Tarun Budworth, better known as Coach Tarun, is the founder of Different Breed Coaching. He joins Tom and Ben for a conversation about training that doesn’t have to be boring, one-dimensional or built around looking a certain way.

From a tricep injury at 15 that nearly stayed locked, to a client who went from struggling to pick things up off the floor to running again, the thread running through the episode is simple: try it, progress it slowly, and don’t accept the limit until there’s real evidence for it.

In this episode:

• Why Tarun went from BMX, freerunning, cheerleading and rugby to the gym at 15, and how a serious arm injury shaped his whole approach
• The second doctor who said “have you tried forcing it straight?”, and how one small push changed a recovery
• How a client was taken from barely moving to running again by starting very small and building up
• Why you should keep building towards the next thing and still be grateful for what your body can do now
• Why the game shifts from getting better to holding on for as long as possible, and what peaking at 45 looks like
• The biggest mistakes people make combining gym training with a sport
• What a generalist should do each week: strength, a bit of power, some cardio, and some sport
• Why the fear of losing size keeps people from training like athletes
• The “weird shit” Tarun programs once a client’s base is solid, and why it works
• How Different Breed approaches inclusivity, from pronouns on the intake form to internal team training, and why empathy is the real issue

Find Tarun:
Instagram: @coach_tarun
Different Breed Coaching on Instagram and YouTube

The conversation covers a lot of ground. From why mobility training became so overcomplicated and how to strip it back, to what physical freedom actually means when life gets in the way, to why the best thing you can do when you’re injured is keep moving — just differently.

And somewhere in between all of that, there’s a retro hockey video game where you can give your players steroids.

In this episode:

• Why mobility training became so watered down, and what a minimalist approach actually looks like
• The difference between lacking range of motion and lacking the ability to coordinate movement through range
• Why bubble wrapping clients has held the industry back, and why people just want to train hard
• What physical freedom actually means and why having more options matters most when things go wrong
• Why Lucas moved away from the weekly training schedule, and what a ten day rotation looks like
• The periods where Lucas lost his passion for training and what brought it back each time
• Why the most interesting people in the gym are never the ones whose whole identity is the gym
• There is no finish line, Lucas’s loading screen and the philosophy behind it

Find Lucas:
Instagram: @rangeofstrength
Website: rangeofstrength.ca
YouTube: Range of Strength

This week Tom and Ben work through five listener questions — some training fundamentals that come up more than you'd think, a question that will resonate with anyone who's ever wondered if they're actually pushing hard enough, and a gym red flag segment that gets surprisingly heated.

In this episode:

• Should you be sore after every session? — why chasing soreness is the wrong goal and what to look for instead
• How do I know if I'm actually training hard enough? — the two camps most people fall into and how to tell which one you're in
• Four exercises to maintain muscle and bone density as you age — Tom's answer for a client in his early 60s who looks a decade younger
• Do you need to track calories to lose weight? — the short answer, the long answer, and why the accuracy of tracking is probably lower than you think
• What's your gym red flag? — Ben gets surprisingly passionate about this one

Plus the would you rather — massive arms with toothpick legs, or massive legs with toothpick arms. Thor vs Tour de France cyclist. The answer is more obvious than you'd think.

Got a question for Q&A Vol. 3? Drop it in the comments on any of our Instagram posts.

Five questions. Five real client conversations. And at least one of them is probably going to land for you.

The five questions:

• Does it have to be all or nothing? The dimmer switch analogy and why your floor matters more than your ceiling
• What are you actually optimising for? The client who beat himself up all summer, until Tom pointed out what he'd actually gained
• Why does this matter to you? Finding the reasons that hold when motivation drops
• What are you getting from this behaviour? Why the thing you keep doing probably isn't the problem you think it is
• Am I being intentional? Creating space between the trigger and the habit

No guest, no game. Just five questions worth sitting with.

Five questions, some straightforward answers, some that are anything but, and a would you rather that somehow ends up at Robot Wars.

