Do you constantly feel like there just aren’t enough hours in the day?

No time to train. No time to meal prep. No time to get your steps in. No time to slow down. No time to look after yourself.

But what if the problem isn’t actually time?

In this episode, we’re breaking down why you don’t need more time — you need better systems.

We dive into how your routines, habits, planning and environment can either make healthy choices easier or leave you constantly reacting to life.

From grocery shopping and meal planning to training, family commitments, work, household jobs, screen time, boundaries and your weekly schedule, we look at practical ways to reduce decision fatigue and create more control.

Because time management isn’t about squeezing more into an already busy day.

It’s about deciding what actually matters, creating repeatable processes around those priorities, and making your health part of your life rather than something you try to fit in when everything else is done.

We also talk about why relying on motivation doesn’t work, how to create “minimum” habits for your busiest days, why your calendar should reflect your priorities, and how having systems gives you something to return to when life inevitably gets messy.

If you constantly tell yourself, “I’ll start when things calm down,” this episode is for you.

Life might not get less busy.

But you can get better at managing it.

Have you ever stepped on the scales, seen the number go up, and instantly felt like you've failed?

Maybe yesterday you felt great about yourself. You trained, hit your steps, ate well and felt like you were making progress. Then this morning you're 700g heavier and suddenly you're questioning everything.

But did you actually gain body fat overnight?

Probably not.

In this episode, we're going deep into what the scales are actually measuring and why your body weight naturally fluctuates from day to day.

We unpack how carbohydrates, glycogen, sodium, hydration, food volume, bowel movements, your menstrual cycle, stress, sleep, alcohol, meal timing and hard training sessions can all change the number on the scales — without necessarily representing fat gain.

We also talk about why weekly averages and trends matter far more than one individual weigh-in, why weighing under similar conditions gives you better data, and how learning your body's patterns can completely change your relationship with the scales.

But this episode goes deeper than physiology.

Why does seeing a higher number change your mood?

Why can 500g make you feel less confident, less disciplined or like you've "ruined" your progress?

When did a number become a daily report card telling you whether you've been good or bad?

And what are you actually making that number mean about you?

Because sometimes the problem isn't the scales.

It's the meaning we've attached to them.

This episode is about developing body awareness, understanding your data, removing the emotion from normal fluctuations and learning to see the bigger picture.

Your weight will fluctuate.

That's not failure.

That's physiology.

Fight, Flight, Freeze & Fawn: Understanding Why You React the Way You Do

Have you ever snapped at someone and later wondered, “Why did I react like that?”

Maybe you avoid difficult conversations. Maybe you completely shut down when you're overwhelmed. Maybe you constantly keep yourself busy so you don't have to sit with how you're feeling. Or maybe you're always saying yes, keeping everyone happy and putting yourself last.

These behaviours can sometimes connect back to four common stress responses:

Fight. Flight. Freeze. Fawn.

In this episode, we break down what each response can look like in everyday life — because they don't always look the way you think they do.

We dive into:

• Why your body can react before your logical brain catches up
• How fight can show up as defensiveness, anger or needing control
• Why constantly staying busy can sometimes be a form of flight
• The difference between being “lazy” and feeling completely frozen or overwhelmed
• How fawning can show up through people-pleasing and struggling to say no
• Why different situations can bring out different responses
• How these patterns can show up in relationships, work, training and your health journey
• The importance of recognising your triggers instead of immediately judging your reaction
• How to create more space between trigger → reaction so you can start responding with more awareness

This isn't about putting yourself into a box or trying to never experience stress again.

It's about getting curious about your own patterns and asking:

“What am I actually trying to protect myself from?”

Because once you start understanding why you react the way you do, you can start creating space to choose how you want to respond.

Why can someone be incredibly strong but struggle to run 5km? Why can a great runner get destroyed by a heavy sled? And why does a powerlifter rest five minutes between sets while a Hyrox athlete barely stops moving?

In this episode of Real Talk Fitness with ANPT, I break down the three main energy systems your body uses to fuel training: the ATP-PC system, anaerobic glycolytic system, and aerobic system.

