“You can look incredible and still gas out by act two.”

In this episode of The Fit2 Perform Podcast, Bobby and Steffan tackle a hard truth in the performing arts world: aesthetics and performance are not the same thing.

You can have visible abs, sharp lines, and still feel flat, underpowered, and exhausted halfway through a show. Because looking fit and being performance-ready are two completely different physiological states.

This episode is about closing that gap.

🪞 Aesthetics vs Performance

Why chasing leanness doesn’t automatically translate to stamina, power, or durability.

⚡ Low Energy Availability

Under-fuelling reduces output, slows recovery, impacts hormones, and increases injury risk. You might look “stage lean” but be internally depleted.

🎭 The Performer Trap

Why performers often prioritise appearance over function, especially in audition season or contract periods.

🔥 What Real Performance Requires

Fuel, strength, recovery capacity, and resilience. Not just a certain body fat percentage.

• Judge success by stamina and output, not mirrors.

• Fuel for performance, not just aesthetics.

• Periodise aesthetic goals around performance demands.

• Strong, well-fed performers perform better and last longer.

Because the goal is not just to look the part. It’s to deliver the part, night after night.

👉 Tune in now to Why Looking Fit Doesn’t Mean You’re Performance-Ready on The Fit2 Perform Podcast.

If you’ve ever felt “lean but flat,” this one’s for you.

💡 What We Cover✅ Key Takeaways

If you’re constantly exhausted, flat on stage, or struggling to recover, the problem might not be that you’re doing too little cardio. It might be that you’re doing it wrong.

In this episode of The Fit2 Perform Podcast, Bobby and Steffan unpack one of the biggest myths in performer training: that more cardio automatically equals better stamina. For many performers, excessive conditioning is quietly draining strength, blunting power, and slowing recovery.

This is not anti-cardio. It’s pro-smart cardio.

🏃 Too much steady-state cardio

Excessive long-duration cardio can reduce strength gains, limit power output, and increase fatigue if not programmed carefully.

⚖️ The interference effect

Endurance work and strength training compete for adaptations. If not structured well, endurance can blunt strength and power development.

🎭 The double-dip problem

Performers already get huge conditioning loads through rehearsals, choreography, and shows. Adding more on top can tip the balance into overtraining.

🔋 Conditioning should support performance

Cardio should enhance recovery and stamina, not leave you feeling flat or depleted on stage.

• Match your cardio type to your performance demands.

• Prioritise strength first, conditioning second.

• Use low-intensity cardio strategically to support recovery.

• Reduce cardio volume during heavy show weeks.

Because the goal is not to be the fittest person in the gym. It’s to be the most durable, powerful, and consistent performer on stage.

👉 Tune in now to Why Cardio Might Be Making You a Worse Performer on The Fit2 Perform Podcast.

Got questions about balancing strength and conditioning? Email us at [email protected] and we’ll break it down.

💡 What We Cover✅ Key Takeaways

Most performers still think resistance training is just for “getting bulky”.

But the science is clear. Strength work doesn’t just change how you look, it can dramatically improve stamina, jump height, vocal power, injury resilience, and even cognitive performance.

So yes, the gym can make you a better performer, just not always in the ways you expect.

In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down exactly how resistance training transfers to performance on stage, backed by research and real-world performer experience.

🏋️ Strength improves movement efficiency and stamina

Stronger muscles require less effort to produce the same movement, improving endurance without adding size.

Research shows strength training improved running economy by around 5 percent with no increase in body mass (Storen et al., 2008).

💥 Jump height, sprint speed, and explosive performance

Explosive strength benefits dancers, musical theatre performers, and stunt performers.

Meta-analyses show resistance training and plyometrics can improve jump height by 8 to 15 percent (Markovic & Mikulic, 2010).

🛡️ Injury reduction beats stretching alone

A large review found strength training reduced overuse injuries by up to 50 percent, outperforming stretching, balance training, and aerobic work (Lauersen et al., 2014).

