Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

Most women’s struggle with food and body image isn’t just about calories — it’s about the psychological patterns and beliefs deeply rooted beneath them. Bee Wallace, a seasoned online fitness and mindset coach, exposes how these invisible barriers sabotage progress and reveals the critical role mindset plays in sustainable transformation.

With a personal journey that includes battling eating disorders, hormonal chaos, and ultimately finding her way with HRT, B shares how understanding your body’s signals—true hunger versus emotional cravings—can be a game-changer. She discusses the importance of building a healthy relationship with food, mindset frameworks like "The Gap and The Game," and practical tools like the hunger scale that help clients reconnect with their instincts.

We explore: ⬛The link between food noise and anxiety ⬛Therapy vs Mindset coaching ⬛Dealing with emotional hunger ⬛Restrictive mindsets

🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home

Guest Info: Bee's Instagram -  @BeeWallisCoach 

Timestamps- 0:00 - Introduction and Guest Welcome Introduction of B Wallace, online fitness and mindset coach. 0:53 - Importance of Mindset in Fitness Discussion on the significance of mindset coaching and its role in sustainable transformation. 2:09 - Difference Between Mindset Coaching and Therapy Explanation of how mindset coaching differs from traditional therapy. 3:51 - Personal Journey with Eating Disorders B Wallace shares her personal journey and challenges with eating disorders. 9:28 - Understanding Food Noise Insight into the concept of food noise and its impact on emotional eating. 14:28 - Practical Tools for Managing Emotional Eating Introduction of practical tools like the hunger scale to manage emotional eating. 24:24 - Hormonal Health and HRT Discussion on hormonal health, the use of HRT, and the effects of extreme dieting. 32:19 - Weight Loss Medications and Risks Conversation about weight loss medications and potential risks. 42:54 - Building a Healthy Relationship with Food Strategies for transitioning from a restrictive mindset to a balanced approach. 47:01 - Final Reflections and Advice B Wallace shares her final thoughts and advice for listeners on respecting their bodies and making sustainable changes.

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

In this episode, we dive into the nuances of health, fitness, and dieting myths, guided by fitness coach and advocate Paul Andrews. Discover the reality behind common misconceptions, the impact of misinformation, and expert insights into sustainable health practices.

We explore: ⬛The real story behind Postural Orthostatic Tachycardia Syndrome (POTS) and its link to COVID ⬛A critical analysis of popular diets like carnivore, keto, intermittent fasting, and their intended vs. actual benefits ⬛How the fitness industry often propagates misinformation and how to navigate it intelligently ⬛The importance of evidence-based approaches versus anecdotal experiences

🌐 Connect With Your Hosts Host's:

Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

Guest Info:

Paul's Instagram - @paulandrewpt

Timestamps- 00:00 - Welcome and episode overview: demystifying fitness myths and health truths 00:34 - Paul Andrews shares his journey with POTS and post-COVID health impacts 01:56 - The connection between COVID-19 and POTS diagnosis challenges 03:11 - Critical look at fitness industry misinformation and industry standards 03:41 - How anxiety and misdiagnosis impacted Paul’s fitness journey 04:36 - The effect of long COVID symptoms on physical activity and mental health 06:07 - The role of social support animals for POTS management and day-to-day struggles 07:23 - Accepting limitations after diagnosis, role of mental health in recovery 09:17 - The impact of COVID on older athletes and the importance of nuanced health advice 10:06 - Common experiences with misdiagnosed heart conditions and the importance of proper testing 12:04 - Transitioning from in-person to online coaching: benefits and social considerations 13:23 - Work life balance: the realities of flexible working hours and client communication 14:29 - The social side of coaching and the importance of genuine connections 17:04 - Target audience: who Paul helps and common struggles with weight and health 18:55 - How industry promises often oversimplify complex health issues 22:00 - Busting diet myths: carnival diet, keto, autoimmune protocols—what’s really happening behind the scenes 26:56 - The reality of supplement marketing and labeling tricks in supermarkets 33:03 - The truth about carbs, sugar, and the myths around them 36:42 - The role of food quality, processed foods, and micronutrient fortification 43:09 - How misinformation spreads through certainty and social media influence 48:44 - What does performing well mean? A look at performance, recovery, and enjoyment 52:12 - The influence of celebrity endorsements and PR in health trends 57:13 - Spinning the “worst fat loss” myths: from water loss to crash diets 58:34 - Intermittent fasting: benefits, mental effects, and real-world application 61:13 - Practical advice: navigating marketing, supplements, and social pressures 62:17 - Final thoughts: why evidence-based practice is crucial for sustainable health

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

In this episode, we challenge the common belief that you need a gym to get strong. Using practical insights and recent scientific findings, we explore how bodyweight exercises, minimal equipment, and proper progression can deliver substantial strength and health benefits—all from the comfort of your home.