We dive into how each system works, when your body relies on it most, and why your training needs to look completely different depending on your goal.

Whether you're training for strength, Hyrox, running, fat loss, or overall fitness, you'll learn why more intensity isn't always better, why easy sessions actually matter, why rest periods are part of training, and how to make sure every session has a purpose.

We also cover compromised running, threshold work, Zone 2 training, strength recovery, HIIT, carbohydrates, fatigue, and why trying to train every energy system hard at the same time can leave you exhausted without actually progressing.

The biggest takeaway?

Stop training just to feel tired and start training for the result you actually want.

What happens when one of your greatest strengths is also the thing stopping you from truly feeling?

This episode is probably one of the rawest I've recorded.

Recently, my personality coach Steve Johns and my coach Ish helped me recognise something about myself that I hadn't fully understood before — I need to feel in control.

Control has helped me achieve a lot. It's helped me build a business, become a coach, train hard, set goals, keep moving forward and be the person other people can rely on.

But there's another side to it.

I've realised that constantly being in control has also been my way of avoiding uncomfortable emotions.

I struggle to celebrate my wins.

I struggle to accept compliments.

I achieve something and immediately ask, "What's next?"

I attach so much of my identity to titles — coach, athlete, business owner, mum, the strong one, the person who helps everyone else.

And recently I had to ask myself a question that scared me:

Who am I without all of those things?

In this episode, I reflect on experiences from my past, including a friendship that deeply affected my confidence and self-worth, and how those experiences eventually led me down the path of self-development.

I studied it. I taught it. I learned how to help other people through the very things I'd struggled with myself.

But knowing the tools doesn't mean you've finished doing the work.

We dive into body image and why sometimes our fear around our bodies isn't really about our bodies at all.

We talk about achievement, perfectionism, control, vulnerability and the pressure that comes with always being "the strong one."

And I ask some uncomfortable questions:

Am I chasing success, or am I chasing the feeling of being enough?

What am I afraid will happen if I stop?

What emotions have I avoided by constantly staying busy?

Why is it easier to help someone else recognise their worth than recognise my own?

And…

Can I actually allow myself to feel something without immediately trying to fix it?

There aren't perfect answers in this episode.

It's a reflection on the last few years of my life and the realisation that self-development isn't about reaching a point where you're completely "fixed."

Sometimes growth is sitting in an uncomfortable feeling instead of running from it.

Sometimes it's accepting the compliment.

Sometimes it's celebrating the win before chasing the next one.

And sometimes it's taking away every title you've given yourself and asking:

Who am I underneath all of this?

This one is vulnerable. It's uncomfortable. But I think it's a conversation a lot of high-achieving people need to have.

What happens when the uniform comes off? When the role you've identified with for years is suddenly gone, who are you underneath it all?

In this episode, I sit down with Vanessa from Life After the Military to explore the realities of transitioning out of military life and the journey of rediscovering yourself beyond the uniform.

We talk about the challenges of leaving behind the structure, purpose and identity that the military provides, and how CrossFit became a new outlet that offered community, discipline and belonging. But when your identity becomes tied to performance, achievement and being "the athlete", it can be easy to lose sight of who you truly are.

Together, we discuss:

• Vanessa's experience in the military.
• The emotional challenges of transitioning into civilian life.
• How CrossFit shaped her identity after leaving the military.
• Losing yourself in sport and performance.
• Rebuilding confidence and finding purpose again.
• Discovering who you are beyond titles, uniforms and achievements.

This is an honest conversation about identity, self-discovery and learning that your worth is about far more than what you do—it's about who you are.

If you've ever struggled with change, lost your sense of self or wondered who you are outside of your career or sport, this episode is for you.

In this solo episode of Real Talk Fitness with ANPT, I dive deep into something I think so many people silently struggle with…

👉 self confidence

👉 self worth

👉 validation

👉 comparison

👉 why we never feel “good enough”

We live in a world where confidence is constantly talked about — but most people don’t actually understand the difference between confidence and self worth.

Because confidence is built through ACTION.

But self worth?

That comes from what you believe you deserve — even when nobody is clapping for you.

