Why You Need A Fitness Goal That Scares You

Don't Start Your Summer Diet Until You've Watched This

Everyone's telling you to start your summer diet. We're telling you to stop. Nick, Grant & Gemma have a combined 40+ years of PT experience — and their biggest lesson isn't about what to eat or how much cardio to do. It's this: the body you're chasing for summer probably isn't worth the cost of getting it. In this episode of The Performwell Podcast, Gemma opens up about the psychological fallout of getting shredded, Nick breaks down why chasing a physique goal is like thinking school is your whole life, and Grant shares the clients who got the body — and still weren't happy. From crash diet culture and body dysmorphia, to steroids hiding in plain sight on Instagram, to how Gemma's testosterone and HRT journey became the most sustainable thing she's ever done — this is the conversation you need before you start cutting for summer. If you've ever crash dieted before a holiday, compared yourself to someone online, or wondered why getting lean still didn't feel like enough — watch this first. WHAT WE COVER: → Why 6–8 week summer transformations usually backfire → The psychological damage of extreme dieting and photo shoot prep → Body dysmorphia — and why even the fittest people aren't immune → What actually is a healthy body fat % for men and women → The steroid problem hiding in plain sight on your Instagram feed → Why the body you can't sustain isn't worth chasing → Gemma's HRT and testosterone journey — and how it changed everything → How to shift your mindset from "summer body" to something that actually lasts ────────────────────────────────── 🎙️ Hosted by Nick & Grant, with special guest Gemma. Nick: https://www.instagram.com/getfitbynick [https://www.instagram.com/getfitbynick] Grant: https://www.instagram.com/coach_grantmcdonald/ [https://www.instagram.com/coach_grantmcdonald/] Gemma: https://www.instagram.com/gemmapaddy82 [https://www.instagram.com/gemmapaddy82] 📲 Follow us: nstagram: https://www.instagram.com/performwellpodcast/ [https://www.instagram.com/performwellpodcast/] TikTok: https://www.tiktok.com/@performwellpodcast [https://www.tiktok.com/@performwellpodcast] YouTube: https://www.youtube.com/@getfitbynick [https://www.youtube.com/@getfitbynick] ────────────────────────────────── 0:00 – Intro: The Problem With Summer Diets 0:53 – Why 6–8 Week Transformations Are a Mistake 3:29 – The Psychological Fallout of Getting Shredded 4:02 – Body Dysmorphia — Does Anyone Actually Escape It? 7:03 – Photo Shoots, Bodybuilding & Knowing Your Limits 12:10 – What's Actually a Healthy Body Fat % for Men & Women? 19:20 – The Steroid Problem Nobody's Talking About 21:40 – Gemma's HRT & Testosterone Journey — And How It Changed Her Life   #SummerDiet #HolidayPrep #FitnessPodcast #SummerBody #BodyDysmorphia #DontStartYourDiet #PerformwellPodcast #FitnessTruth #SustainableFitness #GymCultureUK #HRTWomen #TestosteroneWomen #GetLeanForSummer #CrashDiet #MentalHealthFitness