In this episode:

• How do you stop comparing yourself to others when you start training later than everyone else — and why your brain is actually doing exactly what it's supposed to do
• Is three days a week genuinely enough to build muscle tissue — the short answer, the long answer, and everything that actually matters beyond the training itself
• The best exercise you personally hate doing — Tom and Ben get honest
• How isometrics fit into BJJ training, when they're useful, when they're not, and why most people should sort out the basics first
• What would you do with a thousand pounds you had to waste — somehow leads to remote control cars, Robot Wars and underwater jetpacks
• Would you rather talk like Yoda or breathe like Darth Vader

Got a question for the next Q&A? Drop it in the comments on any of our Instagram posts and we'll get to it in the next one.

This week Tom and Ben are joined by Charlie Beestone, nutritionist and behavioural eating specialist, for one of the most thought-provoking conversations the podcast has had. Charlie doesn't talk about food the way most people in the nutrition space do. He talks about the behaviour behind it, the environment driving it, and the industry that benefits from keeping people confused about it.

UPFs, GLP-1 medication, AI, the future of coaching — this one covers a lot of ground and pulls no punches.

In this episode:

• Why ultra processed food as a category was never meant to reach the general public — and what happened when it did
• The correlation nobody in the UPF conversation wants to talk about
• Why fear, guilt and shame are terrible tools for changing eating behaviour
• GLP-1 medication — who it's actually for, what the research really says, and why the weight regain narrative misses the point
• How GLP-1s could change the entire food industry, not just the people using them
• Why being lean might stop being a status symbol — and what replaces it
• What AI will actually do to nutrition coaching, healthcare and food access
• Why the coaches most worried about AI are probably the ones who should be

Find Charlie:
Instagram: @foodisthesymptom
Substack: Food is the Symptom
For coaches: @charliebeestone

Tom and Ben dig into something that doesn't get talked about honestly enough in the fitness world: the gap between what superhero physiques look like on screen and what it actually takes to get there. Not to be killjoys about it, but because understanding that gap matters more than most people realise.

From Hugh Jackman's Wolverine progression to Brad Pitt in Fight Club, from the bodybuilders who played the original Hollywood heroes to the machinery behind modern Marvel transformations, this one covers a lot of ground. There's also a story Ben has never told before involving a Zoom call, a fake Hollywood producer, and possibly Margot Robbie.

In this episode:

• Why superhero physiques are designed to be seen for one day, not lived in
• The difference between being inspired by a physique and being harmed by one
• Why comparison is a poison chalice and what to do with that instead
• How social media has changed what people think is normal or achievable
• The Rob McElhenney Fat Mac story and why his honesty about getting in shape matters
• Why bodybuilding in the seventies looked nothing like it does today — and what that tells us
• Ben's never-before-told story about a very suspicious Hollywood job offer
• Wakanda vs Asgard, Mjolnir vs the shield, and other important debates

The would you rather: Wakanda or Asgard? Mjolnir or Captain America's shield?

This isn't a transformation story in the way the fitness industry usually tells them. There are no before and after photos here. What Jamie shares is something far more valuable, what it actually feels like when the noise goes quiet, and what it took to get there.

In this episode:

• The moment at 43 that made Jamie feel like he was starting to live for the first time
• Why asking yourself difficult questions is harder than any diet or training programme
• How a memory from age three shaped decades of decisions around food
• The community day in Leeds where something finally clicked — and what that felt like
• Why accountability became the unexpected key that unlocked everything
• The difference between beating yourself up and being genuinely compassionate with yourself
• What Jamie would say to his lowest self — and why he wouldn't actually change anything
• The three traits future Jamie will still carry no matter what
• Why documenting everything publicly became the thing that made quitting feel impossible

Jamie's loading screen advice: You can't add more time to your life, but you can add life to your time.

Find Jamie:
Instagram: @300_days_to_see_my_willy

The game is back. This time Tom and Ben turn their attention to the wellness world — the things the fitness industry tells you to swear by, the things it quietly ignores, and the one drink Ben will defend until his last breath.

