This one’s for the clients, coaches, and anyone spinning too many plates. Stephen and Natalie unpack the new system shaking up Cassells—from habit tracking and tailored check-ins to deeper client conversations that actually lead to change.Inside this deep dive:From Chaos to Coaching Systems: How the new Access, Lifestyle, and Perform tiers are reshaping the client experience—and the logic behind each.Data Meets Humanity: Weekly check-ins, red/amber/green flags, and why your stress-eating spiral might be more common than you think.Mindset & Self-Coaching: Reframing moments, replacing habits, and learning how to meet yourself where you are—especially when life hits hard.Structure = Support: How simplified groups and better automation free up coaches to do what they do best—actually coach.Goal-Setting with Heart: Vision calls, quarterly planning, and learning how to anchor yourself through weddings, races, holidays, and life.Mini Milestones: Graduation dresses, birthday buns, and why your toddlers are your greatest grounding force.It’s big-picture thinking meets practical wisdom, all wrapped up in real stories and bigger laughs. If you coach, train, parent or lead—this one’s for you.

In Episode 10, the queue might be 17,000 strong, but Stephen and Natalie are still here for the chaos—and the clarity. From failed Hyrox sign-ups to Ibiza marathon dreams, it’s an honest, funny, and fired-up chat about what matters when the grind gets heavy.Expect real talk on:Retreat Vibes Incoming: Why an Ibiza escape might be the reset you need—and what’s brewing behind the scenes at Cassells HQ.Hyrox Disillusionment: From long queues to booking rage, the duo share their frustrations with an increasingly elite fitness scene—and why your worth isn't tied to a ticket.What’s the Point, Really? A raw moment on racing, sacrifices, and redefining success beyond start lines and stopwatches.Business Evolution: How the team is reworking processes, chasing more automation, and creating space to actually coach.Home Life & Toddler Tales: Molly's fierce spirit, Harper’s school buzz, and the hilarious fallout of raising your mini-me.Coaching with Clarity: How new systems are helping clients stay consistent—and why the first message is always the hardest (but most important) step.It’s part vent, part vision, and totally vintage Cassells—press play for a dose of honesty, humour, and hybrid dreams.

In this honest, energised episode, Stephen and Natalie dive deep into the post-Barcelona clarity that’s reshaping their personal lives, business direction, and gym culture.From breakthrough mentoring sessions to Aldi condiment addictions (looking at you, pistachio cream), this one hits home with raw insight and real-life gold.Expect chat on:The Founder Fog: Why stepping away from your own business can sometimes blur the vision—and what brought Stephen back with renewed energy.Rediscovering Direction: The ‘bones’ of the business, realigned values, and the power of doing a simple clarity exercise with your co-founder.Purposeful Coaching: Not just about spreadsheets and 10x revenue—how a true coach listens, aligns with your lifestyle, and reignites fulfilment.Fitness Without Pressure: Natalie’s new coaching journey, gym anxiety empathy, and why ticking boxes brings surprising satisfaction.Family, Business, You: How your self-care is the core of your couple, your business and your family—and how many clients need to hear that too.Bonus: Aldi Dupe of the Week. Is pistachio cream toast-worthy? The verdict might surprise you.It’s one of the most grounded, growth-filled episodes yet—press play, then pick your three values and build the life you really want.

Strap in for a whirlwind “water edition” as Stephen and Natalie race against the clock (and a mountain of washing) to catch their flight to Barcelona—and still squeeze in all the golden nuggets you crave.

In this jam-packed episode, discover:

Water, Not Coffee: Why we’ve ditched caffeine for hydration—and why this might just be our snappiest sit-down yet.

Pre-Flight Panic: Toddler gear, packing faux-pas and the one last load of laundry that almost cost us our podcast (and the plane).

Barcelona Breakdown: Who’s lining up on race day—from our Pro Soul and mixed doubles teams to extended-family marathoners, cyclers and Devil Islands daredevils.

Kid Chaos & Calibrated Laps: Harper’s nocturnal shoe fetish meets our top pacing hacks—lap timing, GPS workarounds and even naming reps after the kids to push through the burn.

Community vs Solo Training: The unexpected power of group sessions—how friendly rivalry, accountability and “cat-and-mouse” camaraderie take your performance to the next level.

Mindset & Nutrition Mastery: Why you should plan your meals the night before, focus on what to add (not subtract), and anchor every session to a “goal beyond the goal.”

It’s rushed, it’s real—and it’s packed with actionable tips to help parents, athletes and busy professionals juggle life, family and elite-level fitness. Hit play now, and come along for the chaos!

In this candid, laugh-out-loud episode of Coffee with the Cassells, Stephen and Natalie unpack the chaos, controversy, and clarity that came out of their recent trip to Barcelona—from missed PBs and monster penalties to cold dinners and soul-searching reflections.

Inside this whirlwind recap, we dive into:

Penalty Pandemonium: How a 7-minute mystery penalty almost derailed the race—and Stephen’s sanity.

Pre-Race Mayhem: Late-night burgers the size of a small child, dodging buses, and walking everywhere (against all advice).