🔁 Endurance improves through muscle fibre efficiency

Strength training improves how Type I fibres are used and delays fatigue in Type II fibres, meaning repeated choreography feels easier.

🎤 Posture, breath support, and vocal endurance

Stronger deep core and postural muscles support breath control and reduce vocal strain across long show runs.

🧠 Cognitive function and motor learning

Resistance training improves executive function, coordination, and learning speed, crucial for picking up choreography quickly (Chang et al., 2012).

🚫 The myth that lifting makes you bulky

Hypertrophy requires a calorie surplus, high volume, and specific programming. Most performers gain strength with minimal size increases when nutrition is managed.

⏱️ Time efficient training still works

Even 15 to 20 minute sessions, two to three times per week, can produce meaningful neuromuscular benefits (ACSM Guidelines).

• Include 1 to 3 resistance sessions per week, full body, 15 to 60 minutes

• Prioritise compound lifts to improve strength, stamina, and movement efficiency

• Use lower volume and moderate loads during heavy show periods

• Add explosive work like jumps, swings, or throws to support choreography and lifts

• Track strength metrics alongside performance markers like stamina and jump height

• Stronger performers last longer, with better control, resilience, and consistency

👉 Tune in now to Does the Gym Make You a Better Performer? on The Fit2 Perform Podcast.

If you’ve ever avoided the gym because you thought it would hurt your performance, this episode might completely change how you train.

💡 What We Cover✅ Key Takeaways

Our guest is actor Bryony Corrigan, a core member of Mischief Theatre and one of British comedy’s most recognisable faces. She’s brought joyful chaos to audiences around the world in the hit Goes Wrong productions, including Peter Pan Goes Wrong, A Christmas Carol Goes Wrong, Groan-Ups, and The Goes Wrong Show. Her improv brilliance has also shone in Mischief Movie Night In, which streamed globally to huge acclaim.

Beyond Mischief, Bryony’s screen credits include Good Omens, Holby City, Inspector George Gently, The Walk-In, My Lady Jane, and I Fought the Law. In 2024, she received What’s On Stage and UK Theatre Award nominations for her powerful performance as Katie in I, Daniel Blake, confirming her range and reputation as one of the most exciting talents in British theatre today.

Subscribe to the Fit2 Perform Podcast for more conversations with incredible guests from stage and screen.

For inquiries or feedback, email [email protected].

Class is in session… and things have taken a very unexpected turn.

In this episode of The Fit2 Perform Podcast, Bobby and Steffan share some huge news as Steffan announces he’ll be playing Miss Trunchbull on the international tour of Matilda. Yes, that Miss Trunchbull. Hammer throw energy, explosive power, and terrifying authority included.

Naturally, this leads us straight into a very on-brand conversation about Phys Ed, physical preparation, and what it actually takes to step into a role that’s physically demanding, character-heavy, and performed night after night on a global tour.

It’s funny, celebratory, and packed with insight into how performers prepare their bodies for big roles, big schedules, and even bigger characters.

💡 What We Cover:

🎭 Steffan’s casting as Miss Trunchbull and what went through his head when he got the call.

🏋️ The physical demands of playing larger-than-life characters on stage.

🧠 How training, mindset, and recovery shift when you’re preparing for a long international tour.

😂 Why Phys-Ed might need a serious rebrand for performers.

💪 How Fit2 principles apply whether you’re playing a hero, a villain, or the scariest headmistress in musical theatre history.

✅ Takeaways:

• Big roles require smart physical preparation, not just grit.

• Strength, conditioning, and recovery matter more as performance demands increase.

• Playing extreme characters doesn’t mean sacrificing your body to the role.

• Training with intent keeps you durable, confident, and ready for anything.

Whether you’re a Matilda fan, a performer heading into a new contract, or just here for the chaos of Miss Trunchbull energy, this one’s a must-listen.

👉 Tune in now to The Fit2 Miss Trunchbull: It’s Time For Phys-Ed on The Fit2 Perform Podcast.