In this episode we unpack:

• Why people chase validation from social media, relationships, achievements & appearance
• The difference between confidence and worth
• Why some people look confident but secretly hate themselves
• How breaking promises to yourself destroys self trust
• Why discomfort is necessary for growth
• The fear of judgement and being seen trying
• Why your identity becomes attached to your job, body or achievements
• How comparison slowly disconnects you from yourself
• Learning to build confidence through evidence, not motivation
• Why you are worthy BEFORE you achieve the goal

This episode is honest, raw, reflective and probably something a lot of people need to hear.

Because confidence isn’t something you magically wake up with…

It’s built every time you do the thing you’re scared of anyway.

Have you ever felt like what used to work just... doesn't anymore?

Maybe your weight has plateaued, your motivation has disappeared, or you're showing up to the gym but not seeing the same results.

The truth is, it's not always your effort that's the problem—sometimes you've simply outgrown your current program, your habits, or even the mindset that's been driving them.

In this episode of Real Talk Fitness with ANPT, I dive into why growth requires change. We explore why your body adapts to training, why your nutrition and workouts need to evolve with your goals, and how the stories you tell yourself can either keep you stuck or help you move forward.

We'll cover:

💚 Why progress eventually stalls.

💚 How your body adapts to training.

💚 Why changing your program isn't "starting over."

💚 The power of progressive overload beyond lifting heavier.

💚 How your identity shapes your results.

💚 Practical ways to recognise when it's time to level up.

If you've been feeling frustrated, stuck, or wondering why you're no longer getting the results you used to, this episode is for you.

This conversation is also the perfect lead-in to our Mindset Workshop on, 4th September, where we'll go even deeper into breaking limiting beliefs, overcoming self-sabotage, building confidence, and creating a mindset that supports lasting success.

BOOK HERE MINDSET WORKSHOP ; https://square.link/u/7LYnNKux

Remember: the goal isn't to stay the same person who started the journey. The goal is to keep evolving.

 I'm sharing one of the most personal conversations I've ever had.

As a coach, people often assume I've got it all together. The truth is, behind the training, the competitions, and the business, I've spent years battling body dysmorphia, chasing perfection, and ignoring what my body was trying to tell me.

In this episode, I open up about my own journey, how comparison and the pressure to always "look the part" affected my mindset, and what happened when my nervous system finally said, "enough."

We dive into the connection between stress, burnout, body image, inflammation, fluid retention, recovery, and why sometimes your body isn't working against you—it's trying to protect you.

This isn't an episode about losing weight or getting leaner.

It's about healing your relationship with your body, learning to listen instead of punish, and understanding that your worth has never been measured by the number on the scales.

If you've ever:

• Felt like you were never good enough.
• Compared yourself to everyone else.
• Obsessively checked the mirror or the scales.
• Felt guilty for resting.
• Wondered why your body wasn't responding despite "doing everything right."
• Struggled to love the person looking back at you...

...this episode is for you.

I hope my story reminds you that you're not alone, and that sometimes the strongest thing we can do isn't push harder—it's give ourselves permission to slow down, recover, and heal.

If this episode resonates with you, I'd love it if you shared it with someone who needs to hear this conversation.

Remember: Your body is listening to everything your mind says. Speak to it with kindness.

One of the biggest mistakes people make when trying to improve their physique is thinking they need to eat less.

The reality?

Many people are already under-eating, under-recovering, and wondering why they aren't seeing the results they want.

In this episode, Rhys and I dive deep into:

🔥 Why contest prep is much more than a diet

🔥 The importance of building muscle before getting lean

🔥 Why many women are afraid to increase calories

🔥 How eating MORE can actually improve your physique

🔥 Reverse dieting and post-show recovery

🔥 Hormones, hunger, food noise and energy levels

🔥 The biggest bodybuilding myths still being spread today

🔥 What everyday gym-goers can learn from bodybuilding

One of my favourite takeaways from this conversation was that contest prep isn't about who can suffer the most.

It's about creating the best physique possible while managing health, recovery and performance along the way.