We explore:

⬛How to achieve strength gains with just your body

⬛Is muscle growth possible from your home

⬛What are the best exercises to do in a home workout

⬛Core movements everyone should give a go

🌐 Connect With Your Hosts Host's:

Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

Timestamps: 00:00 - Welcome and episode overview on strength training without a gym 00:44 - The misconception about needing a gym for strength 01:04 - How many clients train at home and the importance of routine 01:31 - Effectiveness of home workouts and bodyweight exercises 02:21 - Calisthenics: push-ups, pull-ups, and basic movements for strength 02:48 - Bodyweight training versus loaded resistance and progression 03:27 - The importance of form and injury risk in calisthenics 04:13 - Progression principles in bodyweight vs weighted training 04:56 - Benefits of lockdown training and maintaining health at home 05:23 - Training load and recovery considerations 06:03 - Specific movements: pull-ups, deadlifts, and variations 06:39 - The role of core activation in pull-ups and function 07:24 - The internal science of resistance profiles and muscle activation 08:35 - Scientific evidence on muscle growth from home resistance training 09:27 - Minimum effective dose for strength at home 10:07 - Equipment recommendations on a budget 11:01 - Best minimal gear: kettlebells, resistance bands, weighted vests 12:44 - Common pitfalls and the importance of correct technique 13:21 - Combining equipment: kettlebells and resistance bands for progression 13:57 - The reality of home gym setups and Feng Shui considerations 15:05 - How to start and stay consistent with home training programs 16:47 - The importance of training holistically—what the resistance curve misses 17:26 - Strength training for aesthetics versus health and longevity 19:05 - Core and glutes: the key to functional strength 21:08 - Strength training’s impact on long-term health and metabolic function 23:38 - The balance between health and aesthetics as we age 25:30 - How often to train and structuring effective routines 27:53 - Top three exercises for beginners starting at home

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

Join Gemma as she shares her transformative journey from a severe back injury to recovery. Discover the critical insights she gained about the importance of listening to your body, working with the right specialists, and building a long-term approach to rehabilitation.

We explore:

⬛The impact of misdiagnosis

⬛The mental and physical challenges of chronic pain

⬛Effective rehabilitation strategies

⬛Overcoming medication dependency

🌐 Connect With Your Hosts

Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

Guest Info:

Gemma's Instagram - gemmapaddy82

Chapters: 00:00 - Introduction: Gemma's injury story and insights 02:37 - The moment the injury happened during squats 04:03 - How treatment initially worsened her condition 07:37 - The importance of private MRI for accurate diagnosis 09:54 - Living with pain for five months: emotional toll 12:30 - The awakening after spinal surgery: re-learning movement 14:40 - The role of rehab, mobility, and core work in recovery 16:50 - Returning to running and re-engaging with exercise 18:11 - Dealing with medication side effects and coming off pain meds 23:17 - The importance of working with knowledgeable, honest practitioners 26:34 - Myths vs. truths about back pain and injury recovery 30:00 - The significance of targeted prehab and long-term maintenance 36:12 - The value of mobility, variability in form, and the danger of ego-lifting 41:23 - Supporting loved ones while coping with injury 44:47 - The importance of individualized movement strategies 51:43 - The reality of training around injuries and how signals matter 55:13 - Misconceptions about pain and recovery: what pain truly indicates

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.

 Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

In this episode, Rob shares eye-opening insights from working with C-suite executives, military personnel, and competitive martial artists. You'll discover how low testosterone isn't just a health issue—it's a performance factor, and how lifestyle choices like stress, travel, and nutrition dramatically impact your results. Rob explains why even elite athletes rely on traditional strength, mobility, and recovery tactics—plus how simple habits like consistent sleep, strategic movement, and hydration can make or break your performance.