Got questions about training for demanding roles or touring life? Email us at [email protected] and we’ll take them to the gym hall.

You don’t need more motivation or a bigger goal. You need a system that survives real life. Busy schedules, rehearsals, eight show weeks, low energy days, and last-minute calls.

In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down why goals fail for performers and how to build habits that actually stick, even when life is chaotic. This is about identity, systems, and consistency, not willpower or perfection.

What we cover:

• Why outcome-based goals fail and identity-based goals work

• How to set clear, behaviour-driven goals that fit your schedule

• Building habits that reduce decision fatigue and survive show season

• Why motivation is unreliable and action comes first

• How to recover from slips without restarting from zero

Fit2 Performer Insights:

If your goal can’t survive tech week or a double show day, it isn’t the right goal.

Micro-habits matter. A short lift counts. A walk counts. A protein shake counts.

When things fall apart, shrink the habit. Don’t abandon it.

Key takeaways:

1. Choose identity-based goals

2. Build systems, not pressure

3. Prioritise consistency over perfection

4. Track habits weekly, not emotions

5. Small actions compound over time

👉 Tune in now to Why Your Goals Keep Failing on The Fit2 Perform Podcast and finally build habits that work in the real world.

You think you’re doing all the “right” stuff, but your body might be working against you.

In this episode of The Fit2 Perform Podcast, Bobby and Steffan uncover the hidden sabotagers that stop performers from making real strength gains, even when they’re training hard and showing up consistently.

This one is all about why strength stalls, why progress feels fragile, and what actually needs fixing if you want to get stronger without burning out or breaking down.

💡 What We Cover:

😴 Inadequate recovery and overtraining

Why more sessions don’t equal more strength, and how fatigue masks progress.

🏋️ Poor movement technique and form breakdown

How ego-lifting, rushed reps, and compensation patterns quietly limit strength.

📉 No progressive overload or smart variation

Why doing the same weights forever, or changing everything too often, both kill results.

🍽️ Nutrition that doesn’t support strength

Under-fuelling, low protein, and poor timing on heavy training days.

🧠 Hormonal imbalance and chronic stress

How cortisol, poor sleep, and emotional load blunt adaptation and recovery.

🔄 Inconsistency and programme hopping

Why strength is cumulative and can’t survive constant resets.

✅ Takeaways:

• Keep a training log and progress load or volume gradually.

• Prioritise clean form and limit ego-driven lifting.

• Build in recovery days and deload cycles on purpose.

• Align nutrition so heavy training days are properly fuelled.

• Stay consistent. Strength is built over time, not accidentally.

If you feel like you train hard but your strength never quite sticks, this episode will help you spot exactly what’s holding you back and how to fix it.

👉 Tune in now to Top 6 Ways to Sabotage Strength Training on The Fit2 Perform Podcast.

Got a strength question or feel stuck in your training? Email us at [email protected] and we’ll tackle it on the show.

Today’s guest is the brilliant Heather Scott-Martin, a multi-talented performer and creative whose career spans the West End, major UK tours, choreography, presenting and more.

Heather trained at The BRIT School and Bird College, graduating with First Class Honours in Dance and Theatre Performance. As a performer, she’s appeared in Singin’ in the Rain, Mamma Mia!, Annie, Joseph and the Amazing Technicolor Dreamcoat, Guys and Dolls, Grease, Loserville, The Fix, Beauty and the Beast, and more. She’s performed at the BBC Proms, the Olivier Awards, and even at the opening of the 2012 Olympic Aquatic Centre.

Beyond performing, she’s carved out a fantastic creative career as an Associate and Assistant Choreographer, working on shows including Elf (Aldwych), The Baddies, Zog and the Flying Doctors, and Annie in both Toronto and South Africa.

Heather brings warmth, humour and loads of insight from a career that keeps evolving.

🎧 Subscribe for weekly episodes of The Fit2 Perform Podcast

📩 Email us at [email protected]

📱 Follow @fit2performwestend for behind-the-scenes clips, bonus content and more

That strange, stretchy bit of time between Christmas and New Year. The days blur, the chocolate is still flowing, and no one knows what day it is. Welcome to The Gooch of the Year.

