THE PROCESS PODCAST: Recent Episodes
Ed Haynes
Our mission is to educate and inspire - through discussions, Q&A’s and interviews on health, wellness & performance, we provide you with tools to live, perform and compete to the highest level in every aspect of life.
The CrossFit Semifinals just wrapped up and we have thoughts! Are current Semifinals a chaotic, inconsistent mess? Does the variation in tests, length, and quality leave athletes and fans confused about what truly determines fitness? Ed and Ant propose a reimagining of this stage of the CrossFit season. From standardized testing to smarter programming, they challenge the status quo and lay out a blueprint for a fairer, more credible path to the CrossFit Games. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH TAMMI & CAL Tammi: instagram.com/tamarind111 Cal: instagram.com/calbowness THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Meg McDermott just competed at the Far East Throwdown and finished in the top 10
Meg sits with Chris to reveal the long road that brought her to this competition floor and how it was a celebration of resilience and growth. She shoes what it truly means to train with purpose, embrace challenge, and find strength both in body and mind.
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CONNECT WITH MEG Reach her on Instagram: instagram.com/meganjoy.m
THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Cal and Tammi just completed the legendary Conquer the Wall marathon, a race unlike any other. Blending trail running, mountain climbing, and sheer survival, this marathon takes place on the Great Wall of China. Cal and his coach Tammi share their epic journey, the mental battles they faced, and the profound lessons learned about resilience, community, and pushing beyond limits. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH TAMMI & CAL Tammi: instagram.com/tamarind111 Cal: instagram.com/calbowness THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Dr. Erica Tse is a licensed chiropractor and member of Coastal Fitness, here with use today to demystify the world of chiropractic care. Dr. Tse sits with Chris to share her evidence-based approach to tackle common chiropractic myths. She offers how chiropractic can be a safe, effective, and data-driven treatment for pain, injury prevention, and long-term health. So, what’s the truth behind the cracks and pops that go with alignment? Let’s find out! THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH DR. TSE Dr. Tse’s Instagram: instagram.com/ericawltse_ Schedule an appointment at up!health: instagram.com/uphealthhk THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Claire Burley is a full-time professional rower of the Hong Kong national team Chris sits down with Claire to explore her inspiring journey from burnout to elite athlete. With insights into the demanding world of professional rowing, her experiences with a condition known as RED-S, her own neurodiversity, and personal growth, Claire reveals how sport can be a powerful tool for belonging, resilience, and self-discovery. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH CLAIRE Claire’s Instagram: instagram.com/cb.rowing Learn more about RED-S: instagram.com/project_reds_ Learn more about neurodiversity in sport: instagram.com/neurodiversesport THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Please welcome our newest addition to The Process HQ Team, Jeff Lam! From military service in Afghanistan to firefighting, and now coaching, Jeff tells an incredible story of resilience and growth. He shares with Ed raw insights on training in extreme conditions, the realities of military life versus Hollywood, and his mission to make fitness accessible for everyone. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH JEFF Jeff: instagram.com/jehphry THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Karan and Rue are HYROX Doubles team. They represent The Process as they prepare for the 2025 World Championships in Chicago. Chris going the dynamic duo as they highlight how communication, strategy, and trust are key to their success. How did they build their partnership, balance individual goals with team ambitions, and navigate race-day challenges? THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH RUE & KARAN Rue: instagram.com/mintytiger Karan: instagram.com/karansanjeev95 THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Tom Smith is the founder and head coach of Strive Fitness, a coaching organization based in Leeds, UK. Over the past four months, Tom has embraced an adventurous lifestyle by traveling across Asia while coaching his clients online. Ed sits with Tom to explore his beginnings in law to his service in the army, and ultimately to establishing his own fitness company. Tom shares the challenges and rewards of coaching remotely, how he adapts his approach to meet the needs of clients from different backgrounds. We also delve into the trending topic of hybrid training and how it’s reshaping the fitness industry. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH TOM Instagram: instagram.com/tom_strive Strive: instagram.com/striveleeds THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Welcome to another catch-up with Izzy & Ed! Today we discuss Ed has just returned from a short trip to Sydney to explore how gyms are evolving. Get the inside scoop on the latest trends, innovations, and game-changers already happening the fitness industry. Is it more group training, or small group and personal sessions? Should business dive into holistic wellness, or renovate into a 5-star, boutique experience? Whatever the case may be, this much is true: every gym needs to adapt and change today if they want to be here tomorrow. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Sofie Fella returns to the Process Podcast with a powerful update! Since her last appearance nearly two years ago, Sofie has transformed her vision of empowering women into a thriving movement. Based in Dubai, she shares her entrepreneurial journey, the creation of “Girls Lift Girls,” and how she's harnessing the power of community to redefine female strength. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH SOFIE Instagram: instagram.com/sofie.fella Girls Lift Girls: instagram.com/girlsliftgirls THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Jonathan Ooi is a the two-time Fittest Man in Malaysia, coach at Jab Gym Brunei, and new dad. Jonathan opens up about the challenges and changes that fatherhood brought to his training routine and the lessons he's learned about balancing family life with fitness ambitions. Hear his take on "soft wins" versus "hard wins," and get inspired by his future aspirations in the fitness world. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH JONATHAN Instagram: instagram.com/jonooi19 THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Join Ed as he chats with Michael Campion, a communication expert who’s transformed his journey from professional footballer to corporate trainer and speaker. In this dynamic episode, Michael reveals his top strategies for effective communication and persuasion, showing you how to captivate your audience and sell your ideas with authenticity. Discover the secrets behind powerful storytelling, body language, and the art of engaging conversation. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH MICHAEL Instagram: instagram.com/michaelxcampion THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
The 2025 CrossFit Open is in the books, and the team is here to break it all down! Ed, Meg, Ant, and Karan reveal the FOUR BIGGEST MISTAKES athletes make during the Open. If these mistakes holding you back, the team is here to break down how to make it right the next time you step into the competition floor! THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Erwan Desvalois leads a team of running specialization coaches at Joint Dynamics, a personalize strength, conditioning, and movement optimization facility in Hong Kong What does it take to be a better runner? How can we run faster, farther, and more efficiently? Chris found out himself! Erwan ran Chris through Lactate Threshold and VO₂ Max assessments, and now he joins us in the studio to break down the data and what Chris would have to do to improve his run times. Is 2025 your running year? Then, this episode is a must! THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH ERWAN Joint Dynamics official site: jointdynamics.com.hk Instagram: instagram.com/jointdynamics Follow Erwan: instagram.com/erwan_runningthings THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Oscar Liu is a Hong Kong-based journalist with over 18 years of experience, covering local news, culture, and fitness. After transforming his own life by losing 20 kilograms through CrossFit and disciplined nutrition, Oscar now uses his platform to tell stories that inspire resilience and community. In this episode, he shares how fitness has shaped his approach to journalism, the challenges of balancing a demanding career with personal health, and his passion for preserving Hong Kong’s unique culture. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH OSCAR Instagram: instagram.com/imoscarliu Articles: scmp.com/author/oscar-liu THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Brannen Dorman is a high-performance CrossFit coach and founder of Redemption Athlete, a training program tailored for Masters athletes. In the world of competitive fitness, the “aging” athlete journey begins at 35 years old. But what does this mean, really? How does your training intensity, volume, priorities, and even schedule change as we get older? Answering these questions has been Brannen’s mission throughout his coaching career, and is now his main priority with Redemption Athlete. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS CONNECT WITH BRANNEN Website: redemptionathlete.com Instagram: instagram.com/redemptionathlete Brannen's favorite book from his favorite coach: goodreads.com/en/book/show/935676.Quiet_Strength THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
The CrossFit Open is here… but things feel different this year. With top athletes opting out, participation numbers dropping, and a new challenger – The World Fitness Project – on the horizon, what does it all mean for the sport? Ed and Schalk dive into their personal strategies, training cycles, and whether or not they are signing up this time around. Last, we break down the new training cycle of The Process Programming to explain how the training will look these next few weeks of unknown and unknowable workouts! THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Ant and Karan just took on their first Half Marathon as last-minute race entrants. Good idea or bad idea? Let’s find out!
From last-minute race entries and chaotic pacing to mid-run existential crises, Karan and Ant give a hilarious and brutally honest recap of their first half marathon experience. Here, they share lessons on race-day nutrition, dodging 70,000 other runners, and the fine art of not cramping.
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Izzy and Ed are back in, and the table is out. It’s catchup time! And today, we talk about how to run a better coaching career in the digital world. How do you stand out in a crowded fitness industry? What does it take to create a coaching career that’s not only financially rewarding but also fulfilling? Izzy and Ed share actionable tips, personal stories, and hard-earned lessons on navigating the digital landscape, finding your niche, and scaling your impact.
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Ben Dziwulski is the founder of WODprep, known by most as the best resource for tips and strategy for the CrossFit Open. More than anyone else, Ben has probably transformed the way everyday CrossFitters approach the sport. He has dedicated his career to helping athletes at all levels break through their limits, with a mission to provide actionable, practical content that meets all people at their level and empowers them to constantly improve. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Ed sits down with Chris to dissect the concept of the "hybrid athlete"— a fitness term making serious waves as of late. What does it even mean? It seems that the rise of long-distance running, HYROX, and physical challenges is going to continue into 2025. From the sub-5min run and 500lb Back Squat in one day to completing an ironman with a literal tree stump on your back, hybrid training is everywhere and can look extreme. We also discuss the real question: How do you even program an athlete with such extremely opposing fitness goals? Ed uses Chris as the perfect case study to discover what’s possible! THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
After spending his holidays in the Himalayas, Karan is back at Process HQ to share his journey to the base camp of Mount Everest. After deciding on an intense physical challenge like meeting the tallest mountain in the world, a typical person would prepare accordingly. This would include acquiring and breaking in all the necessary clothing and gear, training for the physical demands of the challenge, and planning contingencies should anything go awry. But Karan is not your typical person. Today, he sits with Ed to talk about maybe the most minimally-prepared journey to Mount Everest anyone has ever heard. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS 👟 fetaq.com Save 20% on your purchase of their versatile AllMove3 training shoes with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
The Process Head Programmer Ed and CrossFit Games athlete Ant break down the best tips to succeed in the upcoming 2025 CrossFit Open. The CrossFit Open is just five weeks away, so what can we do to make sure it’s our best one yet? Is there still time to learn to get our first Ring Muscle-Up? Is it too late to add 10kg to our Clean & Jerk? No matter where you are in your functional fitness journey, Ant and Ed are here to help you turn the 3 weeks of the 2025 CrossFit Open as a true expression of your very best. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS 👟 fetaq.com Save 20% on your purchase of their versatile AllMove3 training shoes with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Nadzri Harif wears many hats. Based in Brunei, he co-owns 673 Fitness, hosts a daily a radio show, and performs on stage as a magician. Chris explores how Nadzri blends his diverse roles, drawing parallels between the art of coaching and performing magic. From finding the perfect gym environment to selecting the right audience volunteer, Nadzri reveals how his unique skill set creates meaningful connections and lasting impressions. This is a journey of personal growth, community-building, and creating a balanced life in the spotlight. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS 👟 fetaq.com Save 20% on your purchase of their versatile AllMove3 training shoes with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Mehmet Gurtin is a corporate professional, dedicated father and husband, and just recently, a competitive CrossFitter. They say that old dogs can learn new tricks. Now, we’re not saying that Mems is an old dog, but just the opposite. As a 44-year-old Masters athlete, Mems decided that if he didn’t compete now, he may never will. And what better a stage than the 2024 Asia Fitness Championships? Chris talks to Mems about his athletic journey through figure skating, football, and functional fitness, his goals at the biggest stage of his CrossFit career, and how being a father keeps him grounded. If you’ve convinced yourself that you’re too old to give competition a try, Mems will convince you otherwise!
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It’s time for our monthly catch-up with Izzy and Ed! So today, let’s wrap up 2024. In this episode, Ed reflects on his biggest lessons of the year, from shifting to data-driven decision-making to balancing personal growth with professional ambition. He shares how these changes have shaped his vision for the future, including new programs at Coastal Fitness, plans for international expansion, and more. THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN 📖 todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS 👟 fetaq.hk Save 20% on your purchase of their versatile AllMove3 training shoes with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Ed and Chris talk about their performance at this year's Asia Fitness Championship, the biggest CrossFit competition in Asia
This marks Ed's first CrossFit competition in four years, and Chris' first individual event since the 2023 AFC. As they break down their preparation, execution, and reflection after the weekend. The men unpack their wins, struggles, and why, in the world of competition, intention matters, and why it means all the difference.
THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN todaywellspent.com Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS FETAQ.com Save 20% on your purchase of their versatile AllMove3 training shoes with offer code THEPROCESS
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Maddie and Phil, graduates of the Individual Coaching Course, share their remarkable journeys into the world of fitness coaching. Maddie is a passionate advocate for pre-and postnatal fitness, combining her teaching and yoga background to empower mothers. Phil is a former engineer turned coach, bringing his personal transformation story and unique perspective to the training floor in Singapore. Ed sits down with them to learn why they transitioned into coaching, the challenges they faced, and the lessons learned along the way. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS FOLLOW MADDIE AND PHIL’S COACHING JOURNEYS Connect with Maddie: instagram.com/maddie.strongstart Connect with Phil: instagram.com/phil_stoepplerTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Dr. Charles Brantly is a General Practitioner in Hong Kong who specializes in men’s health.
With a passion for linking physical performance with general health, Dr. Brantly joins us for a deep dive into the most common and least-discussed men’s health topics. Covering everything from the stigma of seeking medical help to sexual health, sports performance, and redefining manliness, Dr. Brantley provides insights grounded in science and empathy to equip listeners with actionable steps toward living a healthier, stronger life.
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Everything you know about the CrossFit Games just changed.
Ed and Ant dive into the groundbreaking updates for the 2025 season, from the elimination of quarterfinals to in-affiliate semifinals and expanded in-person competition opportunities. These changes are set to redefine the sport, impacting athletes, affiliates, and the CrossFit community worldwide. Are they a step forward or a step back? Will CrossFit grow or have we reached the end of the sport?
Today, our in-house content creator Alex gives us the best practices for making gym videos that engage, entertain, and even educate. But maybe the real question is: Should we allow filming in the gym at all? Of course, sometimes we film to analyze our technique. But if you’re in a space where people want to train in privacy, should you think twice before filming your next set? THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Edie Hu is a record-breaking open water swimmer based in Hong Kong. Edie is more than an open water swimmer. She’s a force of endurance, navigating vast oceans and formidable distances, all while building Hong Kong’s open water community. A swimmer since childhood, Edie recounts her journey from the pool to the wild, open waters. She shares the mental and physical challenges of training for world-renowned feats, like the Ocean 7 challenge, and the triumphs and obstacles faced along the way. KEEP UP WITH EDIE AND HER NEXT OPEN WATER CHALLENGE Follow Edie on Instagram: instagram.com/edieswimshongkong Join Edie’s Swim Club Every Sunday at Repulse Bay: https://bit.ly/SouthsideSwimmingHK For more information on Edie’s Sprit Animal: youtube.com/watch?v=iBvKq55uMOcTHIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we wag the chin on our favorite controversies in sport today. This includes the supposed 2025 Enhanced Games. With the 2024 Paris Olympics wrapped up, there has undoubtedly been questions throughout various sports as to whether performance-enhancing drugs is still playing a role in gold medals and new records. To silence that debate, an organization is inviting athletes to a completely drug-allowed version of the Olympics in 2025, called The Enhanced Games. Is it good for sport? Will we see records broken? And how can this affect the way we see competition in the future? THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Back by popular demand, Izzy joins Ed in the studio! Today, she asks (ok, tease him) about his newly-hired business mentor who is transforming work for both of them. Dive into a candid conversations with Ed and Izzy as they explore the ups and downs of personal and professional life. From navigating business challenges with a no-nonsense mentor to balancing family and career ambitions, this chat is raw, relatable, and filled with valuable insights. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-educatio
Today, we analyze the 2024 CrossFit Games. Most importantly, we talk about what CrossFit can and should do following the death of Lazar Ðukić. At the time of this podcast, questions remain unanswered and an investigation over Lazar’s drowning during Event 1 is still underway. In the meantime, we do our best to look toward the future of the sport and what changes may happen in order to make things right for the Ðukić family, the 2024 Games athletes, and the CrossFit community at large. SUPPORT THE ÐUKIĆ FAMILY Contribute to the support fund: https://www.gofundme.com/f/lazar-dukic-support-fundTHIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Babs Glancy is the Head Programmer of the BUILD Program, the functional bodybuilding program by The Process Programming Chris and Babs discuss the evolution of functional bodybuilding, the importance of community in fitness, and Babs’ unique approach to strength and conditioning. How does BUILD make fitness accessible for everyone? What happens on BUILD Community Day? What are Babs’ hottest training takes? Whether you’re a seasoned bodybuilder or just starting out, find out how Babs and BUILD can help you crush your fitness goals! THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we speak with Kevin Song, Head of Global Sales at Beyond Power, the world’s first handheld direct drive cable trainer. Henry Rollins famously wrote, “The iron never lies to you.” No matter when or where you are in life, a 100kg barbell will weight 100kg, and it is up to you to lift it. Free weights are classic staples in strength training, which is why anytime technology enters the weight room, Ed often feels some hesitation. Beyond Power is a high form of technology, so does it belong in your routine? Will it not lie to you either? THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS FOLLOW BEYOND POWER Learn more on Instagram: instagram.com/beyondpowerofficial Official site: beyond-power.comTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Join Chris, Tammi, and Ed as they dive into the nuances of coaching and personal development in the fitness world. In today's roundtable, we talk about building effective training programs, whether for competition or general health, and the importance of lifestyle prescriptions for client success. Do coaches need a niche, or is flexibility a strength? We also discuss the role of social media in education and how to consume information wisely. Whether you're a seasoned coach or just starting out, gain insights and advice to empower your clients – and yourself. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS READY TO BE AN EXCELLENT COACH? Take SOLO Course right now: https://bit.ly/ProcessEduSolo Start the FREE Course: https://bit.ly/ProcessEduFree Not sure about your career? Book a free strategy session: https://bit.ly/15StrategyCallTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today we meet with Ben, an entrepreneur, radio personality, and DJ with a huge goal in mind. What’s that goal? To dive fully into his passion for DJing this year and to get on the biggest stages possible. His secret to doing this is hiring a business coach who holds him accountable by setting growth targets. Here’s how Ben and his coach use these indicators to make sure he’s always focused on moving forward. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS KEEP UP WITH BEN Follow Ben on Instagram: instagram.com/bennyxcee Follow Rugby Tots: instagram.com/rugbytotshkTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Angela Wu is a breathwork facilitator who uses this practice to guide others to revisit and heal the unresolved trauma of their past. Ed engages with Angela in a profound exploration of breath work's impact on emotional release and healing. Discover how specific breathing techniques can unveil deep-seated traumas and guide personal transformation. From skepticism to spiritual guidance, Angela shares her journey and methods to help others reconnect with their inner selves. Tune in for insights on self-discovery and embracing the narratives that shape our lives. CONNECT WITH ANGELA Attend Angela’s Oct 20 workshop in HK with 15% off with code COASTAL: theemberwithin.com/services Reach out to Angela: instagram.com/theemberwithin Find out more about her breathing workshops and services: theemberwithin.comTHIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
What do you do to create balance in your life? As a multifaceted entrepreneur, Aileen has often faced challenges with creating boundaries with her personal and work life, often leaving herself burnt out. Aileen shares this struggle, the strategies she uses to practice more mindfulness, and the idea of “filling her cup” to give to others and “emptying her box” to manage her stress. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS KEEP UP WITH AILEEN Follow Aileen on Instagram: instagram.com/aileenjwong Follow MindFit: instagram.com/mindfithk Follow IncluFit: instagram.com/inclufithkTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Gemma Fisk is an infant and adult sleep coach sharing on how we can improve sleep hygiene, overcome insomnia, and understand the importance of quality sleep for overall health. Did you know that of the 7.4 million residents in Hong Kong, 2.2 million suffer from insomnia – that’s 30 percent! How can we fix it? Sleep coach Gemma Fisk is here to discuss common sleep struggles faced by people of all ages, the most clinically effective techniques to enhance recovery through better sleep, and the impact of sleep on emotional wellbeing. If you’re looking to improve your sleep quality, this conversation is filled with valuable insights and practical advice. Tune in and discover how to transform your nights for better days ahead! THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS CONNECT WITH GEMMA Follow Gemma on Instagram: instagram.com/gemmasleepconsultant Reach out to Gemma and her sleep resources: thesleepcoachhongkong.comTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, Ed interviews Gregg Geerdes, a new athlete of The Process, and four-time CrossFit Masters Games athlete. Ed discusses with Gregg his ability to maintain the highest levels of fitness at 55 years old. What is he doing to remain competitive, high-performing, and injury-free at his age? And what is it feel like to be an aging athlete with much fewer PRs than his younger years? THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we speak with personal trainer and competitive bodybuilder James Campion! James shares his journey in fitness, revealing his daily routine, challenges in expanding his business in Hong Kong, and a mindset shift towards prioritizing action over perfection. We also tackle the often-taboo topic of performance-enhancing drugs, discussing athlete health and longevity. Whether you’re a fitness enthusiast or just curious about training and supplementation, this episode is filled with motivation and inspiration! THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS CONNECT WITH JAMES Follow James on Instagram: instagram.com/james_hitpt Reach out to James and his studio: hit-pt.comTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, Ed and Ant talk about the drug testing protocols in CrossFit. Is it enough? As a former world-level rugby player and Games athlete, Ant has the unique insight into the drug testing protocols of the highest levels of these sports. After comparing the two, do you think that CrossFit is doing enough? THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
How do you navigate work, exercise, and staying present while on holiday? Chris and Ed just got back from theirs and have their tips you! You have three weeks to enjoy a holiday with your friends, family, or yourself. How do you get the most out of it without the temptation to answer a work email? Is it possible to work out effectively with an inconsistent schedule? What does it mean to stay present with your time off? Ed and Chris dive in! THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we introduce you to Coach Andrew “Lu” Lo, who is proof that completely changing your career is a lot more possible than you think.