Ten topics. Two coaches. The signs are out. Let's go.

In this episode:

• Supersets — efficiency tool or overhyped shortcut?
• HIIT training — why the afterburn effect isn't what you think it is
• Cold plunges — the science vs the social media version
• Monster Energy — is it actually special or just caffeine that tastes good
• Exercise classes — why Ben changed his mind entirely on this one
• The anabolic window — how the supplement industry turned a minor detail into a major selling point
• Sports massages — Tom and Ben disagree, and both make a solid case
• Fitness influencers — take everything with a very large pinch of salt
• Ten thousand steps — where that number actually came from might surprise you
• Training partners — the best thing for your training or the thing quietly holding you back

Plus a would you rather that gets genuinely philosophical, would you trade ten years of your life for a superpower you actually want?

Those were the words a consultant said to Ian Molphy after he suffered an arterial dissection in his brain mid-training session in 2020. He disagreed.

This week Tom and Ben are joined by Ian Malfey, owner of KHP Gym in Dublin, for a conversation about what it actually takes to come back from something that should have stopped you for good, and what that experience taught him about coaching, communication, and the power of starting stupidly small.

Ian's story isn't just about physical recovery. It's about what happens when someone tells you who you are and you decide not to believe them.

In this episode:

• How a near-fatal brain injury mid-squat session changed how Ian thinks about training and coaching forever
• Why patience is the most underrated quality in both athletes and coaches
• The "start so small you feel stupid" approach and why it works better than any structured programme
• How the words a doctor uses can define someone's relationship with their body for the rest of their life
• Why Ian challenges new clients who want to train five days a week to prove they can do one first
• The call-out culture problem in the fitness industry and why it's doing more damage than good
• What KHP Gym is actually trying to build, and why community is often the real reason people walk through the door
• Ian's current training focus and why he's approaching running like a complete beginner

Important note — Ian's decision to return to training after his injury was made gradually, carefully, and with his own research and medical follow-up over a long period of time. His story is about resilience and the power of asking questions, not about ignoring medical advice.

If you're dealing with a serious health condition or injury, please work with qualified medical professionals before making any decisions about your training. Ian did too — it just took time and a lot of patience to find the right path back.

Find Ian:
Instagram: @ian.molphy
Gym insta: @khpgym
Website: khpgym.ie

Every coach gets things wrong. The good ones admit it.

In this episode Tom and Ben go back through some of the beliefs they held early in their careers, things they told clients, things they trained themselves on, things they were convinced were right and break down why they've changed their minds.

No ego. Just honest reflection on what a decade of coaching actually teaches you.

In this episode:

• Why Tom made every client start with bodyweight before touching a barbell, and why he stopped
• The free weights vs machines debate and why the answer is simpler than the fitness industry makes it look
• Why Ben used to think compound lifts were the only option, and what changed
• The squat, bench, deadlift obsession and whether everyone actually needs those movements
• Isolation exercises - necessary or a waste of time for most people?
• Why long warm-ups might be eating into the time your clients actually need
• The carb fear phase and how focusing on the wrong thing stalled progress for years
• Why the spiral after an off day does more damage than the off day itself
• The real reason people don't make progress and it's not what most fitness content tells you

The through line in all of it? Maturity. Understanding that the goal isn't the perfect programme. It's keeping people in the game.

This week Tom and Ben are joined by Aaron Davies, strength coach, Dungeon Master, and the man behind Team Uruk, for an episode that approaches training from a completely different angle.

If you've ever wondered what your training would look like if you built it around a character archetype rather than an aesthetic goal, this one is for you.

Aaron breaks down the physical demands of four fantasy archetypes and maps them to real training principles. It's more useful than it sounds, and a lot more fun than your average training podcast.

