The Fit2 Perform Podcast

If we had to start our performer fitness journey again from scratch tomorrow… what would we actually do differently?After years in the industry, hundreds of clients coached, countless mistakes made, and more than enough overtraining, burnout, and chaos, we sat down to answer one big question:What actually matters?In this episode, we break down the real training, nutrition, and mindset advice we wish someone had given us when we first started performing professionally.We cover:• Why consistency beats intensity every single time• The truth about training 5–6 days a week• Why performers should prioritise energy management, not just time management• The biggest nutrition mistakes performers make• Why protein and structure matter more than perfection• How social media fitness trends keep performers stuck• Why longevity and performance matter more than chasing aesthetics• The “boring basics” that actually transform your body and careerWe also chat about:• Last One Laughing Season 2• The new Steve Carell comedy Rooster!• Why simple training works better than fancy workouts• Infinite chess• And why “Bustin’ Makes Me Feel Good” might now become a warm-up playlist staple…This episode is packed with practical advice for performers who want to feel stronger, healthier, more resilient, and less overwhelmed by the noise of the fitness industry.If you’re tired of overcomplicating health and fitness, this one’s for you.🎭 Fit2Perform Free Resources & The VaultFit2Perform Website📲 Follow us on Instagram@fit2performwestend

Episode 300. Madness.What started as a conversation in Soho House with a goal of simply making it past episode 21 has somehow turned into 300 episodes, thousands of listeners, and a podcast that’s become part of our lives. In this episode, we take a step back and reflect on the journey so far.The wins, the challenges, the lessons, and everything we’ve learned from balancing performance, training, business, and life.We talk about:What it actually takes to stay consistent over timeTraining on tour and why it’s simpler than people thinkThe reality of injuries in performing and why prevention mattersWhy most people overcomplicate fitnessHow priorities shape your results more than motivation ever willPlus a proper catch-up on life, work, and everything happening behind the scenes.No heavy theory. No overcomplication.Just a real conversation about showing up, doing the basics well, and building something that lasts.If you’ve ever struggled with consistency, balance, or just keeping things going when life gets busy, this one’s for you.If you enjoyed this episode, we’d massively appreciate a quick review, it genuinely helps more performers find the podcast.Want to take things further?👉 Grab our free resources: www.fit-to.co.uk👉 Follow us on Instagram: @fit2performwestend👉 Got a question? DM us or reach out, we’d love to hear from youAnd as always… keep showing up.

“You know what to do… so why aren’t you doing it?”In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down one of the simplest but most powerful tools you can use to stop procrastinating, build momentum, and actually follow through on the things you keep putting off. Because the problem isn’t that you don’t know what to do.It’s that tiny gap between thinking about doing it… and actually taking action.And in that gap?Your brain steps in with excuses, hesitation, and self-doubt.💡 What We Cover🧠 Why you hesitate (and why it’s not your fault)Your brain is wired to protect you, even from things that are actually good for you⏱️ The 5 Second Rule explainedHow counting down can interrupt hesitation and force action🤝 Breaking trust with yourselfWhy every time you say you’ll do something and don’t, you weaken your own confidence🔥 A more powerful version: “making a deal” with yourselfHow committing properly changes everything📱 Real-life examplesFrom going to the gym… to putting your phone down at night🎭 The performer angleHow overthinking and hesitation show up in training, auditions, and daily habits✅ Key Takeaways• Action beats overthinking, every single time• The gap between thought and action is where progress is lost• Use countdowns or commitments to interrupt hesitation• Don’t break trust with yourself, it compounds quickly• If you decide not to act, own it, don’t pretendBecause confidence doesn’t come from thinking about doing things…It comes from actually doing them.

Our guest is the incredibly versatile Reuben Greeph, an actor musician, musical director and multi instrumentalist whose career spans the West End, touring productions and screen work.Trained at Mountview Academy of Theatre Arts as an actor musician, Reuben has performed in Cabaret in the West End and covered in SIX, alongside credits including The Lion, The Witch and The Wardrobe, Treasure Island, David Copperfield, The Ballad of Rudy, Goldilocks, Cinderella and Wind in the Willows. On screen, he’s appeared in Crooked House and Breaking the Band as Art Garfunkel.Alongside performing, Reuben is also a musical director and composer, and a highly skilled multi instrumentalist, playing everything from piano and accordion to saxophone, bass and guitar. He brings a unique blend of musicianship, physical theatre and storytelling to every project, and even finds time to fly planes as a licensed pilot.In this episode, we talk about:🎭 What it really means to be an actor musician🎶 Balancing performing with musical direction🧠 Thriving in high pressure creative environments🎹 The skillset needed to stand out in modern theatre✈️ And how flying planes compares to performing on stageReuben brings a grounded, collaborative and creative perspective to the industry that performers at every level can learn from.🎧 Subscribe to The Fit2 Perform Podcast for weekly conversations with leading voices in performance📩 Got a question? Email talk@fit-2.co.uk📱 Follow @fit2performwestend for more clips and behind the scenes content