Are you no longer satisfied with your job? Or do you enjoy your work enough, but wish you could make a career of your actual passion? Andrew made a secure living as a corrections officer before he became a fitness coach. And he’s here to tell you that you, too, can leave your comfortable desk job if you can just get over this one thing.
THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS
KEEP UP WITH ANDREW’S MANY INTERESTS Training and Coaching: instagram.com/fatwest Indoor Horticulture: instagram.com/westforest.hk Coffee Making: instagram.com/westcoffeehk
THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, Izzy sits down with Ed to talk about the best tips to improve our social media content and presentation. Ed currently has 13.2K followers on his Instagram page and is over seven weeks into a habit of posting something every day. But merely a few years ago, Ed treated his Instagram account as a personal blog for shirtless pics. He sought Izzy’s guidance to leverage his social media to help connect with more people in the fitness space to grow Coastal Fitness and The Process Programming to what it is today. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, two of our Process Coaches Karan and Meg share with Ed their fondest memories as a brand new, wide-eyed fitness coach. Now that Meg, Karan, and Ed have spent the necessary hours to build their skillset, confidence, and unique abilities in their approach to coaching, how would their current coaching selves rate their rookie selves? Can they be brutally honest about less-than-stella performance? Let's get raw and find out! TAKE THE INDIVIDUAL COACHING COURSE Our next Cohort begins July 11: learn.theprocessprogramming.com/courses/july-2024-cohort Our Solo Option is available now: learn.theprocessprogramming.com/courses/individual-coaching-course-solo Questions? Reach out! instagram.com/theprocesseducationTHIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Welcome to our first game show episode! Today, Ant plays host for Karan and Schalk going head-to-head about gym habits, heroes, and music knowledge. In this lighthearted hour of banter, Ant asks Karan and Schalk about the athletes they’ve looked up to for inspiration, what makes their favorite class members, and what gym behavior is their pet peeves. Then, we head into a quickfire battle of song knowledge. As they say, great coaches have to be good DJs, so who comes out on top? THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
We talk with Tammi as she describes her approach to Half-Ironman training. The Half Ironman is not the only first for Tammi. She’s also taking, for the first time, a totally self-regulated, intuitive, low-pressure approach to her training as she prepares for 1.9km of swimming, 90km of cycling, and 21km of running. Let’s dive into how this approach is the best for Tammi right now. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we sit down with our in-house content creator Alex to get his advice for making better gym content for ourselves and our social media audience. If you are a regular listener of The Process Podcast, chances are strong that you regularly go to the gym. And inn the age of social media, you probably see, on a daily basis, one or two phones propped up on a tripod. Maybe you’ve walked into someone’s fitness shot. Maybe one of those phones are yours. Whatever the case, gym content is here to stay, and here’s what you can do to make yours stand out. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we welcome All Out Fitness, a CrossFit gym in Manila that is also a Process Programming Affiliate. As the owner of All Out, Pau knew well that the CrossFit industry as a whole, but especially in the Philippines, is one that can stagnate easily. After being a Process Programming athlete since 2020, he decided that the best way for his gym to grow and keep growing was to seek the guidance of The Process, paving the way for becoming an Affiliate. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS LEARN MORE ABOUT ALL OUT FITNESS Follow All Out Fitness: instagram.com/alloutgymph Follow the All Out Games: instagram.com/alloutgamesphTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Ant, Meg, and Karan are here to discuss the latest news in sport and share their hottest takes on these issues. Do you agree? With the 2024 Paris Olympics just wrapped up, it’s time to discuss the hottest news and controversies surrounding sport today. Are we just pretending HYROX is an exciting sport? Should countries pay athletes for earning medals? Is everyone cheating, and should we, too? Find out all this and more! THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we get to learn more about Megan McDermott, our resident calisthenics and handstand specialist here on the Process Programming team. Come along with Meg as Ed takes her on a thought experiment: As the mother of a toddler, what three sports would she have her son Mason participate through childhood in order to make him an amazing CrossFitter. And no, CrossFit CANNOT be one of those sports. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS FOLLOW MEG AND HER JOURNEY Follow and be coached by Meg: instagram.com/meganjoy.mTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
The 2024 CrossFit season has just wrapped up with The Games, and we are here to talk about the weekend of competition. Top of mind for all of us in this roundtable discussion is the heartbreaking loss that the community witnessed: the drowning death of Lazar Ðukić in the first event. Ant, Meg, Karan, and Schalk share their thoughts of this tragic accident, whether it was best to continue with the competition, and where the sport of CrossFit should go from here. SUPPORT THE ÐUKIĆ FAMILY Contribute to the support fund: https://www.gofundme.com/f/lazar-dukic-support-fundTHIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we speak with Camille Cheng, two-time Olympian for the Hong Kong Swim Team and Co-Founder of Mind The Waves, a charity focused on serving the mental wellbeing of local youth. To be able to compete at a level as high as the Olympic Games takes peak physical performance as well as a sharp, clear mindset. While this might mean an all-in attitude to chase this level of dedication and perfection, Camille shares that the most effective method for her is the ability to remain present in the race, which she cultivated by always having work, interests, and passions outside of the pool. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS FOLLOW CAMILLE AND HER JOURNEY Follow Camille on Instagram: instagram.com/camillelcheng Learn more about Mind The Waves: instagram.com/mind.thewavesTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Kevin Song is the Head of Global Sales at Beyond Power, the world’s first handheld direct drive cable trainer. What if you could use a cable machine that weighed 20kg when you pulled, but 40kg when you returned? Or what if you could perform chain squats without ever having to buy and keep around a pair of chains? What if you had nearly 100kg of resistance training that you could easily carry with you on vacation? Meet Beyond Power, who have created just the device. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS FOLLOW BEYOND POWER Learn more on Instagram: instagram.com/beyondpowerofficial Official site: beyond-power.comTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we debrief The 2024 CrossFit Games Asia Semifinal, The Far East Throwdown, and what we’ve learned as individuals and teammates. In a live race, you have the vantage point of seeing how your competitors are doing, how fast they’re moving, and if you have an opportunity to take the lead. We break down how strategy changes or doesn’t change based on how the competition unfolds in real-time. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT Visit now at todaywellspent.com Save 10% on your purchase with offer code THEPROCESS LEARN MORE ABOUT THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Ben Cullen is… A LOT of things. Ben is a former professional rugby player, entrepreneur, radio personality, event emcee, and starting this year, a full-time DJ. How can one person be so busy and still be successful? Ed sits down with Ben to find out! THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS KEEP UP WITH BEN Follow Ben on Instagram: instagram.com/bennyxcee Follow Rugby Tots: instagram.com/rugbytotshkTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, Ed sits down with our Head of HYROX Programming Tamarind Robinson to explain how we at The Process train athletes for the HYROX Fitness Race. With 8 kilometers of total running, but a mix of heavy sled pushing, weighted carries, and, of course, burpees, how can you train effectively to make the most out of the race? Would a skilled runner with little strength training follow the same training plan as an experienced strength enthusiast with limited time on a treadmill? What if you’re okay at both? These are common questions. Here are our suggestions! LEARN MORE ABOUT THE PROCESS HYROX PROGRAMME Take Our Running-Biased Programme: theprocessprogramming.com/programmes/12-week-3-day-hyrox-running-bias-programme Take Our Strength-Biased Programme: theprocessprogramming.com/programmes/12-week-3-day-hyrox-strength-bias-programme Take Our Balanced Programme: theprocessprogramming.com/programmes/5-day-per-week-hyrox-training-programme Not Sure? Ask Tammi: instagram.com/tamarind111 THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Aileen is the Fitness Director for The Fluid X and founder of MindFit, a mental health organization, and IncluFit, a fitness NGO for those with special needs. Many are passionate about their fitness. But what purpose can you fill with it? Aileen Wong uses her expertise as a trainer to create organizations that serve the wider public in Hong Kong. By spreading physical and mental fitness in a way that serves others, Aileen is an inspiring success story. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS KEEP UP WITH AILEEN Follow Aileen on Instagram: instagram.com/aileenjwong Follow MindFit: instagram.com/mindfithk Follow IncluFit: instagram.com/inclufithkTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, Ed sits down to let in-house coach Schalk Viljoen share his story, which includes his start as a young personal trainer. When Schalk started his career in personal training, he wasn’t quite sure how to coach and program effectively. Naturally, he would do what the other experienced coaches would do with their clients. Funny enough, this is exactly what Ed had done as a similarly young coach. LEARN MORE ABOUT SCHALK Follow him on Instagram: instagram.com/schalk.vTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Gregg Geerdes (@geerdes_135) is a three-time CrossFit Games athlete, preparing for his fourth trip in the 2024 Masters CrossFit Games this August. As a Masters Athlete, Gregg is constantly balancing training time with a full-time career, happy marriage, healthy family, and the natural process of aging. As a multiple-time Games Athlete, Gregg must do all of these and stay at the highest level of the sport. At 55 years old, how is Gregg able to achieve this? What are his secrets? Could we do the same? Today, Ed works to find out with this interview with a man eyeing the 2024 CrossFit Masters Games podium. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Stem cell treatments are a controversial treatment, but are they the right path for you and your injuries? Ed has studied and considered regenerative stem cell treatments for his damaged right knee for the last few years. Chris knows almost nothing about stem cell treatments and how they are supposed to work. What exactly are stem cells doing, how are they made to treat the affected tissue, and what are you supposed to do during the healing process? Chris asks the questions, and Ed has his ideas. LEARN MORE ABOUT BIOXCELLERATOR Follow them on Instagram: instagram.com/bioxcellerator Connect with their team: bioxcellerator.com THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Well, sh*t. So far, 3 of the top 5 Asia CrossFit Semifinalists just tested positive for banned substances. Ed and Ant break down what this means for the sport’s future. The current policy in CrossFit is that only the top 2 Asia Semifinalist males earn a spot to The Games, and backfilling is only available to the top 5. With such limited chances to represent Asia at The CrossFit Games, Ed and Ant discuss the immediate and long-term consequences that these positive tests have on the sport, spectators, and community. Do you think CrossFit is a clean sport? THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Welcome to our 2024 CrossFit Games Quarterfinals analysis! The tests programmed in the Quarterfinals are giving us a lot of data about where CrossFit could be headed. Are one of those directions now toward endurance and away from strength? And is that better for the sport? Adele, Ant, Chris, and Ed discuss these points and more in today’s episode! THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
We want you to get to know The Process barbell specialist, Andrew “Lu” Lo! Are you tempted to change your career path entirely? Or would you like to, but afraid of change? Then you need to listen to Coach Andrew’s story! After spending a few years as an officer in Hong Kong’s Correctional Services, he came to the decision that this was not the path for him. The idea of sacrificing the financial security and career stability of a government job would be a huge deal for many. But Andrew, as a naturally gentle and calm person, gladly chose a career in fitness, and never looked back. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS KEEP UP WITH ANDREW’S MANY INTERESTS Training and Coaching: instagram.com/fatwest Indoor Horticulture: instagram.com/westforest.hk Coffee Making: instagram.com/westcoffeehkTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN FREE PROCESS GEAR! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 Today, we sit down with Matt Patterson, founder of Minisport HK, an early childhood sports education program. Like all businesses, the 2020 Covid pandemic forced an abrupt stopping of the day-to-day work schedule. For Ed and Matt, both the head of their businesses in Hong Kong, this finally gave them the time to take stop of their organization and the people in them. They both realized that giving themselves and their team regular time to rest, recharge, and connect is an investment worth making. MORE ON MATT PATTERSON Enroll your child to Minisport: minisport.hk Follow Minisport on Instagram: instagram.com/minisporthk THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Process Programming Coaches Meg and Karan join Ed to talk about their early coaching career and how they’ve grown from them. Behind every great coach is a noob, wet behind the ears, full of potential and nerves! Meg, Karan, and Ed all have unique coaching backgrounds and share their rookie mistakes. With the help of good mentors, a passion for their craft, and The Process Individual Coaching Course, they’ve all become leading professionals in the fitness industry. Learn about our coaches and their unique journeys to greatness! TAKE THE INDIVIDUAL COACHING COURSE Our next Cohort begins July 11: learn.theprocessprogramming.com/courses/july-2024-cohort Our Solo Option is available now: learn.theprocessprogramming.com/courses/individual-coaching-course-solo Questions? Reach out! instagram.com/theprocesseducation THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we speak with clinical psychologist Dr. Kaili Chen about how mindset affects our every action, and how we can manage it to achieve. Years of research has shown that there are two main inner critical voices that speak to us: Punitive and Demanding. Where the Punitive Critic will repeat negative judgments about your self worth and value to say things like “You are not good enough, why are you even here?” the Demanding Critic will repeat messages like “You should have prepared better.” By understanding where these voices came from, we can better identify, address, and manage them. But how? Dr. Kaili Chen explains. OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN FREE PROCESS GEAR! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 MORE ON DR. KAILI CHEN Book an appointment with Dr. Chen: drkailichen.com Connect with Dr. Chen on Instagram: instagram.com/drkailichen Watch Dr. Chen’s Athlete Camp Mindset Lecture: https://youtu.be/SovJ1F3jFm0?feature=shared THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Today, we sit down with Tammi, who’s going to catch us up on how her training goals have shifted this year: doing her first Half Ironman! As a longtime elite-level CrossFitter, Tammi has taken the last few years to adjust her daily training, dial in a healthier and happier approach to nutrition, and try new fitness challenges like HYROX. And this year, her training, nutrition, and fitness is coming together for her first attempt at a Half Ironman! Why is Tammi doing this event and what does this look like in her daily life? Let’s find out. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today we welcome Pau and Ange from Our Process Programming Affiliate, All Out Fitness in Manila, Philippines! As the owner of All Out Fitness, Pau shares his story of opening his first gym, closing it, realizing the community it made, and opening All Out Fitness. As a coach, Ange shares her journey from member to coach within that community, and how coaching has transformed her career path, personal pursuits, and values. Let’s get to know All Out Fitness! THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS LEARN MORE ABOUT ALL OUT FITNESS Follow All Out Fitness: instagram.com/alloutgymph Follow the All Out Games: instagram.com/alloutgamesphTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we introduce our newest Process Programming coach, Mark McDermott, who among other things, is strong as F*CK. If you can find the video of your very first barbell snatch, chances are you are watching it in complete embarrassment. The lack of coordination. The struggle to squat low. The bar swinging above your head. Well, for Mark, his first snatch session ended with 90kg! He owes this natural talent to years of competitive gymnastics and the mobility and positional strength he benefitted from it. Also, Ed relates this to his childhood of playing clarinet. How does it relate to strength sport? We’re really not sure. But find out now! OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN A FREE PROCESS TEE! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 FOLLOW MARK Mark's Personal account: instagram.com/markjmcdermot Mark's fitness photography: instagram.com/fitness.shots THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Please meet Megan McDermott, one of our newest coaches at Process HQ Affiliate Coastal Fitness. Meg just wrapped up her 2023 CrossFit season in a way that she didn’t expect: competing at the Asia Semifinal on a team. As an individual athlete who competed in the Africa Semifinal in the past, Meg is continuously evolving through her athletic journey. Let’s meet Meg, the swimmer – turned yogi, – turned calisthenist – turned CrossFitter, as well as excellent coach and mother. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS FOLLOW MEG AND HER JOURNEY Follow and be coached by Meg: instagram.com/meganjoy.mTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
The Open workouts are the standard at which the global CrossFit community compares themselves to their performance from last year, as well as to each other on a worldwide leaderboard. So the question we have to ask is: Was this a good combination of tests to make an accurate assessment on these points? Here are our thoughts; would you agree? THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Camille Cheng is a two-time Olympian for the Hong Kong Swim Team and Co-Founder of Mind The Waves, a charity focused on serving the mental wellbeing of local youth. In less than two months, Camille Cheng will step onto the starting blocks of her third Olympic Games. With the special honor of proudly waving the Hong Kong flag, as well as the chance to compete in her mother’s home country, expectations and pressure can be high. But for Camille, her own journey of mental well-being has reached a place where she can be present and even help young people who might be having the same struggles she had. Today we share her story. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT todaywellspent.com Save 10% on your purchase with offer code THEPROCESS FOLLOW CAMILLE AND HER JOURNEY Follow Camille on Instagram: instagram.com/camillelcheng Learn more about Mind The Waves: instagram.com/mind.thewavesTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Welcome to the 2024 CrossFit Games Semifinals! This year, The Process Programming represented 19 athletes that competed at the Far East Throwdown to earn a spot to the CrossFit Games. With this big a stage and this much on the line, what was it like to share the floor with your competitors? Ant the Individual athlete, Karan and Chris the Team athletes, and Ed the coach share this experience for you today. THIS PODCAST IS SPONSORED BY TODAY WELL SPENT Visit now at todaywellspent.com Save 10% on your purchase with offer code THEPROCESS LEARN MORE ABOUT THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
We Bring in The Process Head Programmer for HYROX, Tamarind Robinson, to help explain how to make your next HYROX race your best. Tammi is leading our Asia-based athletes to have fun and perform well at the upcoming HYROX race in Taiwan. How does she know? Because long before the June race, she and The Process team mapped out the ideal training plan for athletes to come to this race in peak physical condition. How did she do this? She and Ed break down training phases for HYROX so you can plan your next race with your best result possible. On your mark. Get set. Listen! LEARN MORE ABOUT THE PROCESS HYROX PROGRAMME Take Our Running-Biased Programme: theprocessprogramming.com/programmes/12-week-3-day-hyrox-running-bias-programme Take Our Strength-Biased Programme: theprocessprogramming.com/programmes/12-week-3-day-hyrox-strength-bias-programme Take Our Balanced Programme: theprocessprogramming.com/programmes/5-day-per-week-hyrox-training-programme Not Sure? Ask Tammi: instagram.com/tamarind111THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Meet Schalk Viljoen, in-house coach at Coastal Fitness and writer of The Process Programmig’s Train For Life programme! Long before he became a great coach, Schalk wasn’t really sure what he was going to do in his life. Between a brief modeling stint, gap year, and attempt at computer programming, he couldn’t find a career that spoke to him. But through a natural curiosity for training, he found himself on a path to personal a group class training, which led him eventually to Coastal Fitness. Ed helps Schalk map this journey from beginning to end in this deep dive on turning uncertainty into confidence. LEARN MORE ABOUT SCHALK Follow him on Instagram: instagram.com/schalk.vTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education
