Beyond The Gym

What if the secret to staying fit isn’t a better workout plan — but better people around you?

In this episode, we’re talking Friends & Fitness - how the people we surround ourselves with can motivate us, keep us accountable, and make staying active a whole lot more fun. From workout partners and friendly competition to a few laughs along the way, we explore why good friends might just be one of the best pieces of fitness equipment you’ll ever have!

Bourbon:
Jefferson's Ocean Aged at Sea

Workout:
A) Incline DB Hex Press 10, 10, 10, max reps
Low to High Cable Flys 10, 10, 10, max reps
Push Ups 10, 10, 10, max reps

B) Bench Press 10, 10, 10, max reps
High to Low Cable Flys 10, 10, 10, max reps

C) Cable Tri Extensions 10, 10, max reps
DB Bench Press 10, 10, max reps

D) 10 min AMRAP
18/15 cal bike
12 DB Shoulder Press 
12 Goblet Squats
12 Sit Ups

Recorded on July 20, 2026.

In this heartfelt episode, we sit down with our very own Bob as he opens up about his personal journey with prostate cancer. With honesty, courage and hope, he tells us about the first signs, the initial diagnosis, and the emotional and physical challenges of treatment and recovery. Bob shares the highs and lows, the lessons that came with uncertainty, and how this experience reshaped his outlook on wellness and purpose. 

This is more than a story of illness; it’s one of resilience, awareness, and inspiration. Bob’s journey is a powerful reminder that vulnerability can lead to strength, and that every story shared can help someone else heal. Whether you’re navigating your own health challenges, supporting someone who is, or simply want to better understand men’s health, we hope this conversation offers understanding, encouragement, and a reminder that you’re not alone. 

Bourbon:

none

Workout:

2 rounds
1:00 max push ups
0:30 pillar hold
0:30 rest
0:30 max push ups
1:30 rest

2 rounds
1:00 max sit ups
0:30 hollow hold
0:30 reset
0:30 max sit ups
1:30 rest

3 rounds, not for time
Alternating Step Ups x 30
Straight Leg DL x 20
30 degree walking lunges x 50 feet

Recorded on September 15, 2025

Goals aren’t just about hustle — they’re about alignment. This episode explores how setting intentional goals can support your mental clarity, physical well-being, and overall purpose. We’ll dive into the difference between pressure-driven goals and mindful ones, and how to create goals that feel right for you. Whether you’re recalibrating or just beginning, this episode is your space to reflect and reset.  

Bourbon: 

Highpoint

Workout: 

separately, but together

Recorded on March 20, 2025

In this episode, we dive into an underrated skill in massage therapy— listening. Lisa Hurst, a Registered Massage Therapist, takes us on a deep dive into her world of massage therapy. It’s more than just hearing your client's words; it's about understanding their goals, pain points, and what their body is telling you. Whether you're a seasoned RMT or just starting out, learning to truly listen can transform your practice. We’ll explore how active listening, thoughtful questioning, and intuitive touch build trust, improve outcomes, and create a safe space for healing.  

Bourbon:

Ezra Brooks 99

Recorded on January 23, 2025

In this episode, we welcome social worker Andrea Barry and have a down-to-earth conversation about mental health. She keeps things relatable as we discuss how to empower ourselves and others to address our mental health in effective ways. Whether you're dealing with self-doubt, navigating stress, seeking personal growth, or just trying to stay steady in a fast-moving world, Mentally Fit is an episode not to be missed.

Bourbon: 

None

Workout:

5 rounds:
5 hang power clean @ 95/65
5-10 pushups
15 air squats

Bike 18/15 cal
4 rounds
Bike 15/12 cal
3 rounds
Bike 12/9 cal
2 rounds
Bike 9/6 cal
1 round

Recorded on November 17, 2024

In this Athlete Spotlight, we interview Doug May, a seasoned triathlete who’s been pushing the limits of endurance for years. Doug shares the highs, lows, and invaluable lessons he's learned throughout his journey in the sport, from the grueling training regimens to the thrill of race day. With his remarkable commitment to both physical and mental strength, Doug reveals how he stays motivated through the toughest challenges and how he finds balance in the demanding world of triathlons. 

Whether you’re an aspiring triathlete or a seasoned competitor, Doug’s insights on perseverance, strategy, and goal-setting are sure to inspire. Join us for an inspiring conversation with Doug May about his journey to greatness and a deeper understanding of the triathlon lifestyle.

Recorded on October 27, 2024

International Men's Day, observed every November 19th, is a time to celebrate the contributions men make to society and shine a light on the unique challenges they face. In this episode, we dive into real-talk about everything from masculinity and mental health to fitness, well-being, and the importance of supportive communities for men.

What does International Men's Day mean to you? Did you know it existed? We try to answer that—and more! With special guest interviews about men and their fitness. Get ready for a few laughs, insights, and plenty of celebrations as we honour the men who make life brighter.

Recorded on November 28, 2024

We’re back! 

In this episode, we reflect on our gruelling 50km rucksack walk this summer and the transformative 75 Hard challenge we've just begun, before looking ahead at Season Two of our podcast.
This season we will explore the vital role of wellness in our lives. We'll dive into physiotherapy, massage therapy, chiropractic care, and mental health strategies that keep us strong. With exclusive athlete spotlights and expert insights, discover how balanced wellness impacts our overall well-being.
Embark with us on a journey of resilience and recovery as we try to figure out how to push limits while staying healthy and grounded. Season Two of Beyond The Gym begins now!

Bourbon:
None - protein shake and water

Workout:
45:00 walk with friends

Recorded on October 3, 2024

Join us for the grand finale of Season One as we take a deep dive into the highlights, key moments, and memorable experiences from our first season! In this special wrap-up episode, we will explore how we got here, snd share our individual thoughts and highlights.

Whether you’ve been with us from the beginning or you’re catching up, this episode is packed with insights and reflections that celebrate our journey so far.

Plus, get a sneak peek of what’s coming in Season Two - new themes, exciting guests, and fresh content that you won’t want to miss.

But most importantly, we want to say thanks to each and every one of our listeners for your support!

Tune in to celebrate the end of an incredible season and get ready for what’s next!

Bourbon:
Old Forester 1870 Original Batch

Workout:
Rack jerks 4x3 (building)
Hang Snatch + 2 Snatch 5x1 @ 72%
Deficit Snatch Deadlift 5x2 @ 80% of Snatch
Back squats 4x5 (building) with 0:08 trampoline sprint after each set

Recorded on July 2, 2024

We sat down at the beginning of the summer to talk about the lessons we've learned in the gym that help us succeed in each of our very different careers. We asked Michelle Wallace to join us again, this time not as a featured guest, but as a friend and workout partner who always adds a unique perspective and some funny remarks.

The four of us discussed some of the surprising ways that fitness fuels our professional success and the connection between physical health and peak performance in the workplace. We also examine a few fitness strategies or nuggets of gym wisdom that have led to personal growth or mental strength in other areas of our lives.

Whether you are a seasoned gym-goer or just starting your fitness journey, join us as we compare and share how gym routines transfer into our work performance and how we leverage exercise to boost productivity, creativity, and resilience. 

Bourbon:
Rabbit Hole Cavehill

Workout:
AMRAP15 with 25/40# pack
18/21 cal bike
50 walking lunges
25 air squats
Directly into 45 minute ruck.

Recorded on June 9, 2024.