In this episode:

• The Dwarven Fighter — why density, constitution and consistent output matter more than peak strength
• The Elven Ranger — athleticism, short burst outputs and staying calm under pressure
• The Human Rogue — why being light, reactive and dexterous beats being big and strong
• What Team Uruk actually is and why Aaron built his coaching philosophy around Uruk Hai
• Why managing expectations is the same skill whether you're coaching clients or running a D&D campaign
• The Gimli vs Legolas Hyrox debate, and why the answer is more obvious than you'd think
• Why the best ability is availability, and what a Dwarven Fighter can teach you about recovery and showing up

Find Aaron: Instagram @aarondaviescoaching

We're back with another round of the game. This time Tom and Ben turn their attention to training — and some of the most talked about concepts in the gym get put firmly in their place.

From how close you should actually be pushing to failure, to whether perfect technique is holding you back more than helping you, nothing is safe.

In this episode:

• Training to failure — how close is close enough and when does it become counterproductive
• Progressive overload — why Milo of Croton figured this out in 5th century BC and most people still haven't
• Mind to muscle connection — useful cue or obsession that's limiting your progress
• Compound lifts — the most efficient tool most people still underuse
• Exercise variety — why getting intimate with your programme beats constantly switching it up
• Deload weeks — necessary recovery or something life already handles for you
• Training frequency — how often should you actually be hitting each muscle group
• Perfect technique — when chasing the textbook rep becomes the barrier
• Tracking workouts — if you don't know what you did last session, you can't beat it
• Consistency — what it actually means versus what most people think it means

Plus the return of the would you rather — this time involving five faceless robots, a locked gymnasium, and a countdown timer. You'll have to listen.

This week Tom and Ben are joined by Tom Kerensa, GP, coach, and holder of a Master's in Positive Psychology for a conversation that goes well beyond the gym floor.

If you've ever skipped a session and immediately told yourself you're rubbish, or felt like you're the only one who can't seem to get out of their own way, this one's for you.

They get into what positive psychology actually is (and what it isn't), why the inner critic is often full of nonsense, and why the coaches and influencers telling you three glasses of wine ruins your week might be doing more harm than good.

In this episode:

• What positive psychology is and how it differs from traditional psychology
• Self-determination theory, the three things that actually drive motivation
• Fixed vs growth mindset and how to spot which one is running the show
• Why great coaches don't do the heavy lifting for their clients
• The all-or-nothing trap and how to get out of it
• Why presence might be the most underrated coaching skill there is
• Health maxing, Stephen Bartlett, and what happens when optimisation goes too far

Connect with Tom Kerensa: tomkerensacoaching@gmail.com

Ten nutrition topics. No time to think. Just honest takes.

In this episode Tom and Ben go head to head on some of the most talked about topics in nutrition, from the ones that deserve more credit to the ones that need retiring for good.

Topics covered:

• Intermittent fasting — useful tool or overhyped?
• Protein shakes — why the perception is wrong
• Meal prep — it's not just for bodybuilders
• Calorie tracking — when it helps and when it hurts
• Cheat meals — why we think the concept needs binning entirely
• Superfoods — marketing dressed up as science
• Diet drinks — more useful than you think
• Supplements — the two worth your money and the rest
• Keto and low carb — what the scale is actually showing you
• Coffee — hot brown water or performance tool?

No fence sitting.

Just two coaches who've worked with enough people to know what actually moves the needle.

Over the last 20 episodes we've covered a lot of ground. But in this season finale, we're stripping it back to the essentials, the things that actually move the needle.

Tom and Ben cherry-pick their top two training insights and top two nutrition insights from the entire season, before revealing the fifth and final point that they believe underpins all of it.

You'll hear why tracking your training is the single simplest thing you can do to guarantee progress, why doing less than you think is often the smarter move, and how building awareness around what you're eating matters more than any diet plan.

But stick around for the fifth thing. Because without it, none of the rest of it really sticks.

Season two is coming soon... and they're bringing guests.

If you've ever talked yourself out of a 30-minute workout because it didn't feel "worth it", or wondered whether you need to track calories for the rest of your life, this episode is for you.

Episode Overview

This week on Training and Tangents, Tom and Ben work through six listener-submitted questions. No deep dives into theory, no unnecessary padding, just clear, actionable answers to the questions that actually come up in real training and nutrition conversations.