Today, we revisit Ed’s stem cell treatments for a 9-month progress check! In May of 2023, Ed had finally decided to give stem cells a chance. After years of research and consultations, Ed flew to Medellín, Colombia to meet the team at BioXcellerator, a leading stem cell treatment facility to treat his ailing right knee. After multiple surgeries and rehab exercises to treat a history of ligament and muscle injuries, these stem cell injections were the next step. After 9 months, has Ed noticed any improvement? Let’s find out! LEARN MORE ABOUT BIOXCELLERATOR Follow them on Instagram: instagram.com/bioxcellerator Connect with their team: bioxcellerator.comTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN FREE PROCESS GEAR! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 The 2024 CrossFit Quarterfinals have just wrapped up, and we have THOUGHTS. Today, we sit with Process Programming Director of Programming Ed Haynes, CrossFit Games athlete Ant Haynes, CrossFit Semifinals hopeful Adele Quinton-Page, and Process Programming Community Manager Chris Tuazon to talk about their Quarterfinals performance. With this being the first year of a 25% Quarterfinalists roster, were these tests reflective of a new direction in CrossFit? THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN FREE PROCESS GEAR! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 Matt Patterson is the founder of Minisport, an introductory sports program for children in Hong Kong to be physically and mentally well-rounded. Before he was a business owner, Matt was Ed’s primary school classmate. Like old mates trading pints at the pub, Matt and Ed reminisce about their youth, the dreams they had, the risks they took, and what they think about where they are today. For Matt, his whole journey was fueled by a mission to create his own legacy beyond his father’s achievements, all to leave something in the world that his son could enjoy. MORE ON MATT PATTERSON Enroll your child to Minisport: minisport.hk Follow Minisport on Instagram: instagram.com/minisporthkTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Dr. Kaili Chen is a clinical psychologist who specializes in helping adolescents and adults process issues such as trauma, anxiety, and post-traumatic stress disorder. Kaili is a longterm member of The Process Programming’s original Affiliate, Coastal Fitness, and we asked her to bring her expertise into the world of competitive CrossFit. We believe that one of the biggest, but often overlooked separators of sport is mental health and fortitude, so we invited Kaili to our January Athlete Training Camp to discuss “the inner critic” – the voice in our head that tells us we’re not good enough, we’re not worthy, and we should’ve done things differently. Dr. Chen walks us through why our minds are wired to have these thoughts and how we can turn that inner critic into our biggest cheerleader. OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN FREE PROCESS GEAR! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 MORE ON DR. KAILI CHEN Book an appointment with Dr. Chen: drkailichen.com Connect with Dr. Chen on Instagram: instagram.com/drkailichen Watch Dr. Chen’s Athlete Camp Mindset Lecture: https://youtu.be/SovJ1F3jFm0?feature=shared THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Isabell Wolfe, General Manager for The Process Programming and Lead Affiliate Coastal Fitness, outlines the mistakes that prevent gyms from being a successful business. Every gym needs coaches, but that’s not all they need. Who maintains member payments? Who makes sure the equipment works? Who shoots and edits content for the gym’s social media? If you work at a gym and the answer to these questions are “One of the coaches,” then you’re doing a huge disservice to the coach, the members, and your bottom line. Here’s how we manage these responsibilities and why we think its worth investing in OPERATIONS STAFF. OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN A FREE PROCESS TEE! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 WANT TO BECOME A PROCESS AFFILIATE? Apply now: theprocessprogramming.com/affiliates THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Meet Mark McDermott, who, along with his wife Meg, are our two newest coaches at The Process Programming HQ Affiliate, Coastal Fitness! Mark is a veteran coach of 14 years, taking him from his home in the UK to Kuwait, Dubai, and ultimately to our Hong Kong doorstep. Today, we want you to get to know about our newest coach and his journey. We’ll learn about his gymnastics childhood, lifting 85kg on his first-ever snatch session, his career as a high-profile fitness photographer, and a near-death experience that changed his perspective on life. Let’s meet Mark. OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN A FREE PROCESS TEE! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 FOLLOW MARK Mark's Personal account: instagram.com/markjmcdermot Mark's fitness photography: instagram.com/fitness.shots THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
That’s it for the 2024 CrossFit Open. What does this mean for the rest of the Games season, and about the sport of CrossFit? Today, we bring in a roundtable of different CrossFit athletes to reflect on their Open experience. Karan, the up-and-coming competitor. Ed, the Masters Athlete. Ant, the Games Athlete. We talk about our opinions of these three Open workouts, assess our strategy and execution of them, and look ahead to the next stage: The Quarterfinals. Whether your CrossFit Games season ended with the Open or you made the cut to Quarterfinals, we give you tips on how to get the most out of your Open performance to improve and crush your next competition! OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN A FREE PROCESS TEE! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Meet Jason Dembski, architect and co-founder of local art collective HKWALLS, an annual gathering and public exhibition of street art taking place in Hong Kong this March 23-31. In the world of street art, the canvas is the city. If this is the case, there is perhaps no better canvas than Hong Kong. HKWALLS is an organization that has worked tirelessly to elevate the local street art scene with its annual festival, which brings renowned street artists and up-an-coming local talents together for a celebration of color in its most public form. This annual weeklong event breathes new life into the facade of old buildings with shapes, characters, and boldness that Hong Kong’s denizens can enjoy year-round. Jason and Chris discuss the beginning of the organization, what to expect in this year’s iteration, and how you can get involved.= GET INVOLVED WITH HKWALLS Follow HKWALLS: instagram.com/hkwalls What to expect : https://www.youtube.com/watch?v=Wt_JJGPuveA Come to the March 22 fundraiser: bit.ly/HKWALLSFundraiserParty THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Today, Ed helps Tammi reflect on the last few months of her life, where he battled injury, illness, and the lows of bipolar disorder. Tammi is our in-house Nutrition Specialist, HYROX Director of Programming, and BUILD member of The Process Programming. This is all to say that she is a busy, busy person with a lot to take care of in a single day. She and Tammi talk about her struggles this last few months, which started with changes in her life and routine, an injury, multiple illnesses, and encountering her first depressive episode in a long time as a result of her bipolar disorder. She talks through how she rides the lows, reflects, and learns more about herself and journey during this challenging time in her life. Connect with Tammi Follow and contact Tammi: instagram.com/tamarind111 Tammi’s Healthy Eating Habits Programme starts April 15! Sign up TODAY: learn.theprocessprogramming.com/courses/healthy-eating-habits-programme This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Today, Ed breaks down the different training phases an athlete undergoes when preparing for, approaching, and participating in a competition. Are competitive athletes elite because they’re at their best performance all the time? Quite the opposite! In order for an athlete to be capable of their best, they need to prioritise when to peak. As for how, follow Ed and Karan as they discuss the different phases of training, what they consist of, and how they help an athlete to make their entire season one of growth, improvement, and sustainable progress. This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Today, we slow things down for a moment of reflection between Ed and our in-house Content Creator, Alex. If you don’t know it yet, “We’re Not Really Strangers” is a card game you HAVE to know. We are in no way sponsored by them, but we just love it that much. The is game is simple: randomly pick a card, read the question out loud, and answer with an honest, open mind. The questions for Ed dive into where his head and heart are at the moment and we hope it inspires you to take a minute from your day to answer these questions for yourself. Are you ready to play? This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Alison Scudds is a professional CrossFit athlete with multiple Semifinals appearances. Today we talk about her goal to qualify for the 2024 CrossFit Games. If you’re a fan of CrossFit, the CrossFit Open, and of course, Crossfit memes, you definitely know Alison Scudds. As the 2024 CrossFit Open kicks off this weekend, Chris talks to Alison about how she went from competitive cheerleading and Biomedical Engineering to CrossFit, her ultimate goal of reaching the Games this season, what it’s going to take to give her a chance to make the cut, and where her clear-eyed determination comes from. FOLLOW ALISON’S JOURNEY TO MAKE IT TO THE 2024 CROSSFIT GAMES Follow Alison’s Season: instagram.com/ascudds This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Today, we sit down with Process Programming Coach Karan Sanjeev on what it took for him to build his growth mindset and how that’s transformed him today. Regardless of how you see yourself as an athlete, champion or spectator, serious athlete or weekend warrior, one thing is true for all: you’re a person first. This means that you have a past that shaped who you are, a future that you have the ability to affect, and a present that you can pour yourself into. But being a person means that all of these are a choice. Today, Ed speaks with Karan on how he chose to create a growth mindset, how this is shaping his athletic, personal, and relationship goals, and how we can process our thoughts in our own ways to grow into the person we want to become. FOLLOW THE PROCESS PROGRAMMING DURING THE 2024 CROSSFIT SEASON Women’s Leaderboard: bit.ly/TheProcessOpenLeaderboardWomen Mens Leaderboard: bit.ly/TheProcessOpenLeaderboardMen Follow Karan’s Season: instagram.com/karansanjeev95 This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Josh Smith is a nutrition and lifestyle professional who also mentors other coaches, using the unique lens of Cognitive Behavioural Therapy to create long-term habits. If you’ve ever failed to meet or maintain your lifestyle or nutrition goals, you’re not alone. But instead of repeating the same mistakes and getting the same results, Josh is using the research of CBT to identify problems and re-frame ways of thinking to create lasting success. Josh and Ed break down the different CBT models he uses on a regular basis to impact lives. TRANSFORM YOUR HABITS WITH JOSH Form healthy habits for the long-term: instagram.com/fortitudenutritioncoaching Let Josh help you be a more effective coach: instagram.com/hero.nutrition.mentorin This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
The biggest time of the year for CrossFit is coming: The 2024 CrossFit Open. Are you ready? Is 2024 going to be your first CrossFit Open? Or is this the year you make it to The CrossFit Games? Whatever your goal is, we have tips for you! Chris and Ed share 17 years of CrossFit Open experience to share what their goals are, how to best prepare for the workouts, and why, after all this time, they still love to participate in The Open. Anyone have a guess about what these workouts will be? FOLLOW THE PROCESS PROGRAMMING DURING THE 2024 CROSSFIT SEASON Women’s Leaderboard: bit.ly/TheProcessOpenLeaderboardWomen Mens Leaderboard: bit.ly/TheProcessOpenLeaderboardMen This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
The Process Programming heads to Cebu to answer the question: What does it take to create the right workouts for a CrossFit competition? Our Affiliate gym CrossFit Subtero in Cebu, Philippines, recently hosted an in-person CrossFit competition and asked The Process Programming to write all the workouts for the single-day event. With nearly 100 participants across different ability levels, strength numbers, and age groups, the main question was how to write events that were appropriate for athletes and entertaining for spectators. Ed and Ant reflect on The Cebu Throwdown and offer tips on how to write a successful competition. Check Out The 2024 Cebu Throwdown Cebu Throwdown Highlights: instagram.com/cebuthrowdown Ant’s Community Workout: https://bit.ly/ProcessCebuThrowdown This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
If you haven’t heard of HYROX by now, you definitely will in 2024, because this sport is only getting bigger! Run one thousand meters. Then, do a physical challenge. Repeat eight times. You think you can do it? A lot of competitions say anyone can join, and HYROX will say the same. Today, APAC Event Director for HYROX, Richard Cowley, makes the case for why “ The Fitness Competition for Every Body” is true to its word. Ed and Coach Tammi also share their experiences on the race floor and what they think can make the race better. Ready to start? Lace up and listen in before you start your next run! Stay Up to Date on the 2024 HYROX Season! Follow the official HYROX Instagram: instagram.com/hyroxworld Find a HYROX Near You: hyrox.com Take our HYROX Training Programme! theprocessprogramming.com/programmes-categories/hyrox This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Leigh Coates is a two-time CrossFit Games Masters athlete in the Women’s 55-59 Division. Today we talk about her preparation for the upcoming 2024 CrossFit Games season. You would think that a two-time Games competitor would consider themselves an athlete. But for Leigh Coates, she’s just barely coming to grips with the idea of calling herself one. Today, she and Chris, a two-time CrossFit Masters participant, recap her 2023 season, what she looks forward to in the 2024 season, and how she is able to maintain high levels of performance beyond the conventional expectations of a person her age. Are you too old to start CrossFit or any sport? Perhaps Leigh has an answer for you. Keep Up With Leigh on Her 2024 CrossFit Games Season Follow Leigh on Instagram: instagram.com/physicaleigh This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Have you set a big goal for New Year’s Resolutions? That might be a problem. Why, and what can we do about it? Welcome to 2024! It’s natural for us to look at the big year ahead with ambitious goals, but are our goals realistic? Even more, do our goals actually resonate with who we are? Today, we take the question to a roundtable with Process Coaches and Athletes Storm, Tammi, Andrew, and Chris, who look at their past goals and look forward to 2024 with maybe a new mindset that you can take on as well. Looking for the perfect 2024 New Year’s Resolution? Start with this episode of The Process Podcast today! How Are We Doing With Our Goals and Intentions? Follow Tammi: instagram.com/tamarind111 Follow Andrew: instagram.com/fatwest Follow Storm: instagram.com/stormable Follow Chris: instagram.com/christopher.tuazon Special Thanks to Omar Itani: Goals vs One-Word Intentions: omaritani.com/blog/goals-vs-one-word-intentions Follow Omar: instagram.com/omar_itani This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
As the Founder and Managing Director of The Process Programming, just what kind of leader is Ed Haynes? This is an episode about how one person learned – the hard way – on what it takes to be a good leader, and what kind of leader you’re meant to be. For Ed, this meant figuring himself out as a human being first. This meant unlearning the aggressive, brash approach as the captain of his rugby team, allowing himself to be vulnerable, and forming a team where leadership is a collaborative effort. Are you a managing a team? Or are you on a team that needs leadership help? Then this episode is a must. Check Out Ed’s Favorite Leadership Books: The Advantage by Patrick Lencioni amazon.com/Advantage-Organizational-Everything-Business-Lencioni-ebook/dp/B006ORWT3Y Extreme Ownership by Jocko Willing amazon.com/Extreme-Ownership-U-S-Navy-SEALs/dp/1250067057 The One Minute Manager by Kenneth Blanchard amazon.com/Minute-Manager-Kenneth-Blanchard-Ph-D/dp/074350917X This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
We are coming to you from the 2023 Dubai Fitness Championship where CrossFit Games Competitor and The Process Coach Ant Haynes takes on the elite field! It takes a lot to step onto the highest levels of CrossFit competition, and The Dubai Fitness Championship is no different. We want to dive into how the body and mind holds up after three intense days of high-octane events, so Ed and Ant sit down at the end of each competitive day to debrief Ant’s physical and mental state. What do these elite events feel like for the athletes involved? Find out now! For more on Ed and Ant: Follow Ed: instagram.com/ed_haynes_coach Follow Ant: instagram.com/anthayneshk This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Today, we say farewell to Coach Liam Carmichael as he leaves Hong Kong and The Process team to return to his family in the UK. We had ChatGPT write the final questions to ask before he leaves. It is never an easy day to say goodbye to a colleague and friend, and today is no different. Liam has been an integral piece of The Process Programming, professional development in HQ, skyrocketing BUILD to where it is today, and working with Ed to create The Individual Coaching Course. But he’s also been an incredibly kind soul, reflective person, and damn good friend. As we say so long (for now), to Liam, he and Ed sit down for an exit interview that shares the kind of impact a person can have on a place, and a place can have on a person. For more on Ed, Liam, and The Course: Ask Ed questions yourself! instagram.com/ed_haynes_coach Keep up with Liam’s journey: instagram.com/liamcarmichael90 The Individual Coaching Course is live! instagram.com/theprocesseducation This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com
Is CrossFit for everyone? Do we really need to learn how to walk on our hands and snatch a barbell? Is CrossFit a cult? Today, we talk about common myths and misunderstandings about the sport of CrossFit. The Process Programming Head Coach Ed Haynes sits down with our in-house Content Creator, Alex Matthews to answer the most asked questions about CrossFit. Alex has decided he will sign up for his first CrossFit Open in 2024 and wants Ed’s hot takes on everything he can throw at him. Listen up and find your favorite CrossFit myths busted! For more on Ed and Alex: Ask Ed questions yourself! instagram.com/ed_haynes_coach Follow Alex’s 2024 CrossFit Open journey: instagram.com/alex747380 This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming
André Houdet is a three-time CrossFit Games athlete, 2023 Fittest Man in Denmark, and founder of NoShortcuts Training Actually, scratch that. André is first and foremost a dad, fiancé, brother, and son. And earlier this year, he proved this point by retiring from the sport of CrossFit, just months after his NoShortcuts team finished fifth in the 2023 CrossFit Games. And André will be the first to tell you that this was an easy decision to make. We welcome André back to the podcast for a third time (our Process Podcast first!) to learn about his recent decision and where his passions now lie. Follow André and NoShortcuts André Houdet: instagram.com/andrehoudet NoShortcuts: instagram.com/noshortcuts_training NoShortcuts Plans: https://app.fitr.training/b/NoShortcutsTraining Our previous episodes with André Houdet: Ep 83: Programming, The CrossFit Games, Sacrifice, and Priorities https://bit.ly/TheProcessPodcast83 Ep 16: Living with a Mission and Purpose https://bit.ly/TheProcessPodcast16 Sponsors: The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming
Sofie is a professional rugby player with roots in China, Germany, and the US, finding ways to support other young women caught in the middle of cultures, expectations, and definitions of beauty and strength. Sophie has been proud to call Hong Kong’s Coastal Fitness – the headquarters of The Process – for the last three years. She is relocating to join a professional rugby team in Dubai, but we could not let her leave without being a guest on our show. Sofie and Ed share about the constant pressures that women face in athletics, the triggers that formed from established norms about femininity, and how she is now taking charge of the narrative to be no only comfortable in her own skin, but to inspire girls to do the same. Have you ever changed your clothing or workouts to fit expectations or run away from insecurities? Then this episode was made for you. Follow Sofie’s Journey Sofie’s Instagram: instagram.com/brandon_wakeling Sofie Currently Plays for The Dubai Hurricanes: instagram.com/hurricanesladiesrugby Sponsors: The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming
Brandon Wakeling is an in-person and online weightlifting coach, representing Australia in the 73kg mens category at the 2020 Tokyo Olympics. Most people would happily assume that reaching the Olympics is the pinnacle of sport. Brandon, however, can hardly remember it. For him, the most important part was the process that led him to that exclusive stage. This is the mindset and habit that he is instilling to all of his clients in his growing athlete community. Ed sits down with Brandon to talk his approach to coaching, how he identifies potential, and how he introduces himself to others. Coach? Olympian? Dad? Reach Brandon His Online Coaching Services Brandon’s Instagram: instagram.com/brandon_wakeling Brandon’s TikTok: tiktok.com/@brandonwakelingoly Train with Brandon: brandonwakelingweightlifting.lpages.co/gym-programs Listen to Brandon’s podcast! https://podcasts.apple.com/us/podcast/the-weighting-game/id1646913657 Sponsors: The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming
At long last, welcome the The Process Programming Individual Coaching Course. After more than two years of filming, writing, reshoots, and additions to the team, we are now ready to release our professional coaching course to the world!