“You don’t need to starve yourself, smash endless cardio, or do 1,000 crunches a day… to get visible abs.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down one of the most requested goals in the performing arts world and cut through the noise around how to actually achieve it.Because while visible abs are often seen as the “ultimate physique goal”, most performers are chasing them in ways that are unsustainable, unhealthy, and completely unnecessary.This episode gives you the real, performance-first approach.💡 What We Cover🧠 Why everyone wants abs (and why that’s okay)Let’s address it properly. Wanting visible abs isn’t vanity, it’s confidence. And it’s a valid goal when approached in a healthy way.⚖️ The two things that actually determine visible absBody fat levels and muscle size. That’s it. No magic tricks, no shortcuts.🔥 Why cardio alone won’t get you thereThe “endless cardio” approach can leave you smaller, weaker, and stuck in a cycle that doesn’t last.🏋️ Training abs like a muscleStop treating abs differently. Load them, train them properly, and build them like you would any other muscle group.🚫 The truth about spot reductionYou cannot target fat loss in one area. No matter how many crunches you do. Sorry.🧬 Genetics and expectationsEveryone’s abs look different. Your structure matters, but that doesn’t mean results aren’t achievable.✅ Key Takeaways• Visible abs come from body fat levels AND muscle development• Train abs with resistance, not just high reps• Avoid extreme dieting and excessive cardio• You cannot spot reduce fat from your stomach• Build a strong body first, aesthetics followBecause the goal isn’t just to look good for one moment…It’s to feel confident, strong, and capable every time you step on stage.👉 Tune in now to How to Get Visible Abs (Without Wrecking Your Performance) on The Fit2 Perform Podcast.Got a question for the show? Email us at talk@fit-2.co.uk or message us on Instagram @fit2performwestend

What’s the single most underrated performance enhancer for performers?It’s not a supplement.It’s not a fancy exercise.It’s not some wild Instagram workout.It’s strength training.In this episode of The Fit2 Perform Podcast, Bobby and Steffan beat the drum for the basics and explain why the most powerful thing performers can do for stamina, control, coordination, and resilience is also the thing most people overlook.The truth is, you don’t need complicated programming or endless novelty. You need consistent work on the fundamentals.💡 What We Cover🏋️ Why the basics work bestSquats, deadlifts, presses, rows. These foundational lifts train multiple muscle groups, improve coordination, and build full-body strength that carries directly onto the stage.🔁 Consistency beats noveltyPerformers often jump from workout to workout looking for something new. But repeating the same exercises for several weeks allows you to build skill, strength, and real progress.⚡ Strength raises your performance ceilingStronger muscles improve endurance, movement efficiency, control, and power. Strength training doesn’t compete with performance, it enhances it.🧠 Master movements like skillsInstead of constantly chasing new exercises, spend time mastering the fundamentals. Practise them, refine them, and track your progress.⏱️ Short workouts can still workEven 20 minute sessions done consistently can deliver excellent results when they focus on compound lifts and progressive overload.✅ Key Takeaways• Focus on the foundational lifts: squat, deadlift, press, row.• Repeat workouts for several weeks instead of constantly changing exercises.• Strength training improves endurance, coordination, and power.• Consistency matters more than complexity.• Even short sessions can produce big results when done regularly.Because the biggest performance enhancer isn’t something new.It’s doing the boring basics incredibly well.👉 Tune in now to The Most Underrated Performance Enhancer on The Fit2 Perform Podcast.Got a question you want answered on the show? Email us at talk@fit-2.co.uk or message us on Instagram @fit2performwestend.

“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 PerformanceWhy chasing leanness doesn’t automatically translate to stamina, power, or durability.⚡ Low Energy AvailabilityUnder-fuelling reduces output, slows recovery, impacts hormones, and increases injury risk. You might look “stage lean” but be internally depleted.🎭 The Performer TrapWhy performers often prioritise appearance over function, especially in audition season or contract periods.🔥 What Real Performance RequiresFuel, 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

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 staminaStronger 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 performanceExplosive 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 aloneA 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 efficiencyStrength 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 enduranceStronger deep core and postural muscles support breath control and reduce vocal strain across long show runs.🧠 Cognitive function and motor learningResistance training improves executive function, coordination, and learning speed, crucial for picking up choreography quickly (Chang et al., 2012).🚫 The myth that lifting makes you bulkyHypertrophy 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 worksEven 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

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 talk@fit-2.co.uk and we’ll take them to the gym hall.