Whether you're an endurance athlete thinking about adding strength work, someone managing a frustrating injury, or just trying to figure out whether your abbreviated gym sessions are doing anything, this episode has something for you.

Questions Covered in This Episode

1. Should endurance athletes do strength training? And how should they programme it?

2. How do you train around a shoulder injury?

3. What are your non-negotiable exercises?

4. What's more important — calories or protein?

5. Am I wasting my time if my workouts are only 30 minutes?

6. Do you need to track calories forever?

Mentioned in This Episode

• The cross-education effect (training an uninjured limb benefits the injured side)
• The law of diminishing returns applied to training volume
• Zone 2 vs threshold work and fatigue management
• Calorie deficit, protein targets, and body recomposition

If this episode was useful, please share it with someone who'd benefit — it genuinely helps the show grow. And if you've got a question for a future Q&A, send it over.

From whether lifting weights makes you bulky, to spot reducing fat, to whether sweating means you had a good session, they cover it all. No fluff, no jargon, just straight answers with the science to back it up.

If you've ever questioned whether what you're doing in the gym is actually working, this one's for you.

In this episode:

• Does lifting weights make you bulky?
• Can you spot reduce body fat?
• Is cardio the only way to lose fat?
• No pain, no gain — fact or fiction?
• Do you need to train every day?
• Does stretching before exercise prevent injury?
• Does sweating mean better results?
• Are carbs bad for fat loss?
• Do you need expensive supplements?
• Does muscle turn to fat if you stop training?

What We Cover:

The myth that age ruins your progress Yes, there are real physical changes that come with age — hormonal shifts, slower recovery, reduced testosterone. But Tom and Ben argue that the story most people tell themselves about aging is far more damaging than the biology. The expectation of decline, repeated often enough, becomes a self-fulfilling prophecy.

Why it's rarely age — and usually circumstances More responsibilities, less sleep, higher stress, less time, more competing priorities. These are the things that actually make training harder as you get older, not the number on your birthday cake. Ben draws a direct parallel to his experience with cystic fibrosis — being told what he couldn't do, and choosing to find out for himself instead.

The biggest training mistake as you get older Taking time off — through injury, illness or life — and going straight back in at the level you left. Tom explains why this pattern of inactivity and overreach, repeated over time, does far more damage than aging itself. The fix isn't complicated: ask yourself where you actually are right now, not where you used to be.

The "use it or lose it" reality Tom's client Ben — in his sixties, training twice a week consistently — can perform a human flag and drop into a deep squat without thinking. Not because he's defying his age, but because he never stopped. Tom and Ben discuss what consistent, low-level training over a long period of time actually produces, and why that's available to almost everyone.

It's never too late to start Tom references a study in which 90-year-olds performing simple leg extensions doubled their walking speed. The physical benefits of training are available at any age, to anyone. The barrier is almost always psychological, not physiological.

What aging actually changes in training Quality over quantity. Ben talks about how his approach has shifted from doing as much as possible to doing what matters most, and why recovery deserves the same attention as the training itself. The stress bucket analogy — training stress sitting alongside work stress, family stress and life stress — explains why the volume that worked at 22 won't work at 36.

Key Takeaways

• The biggest barrier to training as you get older is almost always mental, not physical.
• Periods of inactivity followed by jumping back in too hard cause more damage long term than aging itself.
• Ask yourself where you actually are right now — not where you used to be — and use that as your starting point.
• Consistent, moderate training over years will always outperform sporadic intense effort.
• It is never too late to start. The benefits of training are available regardless of age or starting point.
• The goal isn't to avoid aging. It's to refuse to let other people's expectations of aging become your own.

What We Cover:

1. Building habits that actually stick Fat loss is a process, not a sprint. Tom and Ben discuss why habits — around nutrition, activity, and training — are the foundation of keeping weight off long term. Ben shares a powerful reframing tool he uses with clients: asking them to think about how a leaner, healthier version of themselves actually behaves day to day, and starting to act like that person now.

