The Fit2 Perform Podcast

“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 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 talk@fit-2.co.ukWe’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 talk@fit-2.co.uk 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk – 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk — 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk 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 talk@fit-2.co.uk and let’s get into the grit. 💬💦

This week, Bobby and Steffan are joined by the brilliant Alexander Evans — actor, singer, musician, Pilates instructor, massage therapist, and Director of VoiceGym. With a career that bridges the stage and the studio, Alexander is a shining example of how performers can evolve, educate, and empower others through movement, breath, and voice.🎙️ Stagecraft Meets Science:Alexander shares his journey as a West End and international performer, and how his transition into Pilates and vocal health coaching helped him build a career focused on keeping other artists performing at their best. From opera singers to osteopaths, his client list is as varied as his skill set.💪 VoiceGym: Movement for Voice:As Director of VoiceGym, Alexander talks about what makes this approach to voice training so unique. Whether it’s helping performers build vocal stamina, reduce tension, or simply breathe better, VoiceGym combines movement, science, and practical tools to support sustainable performance.🌍 A Life of Global Impact:From touring with the European Union Youth Orchestra as their resident Pilates teacher and massage therapist, to delivering VoiceGym workshops in Hungary, Australia, and across the UK, Alexander’s work reaches far beyond the stage. He’s also a regular presenter for Body Control Pilates and runs teacher trainings to help others share these transformative techniques.🌟 Why You Can’t Miss This Episode:Practical insights into vocal and physical health for performersBehind-the-scenes stories from the West End and beyondA fresh take on longevity, injury prevention, and wellness in the arts🎧 Hit Play to Reconnect With Your Performer Self:This episode is a must-listen for anyone who uses their voice and body to create. Whether you’re singing, acting, dancing — or teaching others to do the same — Alexander’s experience and wisdom will leave you inspired and better informed. 🎙️💆‍♂️🎵📩 Your Questions, Our Spotlight:Got a question for Alexander or the hosts? Email us at talk@fit-2.co.uk and it might feature in a future episode!

Strap in (and strap on that chest monitor) because in this episode of The Fit2 Perform Podcast, we’re diving into the world of heart rate zone training. Whether you’re a performer looking to boost stamina, a gym-goer wanting to optimise fat burn, or someone who just loves tracking metrics, this one’s for you. 🏃‍♂️💓In this episode:📊 What Are Heart Rate Zones?We break down the five commonly used heart rate zones, what they mean, how they’re calculated, and why they matter.🔥 Benefits of Zone-Based TrainingDiscover how understanding your heart rate zones can help you tailor your training to improve endurance, burn fat more efficiently, recover better, and perform at your best.🧠 Common Myths & MistakesWe bust the nonsense: Why more sweat doesn’t always mean more progress, and why maxing out every session might be doing you more harm than good.🎭 Performers & Heart RateWe explore how heart rate tracking can help performers (yes, even during eight show weeks) manage recovery, increase aerobic capacity, and avoid burnout.🎯 Tools & TipsChest strap or wrist tracker? Zone 2 or Zone 4? We’ll give you the lowdown on how to get started and what to look for in a heart rate monitor.Whether you’re training for Hyrox, a half marathon, or just trying to survive dance callbacks, heart rate training could be the missing piece in your routine.👉 Tune in now to Heart Rate Zones: Train Smarter, Not Just Harder on The Fit2 Perform Podcast. Got questions or want us to calculate your zones live on air? Email us at talk@fit-2.co.uk and let’s get into the zone 💬💥