Why You Need A Fitness Goal That Scares You

Most people are waiting to feel ready before they commit to a goal. The problem? That moment never comes. In this episode, we sit down with Grant to talk about why having a concrete event — whether it's a photo shoot, marathon, Ironman, or white-collar boxing match — is one of the most powerful tools for transforming your fitness AND your mindset. Nick shares how he went from his lowest point post-COVID to stepping into a boxing ring in front of 1,000 people, and we break down why purpose is the antidote to depression, why your first event just needs to be DONE (not perfect), and the framework that helps you find the REAL reason you want to change. If you've ever said "I'll start when I'm ready" — this conversation is for you. WHAT WE COVER: → Why challenges give you purpose (and why purpose fights depression) → The personal challenge framework — marathons, photo shoots & comps → How Grant went from his lowest point post-COVID to boxing in front of 1,000 people → Why your first event just needs to be DONE — not perfect → The fear of failure that stops people committing (and how to flip it) → The 5 Whys — finding the REAL reason you want to change → Why we're doing Ironman Leeds on August 16th   🔗 Sponsor our Ironman for CALM (Campaign Against Living Miserably): https://www.justgiving.com/page/stron... [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbW1EYUZzTTIyR1ZEcW53c0poQ3hRdmVzUFZjUXxBQ3Jtc0traHQ0czJVU3FSN21sR0tIc1N2LV9pN29YXzFPbWFEX285akkwaFdEcHVJQzBLMFBCV1haYmw5Skx3d2RtNlJCUjF0ZVpnbUczcEFaajlBMmV4eUptYjhPaFNiYlRVSURvZFVCLUZDa1d5N2tVUEFSMA&q=https%3A%2F%2Fwww.justgiving.com%2Fpage%2Fstronger-than-the-silence&v=BWluEesMO7Q] CALM supports men under 50 — the biggest demographic affected by suicide worldwide. Please donate if you can. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick:   / getfitbynick   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDY0ekwyZDlpaGFSZXZqMGc1VEZKaW9nalpKQXxBQ3Jtc0tsaHRZUUFaNHlwcWJkZHJpWXljTVVCZFI0VE9fdEcyM2UyeGYxb0JKSEJfRk5UQzN4aXBhWEpfMzY0WXFkRENPX3ZEYmRFMm9HTElEazI1SEpwRnE4NXNBc1YzejNyTDM1Zk9LbG1jUU80dzlsOEhhMA&q=https%3A%2F%2Fwww.instagram.com%2Fgetfitbynick&v=BWluEesMO7Q] Grant:   / coach_grantmcdonald   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbVo1a2x6QjZ0U1BjalgwdzRRM3BoZ2h6cHZiQXxBQ3Jtc0ttWm11WElPempJSDBfaWMzdmlPeU1BUTRKd0ZTcnpLeXkyLW5ycGhHOUdYMkNpSmdwWUpWRXhxbkpPNmJEVkJNUmctbF9Mc1pXN3V4MjlBVzlJRmQyaWVLNks0Z3QwUU51azlZeFdnNThDTXlUTlM5UQ&q=https%3A%2F%2Fwww.instagram.com%2Fcoach_grantmcdonald%2F&v=BWluEesMO7Q] 📲 Follow us: Instagram:   / performwellpodcast   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbjVHN0QyWloxTU1RTU9KdEw2d2JUQlhkUlZYQXxBQ3Jtc0tseUg3cHo4SHMyRks5UF9FcXk1azY1aGRJQW50U3dmU1laREk0clVpT1dUajltNjg0SXZkQ3EzMHRjNTBETGxkTThEbi1TdUNmN2dTa0pNS2JVaTk2ejBQQlJrSVNwNUxDVDA2ell0TDRKaGlPVnJ6SQ&q=https%3A%2F%2Fwww.instagram.com%2Fperformwellpodcast%2F&v=BWluEesMO7Q] TikTok:   / performwellpodcast   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbHFvR3BZM2xsbV9jZzI2M2RZT24yVlJKNnd3d3xBQ3Jtc0tsZEpuZ0Z0Q09hM0cycU1PcDM4b281bFFSbWtpN244SUIySzBjc0t3LUVpeXFUNzROemoyeVdRbW5oa0RqSUFYZlg5ZzhiSnFMQTdybWN5SGYydndqbUI0bkJwQmRuUG96ektFd1RtNVFkN3hoN0NJMA&q=https%3A%2F%2Fwww.tiktok.com%2F%40performwellpodcast&v=BWluEesMO7Q] YouTube:    / @getfitbynick   [https://www.youtube.com/channel/UCWHKVp5zMBm0tiA9h0eTbWQ] ────────────────────────────────── 0:00 [https://www.youtube.com/watch?v=BWluEesMO7Q] – Intro 1:22 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=82s] – Why do events at all? 7:48 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=468s] – Purpose is the antidote to depression 13:44 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=824s] – Fear of failure & why we train to failure 18:40 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=1120s] – The 5 Whys framework live demo 22:00 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=1320s] – Outro & Ironman charity link #PerformWellPodcast [https://www.youtube.com/hashtag/performwellpodcast] #GoalThatScaresYou [https://www.youtube.com/hashtag/goalthatscaresyou] #FitnessMotivation [https://www.youtube.com/hashtag/fitnessmotivation] #Ironman [https://www.youtube.com/hashtag/ironman] #PhotoShootPrep [https://www.youtube.com/hashtag/photoshootprep] #FearOfFailure [https://www.youtube.com/hashtag/fearoffailure] #PurposeOverDepression [https://www.youtube.com/hashtag/purposeoverdepression] #MensMentalHealth [https://www.youtube.com/hashtag/mensmentalhealth] #CALM [https://www.youtube.com/hashtag/calm] #FitnessMindset [https://www.youtube.com/hashtag/fitnessmindset]

