Welcome back to the Perform Well Podcast! In this episode, we dive into the transformative power of habits and how you can use them to level up your life. Drawing from personal experiences and key insights from the bestseller Atomic Habits by James Clear, they break down the do’s and don’ts of building habits that stick.

As you may have seen, many people start off the new year with goals in mind only to lose momentum as the weeks go on.

In this episode we break down how not to lose this momentum and to keep your motivation high so you achieve your goals this year.

If you enjoyed this episode please drop us a 5 Star Review & Subscribe as it helps us get this episode out to more people just like you.

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PerformWell Podcast: https://www.instagram.com/performwellpodcast

Nick Finch: https://www.instagram.com/getfitbynick

Dan King: https://www.instagram.com/coach.dan.king

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00:00 Kickstarting Motivation for Transformation

03:16 Building Consistency Through Habits

06:26 Mindful Eating and Meal Planning

09:30 Time Management for Success

12:28 Finding Focus and Setting Goals

15:34 The Importance of Small Steps

18:29 Redefining Success Beyond Numbers

Today we wrap up an incredible year of podcast guests from Dodge Woodall to Phil Learney and even the man Simon Squibb himself!

We would just like to say Thank You for joining us along for the ride, and we do this podcast to inspire you to become the best possible version of yourself.

We believe through personal transformation you will be able to live the life you truly want and we have a lot more to come, so watch this space.

In the meanwhile have a wonderful christmas & new years!

If you ever enjoyed this podcast this year, please consider dropping us a 5 star review & subscribe, it really does help us push out the content to more of you.

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Alternatively if you prefer to watch us on youtube you can do so here:

https://youtu.be/5FZn1635GGo

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FOLLOW US FOR MORE:

PerformWell Podcast: https://www.instagram.com/performwellpodcast

Nick Finch: https://www.instagram.com/getfitbynick

Dan King: https://www.instagram.com/coach.dan.king

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00:00 Year-End Reflections and Highlights

10:16 Guest Favorites and Future Aspirations

18:50 Exploring New Topics for the Coming Year

In todays episode we react to Kris Krohn, a successful entrepreneur who says that we do not need to sleep 8hrs per night.

Listen in as we breakdown exactly what we think of this rhetoric being put into the social media landscape and the dangerous effects this can have on others.

If you enjoyed this episode please drop us a 5 Star Review & Subscribe for more!

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Alternatively if you prefer to watch over on youtube you can do so here:

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Follow us for more:

PerformWell Podcast: https://www.instagram.com/performwellpodcast

Nick Finch: https://www.instagram.com/getfitbynick

Dan King: https://www.instagram.com/coach.dan.king

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00:00 Introduction to Chris Crone and Controversial Views

03:02 The Importance of Sleep in Health

07:12 Beliefs and Their Impact on Performance

10:54 The Role of Supplements and Hormones

14:57 Circadian Rhythms and Sleep Quality

19:01 The Psychological Aspect of Energy and Rest

Have you ever wondered what the workout routine for the worlds BEST footballer, Cristiano Ronaldo may look like?

Well today, we dive into his workout routine and break it down from a personal trainer perspective.

In this episode you will find out what you should do to get an athletic physique yourself, from what workouts to follow & what diet to implement.

If you enjoyed this episode please drop us a 5 STAR REVIEW & a SUB!

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Alternatively if you prefer to watch over on youtube, you can do so here:

https://youtu.be/1J2uMpoCFKg

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Follow us for more:

PerformWell Podcast: https://www.instagram.com/performwellpodcast/

Dan King: https://www.instagram.com/coach.dan.king/

Nick Finch: https://www.instagram.com/getfitbynick/

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00:00 Ronaldo's Journey to Fitness at 39

12:40 Diet Breakdown: What Fuels Ronaldo?

25:56 Ronaldo's Workout Routine: Secrets to His Success

Ever wondered HOW to create strength training program that gets you lean, toned & strong?