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 overtrainingWhy more sessions don’t equal more strength, and how fatigue masks progress.🏋️ Poor movement technique and form breakdownHow ego-lifting, rushed reps, and compensation patterns quietly limit strength.📉 No progressive overload or smart variationWhy doing the same weights forever, or changing everything too often, both kill results.🍽️ Nutrition that doesn’t support strengthUnder-fuelling, low protein, and poor timing on heavy training days.🧠 Hormonal imbalance and chronic stressHow cortisol, poor sleep, and emotional load blunt adaptation and recovery.🔄 Inconsistency and programme hoppingWhy 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 talk@fit-2.co.uk and we’ll tackle it on the show.

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 talk@fit-2.co.uk and let us know what you’re carrying forward.

“You train, sleep, eat… but little habits you don’t even notice could be tanking your testosterone (and your overall hormonal balance). Let’s expose them.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan dig into the everyday mistakes that quietly disrupt testosterone and hormonal health, and why this matters massively for performers. This is not about extreme biohacks or supplements. It’s about the boring, invisible stuff that makes or breaks your energy, recovery, mood, and physical resilience.Why it matters for performers:Testosterone supports lean muscle maintenance and repair, which is crucial for dancers and actors relying on strength, control, and fast recovery between rehearsals and shows.It helps regulate dopamine and serotonin, supporting drive, focus, confidence, and emotional resilience in high-pressure environments.It supports bone density and connective tissue strength, reducing the risk of stress fractures and overuse injuries common in physically demanding roles.💡 What We Cover:😴 How poor sleep, late nights, and blue light exposure disrupt hormone production.🧠 How chronic stress, emotional load, and overtraining suppress testosterone.🍽️ Why eating too little or having erratic calorie intake signals danger to your body.🧴 The impact of environmental toxins like plastics and endocrine disruptors.🍺 The role of alcohol, excessive cardio, and micronutrient deficiencies in hormonal decline.✅ Takeaways:Prioritise consistent 7 to 8 hours of quality sleep.Monitor stress levels and build in daily de-stress practices.Eat regular, balanced meals and avoid long-term undereating.Reduce exposure to BPA and phthalates by choosing safer packaging.Use strength training intelligently and avoid excessive cardio volume.If your motivation is flat, recovery feels slow, or you feel “off” despite doing everything right, this episode might explain why.👉 Tune in now to Mistakes That Are Destroying Your Testosterone Levels on The Fit2 Perform Podcast.Got questions about hormones, recovery, or training balance? Email us at talk@fit-2.co.uk and we’ll dig into them on the show.

“You’ve got great workouts and meal plans, but if your stress, mood, or emotional habits are hijacking your system, nothing changes.”In this episode of The Fit2 Perform Podcast, Bobby and Steffan tackle a topic that’s often overlooked in fitness conversations but hugely influential for performers: the emotional and psychological drivers of body composition. Because fat loss, muscle gain, and recovery don’t happen in a vacuum. Your nervous system is always involved.This is about going beyond calories and training plans, and understanding why how you feel might be shaping how your body responds.💡 What We Cover:🧠 How chronic stress hormones like cortisol and adrenaline interfere with fat metabolism, appetite regulation, and satiety hormones.🍫 Emotional eating and how stress changes food decisions, even when your intentions are solid.😴 The powerful link between sleep, mood, insulin sensitivity, and recovery.📚 Real-world evidence and research connecting stress, anxiety, and low mood with long-term body composition trends.🎭 Practical tools performers can use, including journalling, breathwork, micro-breaks, and simple cognitive behavioural strategies.💪 How mental resilience and physical training need to work together, not separately.✅ Takeaways:Track mood and stress alongside food and training using simple ratings or journals.Use breathing or short pauses when tension spikes to reset your nervous system.Be kind to yourself. If your brain is overloaded, reduce volume, not quality.Build in mental rest days, not just physical ones.Because sometimes the issue isn’t your macros or your programme. It’s the invisible load you’re carrying alongside them.👉 Tune in now to Your Emotions Are Making You Gain Weight on The Fit2 Perform Podcast.Got questions about stress, mindset, or body composition? Email us at talk@fit-2.co.uk and we’ll dig into them on the show.