Wet, Wild & Wanderlust: Racing in soaked clothes after a lightning storm, locked out of the kitchen with stone-cold lasagne, and realising... maybe it’s not just about the sport.

The PB That Wasn’t: What went wrong, what went right, and why the mental shift after Barcelona might just change everything.

Sport vs. Life: Is High Rocks becoming too elite? What happens when you want to compete—but also live a full, family-led life?

Home Truths: Juggling school runs, nursery and toddler tantrums—plus a beautiful reminder that chaos can be calm when you shift your mindset.

Whether you're chasing podiums or just trying to keep the lasagne warm, this episode is a heartfelt (and hilarious) look at why sport, family, and fulfilment don’t always play by the same rules—and why that might be the point.

🎧 Hit play and embrace the madness. Don’t forget to like, share, subscribe—and send it to the mate who takes fitness just a bit too seriously.

In this episode, Natalie and Stephen Cassells dive deep into motivation, business growth, and the evolution of Cassells Fitness. They reflect on the early days of running the business solo versus now leading a full team, and the emotional journey of letting go of control and trusting others to uphold high standards. They also touch on the balancing act of parenthood, entrepreneurship, and athletic ambition, particularly Stephen’s transition into a full-time athlete.

The episode explores the reality of sustaining motivation, emphasising that it’s not about constant hype but about building habits and being consistent—especially on hard days. Listeners get a behind-the-scenes look at their personal challenges, mindset shifts, and even their strategies for upcoming Hyrox events in Barcelona.

Coffee with the Cassells: Ep. 5 – Summer Fitness, Hyrox, and Family Chaos

In this episode of Coffee with the Cassells, we dive into everything from Triform25 and challenging fitness industry norms, to Hyrox updates and family madness. The Cassells share their refreshing perspective on performance-led fitness goals over aesthetics, talk about the reality of juggling training with parenting, and react to the latest Hyrox rule changes. Expect honest insights, laughs, and the kind of parenting chaos that every family will relate to – from sunglasses sass to sofa-stuck toddlers.

Topics include:

• The launch of Triform25 and redefining summer fitness challenges

• With performance, aesthetics is a byproduct

• Behind the scenes of extreme 8-week challenges

• Latest Hyrox updates and what they mean for competitors and gyms

• Parenting tales: from cheeky kids to crawling chaos

Like, share, and subscribe to stay in the loop with more unfiltered conversations!

WATER WITH THE CASSELLS - EP 4: Games, Gains & Growing Up!

Stephen's hit his coffee limit, so we're switching to water for this one! 💦 But don't worry - the energy is still through the roof as we dive into:

🎮 The EPIC Cassells Games

- How we're turning fitness into a 6-week gaming experience

- Meet our awesome teams: Iron Maidens, Adam's Angels & more!

- Behind the scenes of our WILD relay day (spoiler: it was INTENSE!)

👨‍👩‍👧‍👦 Life Updates

- Harper's big school adventure (and why bears are suddenly a hot topic!)

- Travel plans: From Chicago to Cape Town

- Real talk about balancing family life with fitness goals

💪 Fitness & Beyond

- Why having a "goal beyond the goal" matters

- How we're making fitness a lifestyle, not just a summer thing

- Natalie's journey from netball pro to nutrition coach

🌟 BONUS: Get the inside scoop on our finale day celebration with a live DJ!

Join the conversation! Drop a comment below or hit us up on Instagram @cassellsfitness with your thoughts on gamifying fitness or share your own "goal beyond the goal"!

#CoffeeWithTheCassells #FitnessJourney #FamilyLife #GlasgowFitness #CassellsGames

Podcast Episode 3 – Coffee with the Cassells

In this raw, hilarious, and heartfelt episode, Stephen and Natalie dive deep into the chaos and beauty of parenting, performance pressures, and the unglamorous but powerful behind-the-scenes reality of prepping for elite-level fitness events like Hyrox.

They talk openly about:

• ​The unfiltered madness of family life – screaming kids, midnight chaos, and finding sanity in short bursts.
• ​The hidden toll of athletic pressure and what it did to Stephen both physically and mentally (yes, even hospital trips).
• ​How they’re navigating the murky world of performance, recovery, mindset, and the search for balance.
• ​Practical recovery tools they’re using—like meditation, magnesium, mobility work—and the hard truths about sleep and stress.
• ​A full debrief of Hyrox Glasgow: wins, setbacks, team spirit, double races, and why this community means everything to them.
• ​The importance of showing up—whether you’re a parent, athlete, or just someone looking to take that first step into fitness.

It’s vulnerable. It’s funny. It’s inspiring. And it’s the kind of real talk that makes you feel seen.

Episode 2 – The Chaos is Real (But So Is the Joy)

This week on Coffee with the Cassells, we embrace the beautiful mess of parenting, projects, and pursuing what matters most. From holding on tight (sometimes literally) to navigating the daily chaos, we talk about the reality of juggling young kids, careers, and passions. It’s not always smooth, but it’s always worth it. If you’ve made it this far—thank you for being part of the journey. Here’s to keeping it real, staying active, and showing up for what you love—no matter how wild life gets.