Between the two of them, Ed and Liam have been professional individual coaches, coaching mentors, and leaders for over 20 years. One day, it finally hit them: why not create our own coaching course? What they thought would be a quick few months of filming required over two years of filming and reshoots, writing and editing over 100 pages of PDFs, and two additions the The Process HQ team to pull the course over the finish line, all to bring us to this day. Ed and Liam introduce a coaching course that they know will impact the world of professional coaching.
Follow The Process Programming Individual Coaching Course Follow Our Education Page: instagram.com/theprocesseducation Have Questions About the Course? Ask Ed: instagram.com/ed_haynes_coach Sponsors: The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming
Mike Lee is a personal trainer based in England and founder of Fire & Ice, a company that makes custom luxury ice baths and saunas. For today’s conversation, we talk to him about his work as a gym designer, notably for Cheslea and Al Nassr Football Clubs.
When Mike and his LIFTD Design earned the contract to put together the training facilities for Saudi Arabia’s Al Nassr Football Club, they had just six weeks to design the space. With an infinite budget and fraction of the time, Mike and his team tackled the task of winning over the champion club. Mike and Ed talk about designing a space not only for the likes of Cristiano Ronaldo, but a space that captures the identity of the club. Find out how this simple rule applies to any gym run the world; does it apply to yours?
Follow Mike and His Latest Design Projects Mike’s Instagram: instagram.com/mikeleept LIFTD Design: instagram.com/liftd_design FIRE & ICE Custom Saunas and Ice Baths: instagram.com/fireandicewellbeing
Sponsors: The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming
Harry Loasby is a professional runner and coach who holds the Hong Kong record for the 3000m event. He is also the founder of Buffalo Running Company, a local running club for enthusiasts of all ages and levels. Hideo Harry Loasby sits down with us about how a simple passion for running can grow into a mission, a community, and even a culture. After setting junior national records in Hong Kong in the 1500 and 3000m and joining a NCAA Division 1 university to pursue the sport even further, Harry ultimately decided to use his love of running to create lasting impact in communities. As the Founder and Head Coach of BuffCo, Harry keeps a watchful eye on all his club members to improve and grow their appreciation for running with a mentality he calls ‘Let’s Harvest This Rice’. As a coach of the Harbour Sports Club, he is using the joy of running to help recent UK immigrants to connect and feel a sense of belonging in a new country they can call home. We are honored to let Harry tell his story today, and we hope it inspires you to go for a little jog yourself. Learn More About Harry and His Organisations Follow Harry: instagram.com/harryloasby The annual BuffCo Time Trials are happening right now! Follow and join: instagram.com/buffco.hk Harbour Sports Club: instagram.com/harboursc Sponsors: The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming
Today we talk to Karan Sanjeev, one of our Coaches on The Process Programming and on the class floor here at HQ. We revisit his performance at the Asia Fitness Championship, a competition that put his mindset to the test. Last week, we introduced the Asia Fitness Championship (link below in case you missed it!), a three-day, high-level CrossFit competition. This was also Karan’s first individual event, and one that was filled with ups, downs, and plenty to reflect on. From ambitious goals like becoming the fittest person in India, to overcoming fear and anxiety during a competition, he and Ed discuss the huge role that mindset has on performance and well-being. If you’re a competitor or thinking of becoming one, this discussion is must-listen! Follow Coach Karan: www.instagram.com/karansanjeev95 More about the Asia Fitness Championship: bit.ly/TheProcessPodcast191 This podcast is brought to you by The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming
Hello from beautiful Shanghai, China! We take The Process Podcast to the Asia Fitness Championship to speak with founder Max Ma, who is leading one of the fastest-growing CrossFit communities in the world. Max is a young entrepreneur and former competitive swimmer who understands the value of competition to inspire a wide audience to do great things. After finding a passion in CrossFit, he created The Asia Fitness Championship, which was an official CrossFit Sanctional of the 2019 season. Today, the AFC aims to be more inclusive by celebrating fitness enthusiasts of all abilities by supporting local grassroots competitions that all culminate to this three-day event in Shanghai. With the competition in full swing in the background, Ed and Max talk about the evolution of this competition and the greater goals Max has in mind for his home country. Connect with Max and stay up-to-date on the AFC so you can compete next year! Max Ma: www.instagram.com/maxma4real Asia Fitness Championship: www.instagram.com/asiafitnesschampionship Project ONE: www.instagram.com/projectonechina This podcast is brought to you by The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming
We’re excited to hear from Jamie, a licensed dietician nutritionist based in San Francisco. She tells us what leaky gut is, why we all probably have this condition, and how to fix it with a step-by-step process. Did you know that 70% of your immune cells reside in your gut? But it should be no surprise: it’s the one place in your body with constant interaction between the external world (what you eat and drink) and the internal world (your organs and cells). Jamie explains that when gut health suffers, so does our general health. And when we talk about gut health, it’s not just the quality of food that matters, but our daily stressors, exercise, sleep, and lifestyle that all play a role on our internal plumbing. So if you want to learn more about the source of leaky gut and how to fix it, Jamie and Ed will give you plenty to chew on. Connect with Jamie and learn more about your gut health Website: jamiecampbellnutrition.com Instagram: www.instagram.com/itsjamiecampbell Previous Episodes About Nutrition: Mike Malloy: Overcoming Stress Eating bit.ly/TheProcessPodcast6 Simone Arthur: Holiday Season Nutiriton Tips bit.ly/TheProcessPodcast34 The Basics of Nutrition with Coach Tammi (part 1 of 5) bit.ly/TheProcessPodcast76 This podcast is brought to you by The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming
Meet Jack Lian, a kettlebell specialist and Head Coach of Metamorfitus in Singapore. Jack will teach you a few simple adjustments to improve your KB skills in ways you probably have never known you could.
No matter where your gym is located or what kind of facility it is, chances are there are kettlebells. And for being such common everyday piece of fitness equipment, it is perhaps just as equally misunderstood. Today, Ed picks Jack’s brain on the most common mistakes we make with the kettlebell, how to fix them, and what makes it so worthwhile to learn. We also dive into Jacks ultimate goal of sharing his passion to others so that they will surpass his own kettlebell movement mastery.
Learn More About Jack Lian and Metamorfitus
Jack: www.instagram.com/thefitnessextremist
Sauce: www.instagram.com/metamorfitus
Sponsors:
The Process Programming
Website: www.theprocessprogramming.com
Instagram: https://www.instagram.com/theprocessprogramming
Today, Ed talks to his childhood friend Jack Sealy, a veteran member for the Hong Kong Football Club. When he’s not #18 on the pitch, Jack manages his local business, Sauce Barbershop: a creative space for fresh haircuts, cool drinks, and open ears. It’s common for professional athletes always launch brands, but a barbershop? For Jack, it was a natural, worthwhile challenge. He shares where the Sauce concept was born, how his new business survived the challenges of a global pandemic, and what it takes for an entrepreneur to succeed: a high standard of service, a unique business identity, and a true sense of community between those sitting in the barber chair and those standing behind it.
Learn More About Jack Sealy and Sauce Jack: https://www.instagram.com/jjsealy Sauce: https://www.instagram.com/sauce.hkg Sponsors: The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming
Zack Kramer is a sports professional who teaches athletes how to breathe properly to increase their endurance, strength, recovery, and mindset.
Ed has been on a long journey with his own breathing practices, from taking Wim Hops breathing programs to taping his mouth shut before bedtime. In his latest dive into the subject, he picks the mind of Zack Kramer, a coach who applies different breathing strategies to boost his athletes’ performance on and off the field. Ed and Zack chat about how CrossFit is behind other sports when it comes to breath work, how the diaphragm is a powerful muscle we can train to breathe better, and how you can test your breathing tolerance right now. Ready? Take a deep breath!
Learn More About Zack Kramer:
Instagram https://www.instagram.com/athletebreathcoach
Website: https://trinitystrength.org
6-Week Breathing Program https://trinitystrength.gymleadmachine.co/6weekperformancebreathing
Previous Episodes on Breath Work:
Kyle Ruth: The Application of Nasal Breathing to Training https://bit.ly/TheProcessPodcast49
Brian Lai: The Power of Breath Work for Performance and Longevity https://bit.ly/TheProcessPodcast42
Sponsors:
The Process Programming
Website: www.theprocessprogramming.com
Instagram: https://www.instagram.com/theprocessprogramming
The Process Programming’s captain of The BUILD Program, Liam Carmichael, breaks down WHAT it means to be tough, WHY it’s important, and HOW we can overcome physical, mental, and even emotional challenges.
What’s toughness to you? For many, it means doing hard things like lift heavy, run hard, and push through physical challenges. But how about being tough to start a hard conversation with your partner? To confront the doubts that you’re trying to train away from? Liam and Ed talk about the different ways we can be tough in and out of the gym to carry a life of growth.
Liam’s Reading List:
Do Hard Things by Steve Magness https://thegrowtheq.com/do-hard-things
The Practice of Groundedness by Brad Stulberg https://thegrowtheq.com/books/groundedness
Peak Performance by Brad Stulberg and Steve Magness https://thegrowtheq.com/books/peak-performance
Follow The Build Program today instagram.com/built_tobuild
Follow Liam’s journey https://www.instagram.com/liamcarmichael90
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: https://www.instagram.com/theprocessprogramming
We're excited to officially introduce Alex, our in-house content creator for The Process. He's the creative mind behind all the videos on our Instagram and YouTube accounts; the reason you like and subscribe! Alex joined the team in January 2023, fresh off his adventures as a professional filmmaker in China. Ed chats with Alex about what it's like capturing a sport he had no previous experience in, starting his own fitness journey with The Process, and his recent journey of growth in these last eight months.
Instagram: www.instagram.com/alex747380
Sponsored by The Process Programming: Website: www.theprocessprogramming.com Instagram: www.instagram.com/theprocessprogramming
Stephanie Ng: Why Mental Health is so Difficult to Explain
Steph is a mental health advocate, entrepreneur, researcher, and founder of Body Banter, a Hong Kong-based charity that empowers young people to spark conversations about body image with curiosity and courage.
Her influential voice in the field of mental health and body image advocacy has gained international recognition, and has been featured on prominent platforms such as BBC, TED, Channel NewsAsia, Tatler Asia, NowTV, and Deutsche-Welle. She is the winner of the Young Changemaker Award at the American Chambers of Commerce Women of Influence Awards 2023, and the recipient of the Youth Award at Jessica Magazine's Most Successful Women Awards 2023.
Join Ed and Steph as they explore why mental health is so difficult to explain, Steph’s own recovery journey from an eating disorder, and why she describes her mental health story like a disco ball.
Instagram: www.instagram.com/_themightymunchkin
Body Banter: www.instagram.com/bodybanter
Ted Talk: youtu.be/_j2lNEgqTEA?si=_b0Y0njtX3gHCJ6n
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed catches up with Ant after competing in the 2023 CrossFit Games, where he placed 30th. Ant retells the story of when he received his invitation, and what his 2 weeks of preparation looked like. He also shares how he was able to coach Leigh Coates whilst competing. We finish by taking on some listener questions!
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Tammi shares some of the recent changes to her life, and how she has been navigating them. Through a lot of deep reflection and connecting with the people closest to her, she has emerged with some new perspectives on life. A part of her process included analysing her day, and taking note as to whether her tasks energised or drained her, and what her level of engagement was. This is a powerful tool that we can all apply in our own lives, and ultimately achieve the ability to achieve better balance!
The book that she references is “The Practice of Groundedness” by Brad Stulberg
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Liam recently posted on his Instagram that at the age of 32, he is in the best shape of his life. He described why he decided to take action, and what he changed, which led to him being the lightest, leanest and having the most muscle mass than he’s ever had.
In this conversation, Ed asks Liam to detail every step of the 6-week journey, including ‘why’ he decided to make a change, how he decided where to start, and what he experienced along the way.
To read his IG post, click here: https://www.instagram.com/p/Cul_NY-JGOc/?igshid=NTc4MTIwNjQ2YQ==
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Steph Cuvelier is a qualified Exercise Physiologist, a mother, and an ex-national team athlete in 2 sports. Through her studies, as well as her injuries, she has developed a deep interest and understanding of mobility. She has built a successful business, "Calibrate Studios" and her and the team have been serving the people of Hong Kong.
In this episode, Steph shares her story of self-growth, injury, education and coaching. Ed and Steph share their experience taking the Functional Range Conditioning Course in 2018, and how it has impacted both their lives and their coaches' practices.
Instagram: https://instagram.com/stephcuvelier?igshid=NTc4MTIwNjQ2YQ==
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed talks about his recent trip to BioXcellerator in Medellin, Colombia, to receive Stem cells in his knee. He shares with us the injury history of his knee, the protocols that he has followed over the last 10 years, and why he decided to fly to the otherwise of the world for this cutting-edge treatment. He also shares some entertaining stories from the trip!
If you’re interested in booking a consultation with the BioXcellerator team, please email ed@coastalfitnesshk.com, and we will help to connect you!
Useful links:
Bioxcellerator Instagram: https://www.instagram.com/bioxcellerator/
Bioxcellerator website: https://www.bioxcellerator.com/
About Mesenchymal Stem Cells: https://www.bioxcellerator.com/science
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed and Isabell sit down for a long overdue catchup on the podcast. They talk about how they have navigated some of the recent challenges with running Coastal and The Process, including a recent membership price increase, travelling, running athlete camps, the semi-finals and how they are constantly trying to provide more value to their people. To finish, they share some of the challenges and wins that they have been facing in their personal lives.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Useful links:
Bioxcellerator Instagram: https://www.instagram.com/bioxcellerator/
Bioxcellerator website: https://www.bioxcellerator.com/
About Mesenchymal Stem Cells: https://www.bioxcellerator.com/science
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Ed catches up with Process Athlete Megan McDermott after competing in the Africa Semi-finals, where she took 8th place. What many people don’t know about Meg, is that just 1 year before stepping onto the Semi-finals competition floor, she was giving birth to her first child. In this conversation, we talk about her experiences through pregnancy and the impact that it had on her mindset and mental health: surrendering the outcome, the power of gratitude, and finding love in the process.
IG: https://instagram.com/meganjoy.m?igshid=MzRlODBiNWFlZA==
Sponsors:The Process Programming:Website: www.theprocessprogramming.comInstagram: @theprocessprogramming
Ed sits down with Conscious Leadership Coach, Elisa Haggarty. Elisa works with professional athletes, business executives and leaders, and those who are on their healing journey. In this conversation we talk about the concept of 'unlearning', and both Ed and Elisa share what they have unlearned in their adult lives, as well as what they are currently trying to unlearn. They talk about people pleasing, speaking your truth, trauma and communication. So much gold in this one!
IG: @elisamaryhaggarty and pod page @thesoulpodcast
Conscious Leadership Coaching/Consulting Website: www.Elisamaryhaggarty.com
LinkedIn: https://www.linkedin.com/in/elisa-haggarty-a3819840
'The Soul Podcast' Spotify: https://open.spotify.com/show/4Xu1uIOuw5myojAPlFbySD?si=62De72gUTISfsD-Z0blJBw
'The Soul Podcast' Apple: https://podcasts.apple.com/us/podcast/the-school-of-unlearning-with-elisa-haggarty/id1573282140
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Joel English, a strength and conditioning coach with a particular interest in flexibility and mobility training. After leaving Hong Kong at the age of 16, Joel found himself going down the wrong path, and it wasn’t until he was introduced to Taiji that he began to find his feet again. Joel shares how Taiji, Qigong and Wushu impacted his life, which would eventually result in him both teaching and competing. It’s from these practices that he began exploring flexibility and mobility training, much of which are the foundations of his coaching practice today.
Instagram: @247warriors on Instagram
Website: www.theeverydaywarriors.com
MMA flexibility Instagram: @flexiblity.maestro
MMA flexibility website: www.flexibilitymaestro.com
Ed and Ant sit down to reflect and share their experience from the 2023 CrossFit Games Semi-finals in Busan, Korea. We reached out to our listeners for questions, and below are the ones we selected for the podcast. Thank you to everyone who wrote in!
1) Curious to know if leaderboards impact how you approach an event @reannalnelson
-2) Explain in detail what you will focus on to #workweaknesses @andy.brats
3) How did this year's experience compare to last year? @kazballbaki
4) What was the difference between your prep last year and this year? Mental, physical, routines etc @alexyounger23
5) What keeps the fire burning to compete after all these years? @frog_grips
6) Hardest workout from the weekend? @alexyounger23
7) What would you have done differently @liambrown_dm
8) Did you get good sleep every night? If not, how were you able to turn/tune it all out? @rjohannessen
9) Do you still get nervous before workouts? @mamikes013
10) Favourite and least favourite moment on the competition floor@ @claudiacflower
11) If anything, what would you change about the prep @campbellwakely
12) Do you think more CF competitions in Asia would improve the level of competition - specifically physical and mental readiness? @kimaohanlon
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Hugo Stiles is a professional rugby player, who represents the Hong Kong 7’s rugby team. In this episode, Hugo shares his childhood story and how he always had a dream of playing a professional sport. Having just played in his first Hong Kong 7’s after years of injuries and narrowly missing out on selection, Hugo shares what made this experience like no other. In this conversation, Ed and Hugo talk about what separates professional athletes from the rest; what contributes to a winning team; and the importance of rest vs work.
Hugo Stiles (IG): https://instagram.com/hugostiles?igshid=MzRlODBiNWFlZA==
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Carl Paoli, founder of The Freestyle Connection, Host of the Freestyle Way Podcast, and author of the Freestyle book. Carl was a household name when CrossFit was exploding in popularity. He was the founder of ‘Gymnastics WOD’, and his philosophies and coaching content had a big impact on Ed, both as an athlete and as a coach. In this conversation, we connect the dots which lead to Carl being the person he is today. We explore what ‘freestyle’ means to him, and how the carry that it has into our everyday lives. He talks about the 3 stages of development (child -> teenage -> adult), the 3 types of empathy, assuming positive intent, and his definition of ‘emotional fitness’.
Instagram: https://instagram.com/carlpaoli?igshid=NTc4MTIwNjQ2YQ== The Freestyle Way Podcast (Spotify): https://open.spotify.com/show/5tEbenKDKTbYbKha7BtTrJ?si=47Vi4e_UTqW1UtMnvL8NWw Free+style (book): https://instagram.com/freestylethebook?igshid=NTc4MTIwNjQ2YQ==
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Hugo Stiles (IG): https://instagram.com/hugostiles?igshid=MzRlODBiNWFlZA==
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
At the time of recording, it's 2.5 weeks before the Asia CrossFit Games Semi-finals, where Ant will take to the floor to compete for a spot at the 2023 CrossFit Games. In this episode, Ed and Ant share their thoughts on this year's Semi-final tests and format. Ant gives us an insight into how he's feeling, how his preparation has been, and what he will do between now and game day.