Breaking The Generational Cycle of Trauma | Matt Harris

⚠️ CONTENT WARNING This episode contains honest discussion of sexual abuse, violence, murder, drug addiction, and grief. Listener discretion is advised. ────────────────────────────────── Matt Harris was born into a generational cycle of violence, abuse, and silence. By the time he was 13, he had survived sexual abuse from a family member, witnessed his brother commit murder, had his identity changed by deed poll, and been moved between hostels to escape the people hunting his family. This is the story of how one man decided the cycle ends with him. In this episode of The Former Podcast, Matt opens up about generational trauma, breaking the cycle of abuse, and what it actually takes for a man to heal — not just cope, not just survive, but break the pattern so it doesn't pass to the next generation. If you've ever thought "I don't want to become my father" or "something in my family has to stop with me" — this conversation is for you. WHAT WE COVER: → How generational trauma gets passed down through families → The two "fractures" that defined Matt's childhood → Why he used drugs daily for 3 years to numb the pain → How fitness became both a lifeline AND another form of avoidance → Breaking his silence publicly in 2018 → Walking 105 miles of the South Downs Way to process his sister's death → What it means to be "The Unhealed Man" → How any man can start breaking his own generational cycle today Matt is currently writing his book, The Unhealed Man. 📸 Follow Matt: https://www.instagram.com/healingwithmatt [https://www.instagram.com/healingwithmatt] If this episode resonated with you, share it with a man who needs to hear it. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick [https://www.instagram.com/getfitbynick] Grant: https://www.instagram.com/coach_grantmcdonald/ [https://www.instagram.com/coach_grantmcdonald/] 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ [https://www.instagram.com/performwellpodcast/] TikTok: https://www.tiktok.com/@performwellpodcast [https://www.tiktok.com/@performwellpodcast] YouTube: https://www.youtube.com/@getfitbynick [https://www.youtube.com/@getfitbynick] ────────────────────────────────── 0:00 – Intro 0:44 – Meet Matt Harris: The Man Behind the Name Changes 1:53 – Born Into a Fractured Family: Generational Trauma Explained 4:53 – Growing Up With Violence: What "Normal" Looked Like 7:44 – The First Fracture: Sexual Abuse at 12 Years Old 8:46 – The Second Fracture: His Brother Commits Murder 10:16 – Prisoners in Their Own Home: Life After the Murder 12:10 – A New Identity: Name Changes, Relocating & Starting Over 13:56 – School, Paranoia & Being Terrified People Would Find Out 15:14 – How He Found Drugs — And Why It Made Perfect Sense 18:02 – 3 Years of Daily Drug Use: Masking the Pain 19:38 – Running From the Truth: Breaking Silence in 2018 21:05 – How Fitness Found Him (And Became Another Escape) 26:33 – Steroids, Obsession & Losing Himself in the Sport 28:22 – The Absent Dad: Repeating the Cycle He Swore He'd Break 33:38 – Self-Worth: What It Really Means for the Unhealed Man 36:30 – The Unhealed Man: Why He's Writing the Book 38:54 – Pathways to Healing: What Actually Worked for Matt 43:10 – 105 Miles for His Sister: Processing Grief Through Movement 48:26 – His Sister Speaks to Him on the Trail (Most Emotional Moment) 51:15 – Doing Hard Things From Love, Not Hate 54:08 – What It Means to "Perform Well" 56:10 – Final Message: It Ends With Him 57:28 – Outro #TheFormerPodcast   instagram: / infractionimhere spotify: https://open.spotify.com/artist/7qlhXQA7QMXRwHtfTcQoyJ [https://open.spotify.com/artist/7qlhXQA7QMXRwHtfTcQoyJ]   #ItEndsWithMe #GenerationalTrauma #MensMentalHealth #BreakingTheCycle #MattHarris #MensPodcast #TheUnhealedMan

Do Less. Live Longer?

