The Performance Physique Podcast

New Year Fitness Done Right | BBC Radio London Mindset, Fat Loss & January Pressure Explained

I joined Shay Kaur-Grewal on BBC Radio London on 5th January for the first show of the new year to talk about getting fit properly, without the usual January pressure, guilt or misinformation.

This episode is everything beginners need to hear — whether you’re starting again or starting for the first time.

• Why New Year’s resolutions fail (and what to do instead)

• The psychology and mindset behind lasting behaviour change

• Simple physiological ways to increase calories burned (without extreme workouts)

• How to manage January pressure, comparison and overwhelm

• Practical, realistic first steps you can take immediately

No extremes. No detoxes. No nonsense.
Just clear, science-led advice that actually works.

As a Performance Coach working across elite sport and everyday health, my mission is simple: help people cut through the noise and build habits that last.

👉 If you’ve ever said “this is the year” — start here.

🔗 Watch more BBC Radio London appearances and fitness insights:
www.performancephysique.co.uk/media

🔑 What we covered:

In this episode, Performance Coach Arj Thiruchelvam shares an honest 2025 Year in Review for Performance Physique. From opening the International Running Expo in Amsterdam and a packed National Running Show stage, to BBC London coverage of the London Marathon, athlete personal bests, business challenges, and the long-term vision for 2026 — this is a behind-the-scenes look at elite-level performance coaching without the hype.2025 was a year of consolidation, clarity and resilience. Arj reflects on coaching athletes to personal bests across running, hybrid and elite sport, managing major operational challenges, stepping back from personal running due to injury, and continuing to build a performance brand rooted in accuracy, inclusion and real results.Looking ahead to 2026, Performance Physique is stepping forward with more media work, speaking engagements, events, technology investment, podcast episodes, YouTube content and potential international appearances — while continuing to deliver world-class running and performance coaching.If you’re an athlete, coach, brand or organisation interested in credible performance coaching, partnerships or events, subscribe for more content and get in touch.https://performancephysique.co.ukhttps://instagram.com/performance_physique

BBC Radio London: Sara Cox’s 5 Marathons, 74 Ultras, Penguin Row & Cadbury's | Arj Thiruchelvam

I joined Shay Kaur-Grewal on BBC Radio London (13 November 2025) for the Week in Review — we covered sport, culture and the stories everyone’s talking about this week.

In this episode:

• Sara Cox’s epic challenge — 5 marathons in 5 days for Children in Need and the incredible public response.

• The ex-gamer taking on 74 ultras in 74 days — a jaw-dropping charity challenge and why these endurance stories resonate.

• Sea Life/ Penguin controversy — MPs and campaigners are questioning the future of captive penguins at a major London aquarium.

• Sydney Sweeney fallout — recent headlines and reactions from her controversial comments.

• Nutritional misinformation — how influencer's misread (e.g., calorie/ingredient claims) are confusing the public and why that's a risk.

• Screen time & children — we discussed growing evidence about screen exposure and its effects on kids’ development and school performance.

Whether you’re into sport, parenting, media or nutrition, this is a fast, grounded take on the week’s headlines — with practical insight and a coach’s perspective.

▶️ Watch the full clip and subscribe for more media appearances and running tips:
www.performancephysique.co.uk/media

👍 If you found this useful, please Like, Comment (which story grabbed you most?), and Subscribe for more weekly takes and expert insights.

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I joined Shay Kaur-Grewal on BBC Radio London’s Week in Review (21st August 2025) to talk all things sport, education, and current issues.

🏆 Topics we covered:

• Should the US Open have changed the mixed doubles format?

• What GCSE results mean for young people in 2025 – and my career advice for students.

• Reflections on sport, society, and the week’s biggest stories.

As a Performance Coach and 2x National Running Show sell-out speaker, I love bringing insight into sport, training, and beyond – helping athletes, students, and professionals get the best out of themselves.

📻 Listen back to my latest BBC Radio London features and subscribe for more marathon tips, sports science insights, and media appearances.

🎧 Catch up on all episodes and media appearances here:🔗 ⁠www.performancephysique.co.uk/media

**WARNING THERE IS A LOT OF LAUGHTER IN THIS EPISODE, YOU MAY FEEL YOU'RE WITH YOUR MATES IN A BEER GARDEN**

Melissa Power is one of the world’s leading indoor cycling experts. With nearly two decades of experience, she has trained more than 600 instructors through her certification programme, the brilliantly named MPowered Academy. She’s taught over 10,000 classes, created formats for some of London’s top gyms and studios, and regularly consults for media, fitness brands, training providers, and independent clubs.She’s also the founder and Master Trainer at Cadence, her North London boutique studio named Best Spin Studio in London by TimeOut. Classes at Cadence are known for their smart structure, progressive programming, and high standard of instruction, delivered by a talented team - many of whom are MPowered Academy graduates.Before moving into fitness full-time, Melissa worked in TV production, including as a segment producer for This Morning. She credits that experience with shaping her approach to storytelling, audience connection, and delivery; all of which now underpin her style as both an educator and instructor. She’s passionate about raising industry standards and making fitness more thoughtful, inclusive, and impactful.