In this end-of-year episode of The Fit2 Perform Podcast, Bobby and Steffan sit right in that in-between space to reflect on 2025, unpack the lessons, wins, and wobble moments, and look ahead to what 2026 could become.

It’s honest, reflective, light-hearted, and exactly what this weird week is made for.

💡 What We Cover:

🎭 The biggest lessons from 2025, both on stage and off.

💪 What worked, what didn’t, and what we’d actually keep doing again.

🧠 How reflection beats resolution when it comes to long-term growth.

🎯 What we’re taking into 2026 in terms of training, mindset, work, and life.

😂 A few laughs, tangents, and very real “what even was this year?” moments.

✅ Takeaways:

• You don’t need a full reset to move forward.

• Reflection creates clarity, not pressure.

• Progress is built year on year, not January to January.

• The in-between moments matter just as much as the big ones.

If you’re not quite ready to sprint into goal-setting mode, but you want to pause, take stock, and set yourself up properly for what’s next, this episode is for you.

👉 Tune in now to The Gooch of the Year on The Fit2 Perform Podcast.

Got reflections from your year or thoughts for the next one? Email us at [email protected] and let us know what you’re carrying forward.

Chestnuts roasting, prosecco flowing, shows still running. It’s the most wonderful and most exhausting time of the year.

So how do you enjoy Christmas without undoing all your hard work in the gym, on stage, or in the mirror?

In this festive episode of The Fit2 Perform Podcast, Bobby and Steffan break down how to protect your performance, your body, and your sanity through the Christmas period, without falling into all-or-nothing thinking or January regret.

This is your permission slip to enjoy the season and stay functional at the same time.

Why all-or-nothing thinking ruins progress.

The maintenance mindset, where progress doesn’t require perfection.

Research shows short diet breaks can improve long-term adherence and reduce metabolic slowdown.

Fit2 Tip: Focus on energy, movement, and recovery, not fear of fat gain.

Why movement habits matter more than structured workouts right now.

NEAT counts, dancing, walks, housework, everything adds up.

Micro-sessions like 10-minute circuits, hotel room workouts, or mobility flows.

Fit2 Tip: Move daily, even if it’s not a formal session. Your joints and brain will thank you.

Why a day, or even a week, of indulgence doesn’t undo a year of training.

Protein first, hydration second, pudding third.

How alcohol and sleep loss impact muscle recovery and performance.

Fit2 Tip: Eat mindfully, and if you’re on double shows, use Christmas dinner as carb loading.

Late shows, parties, and travel quickly create sleep debt.

Studies show short naps and consistent wake times help offset late nights.

The role of magnesium, hydration, and proper wind-down routines.

Fit2 Tip: Prioritise naps over Netflix. Your mood, energy, and appetite control will improve.

How to set realistic January goals without guilt-fuelled overcorrection.

Why a reset doesn’t mean punishing yourself.

Sustainable strategies for post-holiday training and nutrition.

Fit2 Tip: Start small. Track steps, plan sleep, and get one solid session in. That counts.

1. You don’t lose progress in a week, you lose it when you quit consistency.

2. Maintenance is progress during show season.

3. Movement beats perfection.

4. Enjoy the season. Fuel performance, not punishment.

👉 Tune in now to The 12 Gains of Christmas: How to Stay Fit, Festive and (Mostly) Functional on The Fit2 Perform Podcast.

Got a festive survival question or a Christmas habit you swear by? Email us at [email protected] and we’ll keep the conversation going.

🎄 1. “On the First Day of Fitness…” Reframing the Christmas Mindset🚶 2. Staying Active Without Training Hard🍽️ 3. “Feast Mode Activated” Navigating Christmas Food Without the Guilt😴 4. “Sleep Like Santa” Recovery Over Perfection🎯 5. “New Year, Same You (Just Sharper)” Ditch the January Panic✅ Key Takeaways