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
In this episode, Ed and Tammi discuss some of their favourite topics: nutrition, habits, mindset and the lifestyle essentials. The main theme of this conversation is the concept of ‘good foods’ vs ‘bad foods’, and why we try to steer our clients away from this way of thinking. We also have Alex Matthews join us in the conversation, who is just starting his health and wellness journey. His questions perfectly represent the way that most of the world views nutrition, which leads to some great back and fourth conversation.
To learn more about nutrition and our challenges: https://instagram.com/tamarind111?igshid=YmMyMTA2M2Y= To view the Process 7 lifestyle Essentials:
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed and Liam are back with their famous Q&A’s! This episode is all about training - 5 questions, giving us the opportunity to dive a little deeper than our usual Q&A’s! 1: Training splits how to structure my week? 2: How often should I change my training programme? 3: Biggest weight loss mistakes? 4: Training with an injury. 5: Why should we film our training
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ciaran is the founder and owner of Float Co, a facility nestled in the heart of Hong Kong, and is home to float tanks, Ice baths and a community of people investing time and energy into their physical and mental health. In this conversation, Ciaran shares his story which saw him move away from the food and beverage industry after 8 years running one of Hong Kong’s most successful nightclubs, and into the world of mindfulness and recovery. We talk about values, parenting, insecurities and vulnerabilities.
Float Co (website): https://floatco.com/ Float C (Instagram): https://instagram.com/floatco.hk?igshid=YjNmNGQ3MDY=
Sponsors: The Process Programming: Website: www.theprocessprogramming.com
Josh Li is the co-founder of One Personal Training and Nutrition Kitchen. One Personal Training has 2 locations in Hong Kong and 1 in Singapore, and Josh has a dream of opening up 10 locations across the globe shortly. Nutrition Kitchen is a food delivery service which has exploded in recent years, expanding from Hong Kong to Singapore.
Josh has expertly found a way to continue to lead his organisations from the front, whilst building intelligent systems to allow his businesses to expand at a rapid rate. His knowledge of how to market a product and service is second to none, and in this episode, he shares some of the tips and strategies that have allowed him to capture his target markets. This episode is packed full of storytelling and valuable business lessons which have applications to folks from all walks of life.
Josh Li (IG): https://www.instagram.com/joshalexanderli/?hl=en One Personal Training HK (Webiste): https://www.onepersonaltraininghk.com/ One Personal Training Singapore (website): https://www.onepersonaltrainingsg.com/ Nutrition Kitchen Hong Kong (Website): https://nutritionkitchenhk.com/ Nutrition Kitchen Singapore (Website): https://nutritionkitchensg.com/
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed sits down with Jeremy Sheppard, who is the director of health and athletic performance with the Canadian Snowboard team. In this conversation, we relive Jeremy’s coaching career and the opportunities that he took which would lead him to work with some of the world's greatest athletes and Olympic teams. We talk about the concept of delayed gratification, focusing on the process and not the outcome, willpower, mental health, strength and conditioning for sport and so much more. This was a belter of a conversation, and we look forward to connecting with Jeremy again in the future!
IG: https://instagram.com/sheppardcoach?igshid=YmMyMTA2M2Y=
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed sits down with Luke Parker, a CrossFit Athlete who finished 5th in the 2022 Crossfit Games with team Mayhem Independence. In this conversation, we uncover Luke’s origin story, and the events that lead him to be the person that he is today, including his time as a reality TV star on The Bachelorette, meeting and training with Travis Mayer, and deeply following his faith. Aside from talking about what it takes to be a world class athlete, we share our stories on people pleasing, and our journeys in finding our authentic selves.
IG: https://instagram.com/luke_parker777?igshid=YmMyMTA2M2Y=
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed sits down with Kingsley Dutton, who is a coach who specialises in physique training, and a coach educator. In this conversation, we compare the differences and similarities to coaching, assessing and progressing physique athletes vs CrosFitters. We also share our coaching journeys, the personal insecurities that lead us to coach and educate others, as well as how we cycle our training according to the season of life we are in.
Instagram (personal): https://www.instagram.com/kingsleydutton/?hl=en The Self-Made Podcast: https://theselfmadepodcast.buzzsprout.com/
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed sits down with Eoin Lacey, who is a high-performance consultant who works with a wide variety of individuals from soldiers, Olympians and high-performing corporate executives. He is the founder of the Irish Strength Institute, he was a part of Charles Poliquin's coaching team, and he coaches Connor McGregor for 10 years. Eoin had a big impact on Ed’s coaching career after receiving mentorship from him in 2014. In this conversation, we talk about Eoin’s holistic approach to coaching, sleep, mindset, training and finding balance in life.
Personal Instagram: https://instagram.com/eoinlaceyeducation?igshid=YmMyMTA2M2Y= ISI Instagram: https://instagram.com/isihealth?igshid=YmMyMTA2M2Y= Online Courses: https://eoinlaceyeducation.com/
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed and Ant begin by sharing their thoughts on the CF Quarter-final tests, as well as some thoughts on how to improve the tests and the format of the competition season. Next, they discuss how they break down the CrossFit season into the off-season, pre-season, mid-season and competition season, and how our training should change based on the time of year. Lastly, they share insights into how to structure your pre-season, from rest and regeneration, strength training, aerobic conditioning and skill work.
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed sits down with Ant Haynes to reflect on the 2023 Crossfit Open. Find out what we thought about the tests, What we learned from them and how we will prepare athletes differently next season. We also talk about mindset, the leaderboard, and what we have learned about ourselves this year.
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed sits down with Mensa, who is one of the founders and creators of the “Today Well Spent Journal”. In this conversation, Mensa shares her story of burnout and spiritual growth, which lead to the creation of the journal. I have been using the journal every day for the last 2 years, and it has had a massive impact on my life. We talk about the power of gratitude, human connection, self reflection, and the impact of technology. It was a pleasure to finally get to meet the brains behind the journal, and I hope you guys enjoy the conversation!
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed sits down with Marcus Filly, A 7-time CrossFit Games Athlete, and the man who coined the term ‘Functional Bodybuilding”. In my opinion, I believe that Marcus, in many ways, saved CrossFit by making bodybuilding style training ‘acceptable’ in a community that was previously opposed to the idea. In this episode, Marcus shares his physical and mental challenges of being a CrossFit Games athlete; Burnout and Injury; Retiring as an athlete; Exploring Functional bodybuilding; and going ‘all in’. We also explore insecurity, fear of judgement from others, identity and self-worth, and body image. This is one of our favourite episodes to date!
Instagram (Filly): https://instagram.com/marcusfilly?igshid=YmMyMTA2M2Y= Instagram (FBB): https://instagram.com/functional.bodybuilding?igshid=YmMyMTA2M2Y= Website: https://functional-bodybuilding.com/persist/
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
In this episode, Ed sits down with Tammi and Lotte to play a game of Overrated or Underrated.
Our 10 topics for today’s episode: 1. Air Fryers 2. Speedos on Men 3. Tattoo’s 4. Oat Milk 5. Indoor plants 6. Masturbation 7. Standing desks 8. Prescribing Percentages’s for training 9. Cold Showers 10. Measuring body fat Percentage
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
In this episode, Ed sits down with his client, and online athlete at The Process, Chris Tuazon. In this conversation, we talk about training, community, coaching, values, seasons of life, living based on priorities, balancing work and play, and lastly we talk about what is stopping him from leaving his full time job to pursue his passion in coaching.
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
Ed and Liam sit down to reflect on their most recent holidays, which quickly turns to a conversation about life. We reference a lot of things from the book we just read, called ‘BEQOMING’. We talk about ‘trusting the triggers to teach’, surrendering the outcome, letting go of what is not within your control, being vs doing and spirituality. Hope you guys enjoy the deeper, reflective conversation!
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
In this episode, Ed sits down Victoria Campos. Victoria is a full-time CrossFit Athlete, who finished 33rd in her rookie season at the 2022 CrossFit Games. In this conversation, she shares the changes that occurred in her life which ultimately lead to her going ‘all in’ on trying to qualify for the CrossFit Games. Her story is one of self reflection, taking risks, identifying priorities and being laser focus on her goal.
Victoria Campos IG: https://instagram.com/victoriacampos013?igshid=YmMyMTA2M2Y=
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
In this episode, Ed sits down with Singapore-based coaches Stu Diplock and Naz Lomboan. We talk about how they entered the coaching space, the importance of learning and mentorship, transitions from CrossFit to Bodybuilding and the challenges they have experienced as they prepare to open up their first gym together.
Stuart Diplock IG: https://instagram.com/stuartdiplock?igshid=YmMyMTA2M2Y= Naz IG: https://instagram.com/nazhariaschifra?igshid=YmMyMTA2M2Y=
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
In this episode, Ed and Ant sit down to reflect on their relationship and how it has evolved over the years. From the outside looking in, many people think that their relationship is all rainbows and butterflies, but it hasn’t always been that way. This is an entertaining exchange of stories and memories from early childhood, to playing rugby together, to university, joining coastal, and working together as coach and athlete.
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
In this episode, Ed sits down with his client and good friend, Rob Naylor. At the time of recording, it’s 12 hours before Rob joins 570 other racers to take on the Doi Inthanon Summit160, a gruelling 170km race through the hills of Chiang Mai, Thailand. Shortly after retiring from Rugby, Rob hired Ed as his coach, and they have been working together as for the last 7 years. In this conversation, they discuss what made Rob transition into running, their story as coach and athlete, Ed’s role as a support team on race day, mindset and headspace, and some thoughts on tomorrow’s race. Enjoy!
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Liam to talk about the things that go into writing a great group class programme. We cover a lot of different considerations here, from having clear intentions, equipment and space, time, class flow, movement selection, rest management and effectively managing the dose-response. If you take part in group classes, we hope that this conversation provides some insight into what goes on behind the scenes. For coaches who are writing their group programmes, we think there are plenty of takeaways to help you elevate your class programmes!
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with the head of the BUILD programme, Liam Carmichael. We rewind the clock to talk about how and why Liam took over the programme, his KPIs and management responsibilities; some of the challenges he encountered when taking over the programme; building a team; why we rebranded and finally, what the future holds for the BUILD programme.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Jenz Robinson. Jenz is the co-founder of the Professional Fitness Coaching Association (PFCA) and he plays a pivotal role in the leadership and development of coaches at MARCHON. Jenz shares his story, and what a story it is. From pursuing the dream of playing professional rugby in South Africa, dropping out of university, being scammed to play rugby in the UK, being broke and depressed, finding coaching, opening a gym, closing a gym, and starting his journey as an educator.
Instagram: https://instagram.com/coach_jenz?igshid=YmMyMTA2M2Y=
Sponsors: The Process Programming: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming
In this episode, Ed sits down with Tammi and Liam to talk about habits. In this conversation, we share some strategies that we have used to create habits, as well as why we often fail at them! Throughout this conversation, we reference James Clears’ book Atomic Habits, which we would highly recommend,
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Hong Kong Rugby Sevens captain, Max Woodward. We talk about captaincy and leadership, overthinking, longevity in high-level sports, building and team culture, insecurities and the importance of self-regulation. It was refreshing to hear a big figure in the sport of Rugby being so open and vulnerable about his failures, challenges and shortcomings.
Instagram: https://www.instagram.com/maxjwoodward/
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down Babs Glancy. Babs has been a member of staff at COASTAL and The Process for over 12 years. In that time she has experienced a lot of self-growth, much of which has come in the last 2.5 years after relocating to Bangkok with her family amidst the pandemic. Having time and space provided her with the opportunity to reflect on her years as an athlete, a captain and a coach.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Ant and Schalk to reflect on our first HYROX race. In this conversation, we share our thoughts on the event and whether or not it met our expectations. We discuss how we felt ‘mentally’ going into the race, and how we felt immediately before and during the race. We reflect on our pacing and strategy, and what we would do differently in hindsight. Finally, we discuss our training and preparation leading into the race, and lastly what we think of the test (and how we would change it!).
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Isabell to talk about what goes into running an online programme. The Process was created in 2019, and its sole purpose was to share our LIVE, PERFORM and COMPETE programmes with the world via online subscriptions. Since then, we have added multiple programmes, built a coaching team, constantly evolved our offering, changed our prices more times than we can remember, started an Affiliate programme, and we are about to launch a coaching certification programme. This episode is all about sharing the wins, lessons and learnings from the journey.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Liam Carmichael to talk about the “lifecycle of a coach”. Truth be told, there is no clear cut path for a coach, and myself and Liam’s journeys highlight that. In this conversation, we share our stories: Why we started; How we started, and what we thought we would be doing vs what we are currently doing. We also discuss things like avoiding burnout; discovering your unique abilities, social media and imposter syndrome.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed with Patrick James to talk to catch up on life. Since our last episode together, Patrick has followed his heart, moved countries and joined a new company. Paddy’s last 6 months of life included many challenges that coaches face: from finding a job, ongoing education, finding and speaking to your audience and surrendering the outcome.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Tamarind Robinson to discuss the acronym H.A.I.L. This conversation was based on the Ted Talk “How To Speak To People Who Want To Listen” By Julian Treasure. We share our thoughts, stories and experiences on Honesty, Authenticity, Integrity and Love, and roles they play in our lives.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Ant Haynes to reflect on how life has been since returning from 6 months abroad. In the conversation, we discuss realisation and learnings from last season, redefining his priorities, upcoming competitions, coaching at The Process, and prepping for HYROX.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed and Liam take on some cracking listener Q&A’s. Thank you to everyone who submitted a question! If you’d like to submit a question, please send us a message on IG @theprocessprogramming.
- How are you preparing for Hyrox?
- What age did you actually start to think about mental health and how it effected you day to day
- The importance of cool-downs?
- Is it necessary to train power?
- What does mental health actually mean? And what do you do for your mental health.
- Would love to know your thoughts about worrying about things you cannot control
- What are your thoughts on HIIT training?
- What are some of the main considerations around training women
- What’s the difference between an athlete centered approach as opposed to traditional coaching methods and what challenges have you faced in your coaching career?
- Quick Fire round!
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed catches up with Leigh Coates to talk about the 2021/2022 CrossFit Season, which concluded with her taking 2nd place in her age category in her rookie season. In this conversation, we explore Leigh’s training history and what took her from body pump classes to joining COASTAL in 2017. Leigh reflects on her season, which took her to Dubai shortly after the CrossFit Open. Little did she know that it would be over 6 months before she’d eventually return home.
Aside from Training and Competing, we explore mindset, the importance of having a strong support network, having clarity on purpose, focusing on what is inside our control, and turning a challenge into an opportunity.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed goes solo to share his thoughts after travelling being on the road for 3 weeks travelling around Bali. These 10 reflections include thoughts on training, nutrition, routines, relationships, social media, wearing masks and the power of community and team.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Jamie Lau, a Personal Trainer living in London, who was a part of the Coastal Fitness coaching team from 2013-2015. In this episode, we take a trip down memory lane. It begins with our story and how we first met, the early days of Coastal Fitness shortly after opening our first gym. Jamie then asks Ed about his days as a Rugby player, his experiences, dealing with injury and his mental health. We talk about coaching and leadership: being a specialist vs a generalist, building a culture, leading by example and developing yourself as a coach.
This episode is filled with stories that have never been told on this podcast.
Jamie Lau
IG: @laujkb
Website: www.ttlab.co.uk
Email: jamie@ttlab.co.uk
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Tammi to talk about CrossFit’s definition of “Fitness in 100 words”. This was something that we both learnt about when doing the CrossFit Level 1 certification, and it recently made an appearance on @crossfittraining’s instagram page. On the day, Ed shared some thoughts on what he thought about the definition, and the goal of this episode was to share more thoughts on the definition: what we love, what we didn’t love, and some recommendations on how it can be improved.
To read the article recently released by CrossFit, click here: https://www.crossfit.com/health/no-sugar-means-no-added-sugar
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Brandon Hasick, who is the owner and founder of Body by Brando, a gym business with 3 locations in Sydney Australia. Brandon is also the founder of a coaching mentorship programme, and a business mentorship programme, and is a part owner of several different businesses.
In this conversation, Brandon shares his origin story, burnout, the successes and failures in trying to grow a gym business, lessons learned in leadership, and the constant struggle of slowing down, and knowing when enough is enough.
Brandon Hasick IG: https://instagram.com/brando.hasick?igshid=YmMyMTA2M2Y=
Coaching Mentorships: https://instagram.com/brando.hasick?igshid=YmMyMTA2M2Y=
Business Mentorships: https://instagram.com/businessbybrando?igshid=YmMyMTA2M2Y=
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Isabell Wolfe to talk about the recent restructuring of COASTAL and THE PROCESS. After reading the comments and questions from the article Ed wrote for The Morning Chalk Up, we wanted to share our story in more detail. It begins with the story of Coastal Fitness, why we needed to make a change, the new mission and vision for the business, how we calculated the salaries and created the different coaching levels, and how we are monitoring and managing the changes.
“Should CrossFit Coaches Get Full-time Salaries”, The Morning Chalk Up Article: https://morningchalkup.com/2022/08/15/should-crossfit-coaches-get-full-time-salaries/
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down Ollie Marchon, the owner and founder of MARCHON, who have two strength and conditioning facilities, and one of the biggest online training memberships in the United Kingdom. In this episode, we start by digging into Ollie’s origin story. Like Ed, Ollie began his journey as a professional rugby player, before transitioning into coaching and building his business. There are so many nuggets on coaching, building a business and leading a team, that I think that folks in all walks of life will take something away for this one
Ollie Marchon IG: https://instagram.com/olliemarchon?igshid=YmMyMTA2M2Y=
MARCHON IG: https://instagram.com/marchon?igshid=YmMyMTA2M2Y=
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Alex Younger to reflect on his journey in CrossFit. It all began as a 16 year old with the goal of making it to the top of the sport, to coaching in his university garage, landing his first professional coaching gig in Kuwait shortly after university, to eventually parting was with ‘Alex the athlete’ and finding a more sustainable way to live.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Ant Haynes to reflect on his 2022 CrossFit Games Season. It has been a rollercoaster of a year for Ant, which all began with a last minute decision to get on a flight and relocate to Dubai in order to continue his season. Little did he know that it would be more than half a year before he’d eventually return to his home in Hong Kong.
Unfortunately Ant narrowly missed out on qualification to the CrossFit Games via the Semi-finals in Korea, and in this episode we dig into the mental challenges he faced in the lead up to, during and post competition. Many of the challenges that Ant faced are also challenges that we all face in every day life, and we’re confident in saying that we could all relate to the challenges that he has dealt with over the last 6 months.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Lotte to talk about her journey with ‘body image’. From striving to be as small and petite as possible in her teenage years, to now prioritising her health, and the way she feels and functions. Many men and women will resonate with Lotte’s journey, from the social pressures thinking we need ‘look a certain way’, dealing with the comments from others, gym culture, and the how we so often tie our our self worth to the way we look. All the honesty and vulnerability in this one folks, enjoy!
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed and Liam take on some cracking listener Q&A’s. Thank you to everyone who submitted a question! If you’d like to submit a question, please send us a message on IG @theprocessprogramming.
-
How do you programme for someone who doesn’t have any specific performance goals?
-
How do you progress aerobic work
-
Best training split for beginners
-
I feel my strength numbers have plateaued, how do I get stronger.
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How do you programme for a fitness competition?
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How do you plan and run PD sessions at Coastal and The Process?