In this candid conversation, Melissa covers:

• The evolution of indoor cycling and what makes her approach unique

• The insider secrets behind creating classes that inspire and challenge

• How her background in TV production shapes her connection with audiences and drives innovative fitness narratives

• Strategies for coaches and fitness brands looking to make a lasting impact in a competitive market

Whether you’re a fitness professional, an aspiring instructor, or simply passionate about innovative training methods, this episode offers actionable insights and inspiring stories that will get you moving and thinking differently about indoor cycling.

London Marathon Debrief: Recovery Tips & Best Moments | BBC Radio London with Arj Thiruchelvam

The 2025 TCS London Marathon is done — but your recovery is just beginning.

In this BBC Radio London post-marathon debrief, I joined Shay Kaur-Grewal on 28th April to share expert tips on:🛌 What proper recovery actually looks like
🏃‍♀️ When to return to running
💡 The biggest lessons from race day
🎉 Our favourite and most inspiring marathon moments

Whether you’ve just finished your first marathon or your tenth, this episode is your guide to navigating the crucial days after the race.

This was recorded shortly after I co-presented the LIVE BBC Radio London broadcast from the finish line of the 45th London Marathon — it’s been an incredible week!

🎧 Catch up on all episodes and media appearances here:
🔗 www.performancephysique.co.uk/media

🎙️ LIVE FROM THE FINISH LINE 🎙️

For the 45th TCS London Marathon, I had the honour of co-presenting the official BBC Radio London broadcast alongside Shay Kaur-Grewal — live from the finish line in central London!

🏁 This 2-hour special captured:

• The emotional finish of thousands of runners

• Incredible interviews from the everyday heroes

• Real-time race reflections, coaching insight and behind-the-scenes perspective

This is what marathon day feels like — not just the pace and stats, but the atmosphere, the grit, and the joy.

Thank you to everyone who made it so special — this one was truly unforgettable.

🎧 Catch up on more media and marathon content here:
🔗 www.performancephysique.co.uk/media

1 Week to Go! Mindset, Taper & Fuelling Tips | BBC Radio London

With just 7 days until the 2025 TCS London Marathon, I joined Shay Kaur-Grewal for the final episode of our 4-part BBC Radio London series.

This episode is all about:✅ Getting your mindset right
✅ What tapering should actually look like
✅ Carb loading done properly — no more myths
✅ Final reminders to make race week smoother

As a performance coach trusted by Olympians, BBC broadcasters, and everyday runners alike, I’m sharing the same advice I give my athletes to help you peak at the right time.

This was just one part of my London Marathon media week — I also co-presented the LIVE BBC Radio London coverage from the finish line on Sunday, and returned for a post-marathon debrief on 28th April.

🎧 Watch/listen to all episodes and media appearances here:
🔗 www.performancephysique.co.uk/media

📩 Subscribe for more expert running tips.
👍 Like, share and follow if you’re racing soon!

London Marathon Series Ep 3: Tapering Right, Carb Loading & Final Week Training

With just 12 days to go until the London Marathon, I joined Jumoké Fashola on BBC Radio London for Week 3 of our Marathon Build-Up Series – and it’s a must-listen for every runner getting race-day ready! 🏁🎙️

💬 This week’s big questions:
✅ What is tapering? And why “doing nothing” isn’t the answer.
✅ Should you still train? We cover gym work, mobility & rehab.
✅ Carb Loading: The science vs. the myths.
✅ Avoid The Wall: How to carb-load correctly based on your bodyweight.

Whether you're running your first marathon or your fastest, make sure you don’t undo months of training with last-minute mistakes.

🎧 Listen on Spotify | 📺 Watch on YouTube
👍 Like, comment and subscribe to follow the full 4-part series!

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London Marathon Series Ep 2: Gels, Hydration, Gut Training & Injury Advice

With just 3 weeks to go until the London Marathon, we’re back on BBC Radio London with another essential episode for runners! 🏃‍♂️🎙️

I joined Shay Kaur-Grewal for Episode 2 of our Marathon Build-Up Series to talk about the big questions runners are facing right now:

🔥 This episode covers:
🥤 Hydration: What to drink, when, and how much.
⚡ Energy Gels: How to train your gut and avoid stomach issues.
💊 Supplements: Are they worth it in the final weeks?
🚨 Niggles: Should you train through them or rest?

Whether it’s your first marathon or your fastest, these tips will help you cross the line strong!

📺 Watch on YouTube
🎧 Listen on Spotify or wherever you get your podcasts

➡️ LIKE, SUBSCRIBE and COMMENT with your biggest marathon concern!