2. Building a diet you actually enjoy The restrictive crash diet approach almost always ends in a rebound. Tom and Ben talk through why food freedom matters, how calorie banking across the week takes the pressure off daily targets, and why including foods you enjoy isn't a weakness — it's what keeps you consistent. Ben also shares the story of the coach who sent him a meal plan built around line-caught salmon and quail eggs. Spoiler: he didn't follow it.

3. Keep training — and keep it consistent Your training during a fat loss phase shouldn't look dramatically different to your normal training. Tom references research showing that consistent training after a diet phase is one of the strongest predictors of keeping weight off. Ben pushes back on the idea that being in a deficit means you'll fall apart in the gym — and why going in with that mindset almost guarantees you will.

4. Taking the long view Short-term thinking is one of the biggest obstacles to lasting fat loss. Tom and Ben discuss when it makes sense to build in a maintenance break during a diet phase, why this can actually accelerate long-term progress, and how zooming out changes the way you interpret week-to-week fluctuations.

5. Making the transition to maintenance This is where most people struggle. The scale stops moving, the structure disappears, and without a plan it's easy to drift back. Tom walks through how he brings clients out of a deficit gradually, why performance-based goals in the gym are essential at this stage, and why the real measure of success in fat loss isn't hitting a number — it's never needing to chase one again.

Key Takeaways

• The goal of a fat loss phase isn't to reach a number. It's to build a lifestyle where you never have to start over.
• Habits around nutrition, activity and training are what make fat loss permanent — not the diet itself.
• A diet you can't enjoy is a diet you won't sustain. Food freedom isn't a cheat code, it's the strategy.
• Maintenance phases within a cut aren't a sign of failure — they're often what keeps the whole thing on track.
• The people who keep the weight off are almost always the people who keep training after the diet ends.

In this episode, Ben and Tom dive into structure vs flexibility, why most routines don’t last, and how to create a system that keeps you moving forward without overcomplicating things.

In this episode, Ben and Tom share five simple habits that make it much easier to stay consistent with training, nutrition, and recovery.

We cover workout scheduling, habit stacking, meal planning, sleep, and why flexibility in your routine is essential for long-term success.

Practical, realistic, and built for real life.

In this episode, Tom shares his compelling story of overcoming multiple injuries, from shoulder tears to torn ligaments, that reshaped his approach to fitness and coaching.

You'll discover how injuries can be powerful teachers, teaching us to find purpose beyond performance and to enjoy the process at every stage.

We break down his core philosophy of "physical freedom," a mindset rooted in making fitness an enriching part of life rather than an all-consuming obsession.We explore actionable frameworks like focusing on session-to-session progress rather than historic benchmarks, embracing variation to unlock potential across different training modalities, and shifting from injury prevention to resilience building.

Tom discusses how upbringing, mental resilience, and a focus on enjoyment can transform not just your body but your entire relationship with health and longevity. Whether you're battling injuries, seeking sustainable fitness, or inspired to redefine success in training, this episode is your blueprint for a resilient, joyful, and lifelong journey.

Perfect for anyone tired of rigid rules and wanting to cultivate a love for movement that lasts decades. You’ll finish inspired, with practical insights to bring more fun, purpose, and mental toughness into your health habits, because genuine progress starts when you enjoy what you do and believe in your potential.

Tom is a dedicated coach known for his positive mindset, genuine encouragement, and unique ability to blend resilience with enjoyment. His 12+ years of experience and personal injury journey give him a rare perspective on what it truly means to be healthy, beyond just physical appearance. His approach emphasizes sustainable progress and mental well-being, making him a trusted guide for those seeking real change.Get ready to rethink what it means to be fit, and unlock the power of enjoyment as your greatest training tool.