Whether you're a competitor, thinking about competing, or simply someone trying to lose body fat and build muscle, there is so much value in this episode.

Have you ever felt like one week you're strong, confident, motivated and hitting PBs… then the next week you're exhausted, craving everything in sight, feeling bloated and questioning your entire progress?

You're not crazy.

You're not failing.

You're not lacking discipline.

You're experiencing something every woman experiences — hormonal fluctuations throughout your menstrual cycle.

In this episode of Real Talk Fitness, we dive deep into the science of the menstrual cycle and how your hormones influence your recovery, performance, hunger, cravings, sleep, body image, Garmin metrics, body weight and overall wellbeing.

We break down:

✔️ The Menstrual Phase (Day 1-5)

✔️ The Follicular Phase (Day 6-13)

✔️ Ovulation and the role of LH and Testosterone

✔️ The Luteal Phase (Day 15-28)

✔️ Why hunger, cravings and food noise increase

✔️ Why your scale weight can suddenly jump 1-3kg

✔️ Why your Garmin recovery, HRV and Body Battery change

✔️ The role of Estrogen, Progesterone, Testosterone and Cortisol

✔️ Why recovery feels different throughout the month

✔️ How to stop panicking when your body feels different

✔️ Why understanding your cycle can completely change your relationship with training and nutrition

Most importantly, we discuss how to stop fighting your body and start working with it.

Because you are not the same woman hormonally on Day 7 as you are on Day 21.

Understanding your cycle gives you the ability to remove fear, build confidence, improve self-awareness and make better decisions around training, recovery and nutrition.

Whether you're trying to lose body fat, build strength, improve performance, understand your Garmin data or simply feel more in control of your body, this episode is packed with practical information every woman should know.

So many women have been taught that being smaller automatically means being healthier.

Eat less.

Train more.

Shrink yourself.

Take up less space.

But what if the reason you feel exhausted, obsessed with food, stuck in your physique goals, constantly thinking about calories, struggling with your hormones, recovery, sleep, and energy… is because you’re actually under-eating?

In this episode, I sit down with nutritionist and powerlifter Ella to unpack the mental and physical side of finally learning to fuel your body properly.

We dive deep into:

✨ calorie surpluses

✨ under-eating in women

✨ body image

✨ social media pressure

✨ food noise

✨ hormones & recovery

✨ why so many women fear gaining weight

✨ and how eating MORE actually helped Ella become healthier, stronger, happier, and in the best shape of her life.

This conversation goes far beyond aesthetics.

We talk about the pressure women feel to constantly stay lean, the fear of judgment, the mental battle of seeing the scale go up, and why so many women are living in survival mode thinking it’s “healthy.”

If you’ve ever:

— feared eating more food

— tied your worth to your weight

— struggled with body image

— constantly dieted

— obsessed over calories

— or felt trapped in the cycle of under-eating and over-training…

This episode is for you.

Because health isn’t about becoming the smallest version of yourself.

It’s about becoming the strongest, happiest, healthiest, and most free version of yourself.

In this episode of Real Talk Fitness with ANPT we dive deep into the world of breathwork, nervous system regulation, and why breathing is one of the most underrated tools for performance, recovery, stress management, and emotional control.

We break down:

• what breathwork actually is
• what pranayama means
• how the nervous system works
• the role of the vagus nerve
• why modern life keeps so many people stuck in fight-or-flight
• how different breathing techniques can calm, energise, or reset the body

We also unpack:

• box breathing
• alternate nostril breathing
• controlled exhale work
• Kapalabati
• nervous system regulation
• why slowing down feels uncomfortable for so many people

This episode explains why breathwork classes are structured progressively — starting with awareness and control before moving into deeper regulation, activation, and recovery.

Whether you’re:

• an athlete
• busy parent
• shift worker
• someone struggling with stress
• or just wanting to feel more present and grounded…

this episode will help you understand how your breathing patterns directly affect your mental, emotional, and physical state.

Because sometimes the most powerful thing you can do… is slow down long enough to breathe properly again.

This episode goes far deeper than fitness.

We spoke about what happens when you spend your life trying to be who everyone else expects you to be instead of who you truly are.