In this episode we breakdown the new strength training rules in 2025 to get you in the best shape possible!

If you found this advice useful please drop us a sub & 5 star rating!

Alternatively you can watch over on youtube at:

https://youtu.be/I0a5gObRkYo

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Follow us for more:

PerformWell Podcast: https://www.instagram.com/performwellpodcast/

Dan King: https://www.instagram.com/coach.dan.king/

Nick Finch: https://www.instagram.com/getfitbynick/

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00:00 Introduction to Shrub Training

03:58 The Importance of Finding Your Why

06:37 Time Management in Strength Training

09:41 Understanding Compound vs. Isolation Exercises

12:31 Setting Goals and Measuring Progress

15:23 Rep Schemes and Training Intensity

18:21 Final Thoughts on Strength Training

Meal prep is one of the most underrated but powerful skills when it comes to getting into incredible shape. By simply scheduling your meal prep at the right time, you can maximize your efficiency in the kitchen and see amazing results in your fitness journey.

In this episode of the PerformWell Podcast, we break down exactly how to carve out time in your schedule for meal prep and WHY it’s crucial for achieving your goals. Whether you’re working a 9-to-5 or managing a day/night shift schedule, we’ve got actionable tips to help you make it work.

📌 What You’ll Learn in This Episode

If you find this episode helpful, we’d love it if you could drop us a 5-star rating—your support means the world!

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Stay tuned for practical strategies to take your meal prep—and your fitness—to the next level!

Back pain is often depicted as this debilitating condition that means you must completely stop all movement & exercise until it has gone away.

This is perhaps one of the WORST pieces of advice out there, but why is this the case? And what can you do about your back pain & sciatica to beat it once and for all?

Watch the video to find out!

And if you enjoyed this episode be sure to drop us some love in the comments!

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Alternatively you can watch over on youtube at:

https://youtu.be/2DpHUMx2u0o

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Follow us for more:

PerformWell Podcast: https://www.instagram.com/performwellpodcast/

Dan King: https://www.instagram.com/coach.dan.king/

Nick Finch: https://www.instagram.com/getfitbynick/

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Chapters

00:00 Introduction to Back Pain and Sciatica

04:03 Understanding Sciatica: Causes and Symptoms

06:48 The Importance of Seeking Professional Help

09:53 Training and Strengthening the Back

12:46 The Role of Core and Hip Strength

15:59 Practical Tips for Managing Pain

19:01 Support and Community in Recovery

After the recent Trump election, Robert F Kennedy Junior has vowed to make America Healthy Again.

By this he has intended on making extreme changes to the food industry by reshaping this on a governmental level.

We couldn't help ourselves but jump in and start a debate on this topic and whether Ultra High Processed Foods is the cause of autism rate increase in America and how we can address obesity rates by controlling our food quality.

Feel free to voice your opinion as this is a very open topic and we'd love to hear your thoughts.

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If you would prefer to watch on youtube jump over to this link here > https://youtu.be/wacmRsOnPZ0

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Follow us for more content:

PerformWell Podcast: https://www.instagram.com/performwellpodcast/

Dan King: https://www.instagram.com/coach.dan.king/

Nick Finch: https://www.instagram.com/getfitbynick/

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Chapters

00:00 The Rise of Ultra-Processed Foods

03:43 Health Implications of Diet Choices

06:40 The Ancestral Diet vs. Modern Eating

09:43 Blue Zones and Longevity

12:42 The Role of Chemicals in Food

15:37 Sugar vs. Sweeteners: A Health Debate

18:45 Understanding Heart Disease and Obesity

20:34 Practical Tips for Healthier Eating

In this conversation, Dan and Nick discuss strategies for staying lean while building muscle during the winter months. They explore the challenges of transitioning from fat loss to muscle building, emphasizing the importance of caloric control, the dangers of rapid caloric increases, and the hormonal implications of body fat levels. The hosts also touch on the evolving perceptions of fitness goals, particularly the desire for a flat stomach versus a defined six-pack.