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If you could pick one strength exercise to do for the rest of your life, what would it be?
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Why do you put so much time and energy into your Instagram profile?
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How do you earn respect as a coach?
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How do you make friends as an adult (apart from going to the gym)?
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this 2 part series, Ed sits down with Liam Carmichael, Tamarind Robinson and Lotte Thompson to talk about the 6 lifestyle essentials: Circadian Rhythm, Sleep, Hydration, Stress Management, Movement and Food Hygiene. In this episode, we dive into the second 3. For each of the 6 lifestyle essentials, we discuss our definition, share various tools and strategies, as well as sharing our own wins, struggles and current protocols.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this 2 part series, Ed sits down with Liam Carmichael, Tamarind Robinson and Lotte Thompson to talk about the 6 lifestyle essentials: Circadian Rhythm, Sleep, Hydration, Stress Management, Movement and Food Hygiene. In this episode, we dive into the first 3. For each of the 6 lifestyle essentials, we discuss our definition, share various tools and strategies, as well as sharing our own wins, struggles and current protocols.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Isabell Wolfe, General Manager of Coastal and The Process. They begin by sharing some of the major changes happening at HQ. They talk about the new Mission and Vision of Coastal and The Process, and how they’ve had to change the way that they pay their coaches in order to achieve them. The conversation then goes down a the rabbit hole of ‘past jobs’, what they did; what they learnt from them; and how those jobs lead them to doing what they do today.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Coastal and Process coach Liam Carmichael to talk about his life story…and what an epic story it is. From being told that he and his family will be moving from Scotland to France in 3 weeks time as a 15 year old; Having to learn a new language; letting go and finding a new identity; Flying across the world as a flight attendant; CrossFit burnout; Finding Functional Body Building and moving to HK. By the end of this episode, you will have learnt a lot more about this humble, genuine and soft spoken Scotsman.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed goes solo to talk about writing and designing training programmes. He starts by sharing his journey writing group programmes at Coastal, including all the mistakes and lessons along the way. He then provides a framework for how we now design our group programme training cycles, and uses examples from the most recent LIVE, PERFORM and COMPETE training cycle. To all you fitness and programming geeks out there, this one is for you!
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Liam and Lotte to talk about de-loading. What is it, why do we do it, and our past and present relationships with de-loading. We also share some simply awareness tools which you can incorporate into your own training, which can help you to more effectively self regulate.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with repeat guest, Olivia Park. Olivia is a female Health and Performance Coach and is the founder of Grit and Grace. Her goal is to help active women stop second-guessing themselves and train with purpose. This conversation has it all. The main theme of the conversation revolves around Olivia’s struggles with fertility as she and her husband began trying for their first baby. We take a trip down memory lane and uncover all of the areas of Olivia’s life which would eventually contribute to her not being able to conceive: bodybuilding, body image issues, the psychology around training and eating, aestetics vs health, the perception of 'health', comparison and so much more. I truly believe that this is an episode that all women who love training, or coaches who work with women, need to listen to.
Olivia Park IG: https://www.instagram.com/oliviaparkcoach/?hl=en
Grit and Grace: https://www.oliviaparkcoaching.com
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Stretch Rayner, Founder of Protect The Asset. Ed and Stretch first met during a Poliquin Coaching Certification Programme 12 years ago, and have followed each others journey from a distance. They both share very similar coaching and athlete stories - Injuries, burnout, frustration with others, lack of growth, misalignment of values, and health related issues. Stretch decided to sell his shares in his CrossFit Gym, and embark on an adventure around the world whilst coaching clients online. Now, Stretch is a business coach to coaches, who helps them to work less and earn more.
Protect The Asset (website): https://www.thesustainabletrainingmethod.com/protect-the-asset
Protect The Asset (IG): https://www.instagram.com/protecttheasset/
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Jack Thomas, Founder and CEO of Base Fitness in Bangkok. Jack shares his story from working for a Bank in England, making the decision to move to South East Asia, how we started selling clothes from a local market on eBay, to eventually founding and running Base Fitness, which was voted as the ‘Best Gym In Asia’ in 2019 and 2020. Along the journey, there are many nuggets which all business owners, entrepreneurs, managers and leaders should hear. Base Bangkok: https://basebangkok.com/
Fitness Business Asia Podcast: https://fitnessbusinessasia.com/
Jack Thomas LinkedIn: https://th.linkedin.com/in/fitnessbusinessasia Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Process Programming coaches Schalk, Lotte and Karan for a “Coaches Roundtable” discussion. Today’s conversation revolves around the question.”Why do you train”? We start by sharing our stories of when we first started training and why, and conclude by sharing why we now train. Hope you enjoy the conversation!
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Cameron Currie is a member of the Process Programming community who follows the ELITE training track. He is also the owner and founder of Base3 Fitness, he’s a US airforce veteran, has competed at the CrossFit Regionals 4 times and is the host of the Base3 Podcast.
In this episode, Ed and Cam catch up after many years. It’s the first time they have spoken face to face since Cam worked in Hong Kong in 2016. In this conversation, Cam shares his journey as a coach and as an athlete. Together, they share their stories and thoughts on coaching burnout, overtraining, their current training and competitive goals, Crossfit vs health, struggles as business owners, and what they want to achieve with their training and businesses.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed and Liam sit down and share some food for thought on how to balance resistance training with conditioning training. We start by defining resistance and conditioning training, the benefits of each, and the differences in rate of adaption. We then look into a number of different avatars, and explore the difference in prescription for each. Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Nik Jordan, founder of Momentum Online. We walk about the importance of assessing the individuals function when interpreting MRI results; Nik’s 3 step process when assessing an injury; and some conversation around a recent post of Ed’s on concepts around ‘pre-season’ training in the sport of CrossFit Instagram: @mmtm.online
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Tamarind Robinson to take on some listen Q&As. Find the questions below: 1. In your new cycle, I see that you guys are testing 6RMs and 5RMs. What’s the reason for this?
2. What are good workouts to test your strength and weaknesses in CrossFit.
3. For an aspiring coach, where did you learn most about movement work?
4. Percentage work vs feel/autoregulation for group style Crossfit classes?
5. Your thoughts on using CF or Functional Fitness as a supplement for another sport?
6. Do you encourage your athletes use any massage tools? Theragun, hypervolt, Compex etc?
7. How do you deal with athletes who think they are better than what they are?
8. Ideal body composition for CrossFit? Take you and Ant as an example.
9. What do you focus on during the off-season in CrossFit?
10. Tips and Tricks on growing facial hair?
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Liam to talk about the importance of feedback, what we’ve been working on for the last 4 months, leadership, recognising strengths and weaknesses and empowering people to do things they love, and lastly, the future plans for COASTAL and The Process Programming.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down Process Programming coaches Liam Carmichael, Lotte Thompson and Andrew Lo, to talk about the 2022 CrossFit Open and Quarterfinals. As a group they reflect on their personal experiences from the years competitions: Mistakes made, lessons learned, what would they change if they had another chance and their goals for the next season.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Andrew Correia, a personal trainer with a particular interest in helping folks escape pain. In this conversation, Andre talks about what pain is and why we experience it, his philosophy in helping to treat pain, some ideas for self-treatment of pain, and we finish with a good old game of Overrated vs Underrated. Andre Correia:
IG @ andrerehab
Email: acorreiasc@gmail.com
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed goes solo and shares his reflections on the 2021/2022 training and competition season for the LIVE, PERFORM and COMPETE training groups. He also shares the process that he goes through when mapping out a training year for a client or training group.
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Paddy sits down with Ant to discuss what’s been going on recently with him and The Process Programming. They talked about Ant’s performance in the open, training leading up to the quarter finals, his move to Dubai and what our Affiliate program looks like for potential new clients. Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with coach Liam Carmichael to talk about the science and impact of stress, and how to successfuly navigate it on a short, medium and long term basis. We both truly believe that this is the missing piece when it comes to sustainable success in anything! Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Katrina Rozga, who is the Director of Therapy and Counselling at the Jadis Blurton Family Development Centre in Hong Kong. Katrina has a particular interest in Cognitive Behavioural Therapy, Positive Psychology and Solution Focused Therapy and EMDR.
Kat shares her story and why she decided to pursue the career as a therapist; The concept of ‘Circles of Control’, Cognitive Behavioural Therapy, Acceptance and Commitment therapy and the importance of having different roles for the different people in your life.
This episode is packed full of practical take aways for you to start implementing into your own lives.
Katrina Rozga
Website: https://www.blurton-fdc.com/personnel/katrina-rozga-psychotherapist/
Email: krozga@blurton-fdc.com
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed and Paddy sit down to take on some of the listeners questions. Topics included were: training with different work schedules and training ages, attributes required to be a good coach and how to get into coaching, advise to their younger selves, controversial opinions they hold and more.
If you would like to skip to the questions, they begin at the 24min mark.
- Bodybuilding in CrossFit? What does our LPC athletes training look like at different parts of the season with bodybuilding
- Training with a 9-5? Can an athlete still be good?
- How to start coaching?
- What makes a great coach and how has that evolved over the years for yourself?
- Advise to your younger self/younger athletes
- What would you look for in terms of attributes if you were a scout for CF
- Changing training for an older athlete
- Controversial opinion you hold
- 5 people dead or alive for a dinner party
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Liam and Ed: Programming for the LIVE and BUILD programmes
In this episode, Ed sits down with Liam Carmichael, head programmer for the BUILD programme. They talk about the step by step process that they follow when writing their programmes, from Planning, to Prioritising to Periodising.
Sponsors:
The Process ProgrammingWebsite: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Paddy sits down with Ashley Grossmann, co-host of the Lunge & Lift podcast, Head of education at Gym Box in London and founder of The Training Stimulus. Ash specialises in movement mechanics, addressing muscular imbalances, fixing motor patterns, injury prevention and rehabilitation. He works with athletes of all levels, from elite down to recreational both online and in person.
In this conversation, Paddy and Ash discussed common injuries within CrossFit and why these occur, knee valgus in the squat, getting the body to work together for optimal movement and how functional really is functional fitness?
Instagram: @ashgrossmann.coach
Website: www.functionalmovementhacks.com
Email: contact@functionalmovementhacks.com
Podcast: Lunge & Lift Podcast
Sponsors:
The Process ProgrammingWebsite: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with General Manager, Isabell Wolfe to talk about productivity. We share some of our tips and hacks when it comes to being more productive, as well as share some science on how to do your best work, as efficiently as possible!
Sponsors:
The Process ProgrammingWebsite: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Ant Haynes and Tammi Robinson to talk about how their training has changed in the last year. We discuss goals, training volume, shifts in mindset and recovery.
Sponsors:
The Process ProgrammingWebsite: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Paddy and Ed sit down to discuss the last 100 episodes. They talked about five things they have learnt from doing The Process Podcast. These included: active listening, the importance of being present, vulnerability and following a structure, not a script.
Sponsors:
The Process ProgrammingWebsite: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Liam, Ant and Lotte to take on a game of underrated or Overrated. We have 7 themes for today’s episode. Each of our guests will have to then say whether they think that it is overrated or underrated, and why.
Sponsors:
The Process ProgrammingWebsite: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Isabell Wolfe, General Manager of COASTAL and The Process Programming. In this episode, we take on some listener questions related to business and leadership, as well as share how we are planning to navigate forced business closure in Hong Kong as we face the 5th wave of Covid-19.
Sponsors:
The Process ProgrammingWebsite: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed sits down with Ant Haynes to reflect on 2021. Ant shares his thoughts on the following questions:
1. What is your favourite memory from last year?
2. What is something that challenged you last year?
3. Biggest lesson from the year?
4. Biggest area of personal growth?
5. What are some of the biggest areas you’d like to improve on in 2022?
This conversation is packed full of honesty and deep thought. Hope you enjoy!
Sponsors:
The Process ProgrammingWebsite: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed and Paddy sit down for a casual discussion on a number of topics. This week’s episode they discussed this year in review. They reflected on their training, work and relationships as well as discussing the importance of taking time to review individual performance.
Sponsors:
The Process Programming
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Ed and Paddy sit down for a casual discussion on a number of topics. In this week’s episode, they discussed what their plans are for the holiday period regarding training and routines, what mistakes they have made in the past over Christmas, as well as advise on your own training going into the break.
Sponsors:
The Process Programming
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Paddy and Ed sit down to discuss gratitude. They talked about what their daily gratitude practices look like, why they do those practices, what they have benefited from them and how to get started if you are interested in becoming more grateful in your life.
Sponsors:
The Process Programming
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
In this episode, Paddy sits down with Ed to discuss his recent 5 day holiday. They discussed what Ed got up to in his time off, why he took time off and what he learnt during his break, as well as various other topics.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Paddy answer some listener questions. In chronological order:
-
Mentally feel like I’m done with everything. Tips on not giving up?
-
How is your gym staying competitive when numerous gyms are opening?
-
How would you programme skill acquisition/refinement week to week?
-
Tips for strength training early in the morning on an empty stomach?
-
How to plan your training after coming back from forced rest due to illness?
-
How do you manage the LPC programme in your group classes?
-
Is it possible to lose weight for a competition without compromising performance?
-
Been super stressed and busy, and not prioritising health at the moment. What's the minimum amount of exercise I should do to maintain muscle mass?
-
What does a normal day at Coastal look like?
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Carlos is a high-level Competitive CrossFit Athlete who is a client of Ed Haynes. In this episode, Carlos shares his journey of self-exploration since he started working with Ed just over a year ago. In this conversation, Ed and Carlos share some of the deeper conversations that they have shared, including searching for a why, uncovering insecurities, leaning into fear and resistance, and living life authentically.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Paddy sit down for a casual discussion on a number of topics. This week they shared their own journeys with mental health. They discussed masculine and feminine traits, expectations as a modern-day man and what people look for when finding a partner.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Paddy chat with Ant about the use of bodybuilding in CrossFit. They each discussed their own journeys with bodybuilding and CrossFit and how their relationship between the two has changed over time. They also talked about the benefits of bodybuilding for a CrossFit athlete and when and where to incorporate it.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Paddy and Ed sit down to discuss the basics of Nutrition. This is a five-part series discussing each level of the Nutrition Pyramid, the fifth of which is supplementation.
In this conversation, we discussed what our daily routine looks like in terms of supplements. We talk about why we take the supplements we do and talk about what we have previously taken as well.
If you haven’t listened to the previous episodes on our five-part nutrition series, be sure to check them out.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Paddy chat with Ant about their evening routines. They discuss similarities and differences between each of their routines and why they do what they do, as well as the importance of having a solid evening routine. They also discuss sleep hygiene and small changes that you can make to your own evening routine.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Paddy sit down for a casual discussion on a number of topics. This week they discussed Paddy’s recent accident which resulted in a broken wrist before talking in more depth about how mindset has a key role to play in overcoming injuries and how Paddy plans to overcome his.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Paddy and Ed sit down with Ant to discuss the basics of Nutrition. This is a five-part series discussing each level of the Nutrition Pyramid, the fourth of which is on Nutrient timing and meal frequency.
In this conversation, we discussed what our daily routine looks like and where we differ in terms of nutrient timing and why, what our macronutrient splits are with each meal and why as well as several other topics.
If you haven’t listened to the previous episodes on our five-part nutrition series, be sure to check them out.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Paddy and Ed sit down for a casual discussion on a number of topics. This week they discussed how meditation has helped them lean into resistance and acknowledge fear of the future, the main reasons why Ed and Paddy train, public vs personal perceptions of our bodies and body dysmorphia as well as why it is better to focus on the process rather than the outcome.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode Ed and Paddy chat with Liam about their morning routines. They discuss similarities and difference between each of their routines and why they do what they do, as well as the importance of having a solid morning routine.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with repeat guest, Andre Houdet. After boldly stating his goal of one day wanting to qualify for the CrossFit Games back on episode 16, Andre finally achieved his dream in 2021, where he finished 15th at the CrossFit Games. Andre shares his journey of building his dream home gym, growing his own coaching business ‘No Shortcuts’, taking control of his programming and the benefits he’s seen since working with Kasper Vinthers as his coach (make sure you listen to episode 70 with Kasper).
Links:
No Shortcuts Website: https://app.fitr.training/b/noshortcuts/
No Shortcuts Instagram: @noshortcuts_training
Andre Houdet Instagram: @andrehoudet
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Paddy and Ed sit down for a casual discussion on a number of topics. They discussed the importance of your environment and how it impacts relationships, why unplugging in your day is so important, the power of nature and many other topics. If you enjoyed this episode keep a look out for more “Catch-up” episodes where Ed and Paddy talk a little less about fitness and a little more about life.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode Paddy chats with Ed and Tammi about food quality and the importance of a micronutrient rich diet. We discussed how to get more micronutrients into your diet, personal experiences, mistakes and much more.
If you haven’t checked out the first two episodes discussing energy balance and macronutrients, make sure you give that a listen.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with Kyle Ruth, one of the best coaches in the sport of CrossFit, and who, for the first time competed in the 2021 CrossFit Games with team Training Think Tank at the age of 36. Kyle shares his athletic journey, his experience at the Games, how his training has evolved with age and what he does on a daily basis to stay as resilient as possible.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed hosts coaches Patrick James and Ant Haynes as they take on some listener questions. In chronological order:
1. Are there any movements you would not do if you didn’t compete in the Sport of CrossFit?
2. Advice on how to overcome the fear of handstand walking?
3. How do you find your ‘zone 2’ pace?
4. Thoughts on whether CrossFit Training is good for longevity?
5. Nutrition Advice during lockdown?
6. How to stay consistent with your training when life is chaotic?
7. How to stay lean for males over 40 years old. Any hormone hacks?
8. What made you think that coaching is ‘my thing’ and you want to do as your career?
9. If you could bring 3 pieces of fitness equipment on a deserted island, what would they be?
Thank you all for your epic questions! If you have questions that you’d like addressed on the podcast, send us a message on our Instagram page: @liveperformcompete_podcast
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Paddy chats with Ed and Tammi about Proteins, Carbs, and Fats, recommendations on Macro splits, personal experiences and mistakes when it comes to nutrition, and more.
If you haven’t checked out the first part discussing energy balance, make sure you give that a listen.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode Paddy sits down with Ed, Ant, and Liam to discuss everyone’s current training and goals, the use of Instagram for education, and underrated vs overrated on some of the fitness industries' most dividing topics, as well as many other things.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode Paddy sits down with Tammi to discuss the basics of Nutrition. This is a five part series discussing each level of the Nutrition Pyramid, the first of which being Energy Balance.
In this conversation, Paddy and Tammi discuss calories in vs calories out, total daily energy expenditure, maintenance ranges, calorie deficits and surpluses and the importance of nutritious vs delicious foods.
Keep your eyes peeled for part 2!
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with Nik Jordan, founder of Momentum Online. Having been in the industry for over 20 years, Nik’s home base is in Dubai, where has set up a clinic working with folks face to face, but more recently, Momentum has entered the online coaching space, where they work with folks from all walks of life, including some of the best athletes in the sport of CrossFit.
In this conversation, Nik shares his thoughts on understanding and treating pain; The importance of empowering and educating the individual to help themselves; Power leaks; The advantages of working with individuals online vs face to face; Movement compensation and so much more.
Nik’s passion for his craft is infectious, and he’s making big waves in the physiotherapy and movement space. Keep an eye out for him!