The fear of judgement.

The fear of failure.

The fear of people talking about you.

Seeking validation from others instead of backing yourself.

Somewhere along the way, we stop taking risks.

As kids, we would try things, fail, learn, grow, and build confidence through experience… but as adults, many people become so scared of judgement and vulnerability that they stay stuck living a life that doesn’t actually feel true to them.

And slowly…

that loss of risk-taking becomes low self-worth.

We unpack:

🔥 Why growth only comes through discomfort

🔥 Why people stay stuck in identities that no longer align with them

🔥 Learning that you are NOT your job or the label you’ve given yourself

🔥 Why confidence is built through doing hard things

🔥 How social media and validation culture disconnect people from themselves

🔥 Why strength comes from being authentic and backing yourself

🔥 The importance of trying new things even when it’s uncomfortable

🔥 Maddi’s journey through ballet, bodybuilding, CrossFit, and all the changes in between

🔥 Learning to trust yourself instead of constantly needing approval from others

One of the biggest questions from this episode:

“If all these other people believe in you… why don’t you believe in yourself?”

This conversation is about courage.

About change.

About becoming the version of yourself you actually want to be — not the version the world expects from you.

And maybe…

what if it actually works out 💛

Life feels heavy for a lot of people right now.

The pressure of finances.

The constant stress.

Trying to hold everything together while still showing up for work, family, relationships, training… and yourself.

And somewhere along the way, people stopped living and started surviving.

In this episode, we dive deep into why so many people feel overwhelmed, disconnected, emotionally exhausted, anxious, burnt out, and lost within their own lives.

We unpack:

• how modern life keeps people stuck in survival mode
• nervous system overload and emotional exhaustion
• why people don’t know who they are anymore outside productivity and responsibility
• the pressure of constantly performing, proving, and keeping it together
• how people slowly disconnect from themselves through stress, people pleasing, and survival
• why so many people feel empty even when life “looks good” on the outside

We also speak about values — and how many people are building lives based on expectations instead of alignment.

Because success without alignment still feels empty.

This conversation goes deep into:

• self-worth
• self-trust
• emotional regulation
• healing
• burnout
• avoidance
• boundaries
• shame
• identity
• and learning to stop abandoning yourself.

We touch on lessons from and discuss the idea that healing isn’t becoming a different person…

It’s reconnecting with who you were before the pressure, fear, survival mode, and constant performance took over.

This episode isn’t about toxic positivity or pretending life is easy.

It’s about understanding:

• why your nervous system feels overwhelmed
• why motivation alone isn’t enough
• why punishment doesn’t create peace
• and why healing starts when your body finally feels safe.

We also break down practical ways to take back control through:

• slowing down
• regulating your nervous system
• rebuilding self-trust
• creating structure
• setting boundaries
• reconnecting with your values
• and letting go of the constant pressure to prove yourself.

Because maybe peace isn’t found in becoming more.

Maybe peace comes from stripping away everything that was never truly you to begin with.

And finally building a life that actually feels like yours.

If you’ve been feeling mentally exhausted, emotionally disconnected, overwhelmed, lost, or stuck in survival mode lately…

this conversation is for you.

This episode is something different.

We sat down with Re, and her story is one that will shift your perspective real quick.

After losing her arm when her babies were still young, Re was thrown into a life she never planned for. A moment that could have stopped everything… but didn’t.

Instead, she found herself chasing something deeper.

At first, it came from a place a lot of people will relate to —

👉 feeling like she had something to prove

👉 wanting to show the world she was still capable

👉 pushing to be seen differently

That drive led her into para swimming, where she competed at a high level… but what’s powerful is what came after that.

Because this isn’t just a story about sport.

It’s about identity.

It’s about rebuilding yourself.

It’s about learning that you don’t need to prove anything to anyone — but you do need to back yourself.

Now, Re is taking on Hyrox, living life on her terms, and showing what resilience actually looks like in real life — not just on social media.

We also dive into her “puzzle analogy” — one of the most powerful ways to look at life when things don’t go to plan.

