age. It usually isn't. Nick and Grant go through the research on muscle mass and metabolic decline, including the MRI study where a 70 year old triathlete's quad matched a 40 year old's while a 74 year old who didn't train had wasted away. Nick tells the story of what six months behind a bank desk during lockdown did to a body that had been fit for fifteen years, and what happened when he started moving again. Two coaches in their mid thirties arguing that this is the prime, not the decline, with the client examples to back it up. A 67 year old working towards a muscle up. A 45 year old through menopause in the best shape of her life. None of it is genetics and none of it is luck. Older is not old. There's a difference. 00:00 The complaint we hear every single week 01:19 When your physical prime actually is 02:47 My 67 year old client is working towards a muscle up 04:31 The study that kills the age excuse 07:28 Stop chasing fat loss and start chasing strength 09:35 Pick a challenge, any challenge 10:55 What six months behind a desk did to me 14:01 The steps number that changes things 15:49 What is genuinely not normal at 35 16:45 When age does start to matter 21:46 Turning up on the bad days 24:51 Older is not old 📚 References Wroblewski et al. "Chronic exercise preserves lean muscle mass in masters athletes." Phys Sportsmed. 2011;39(3):172-8. Forty athletes aged 40 to 81. Muscle area held across the whole range. PMID: 22030953 https://pubmed.ncbi.nlm.nih.gov/22030953/ Pontzer et al. "Daily energy expenditure through the human life course." Science. 2021;373(6556):808-12. 6,400 people, 29 countries. Metabolism is stable from 20 to 60. PMID: 34385400 https://pubmed.ncbi.nlm.nih.gov/34385400/ We're coaches, not doctors. If something feels medically wrong, go and get tested. 🎙️ Hosted by Nick & Grant. Nick: instagram.com/getfitbynick Grant: instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram instagram.com/performwellpodcast/ TikTok tiktok.com/@performwellpodcast YouTube youtube.com/@getfitbynick #FitnessOver35 #OlderNotOld #PerformWellPodcast

Three weeks in. You're training. You're eating properly. The mirror hasn't caught up and the scale has stopped moving. Nothing has gone wrong. You're early, and you're measuring the wrong thing. This week Nick and Grant are joined by Southampton personal trainer and nutrition coach Gemma Paddington to unpack the three week wall: why the scale drops fast and then stalls, why quick weight change is almost never fat, and what's actually changing underneath while you can't see a thing. We get into glycogen and water weight, weight loss vs fat loss, why Gemma times progress photos around a client's cycle, the client whose scale weight went UP 2kg and why that was good news, weekend calories, refeeds vs cheat days, the comparison trap, and how precise you actually need to be with food depending on where you're starting from. Plus what all three of us have had to unlearn this year, and what to actually do when you hit week three and want to quit. If you've ever said "I'm doing everything right and nothing's happening", this one's for you. GUEST Gemma Paddington: https://www.instagram.com/gemmapaddy82/ 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick 🏋️ Coaching: https://performwellcoaching.co.uk New episodes every week. If this one helped, drop a comment and tell us where you got stuck, we read all of them. CHAPTERS 00:00 Your diet is working, you just can't see it yet 00:40 What the first three weeks actually look like 02:08 Why the scale isn't the metric at week three 03:27 Inches, centimetres and other British nonsense 03:55 Why the scale drops fast and then stops 05:23 Glycogen, water and the first two weeks 06:05 Weight loss vs fat loss: not the same goal 09:42 The client whose weight went up 2kg 11:08 How fighters cut water weight, and why you shouldn't 13:56 When weight cutting goes wrong 14:48 What's changing that you can't see 16:10 Recomp: strength up, weight flat, fat dropping 16:59 If not the scale, then what? 17:27 Bloating, cycles and timing progress photos 18:58 Where the honeymoon ends 19:30 "Two sessions a week and 2,000 steps a day" 20:12 The pit of despair 21:21 The weekend maths 22:21 Cheat days vs refeeds 24:18 How to actually run a refeed 28:23 The comparison problem 30:06 Body dysmorphia 31:06 Precision vs simplicity 33:49 Just track something 34:51 Why protein is so hard for people 35:44 What we've each had to unlearn this year 40:00 Gemma's back injury and training past 40 41:38 Three things to do at week three 43:52 Gemma calls out a coach in the gym 46:27 What does it mean to perform well? #fatloss #nutrition #fitnesspodcast

Every goal I set as a kid, I quit. The Marines, two weeks from Greenberry. SAS selection. A business that folded in COVID. Cycling the length of Britain. At 35, the Ironman is the first one I've actually ticked off that list. Grant and I break down what the last 12 months really cost: the 11 to 15 hour training weeks, the social life, the strength work I loved, the beer gardens I cycled past. Why "I don't have time" almost always means "I don't have the energy." Why discipline shows up AFTER commitment, not before it. And the question that nearly broke me the day before the race: Does it still count as an Ironman if they cancel the swim? If you're strength-first and you think endurance is out of your reach, this one's for you. 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick 🏋️ Coaching: https://performwellcoaching.co.uk #ironman #ironmantraining #hybridathlete