You'll also learn why high performers often struggle to admit they need help—especially men—due to ego and societal expectations. Rob emphasizes the importance of self-awareness, vulnerability, and structured routines to avoid burnout and unlock sustained success. Whether you're leading teams or looking to feel sharper and more confident, this episode delivers clear, actionable strategies to upgrade your health and mindset at any level.

We explore:

⬛Who a high performer is

⬛The roles of both the mind and the body in high performance

⬛Stand out habits to help you achieve high performance

⬛Fundamentals for strength and recovery

🌐 Connect With Your Hosts Host's:

Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

Guest Info: Rob's Instagram - robdunn.xxii

Timestamps- Introduction to High Performance (0:00 - 5:00) Overview of what defines a high performer and common misconceptions. The Role of Mind and Body (5:01 - 12:00) How understanding the synergy between mental and physical health can elevate performance. Insights from Top Performers (12:01 - 20:00) Rob Dunn shares experiences from working with executives, military personnel, and athletes. Lifestyle Choices and Performance (20:01 - 30:00) Discussion on how stress, travel, and nutrition impact testosterone and overall performance. Fundamentals of Strength and Recovery (30:01 - 40:00) Why traditional strength, mobility, and recovery tactics are crucial for elite athletes. Simple Habits for Success (40:01 - 50:00) The importance of consistent sleep, strategic movement, and hydration. Overcoming Ego and Societal Expectations (50:01 - 60:00) Challenges high performers face in admitting they need help and the role of self-awareness. Actionable Strategies for Improvement (60:01 - 70:00) Practical tips to upgrade health and mindset for sustained success. Conclusion and Key Takeaways (70:01 - End) Recap of the episode's main points and encouragement to apply the insights shared.

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

In this episode, Tim Miller shares his journey from military service to climbing instructor, revealing how pushing comfort zones enhances confidence and performance.

We explore the psychology of fear, the importance of trust in coaching, and practical ways to manage heights and risk. Whether you're an athlete or just enjoy a challenge, these insights will help reframe your approach to overcoming mental barriers.

We explore:

⬛The role of discomfort and fear in peak performance

⬛How climbers manage fear and avoid panic in high stakes situations

⬛Techniques for overcoming fear of heights

⬛The importance of tailored training

🌐 Connect With Your Hosts Host's:

Dan King & Nick Finch Instagram, Facebook & Tiktok:

@coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

Guest Info:

Tim's Instagram - timothy.rocks

Boulder shack - https://bouldershack.co.uk/

Chapters-

Introduction to Fear and Focus in Climbing 00:00 - The impact of fear and focus in high-stakes climbing

Stories from the Mountains 02:21 - Memorable stories from Mont Blanc and mountain emergencies

Managing Panic and Control 03:43 - Panic versus control in stressful environments

The Psychology of Fear 04:42 - The spiral of fear and how confidence affects performance

Climbing as Meditation 07:13 - The meditative state and flow in climbing

Building Trust and Coaching 09:30 -

Military background and transition into climbing industry

Artistry in Climbing 13:16 -

Route setting as an art form and designing climbing problems

Training and Recovery 16:56 - The evolution of training approaches: calisthenics and weights

Overcoming Heights and Anxiety 22:31 -

Overcoming height fears through gradual exposure and trust

Community and Resilience 37:28 - The unique community and camaraderie in climbing competitions

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

In this episode, the lads dive deep into how Beccie trained through pregnancy, breaking myths around exercise and motherhood, and why strength isn’t just for physique, but for everyday resilience. She shares her journey from being 900 calories a day to fuelling her body for performance and motherhood, and how embracing a balanced, consistent routine unlocks long-term results

You will discover why kettlebell training’s full-body control can boost your stability, mobility, and heavy lifts, and how pole fitness and calisthenics are not only art forms but also prime examples of body control that transfer to any sport or daily activity.

We explore:

⬛Learning the importance of foundational movement

⬛The misconception around "specialised" training

⬛Practical tips when integrating mobility into your workouts

⬛How pole fitness is an ever-growing sport

🌐 Connect With Your Hosts Host's:

Dan King & Nick Finch Instagram, Facebook & Tiktok:

@coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

Guest Info:

Beccie Dunn's Instagram - @becciedunn

Youtube-  @becciedunnfitness 

Chapters- 00:00 - Introduction & Becky's Journey 06:00 - Pole Fitness Evolution 12:00 - Kettlebell Training Benefits 18:00 - Pandemic's Impact on Fitness 24:00 - Integrating Functional Fitness 30:00 - Recovery & Injury Prevention 36:00 - Modern Fitness Trends 42:00 - Starting with Bodyweight 48:00 - Training Through Pregnancy 54:00 - Nutrition & Mindset for Success

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

In this episode, the lads dive into the behind-the-scenes truths of bodybuilding, reality TV, and the coaching industry. With guest Georges Bert, they explore how authenticity, honesty, and strategic problem-solving define what makes a great coach—and what pitfalls to avoid in fitness and media.