What does your Nan know that a man spending $2 million a year doesn't? More than you'd think. Grant and Gemma — two experienced PTs and online coaches — break down Brian Johnson's extreme biohacking experiment and what it actually teaches us about living longer. Spoiler: the most tested man in the world came back to basics. Sleep. Walking. Whole foods. Stress management. The stuff we've been telling clients for years. Whether you're deep into biohacking or just trying to feel better day to day — this one's for you. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ The Perform Podcast — real conversations about performance and wellness. The push and the recovery. The grind and the calm. New episodes weekly. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ Guest: Gemma — PT & Menopause Specialist 🎙️ Co-Host: Grant McDonald — PT & Online Transformation Coach, Southampton ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🔔 Subscribe for weekly conversations on performance, mindset and what it actually takes to be healthy. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🌐 Follow us: Gemma: https://www.instagram.com/gemmapaddy82/ [https://www.instagram.com/gemmapaddy82/] Grant McDonald: https://www.instagram.com/coach_grantmcdonald/ [https://www.instagram.com/coach_grantmcdonald/] ━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱️ CHAPTERS 0:00 – Who is Brian Johnson? 0:55 – Liver King vs Brian Johnson — Two Very Different Results 1:13 – 100 Pills a Day, Blood From His Son & Millions Spent 2:05 – His #1 Longevity Tip: Sleep (Your Nan Knew First) 2:21 – Why He Now Recommends "Doing Less" 3:00 – Is Biohacking Even Practical for Normal People? 3:31 – Sleep: The Most Underrated Health Tool 4:18 – Menopause, Progesterone & Sleep Disruption 5:20 – Stress: The Silent Killer 7:00 – Top Longevity Tips for the Average Person 8:00 – Mediterranean Diet & Why Whole Foods Win 9:45 – Cooking as a Life Skill Nobody Talks About 12:00 – Why We Eat the Way We Do (Learned Behaviour) 15:00 – Fitness Trackers: Helpful Tool or Obsessive Trap? 16:43 – Over-Optimising at the Expense of Actually Living 17:54 – Social Media Is Just Marketing — Stop Comparing 19:05 – Body Image, Beauty Standards & the Pressure on Women (and Men) 20:37 – Everyone Has a Number on Their Head 22:00 – Guest Plugs & Sign Off ━━━━━━━━━━━━━━━━━━━━━━━━━━━ #longevity #brianjohnson #biohacking #performpodcast #menopause #sleep #healthtips #wellnesspodcast #liverking #stressmanagement #mediterraneandiet #fitnessmindset #over40health #womenswellness #southampton