Website:
Facebook: @mmtm.online
Instagram: @mmtm.online
Email: nikjordan11@gmail.com
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with 5 times CrossFit Games Athlete, Sara Sigmundsdóttir, to discuss her comeback journey after an ACL reconstruction which sidelined her from the 2021 CrossFit Season 3 months ago. Sara shares how her mindset has evolved since her injury, and how she has turned this obstacle into an opportunity. Amongst the conversation we talk about the stories that we create for ourselves based on the expectations of others; The importance of finding wins; Finding balance as a professional athlete; Her new found mission to inspire others who are also facing obstacles; Reflecting and learning from past failures; The future and the importance of ‘environment’.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Isabell sits down with Ed & Patrick to answer your questions!
- Before bed snacks - yes or no?
- Brown or white rice?
- Thoughts on kg of protein per bodyweight for training vs rest days?
- Which food is most satiating?
- What is 1 mandatory change or habit with nutrition that you would advocate for anyone?
- Will masters athletes season look like the individuals that you outlined in the last podcast?
- How do you gauge if your RPE is as intended by the training programme?
- How do you find the balance between self regulating and holding back too much?
- What are the benefits / drawbacks of hand & feet positioning on the barbell for Oly lifting?
- Is there anything else aside from meditation that you recommend to stay present?
- What is 1 thing that helped you overcome injury and get back into the sport?
- If not fitness, what job would you pursue?
- How do you deal with clients who know better than you?
- Are you currently working with any training coach / mentor?
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with Coach Sam Smith. Sam is a part of the OPEX coaching organisation, which runs under the name of ‘Big Dawgs’. Having gotten into the sport as an athlete in 2011, Sam shares his own account of how he, the OPEX organisation and the sport have evolved over the last 5-6 years. Sam shares some of his experiences from this weekends CF Games Semi-finals, what he feels separates the best in the sport from the rest, and finally we muse on the future of the sport.
Personal IG: @coachsamsmith
Big Dawgs IG: @bigdawgsathlete
Big Dawgs Training: https://www.thebigdawgs.com/
OPEX Education: https://www.opexfit.com/
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Patrick, Ed and Izzy sit down to discuss the Semi finials from Ed’s perspective and his thoughts on how he did as Ant Haynes’ coach. We then discussed what the 2021-22 season looks like for Ant and the Live, Perform, Compete and Elite programs. We finally discussed the importance of setting intentions when writing a program and how that relates to individual sessions.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with Kasper Vinter, who is a Physiotherapist and Strength and Conditioning coach, and founder of Nordic Strength and Conditioning in Denmark. Kasper works with a range of different clients, from world class elite performers to the every day athlete. Most recently, Kasper has been making a name for himself for the work that he has been doing with some of the high level CrossFitters in Scandinavia.
We talk about ‘Hypertrophy’ training, and it’s importance in bulletproofing the body, unloading mechanical and neurological tension, and ultimately setting us up with the ability to develop top end strength in the long term. Kasper shares some of the biggest mistakes that folks make when it comes to building muscle, as well as some of the strength deficiencies that he has noticed from folks in the CrossFit space. He also shares his thoughts on developing top end strength, and why it’s important to explore other movement variations and exercises vs just using the barbell.
Website: Nordic Performance Training
IG (Personal): @kaspervinthers
IG (Business): @nordicperformancetraining
Email: kasper@nordicperformancetraining.com
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Patrick James & Isabell Wolfe sit down with Ant Haynes to discuss his last year of training, and preparation for the upcoming CrossFit Games Semi-Finals. They dive into the physical and mental challenges that Ant has faced, the reason he transitioned back into having Ed as his coach, his thoughts on the workouts, and what he is looking forward to for the rest of the season.
This episode gives us an insight into the ups and downs of an athlete chasing their dreams in these uncertain times, and the power of environment in keeping us on track.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Tammi share discuss the power of tracking your training. The episodes begins with both Ed and Tammi sharing some for the different methods that they have used over the years, and what they are both currently doing to track their training. The conversation then dives into objective vs subjective tracking; the power of filming yourself; providing a structure for ‘self check-ins’ before training; and the Importance of reviewing your training journal from time to time.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed goes solo and shares his thoughts on how to improve your aerobic capacity. In this conversation, we discuss some of the biggest mistakes that people, particularly in the CrossFit space, make when it comes to developing their engine. We also discuss the concept of ‘sustainable and repeatable’ vs ‘fatigue based training’, and the difference between the two. Lastly, we provide a framework for how to continually develop your aerobic capacity for years to come.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with coach Patrick James to discuss the why, what and how behind ‘Meditation’. The episode begins with Ed and Patrick sharing their personal journey with Meditation: how and why we started, the different forms of meditation that we’ve experimented with, and what our meditation practices look like now.
The goal of this episode is to share with you some of the benefits that the both of us have experienced from incorporate meditation practices into our lives, and provide you with some simple strategies to implement if you want to start your own meditation journey.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with coaches Liam Carmichael and Ant Haynes to discuss to the concept of ‘deloading’. The episode begins with the 3 coaches sharing their experiences with deloading, both as athletes and as coaches. Ed, Liam, and Ant continue to share their thoughts on performance vs health training goals and the implications of deloads; the different types of deloads; how to self assess and increase awareness around whether or not deloading is needed; and lastly, some of the general rules of thumb when it comes to implementing a deload.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed talks about one of the challenges that we face as business owners, particularly in the gym industry. The idea for this episode came from a great conversation that we had on our Affiliate call last week, where one of our Affiliate owners asked the question: “How do you find time to grow your business and coach at the same time?”
We believe that the concepts discussed in this episode apply to folks in all professions. So whether you’re a coach, a gym owner, a business owner or have a friend or colleague in a similar position, we hope that there is something that you can take away from this episode.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In today’s episode, Ed takes on our listener questions related to training and nutrition. It has been a while since our last Q&A hit out, and we’re very grateful for the awesome questions that were sent in! If you enjoyed this episode, please let us know and we’ll make sure we do more of them going forward!
Questions listed in order:
NUTRITION
1. Best eating routine / habits/tips/meal plans for getting shredded
2. One best piece of nutritional advice
3. What do you usually eat before workout for better performance?
4. Nutrition tips when you’re burn more calories on an active recovery day than a normal training day?
5. Thoughts on blood work assessments - are they worth doing?
TRAINING
1. Why is it important to train both bilateral and unilateral exercises?
2. What is the best way to fix imbalances in the sport of cross-fit
3. Benefits /differences of working in a blue/green/orange/red HR zone during and after training
4. Is heart rate zone training (popular in endurance sports) applicable to CrossFit?
5. Airwaav ring - does it work?
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
1 session vs 7 sessions a week? 1 session vs multiple sessions a day? High volume training weeks vs low volume training weeks? In this episode, Ed and Ant share their experiences in playing with training volumes and frequencies, both as athletes and as coaches.
We discuss the concept of adaptation credits; why being able to handle ‘more training volume’ is an advantage as long as you can recover from it; How to account for the varying demands of life; Minimum Recoverable Volume; and the importance of remaining flexible.
By the end of this episode, you should have the tools needed to find what work best for you and your life right now.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Ant sit down to reflect on Stages 1 and 2 of the CrossFit Open. If things were to remain the same for next years Open, what would we do different in the way that we prepared ourselves and our athletes? What should one focus on if they want to improve on their Stage 1 performance next year? What should one focus on if they want to qualify for, or improve on their Stage 2 performance next year?
To conclude, we discuss how Ant and Ed will be preparing for the Semi-finals by giving a short insight into what his training will look like from now until game day!
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Tammi discuss the challenges of prioritising time and space for yourself. As coaches, it is our job to serve others, and sometimes that comes at the expense of our own health and wellbeing. We recognise that by putting others first, we often neglect the things in life that bring us fulfilment and happiness… the end result often being burnout, a loss of motivation and will, ultimately the feeling of wanting to walk away from it all.
Ed and Tammi share some of their struggles, what they have done to address them, and a number of different strategies that you can use to help you be proactive rather than reactive when it comes to your physical and mental wellbeing. Regardless of your profession, hobbies and interests, this episode is packed full of actionable takeaways for the hard charging go getter, who struggles to find time for themselves.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Whether your CrossFit season has just finished, or is close to finishing, now is the time for us to make some decisions as to we want the next year to look like. That process begins with the reflection process. Ed and Ant share some of the processes that they take their athletes and groups through at the conclusion of each year, which includes both a subjective and objective review of both training and competition(s).
We encourage you to take yourself through this process of self reflection, and write out your goals and priorities for the next year. We also recommend that you share these with someone who can help to probe you with more questions, or simply hold you accountable to the things that you said you’ll do. Let’s not allow this unique opportunity to learn and grow go to waste!
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Following on from with the theme of Programming, in this episode, Ed takes us through how to create a group training programme which tries to cater to the individuals who follow it.
In this episode, Ed starts by sharing his journey with group training, which began as an athlete playing team sports, which eventually evolved into running CrossFit classes at COASTAL in 2013. He then talks about the creation of The Process Programming, which ran as a free programme for 3 years, before finally launching as an official group programming platform in March 2020.
In this podcast, you’ll learn about the struggles and lessons learned from COASTAL’s early group coaching model, and what they changed over the years (and why). Learn about the importance of having pre-requisites, assessments, a multi-tiered training programme, avatars, and the importance of communicating the ‘why’ behind the programme.
Lastly, Ed shares what’s in store for the Process Programming, and how we plan to further individualise the group coaching model.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this Episode, Ed takes us through his step by step process when designing a training programme for an athlete with specific performance based goals. His client, in this case, is about to embark on her journey towards the 2022 CrossFit Open, and has set herself the following goals:
- 1 Strict Muscle-up
- 10 Unbroken strict HSPU (in the box)
- 10 Unbroken Bar MU's
- 7 UB Ring Mu's
- 200lbs Clean and Jerk (FS 225lbs)
- 25 minute 5km run
The next steps include: Understanding the ‘why’ behind the goals; Looking at the calendar year; Testing vs retesting; Prioritisation of goals; Creating a skeleton; Adding the moments; filling in reps x sets x exercises.
Whether you’re a coach, someone who like to programme for themselves or others, or someone who is simply interested in understanding the process behind programming: this episode is filled with practical takeaways for you to implement into your own training.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with Tammi and Ant to talk about the difference between taking a complete rest day vs an ‘active’ rest day. In this round table discussion, we discuss why ‘rest’ is an important part of the training process; the importance of balancing stress and coping mechanisms; why we sometimes feel worse after a full rest day and how to use this to your advantage; the importance of looking at life and not just training when it comes to rest days; what an active recovery day might look like; and our closing thoughts on what is a very individualised topic.
In this episode, Ed references a podcast episode with Elena Hobson regarding “The different types of stress and what to do about it”. Make sure you listen to episode 41 if you haven’t already!
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with Ant to talk about the 2021 CrossFit Open. In this elaine, we start by sharing our goals for this years competition as athletes (term used loosely for Ed). We share our thoughts on the pros and cons of the new format this season; how to use the leaderboard to your advantage; how we run the CrossFit Open workouts as an Affiliate; how we’ve prepared our athletes for this season; how we’ll be adjusting programming for our athletes during the open; and lastly, a discussion on why you should (or shouldn’t) sign up.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
On today’s episode, Ed shares with us his troubles, experiences and learnings on the topic of sleep. The episode begins with Ed sharing his relationship with sleep, which took a turn for the worse when he started Coastal 11 years ago. Since then he has tried numerous interventions from supplementation, meditation, sleep tracking devices, morning and night time rituals, adjusting the sleep environment, mouth taping and more.
In this episode, Ed discusses the concepts of circadian rhythm, the cortisol and melatonin pulse, the impact of light on sleep, the purpose of morning and night rituals and much more. A blend of experience, humour and science, all to help you get a longer, deeper nights sleep!
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In today’s episode, Ed sits down with return guest, Nutrition Coach Frankie Mastroianni \Frankie is the owner and founder of Activeworks Nutrition, an online nutrition coaching organisation working with folks individually and in groups. In this episode, Frankie takes us through his step by step process when it comes to tracking your nutrition. As he always does, he beautifully simplifies counting calories and maconutritients - a topic and task which most find to be intimidating and overwhelming.
Calorie calculator: https://www.calculator.net/body-fat-calculator.html
Frankie Mastroianni (IG): @Coach.frankiemaz
Website: Activeworks Nutrition
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and Izzy sit down to discuss the COASTAL 6. The 6 values which help to govern the behaviours and decisions of COASTAL and The Process Programming. We start by rewinding the clock to 3 years ago, where Ed first embarked on the journey of trying to create values for his company. In this episode, we share our own struggles and challenges in trying to create values, but also the beauty and importance in having them. Hopefully our story, as well as the advice that we provide in this episode, provides you with a framework to start creating your own values for yourself, your team, your family and your business.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In part 2 of this episode, James dives into some of his philosophies that help to guide him through life, one of those being the importance of trying new things and having fun in the process. This is what initially lead James to completing an ironman in 10:14, signing up for trials with the Australian Bob Sleigh team, as well as an insight into how he is preparing for the 2021 CrossFit Games Season. Lastly, we finish by talking about why James decided to switch to a plant based diet, and some of his findings in health and performance since making the change in 2019.
James Newbury: @jamesnewbury
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, James takes a trip down memory lane, and shares his CrossFit Story. It all began as an 8 year old child who not only wanted to be good everything, but who also wanted to be the best at everything. After stumbling across his first CrossFit Open in 2011, James realised there was a new opportunity to try and be the best at something, and he was all in. This story uncovers some of the sacrifices that were made in order to own his own gym, and be able to do everything he could to make it to the CrossFit Games. We then dive into what contributed to him finishing 5th in the 2019 CrossFit Games. This episode finishes with James giving us a glimpse into his most recent chapter in life with the Australian Bobsleigh team.
James Newbury: @jamesnewbury
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with his coach, Kyle Ruth from Training Think Tank. Nasal Breathing has made it’s way into the world of training in recent years, after people like Wim Hof began to capture the attention of scientists and mainstream media with his impressive human feats, as well as the release of books like ‘Breath’ by James Nestor and ‘The Oxygen Advantage’ by Patrick McKeown which have reached a wide spread of general population folks.
In this episode, Kyle, who has deeply explored ‘breathing’ and it’s application to sports performance, talks about some of the ways in which we can implement nasal breathing protocols into our training, and explains some of the impressive results that come from it. Whether you’re a competitive athlete, and fitness enthusiast, or someone who has an interest in breath work, there are a tonne of actionable takeaways in this episode.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed and the Process Programming coaching team sit down to discuss concept of “constantly varied exercise”. The goal of this discussion was to look at this concept, popularised by CrossFit, from as many angles as possible. The pros, the cons, who would benefit from it, who wouldn’t’ benefit from it….and lastly, we discuss the idea of ‘structured constant variance’.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed shares his thoughts on training prioritisation. He starts by defining the different styles of periodisation, and shares some of his own experiences, and when and why you might use each of them. He then shares why he favours ‘undulated/non-linear’ periodisation with his CrossFit and general health clients, and lastly he breaks down the process as to build a training framework for yourself or others.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Today we sit down with the Process Programming coaching team, and get to know a little more about Ed, Ant, Tammi and Alex. Isabell plays the role as show host, and she asks the everyone in the team 3 questions:
1. What have you learned about yourself in 2020?
2. What is the best thing to come out of COVID?
3. What is one thing you will achieve this coming year?
The episode concludes with some lighthearted, quick fire questions, which provide some good laughs for all.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Today, Ed and Ant sit down to discuss how to excel when it comes to Competition. Having just finished hosting the Process Programming Throwdown, a 3 week online competition, both Ed and Ant identified that there were a few areas where athletes were falling short. Whilst there are many different areas which contribute to success on game day, they identified 3 areas where they feel that people can implement some small changes, which can have a significant impact on game day performance and long term progress.
1. How to prepare for a workout/competition once you know the workout
2. Game day strategies and execution
3. Performance review, reflection and analysis
Whether you compete or not, the majority of these points have carry over into other aspects of life and other sports. We hope that you find these ideas beneficial as you continue to strive for self improvement!
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Today we welcome back Simone Arthur, who was a guest on the show on #34 where we dive into the concept of reverse dieting. Simone is a nutritionist working for The Method, an online group of dedicated nutrition coaches. She works with folks in all walks of life, but has a particular interest in working with athletes - one of them being the worlds fittest women, Tia-Clair Toomey.
Today we discuss nutrition and ‘the festive season’. What is generally a really happy and exciting time of year for us, the break away from routine can bring with it some tricky obstacles, like overeating, social engagements, no gym access and alcohol consumption! In this episode, Simone shares with us some tips and tricks that you can implement to ensure that you win over the holiday break!
Hope you enjoy this episode team, and have a great New Year!
Simone Arthur:
Instagram: @simonejanearthur
The Method Now:
Website: www.https://themethodnow.com.au/
Instagram: @themethodnow
Sponsors:
The Process Programming:
Website: www.theprocessprogramming.com
Instagram: @theprocessprogramming
Ben Patrick, also known as the @kneesovertoesguy on social media, has been making a major impact on the strength and conditioning world in the recent times. Through years of research and self-experimentation, Ben has created a system to help focus bring their knees out of pain, bulletproof themselves against future injuries, and enhance athletic performance. Ed has been incorporating Ben’s ‘Knee Ability For Life’ protocols into his own training, and into the training of his clients over the past year, and has seen amazing results. In this episode, Ben shares his own journey with knee pain, and the dives into the principles behind the training he prescribes.
Ben mentions two ‘must watch’ videos in this episode. Links to both of those can be found below:
1. Understanding the Knee essentials - https://youtu.be/ZfsDX3qR7YU
2. Understanding the Back essentials -https://youtu.be/Bv1eiOW0lEM
IG: @kneesovertoesguy
Website: https://www.atgonlinecoaching.com/
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Today Ed sits down with Brian Lai, a breathing coach and owner of Primal Breath Work. Brian’s journey started under the mentorship of Wim Hof, who is widely regarded as one of the most impressive and influential people when it comes to breath training and cold exposure. In this episode, Brian shares with us a life changing experience that lead him to discovering the power of the breath, and eventually making it his profession. We discuss the power of nasal breathing; the problem with mouth breathing; the importance of increasing Co2 tolerance for stress management and longevity; how to use the breath to improve sporting performance; Testing your own Co2 tolerance, and how to see improvements. A fascinating episode full of knowledge and practical take aways. We will most definitely be getting Brian back on the podcast!
Website: www.primalbw.com
Instagram: @primalbreathwork
Email: brian@primalbw.com
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In today’s episode, Ed sits down with Elena Hobson, owner of Body Shadow Physio in Hong Kong. Elena has a particular interest working with athletes, and one of the most knowledgeable physios that I have ever worked with on the topic of stress and how to effectively recover from them. In this episode we discuss Aerobic Stress, Anaerobic Stress, Mechanical Stress and Cognitive stress. We discuss what each of them are, what causes them, what some of the symptoms are, and how to effectively recover from it.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In today’s episode, Ed sits down once again with Health and Fitness coach, Olivia Park. In today’s episode, both Ed and Olivia share some of their recent explorations into stress management and the importance (and struggles) of ‘slowing down’. Today’s conversation revolves around the concept of stress management, and our fear of ‘stillness’, particularly for A-type individuals who are continuously pushing their limits in every aspect of life. The conversation also explores our struggles with ‘letting go’, ‘self-worth’ and ‘guilt’ when it comes to exercise. To close out the episode, we talk about the true meaning of ‘health’, and how social media and coaches have created the illusion that health is linked to the way we look, what we eat and what our exercise looks like. This episode is definitely for the deeper thinkers out there!
Website: Olivia Park Coaching
Instagram: @oliviaparkcoach
Facebook: https://www.facebook.com/OliviaParkCoaching/
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In today’s episode, Ed and Ant Hayes combine forces once again to take on some listener questions related to to the topic of training. We had some great questions come through this week, which we attack in the following order:
- What is the idea behind the “sustainable & repeatable” aerobic training?