Because sometimes…

🧩 pieces go missing

🧩 things don’t fit the way you expected

🧩 and you’re forced to build something completely different

But that doesn’t mean it’s broken.

It just means you have to create a new picture.

This episode is about:

• Facing adversity when life changes overnight

• The pressure to prove yourself (and letting that go)

• Finding purpose through movement and challenge

• Rebuilding confidence piece by piece

• And what actually keeps you going when things get hard

If you’ve ever felt like your life didn’t go the way you planned…

or like you’ve had to start again…

This one will hit.

Because strength isn’t just what you lift.

It’s how you rebuild.

This episode is a real one.

We sat down with Zac Anderson to dive into what Respect the Body actually means—and it goes far beyond training or how you look. It’s about standards. It’s about ownership. It’s about how you show up in your life every single day.

We unpack where it all started, the reality of coming from a place where you’re not proud of your habits, and what it actually takes to turn things around.

Because the truth is…

No one is coming to save you.

No perfect time.

No magic plan.

No one doing the work for you.

At some point, you have to get honest with yourself.

You have to get sick of your own patterns… your excuses… and the version of you that’s holding you back.

This conversation is about taking responsibility, raising your standards, and backing yourself—even when it’s uncomfortable.

If you’ve been feeling stuck, waiting for motivation, or telling yourself “one day”… this is your wake-up call.

Your actions will always speak louder than your words.

The question is—what are yours saying right now?

🎧 Recommendation: If this episode resonates, go and listen to Unearthed Soul. It’s a powerful reminder to look inward, take ownership, and do the work most people avoid.

In this episode, we break down something most people get wrong when it comes to results — nutrition timing and eating for performance.

We dive into the importance of being honest about where you’re currently at… not where you wish you were.

Are you actually in a fat loss phase?

Trying to improve performance?

Or just working on building consistency?

Because each phase requires a different approach — and this is where most people get stuck.

We talk about how dieting, stress, and training all play a role, and why trying to do everything at once often leads to spinning your wheels.

Instead of jumping between goals, we unpack why you need to pick a phase and actually support it with how you eat and train.

If you’ve ever felt like you’re doing “all the right things” but not getting results — this episode will help you understand why.

This is about aligning your food, your training, and your expectations… so your body can actually do what you’re asking of it.

We sat down with Hayden and unpacked his journey — from the army… into CrossFit… into Olympic weightlifting… chasing bobsled in the US… and now stepping into cycling.

And the biggest thing that came out of this…

👉 Every single stage required a completely different version of him.

Not just physically — but mentally too.

💥 Here’s what we got into:

• Why competition gives you direction, structure, and purpose

• The pressure and expectations you put on yourself when you want to perform

• CrossFit as a sport — and how it builds a base that carries into everything that follows

• How your body composition changes depending on the sport

• Why trying to train for everything at once keeps you stuck

⚡ The biggest takeaway?

You can’t expect your body to perform at a high level in everything at once.

If you want to get better at something…

👉 Your training needs to reflect that

👉 Your body needs to adapt to that

👉 And your mindset needs to commit to that

This episode isn’t just about sport.

It’s about understanding:

✔ Why your progress might feel stalled

✔ Why you feel stuck between goals

✔ And what it actually takes to move forward

Do you ever feel like you’re constantly starting over… telling yourself you just need more discipline?

In this episode, we break down the truth most people don’t realise—discipline isn’t about being stricter, more motivated, or pushing harder.

It’s about understanding yourself.

We dive into why so many people struggle to stay consistent, and how the real issue isn’t a lack of discipline—but a lack of alignment between your values, your habits, and the life you’re trying to build.

Drawing from key insights discussed in the Ishbel podcast episode on values and mindset, this episode explores:

• Why discipline feels so hard (and why it shouldn’t)
• The difference between restriction and alignment
• How to uncover what actually motivates you
• The role your values play in your daily decisions
• Why identity is the key to long-term consistency
• And how to stop starting over—for good

If you’ve ever felt stuck, inconsistent, or frustrated with your progress… this episode will shift the way you think about discipline entirely.

Because once you understand yourself—everything changes.