The Sport That Makes You Mentally Unbreakable

What does boxing actually teach you? What does boxing actually teach you? Confidence. Control. How to lose well. And how to stop your mind running away with you. Steve Barnes is the founder of Pound for Pound Boxing Club in Southampton, a coach to national champions, pros, school kids and everyone in between. In this conversation we get into the real stuff: anxiety before a fight, the Fear Bubble technique used by Special Forces, why motivation is a myth, and how boxing builds the kind of mental strength that changes your whole life. Whether you've never thrown a punch or you've been in the ring - this one's for you. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ The PerformWell Podcast - real conversations about performance and wellness. The push and the recovery. The grind and the calm. Hosted by coach and hybrid athlete Nick Finch. New episodes weekly. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ Guest: Steve Barnes - Pound for Pound Palace, Southampton 🎙️ Co-Host: Grant McDonald - Built From Within, Southampton 📍 Filmed at: Pound for Pound Palace, Southampton ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🔔 Subscribe for weekly conversations on performance, mindset and what it takes to change. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🌐 Follow us: Nick Finch:    / @getfitbynick   [https://www.youtube.com/channel/UCWHKVp5zMBm0tiA9h0eTbWQ]   / getfitbynick   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbWV2cDhrdjNlUFVQM1dkSk5XcXN6b3U1VFRsZ3xBQ3Jtc0tuRkVfMXBjd25va2hDR2JFTlBZZFV4OFJOYkJySy13MUE2RldWczVwV3NzSHZXSEMzdGRGMFQ0eklocU52UUM1RHppUWJfZ1Vxbmljb213M0hVMF82c0lncjJCa05FZ3RnZk5NbDY5OVM2QnZweEFTMA&q=https%3A%2F%2Fwww.instagram.com%2Fgetfitbynick&v=hnATTIOS-no] Grant McDonald:   / coach_grantmcdonald   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbE5Kb21GcjRudldqUWhZUTVzeVRiUjh0UHhsd3xBQ3Jtc0tuRmd5bHdiS0Z1cWRfNklhaEVVVVVMTU56blhhV3hYdG43R0NVeVNiVEREeXlNbngxRUZhM0lMX1ZTMGstNHFGcHYweTEzVzVReXl2cVBsdXlyWWJiRWhmd3drNWJ5S09YZHNXRkdpUlpRcXFwTlhSdw&q=https%3A%2F%2Fwww.instagram.com%2Fcoach_grantmcdonald%2F&v=hnATTIOS-no] Steve Barnes:   / pfp_palace   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFRWZS1hc1k1WHlFT2NubmdIWlNtWnhLUU5kd3xBQ3Jtc0tseDE0WlJxY2trTUI4ZnYwSm5EZndEamJEWW5iWVBQVkR3SnFrUkxFUmkyZWkyOUlxR0RSeHR6OWMyeF9mWFEwZklRckw2Y2dxX1FJOWRYOHNQRG5jNXM5RDJ6WVMtclBQdWF2NmduVFVuTGhuVEIwVQ&q=https%3A%2F%2Fwww.instagram.com%2Fpfp_palace%2F&v=hnATTIOS-no] https://thepfpteam.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbjN6LUNLWW9LS0dsU3N0VnAzZUN1elRhS001d3xBQ3Jtc0ttcVJNbmhzQTVaRGRMNm9NTjBTb1pucXpzejRpYmJwbzlzal94V3NWV2ZBQkE1OUFCbFNaRS1DcTlFQ1RpSzB6OE9BLVRPcWV4NW84WWRwWXhEZ2VIclhSWkxnWGV0MXBuZEtMcHlUdFozSm1ESEE0TQ&q=https%3A%2F%2Fthepfpteam.com%2F&v=hnATTIOS-no] ━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱️ CHAPTERS 0:00 [https://www.youtube.com/watch?v=hnATTIOS-no] – Welcome to Pound for Pound 4:24 [https://www.youtube.com/watch?v=hnATTIOS-no&t=264s] – What boxing taught Steve about losing 6:50 [https://www.youtube.com/watch?v=hnATTIOS-no&t=410s] – Training national champions & the journey so far 11:57 [https://www.youtube.com/watch?v=hnATTIOS-no&t=717s] – Finding control in chaos 17:31 [https://www.youtube.com/watch?v=hnATTIOS-no&t=1051s] – How to deal with a fighter who won't listen 21:54 [https://www.youtube.com/watch?v=hnATTIOS-no&t=1314s] – Hampshire level to national titles 23:28 [https://www.youtube.com/watch?v=hnATTIOS-no&t=1408s] – The Fear Bubble (Ant Middleton) 28:00 [https://www.youtube.com/watch?v=hnATTIOS-no&t=1680s] – Stop waiting for motivation 33:00 [https://www.youtube.com/watch?v=hnATTIOS-no&t=1980s] – Mind vs body: which matters more? 38:00 [https://www.youtube.com/watch?v=hnATTIOS-no&t=2280s] – How coaching has changed over 25 years 45:34 [https://www.youtube.com/watch?v=hnATTIOS-no&t=2734s] – Enjoy what you've built 50:00 [https://www.youtube.com/watch?v=hnATTIOS-no&t=3000s] – Nutrition without the overhaul 55:00 [https://www.youtube.com/watch?v=hnATTIOS-no&t=3300s] – Pound for Pound - what's next ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎵 Music: Break Limit by Soundridemusic Link to Video: • Epic Cinematic Trailer Teaser No Copyright... #boxing [https://www.youtube.com/hashtag/boxing] #mindset [https://www.youtube.com/hashtag/mindset] #confidence [https://www.youtube.com/hashtag/confidence] #performwellpodcast [https://www.youtube.com/hashtag/performwellpodcast] #performwell [https://www.youtube.com/hashtag/performwell] #mentalhealth [https://www.youtube.com/hashtag/mentalhealth] #motivation [https://www.youtube.com/hashtag/motivation]