Takeaways

• Life is precious and should not be taken for granted.
• Contentment is more important than constant pursuit of happiness.
• Building confidence is key to overcoming limitations.
• Bodybuilding taught me that fitness is more than aesthetics.
• Mental health is crucial for physical training success.
• Empowering clients leads to transformative experiences.
• Perspective can change how we view our achievements.
• Gratitude can shift focus from what we lack to what we have.
• Coaching is about building relationships, not just programs.
• True success is about personal growth and learning from experiences.

Chapters

00:00 Ben's Unique Perspective on Life and Fitness

08:10 The Importance of Contentment and Gratitude

15:46 Overcoming Limitations and Building Confidence

24:03 Lessons from Bodybuilding and Redefining Fitness

32:07 Evolving Beliefs About Training and Recovery

33:29 Understanding Muscle Soreness and Growth

35:23 Debunking Fitness Myths

36:38 The Importance of Individualized Training

38:27 Mental Health and Physical Training

39:05 The Symbiotic Relationship in Coaching

45:00 Empowering Clients Through Coaching

51:32 The Role of Mindset in Training

56:35 The Value of Perspective in Coaching

We dive into:

• How to adapt training around your circumstances
• Why recovery matters just as much as intensity
• The role nutrition plays in performance
• Whether warm-ups and cool-downs actually matter
• And how to make training enjoyable again

If you’re trying to train hard without burning out, this episode is for you.

Chapters:

00:00 Introduction and Overview

07:30 Personal Fitness Journeys

19:13 Balancing Training and Recovery

35:38 Nutrition for High-Intensity Training

40:29 The Importance of Warm-Ups and Cool-Downs

54:11 How Tom and Ben Met

The internet has opinions on all of them.

In Episode #8, we tackle the most Googled nutrition questions and separate useful advice from unnecessary confusion. The goal? Help you build a flexible, realistic approach to nutrition that supports your health without taking over your life.

How often should you train?

Is there a “best” exercise?

In Episode #7 of Training & Tangents, we break down the 5 most Googled fitness questions, without overcomplicating it or pretending there’s one perfect answer.

If you’ve ever felt confused by conflicting advice, this one’s for you.

Chapters

00:00 Introduction and Celebration of Progress

03:01 Personal Updates and Health Insights

06:05 Training Tools: Free Weights vs. Machines

15:10 Workout Frequency: Finding the Right Balance

19:57 Would You Rather: Extinct Species Dilemma

25:55 Exercise Selection: Quality Over Quantity

32:12 Best Training Splits for Your Goals

38:02 The Best Exercises: Individualized Approach

45:12 Final Thoughts and Advice

In this episode of Training & Tangents, we explore the idea of minimum effective training, the least you need to do to see real results. We talk time management, efficient workouts, intensity over volume, and how to stay consistent without burning out.

Perfect for anyone who wants fitness to support their life, not take it over.

Free [Minimum Effective Training Framework] download here: https://www.projectperformance.online/trainconsistentlyguide

Tom and Ben share practical ways to adapt training, protect your mindset, and rebuild confidence without turning recovery into a stop-start cycle.

As coaches, there are patterns we see again and again.

In this episode, Tom and Ben share the 5 habits that show up in every long-term fitness success story — regardless of age, ability, or goals.

Expect practical insights on problem-solving, adaptability, identity, enjoyment, and the social side of training that most programmes completely ignore.

Tom and Ben break down the 5 most important things to focus on when it comes to nutrition, cutting through the noise of diet culture and social media advice.

Expect honest conversation about food morality, awareness, processed foods, and how to create a way of eating that supports your health without taking over your life.

Not because of laziness or lack of motivation, but because the approach is flawed from the start.

In this episode of Training & Tangents, Ben and Tom break down why New Year fitness goals fail and what actually helps people stay consistent. They explore the difference between chasing motivation and building systems, why identity matters more than willpower, and how focusing on the basics leads to long-term results.

If you want fitness to fit into your life — not take it over — this episode will help you reset your approach and build something sustainable.

We’ve decided to kick things off with our intro episode on the 5 biggest training mistakes we see people making that ruin results, break consistency and hamper enjoyment…

And they are way more common than you think.