We explore:

⬛Insights into the "fake" world of reality TV

⬛The impact of social norms on body image

⬛Why 1200 kcals is not enough for any adult

⬛What makes a successful coach

🌐 Connect With Your Hosts Host's:

Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

Guest Info: Georges Berts Instagram - @georgesbert

Timestamps- 00:00 - The truth about weight loss: avoid quick fixes, embrace consistency 00:29 - Online coaching as problem-solving: beyond just workouts and meals 00:58 - How manipulation and lying are common in gyms and PT sessions 01:56 - George's journey: from rugby to personal training, and lessons learned 03:21 - The evolution of fitness industry standards pre-Instagram and social media 06:33 - Steroids, genetics, and social media’s role in shaping physiques 10:23 - The importance of honesty about supplement use and natural vs. enhanced physiques 12:15 - The reality of "growth" in public perception vs. genuine muscle development 14:00 - Behind the scenes of Married at First Sight: filming, editing, and authenticity 16:26 - The role of legal marriage in TV shows and how it affects contestants' lives 18:46 - How shows influence perceptions of relationships and authenticity 21:21 - The impact of editing and story producers on how contestants are portrayed 24:00 - What qualities make a coach truly effective in changing lives 25:35 - Supporting clients with unlimited communication and emotional guidance 26:29 - Why quick results are often unsustainable—and how patience leads to lasting change 33:07 - The significance of tracking food sources and understanding hidden calories 39:17 - The complexity of calorie deficits, metabolism, and maintaining motivation 43:07 - How to approach fat loss safely without risking burnout or injury 46:53 - The importance of ownership in your health journey: every decision is a choice 55:27 - Building genuine trust versus transactional coaching: the human element 62:28 - Pricing strategies for online coaching and maintaining service quality 66:58 - The fun of the "toxic" wheel: categorizing unhealthy habits with humour 70:35 - The double standard: body positivity campaigns for women but not for men 71:34 - The appeal of bodybuilders and powerlifters embracing their unique physiques 72:57 - Final plug: connecting with George and his diverse media projects

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields.

This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

This episode dives deeply into the realities of body diversity, confidence, and breaking down outdated fitness stereotypes. Stacey shares her transformative journey, highlighting how authenticity and support can empower more women to embrace their strength and push past societal judgments.

We explore:

⬛The Importance Of Authenticity In Health & Fitness

⬛Common Challenges Overweight Gym Goers Face

⬛Social Judgements Impact On Exercise Adherence

⬛Debating Whether Plus Size Personal Trainers Should Exist

🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

Guest Info: Stacey's Instagram - @hallstacey84

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields.

This podcast's production is supported by our businesses and donations please check out the links below.

Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407

For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page

Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home

In this episode of the Perform Well podcast, the hosts delve into the effectiveness of wearable fitness trackers. They discuss the balance between utilizing data for health improvements and the potential for over-analysis that can lead to anxiety. The conversation covers essential metrics to track, the importance of understanding trends over daily scores, and how to use wearables to enhance rather than hinder fitness progress. The hosts emphasize the need for education around the data provided by these devices and how to integrate them into a balanced lifestyle.

We explore:

⬛ Wearables can help until you start letting numbers dictate how you feel.

⬛ Knowing your sleep and activity is powerful, obsessing over it isn’t.

⬛ Fitness works best when you enjoy the process, not chase perfect data.

⬛ Wearables should guide your training, not run your life.

🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick

Website: https://mycoachinglab.co.uk/home

00:00 The Role of Wearables in Fitness Progress

02:52 Understanding Metrics: What Really Matters?

06:00 The Balance of Data and Enjoyment

08:47 Practical Insights on Using Fitness Trackers

11:57 Navigating Recovery and Performance Metrics

15:02 Final Thoughts on Wearables and Progress