- Auto regulation and self regulation with strength training: please explain, and what are the advantages & disadvantages of each?
- Programming for 2 days week, 3 days per week, 4 days per week. What are the differences?
- What goes through your mind when programming for groups?
- I’m just getting back to training & I’m unsure as to how many sessions a week are optimal?
- Would you advise training on the day you start feeling run down? Or would you avoid getting to that feeling to begin with?
- I’m programming for myself, how do I know when its time to change a variable? ex. Exercise, sets & reps
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Luke Starr is the owner and founder of Starr Strength and Performance, an online coaching organisation working with high-level of athletes in a number of different sports, but with a keen interest in the sport of CrossFit. This episode is an insightful back and forth between two passionate and experienced coaches sharing their lessons and experiences. The conversation soon circles around the conversation of programming, specifically related to the topic of developing strength and endurance simultaneously. Whether you’re an athlete or a coach, or are simply interested in understating the ‘why’ behind the training protocols that you have most probably followed at some point in your life, then this one is for you!
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, we switch gears slightly and talk about business. Izzy, taking the role of interviewer, asks Ed to retell the Coastal Fitness story: all the success and failures associated with building a team. If you are a part of an organisation, a business owner, or are a part of the Coastal and The Process Programming community, there are plenty of takeaways, plenty of laughs, and some stories that will probably surprise you!
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In today’s episode, Ed sits down with Nutrition Coach Frankie Mastroianni to take on some listener Q&A’s. Frankie is the owner and founder of Activeworks Nutrition, an online nutrition coaching organisation working with folks individually and in groups. In this episode, Ed takes some of the most frequently asked nutrition-based questions from his Instagram Q&As, and fires them at Frankie who provides some beautifully structured and well-articulated responses. Amongst the questions are conversations on logging and tracking; nutrition for females; nutrition for rest vs training days; refeeds; faults when trying to build muscle and stay lean; Intermittent fasting; carbohydrate timing; the effects of alcohol on the digestion and body composition; and if it fits your macros vs nutrient quality.
Frankie Mastroianni (IG): @Coach.frankiemaz
Website: Activeworks Nutrition
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Ed catches up with Tamarind Robinson, and together they discuss some of the learnings and lessons from recent times. We talk about her shift in training and mindset since life became ‘busier’, and since making the commitment to focus on training instead of competing. A large part of the conversation surrounds the idea of ‘intuitive training’ aka self-regulation and taking ownership of the training process. We share our struggles with self-regulation, the benefits of self-regulation, and some tools and tricks of the trade which can help us make better decisions when it comes to training intensity and volume.
Tamarind Robinson (IG): @tamarind111
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Simone Arthur is a nutritionist working for The Method, an online group of dedicated nutrition coaches. She works with folks in all walks of life but has a particular interest in working with athletes - one of them being the worlds fittest women, Tia-Clair Toomey. In this episode, we begin by unravelling Simone’s story, and what brought her to become a nutritionist. We then dive into a plethora of conversation surrounding nutrition, including Reverse Dieting; The Coaching Process; The Importance of Tracking; The Problems with ‘If it fits your macros’; and the mistake we are all making by focusing our energy on body composition. This episode is a blend of education and simple takeaways for us all to think about when it comes to nutrition.
Simone Arthur:
Instagram: @simonejanearthur
The Method Nutrition:
Website: https://www.themethodnow.com.au/
Instagram: @themethodnow
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
In this episode, Ed sits down with his childhood friend and professional footballer, Andrew Russell. Playing in one of the strongest football leagues in the world alongside some of the best players in the sport is a dream that many aspire to, but only few actually achieve. But what we don’t see is the trials and tribulations that come along with being a professional athlete. Since making the commitment to turn professional at 25 years old, Andrew’s journey has been far from easy. This episode begins by talking about Andrew’s story but quickly diverges to a deep conversation about goal setting, mindset, mental health, creating and trusting the process. We discuss the difference between rational vs emotional thinking; positive self-talk; visualisation; self-belief; being present and controlling the controllables. This conversation has plenty of ‘realness’ to it, as well as a number of actionable takeaways for folks in all walks of life.
Andrew Russell:
Instagram: @andy.russell23
Wikipedia: Andrew Russell
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Ed and Ant sit down to answer some great listener questions related to TRAINING. Working their way through 12 questions, Ed and Ant share different perspectives in how they attack the questions: Ed the coach who is training for longevity vs Ant the coach who is training for elite sport. In this episode, we discuss finding the right balance quality & technique work vs Intensity in workouts; How do I find the right coach and what to look for; Passive vs active recovery; Getting Stronger; How to train without a goal; How do you prevent the feeling of being overwhelmed when there are so many things to improve at in CrossFit; The biggest training mistakes people make; Structural ratios; training without sleep; and motivation vs discipline.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Richard is the right-hand man to industry pioneer Julien Pineau, founder of StrongFit. Together, they have spent the last 3+ years travelling the globe educating coaches on their unique methodologies of training and coaching. This episode is packed full of knowledge, so have your pen and paper at the ready folks. We discuss Richard’s near-death experience which brought him to the fitness industry; the importance of human connection in coaching; the concept of progress vs evolution; the importance of being present and having intention when training; keeping this simple, and why external factors are stopping us from progressing the way we want to - we need to start looking within.
Instagram - @rarebarracuda @strongfit1
Websites - StrongFit StrongFit Library
Youtube - StrongFit
Email - richard@strongfit.com
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Erwin is a freelance strength and conditioning coach based in Shanghai. Erwin was a former athlete, who dabbled in competitive bodybuilding, and eventually found himself in the CrossFit space in 2008. After making the move over from LA to Shanghai, Erwin pursued the goal of being a competitive CrossFitter. A wrist injury was the catalyst for change, and Erwin switched his focus to coaching. He works primarily with clients who are looking to excel at life and has adopted a holistic approach to coaching. In this episode, Erwin shares his story as an athlete and as a coach, and shares some insight into how he is helping people become the best version of themselves.
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
James is a strength and conditioning coach with a particular interest in body transformations. But he isn’t your typical transformation coach. Despite his interest in getting folks competition ready, he refuses to do it at the expense of their health. An idea that jives well with the LIVE PERFORM COMPETE community. In this episode, we begin by talking about James’ story and what brought him to being where he is today. We cover a bunch of topics in this episode: The importance of the process vs the outcome; Training principles; Indivdiualisation for nutrition and training; Obsession; Prepping for competition; and our experiences with the WHOOP band as a tool for tracking recovery
Sponsor:
Website: The Process Programming
Instagram: @theprocessprogramming
Ed sits down with his Process Programming coaching team, Ant, Tammi and Alex, to talk about of the recent announcements from CrossFit Inc… The CrossFit Open will be moving back to February/March! In this lighthearted round table discussion, the team shares their thoughts on the change: What changes will we make to our training now? What impact does a February vs an October CrossFit Open have on our community? Why do the CrossFit Open? What changes would we like to see to the format? We also talk about our personal goals: changes in how we define success, changes in mindset, changes in training. Hope you enjoy this episode folks!
Sponsor:
Website: The Process Programming www.theprocessprogramming.com
Instagram: @theprocessprogramming
Ed sits down with 5-time CrossFit Games athlete (Team x1, Individual x3, Masters x1) Alethea Boon. Her story is unique in many ways, beginning as a 14-year old representing her country at the Commonwealth Games in gymnastics. Alethea finished her stint as a gymnast like many others - broken and worn out. After setting out to find a form of training to keep her fit and healthy, she stumbled across CrossFit. Within the first year of training, she was competing at the 2014 Crossfit Games as a member of Team Active. What is most impressive about Alethea, is the daily work she puts into the mental aspect of performance. Journalling, visualisation, and weekly reflections have been staple in Alethea’s life for the last 20 years, and have been a massive contributor to her success as an athlete. An inspiring story from an inspiring person.
Episode Sponsor:
The Process Programming
@theprocessprogramming
Ed sits down with coach and (most recently) CrossFit Games Athlete, David Shorunke. David has been an athlete in some way, shape or form his entire life. The day he decided to step away from competitive rowing, is also the day that he started to search for a training methodology to fulfil what he had been missing for so many years as an endurance athlete. After realising that he clearly had some talent in the sport of CrossFit, he set off on a quest to be the best version of himself…6 years later, and he has qualified to the 2020 CrossFit Games. Join us as he shares his journey - the highs, the lows, and the lessons learned along the way.
Episode Sponsor:
The Process Programming
@theprocessprogramming
Ed sit’s down with Andy Edwards. Don’t let the title of this episode throw you off, there is much more to Andy than just being the coach to Jamie Simmonds (Greenwood). Andy is a 10-year affiliate owner (Dragon Athletic, Wales), The owner of an Online Training platform (Odyssey Training), and is a member of the CrossFit Seminar Staff. In this episode, we start by uncovering Andy’s story and how he found CrossFit, to then coaching some of the best athletes in the sport. We dive into some great conversation surrounding Andy’s coaching methodology, the importance of environment, coaching vs programming, learning from mistakes, and we finish by talking about what we would like to see in the future of CrossFit, both at the affiliate and the sporting level.
Links:
Odyssey Training
Dragon Athletic
Episode Sponsor: The Process Programming
In part 2, Sara starts by talking about a pivotal 2016, where she was on the brink of quitting CrossFit. She talks about the various coaches that she has worked with over the years; Training with Rich Froning and the Mayhem crew; stories, setbacks and challenges from the CrossFit Games. Finally, we conclude the episode by discussing the future - where would she like to see CrossFit grow as a sport; her life ambitions; and finally, we conclude by defining what her ultimate goal as an athlete is.
Episode Sponsor: The Process Programming
Ed sits down with 5 time CrossFit Games athlete, Sara Sigmusdottir. This is storytelling at its best, and Sara starts her this episode in the shoes of a self-conscious, insecure teenager who would do anything to skip gym class. Sara talks about the impact of her first coach in Bootcamp class, and her attempt at competing in bodybuilding. Her first introduction to CrossFit was by no means smooth sailing and hearing about her first few years in the sport (and making it to the CrossFit Games), it’s clear that a lot of her success stems from an extremely resilient mindset and a burning desire to improve.
Episode Sponsor: The Process Programming
Today I sit down with business owner, coach and athlete Joe Halim. Joe is Half-American, Half-Indonesian, and was born and raised in Jakarta, Indonesia. His childhood story is interesting, and is definitely worth sharing. Over the last 10 years, Joe has been a part of 4 different businesses but has now settled as a part-owner of Bengal S&C, an amazing outdoor training facility in the heart of Jakarta, and OYA Clinic. A big portion of today’s episode is centered around the Human Optimisation programme at OYA, and Joe’s personal journey experimenting with Testosterone Replacement Therapy. This is a subject that admittedly I am not very educated on, and I’m very grateful for Joe being so open in sharing his thoughts and experiences.
OYA Clinics
IG: @oyaclinicsindo
Website: https://www.oyaclinicsindonesia.com/
Episode Sponsor: The Process Programme
Today I sit down with business owner, coach, and athlete, Antonio Barrias. Antonio is an outspoken individual who isn’t afraid to stand up for what he believes in, but he can also walk the walk. He is a father who runs Macau’s first-ever CrossFit Affiliate, has been to the CrossFit Regionals twice as an individual, and still, despite everything on his plate, believes that he can make it to the CrossFit Games. In this episode, we uncover Antonio’s story and what drives him to do what he does.
Episode Sponsor: The Gymless Programme
Today, Ed goes solo to answer 5 listener questions from the last month. Today’s episode is all about coaching. Here are the questions, in order, that are answered in today’s episode:
1. After seeing your recent IG post listing all of your injuries, as someone who has struggled to deal with my own injuries in CrossFit, please share how you are able to bounce back so easily?
2. How do you build a strength training programme for someone who doesn’t have any goals in particular?
3. You mentioned the difference between training for the sport of CrossFit vs using CrossFit for health. What’s the difference? And how can affiliates do a better job here?
4. Explain discipline vs motivation when it comes to training?
5. In a nutshell, how do you programme for a CrossFit games athlete?
Episode sponsor: The LIVE, PERFORM, and COMPETE training programmes - 14-day free trial!
https://www.theprocessprogramming.com/
With a lot of gyms around the world reopening their doors in the next few weeks, today is all about sharing that our gym reopening journey with you. We break this episode into 3 categories: The gym member & client; The Business; and The Coaches. We share some of the experiences that we have dealt with, and provide some helpful takeaways for you to think about.
Sponsor: Day to Day Athleisure
Submit your name and email address to the Google Form, and be in the running to receive a top and pants from Day to Day Athleisure: https://docs.google.com/forms/d/e/1FAIpQLSe0PmpQ_oFeKvKlu-vsWXYLPcHKWG3987mrgrdAHQISj9ftww/viewform?usp=sf_link
Ed sits down with the one and only Travis Mayer. The 5 time CrossFit Games athlete shares his childhood story, and how his dream to become a professional motocross racer was laid to rest after being introduced to CrossFit at the age of 19. Travis retells the stories of some of the pivotal moments in his CrossFit career, which forced him to learn, adapt, and evolve. He discusses how he balances being a father of three, a successful affiliate owner, and a world-class athlete. To conclude, Travis shares his reasoning for un-affiliating his Gym, and why we was the fourth athlete to take a stand against competing at this year's CrossFit Games.
Sponsor: NOCCO Hong Kong
In today’s episode, Saed plays the role of the interviewer and sits down with Ed to discuss the recent shake-ups to CrossFit, following the tweet of former CEO Greg Glassman. We begin by reliving our thoughts and actions as a team on the day of the news dropping, and Ed shares his reasoning as to why he decided to unaffiliate Coastal Fitness. The conversation evolves into our relationship with Crossfit as a training methodology and as a sport, and some of the biggest problems that have lead to CrossFit’s ‘generally negative’ public perception. We conclude by reflecting on what the future holds for Coaches, Affiliates, and Athletes.
For more news on the recent changes to CrossFit: Morning Chalkup
Sponsor: The Process Programming
Andre is a man on a mission. For as long as he can remember, he has lived his life with purpose. It all begins with goal setting, which is followed by the creation and execution of a process to get him there. He’s a smart individual who has developed his craft as a coach by working at one of Dubai’s CrossFit powerhouses, InnerFight, and has now created a coaching facility as a part of his home in Denmark. Andre qualified to the CrossFit Games this season as a member of Team Butcher’s lab and narrowly missed out on CF Games qualification last year via Sanctioned event. Andre now has his eyes set on winning the CrossFit Games one day. Some great conversation on the importance of goal setting, having laser focus on your mission and going ALL IN.
Follow Andre Houdet on Instagram if you’re looking for coaching knowledge, inspiration, or are interested in following his journey as he achieves big things down the road at: @andrehoudet
Sponsored by The Process Programming
Ed and Alex rewind the clock back to humble beginnings in the North East of England. Alex was introduced to CrossFit at the age of 15, which saved him from going down a dangerous path with a troubled crowd. The decision led him to find passion and purpose in competing and coaching, which eventually lead to a coaching job in the Middle East, and eventually Hong Kong. There aren’t many adults in this day and age who started their journey at such a young age, and his path to athletic prowess as an athlete looks very different to most. I hope you enjoy this interesting personal story.
Sponsored by The Process Programming
2 weeks ago, CrossFit announced that the 2020 CrossFit Games will be going ahead, but with some drastic changes to the format. Ed sits down with Ant Haynes and Tammi Robinson, both who qualified to the 2020 Games as National Champions but will not be attending this year's games due to the exclusion of National Champions.
We begin by sharing their personal thoughts on the decision by CrossFit HQ; the life lessons learned over the last 2 months; their next goal and what their training is going to look like; and finally, we discuss what the future holds for CrossFit: affiliates, coaches, members, and elite athletes.
Sponsored by The Process Programming Website: https://www.theprocessprogramming.com/ Instagram: @theprocessprogramming Facebook: The Process Programming
Today, Ed tackles some listener Q&A’s which we have compiled over the last few weeks. The episode begins with Izzy and Ed sharing what the first week of business reopening has been like, and some of the leadership and business lessons Coastal has learned over the 6 weeks of closure. Today’s questions are focused more around training, so Ed puts his coaching hat on and takes a deep dive into these 5 bangers. Sponsored by: Clean Nutrition
Ed and Ant sit down to reflect on the last 6 weeks of gym closure, as Coastal Fitness prepares to open its doors once again. They share some of the personal struggles that they have had with their own training, and what they have done to overcome the obstacles. They discuss the GYMLESS programme and how much of a profound impact it has had on their lives, as well as their reluctancy to start it in the first place. Whether you are still on lockdown or are gearing up to step foot in the gym again, there are a tonne of helpful takeaways that our listeners can implement into their own lives. Enjoy.
Sponsored by: The Aqua Bag by Earned Athletic Apparel The GYMLESS Programme
Michael Mogard was a Crossfit games Individual athlete in 2013 and Crossfit Regionals Athlete from 2012-2017. He currently splits his year living in the USA and Brunei and runs CrossFit gyms in each location. Michael has a wife and 4 kids and they have created a unique culture of working out together as a family. Michaels coaches all 4 of his kids in weightlifting. Miah (age 10) and Jaimon (age 9), both won USAW National Championships this past summer in Anaheim California.
Ed and Mike sit down and wind back the years, uncovering his life which started as a kid who first stepped foot in the gym as a 10-year-old. A lot of his stories begin soon after moving to Brunei to open a CrossFit affiliate: multiple trips to the CF regionals, the CrossFit Games and now taking a unique approach to raising his 4 children.
Mike shares with us what he believes to be the biggest contributors as to why he was able to make it to the CrossFit Games in 2013 and comedically retells the story of his experience, one event at a time. For anyone who follows @michaelmogard on Instagram, you have probably stumbled across his son, @jaimon365 (in fact, there’s a much higher likelihood that you follow Jaimon than Mike, sorry bud). Mike and his wife, Emily, have taken a really unique approach to parenting by allowing the gym to be the teacher of life. It’s fascinating to hear their take an approach to raising their family. Enjoy!
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Olivia Park is a women’s health and performance coach who helps women find liberation from the ‘shoulds’ of the fitness industry and the all-or-nothing mindset through training with intention and intensity.
In today’s episode, Ed sits down with Olivia to discuss some crucial evidence-based information regarding female training and the menstrual cycle. The ratio of females who are training vs females who understand the impact of their cycles on things like energy, recovery, body composition, and mood is alarming. Olivia succinctly deconstructs the menstrual cycle into 4-week blocks (for ease of understanding), and highlights some of the physiological changes taking place in the female body, and how this can be applied to your training for a tonne of health and training gains. She highlights that the first step to success is that all women need to start tracking!
The two tracking apps Olivia mentions in this episode are: https://www.fitrwoman.com https://helloclue.com
Website: Olivia Park Coaching Instagram: @oliviaparkcoach Facebook: https://www.facebook.com/OliviaParkCoaching/ Sponsored by: Aqua Bags by Earned Athletic Apparel https://earnedathleticapparel.com/ (pre-sale begins May 4th 2020)
Ed sits down with Tanner Shuck, Strength and Conditioning Coach currently based in Dubai. Tanner retells of his childhood and early adult years as an athlete. Have first set foot in the gym at the age of 8, to playing Division 1 football in Texas, to then pursuing the journey of competing at the CrossFit Games, Tanner is living proof that to be great at anything requires unwavering passion, extreme tenacity, and a one-track mind. If you follow Tanner on his social media channels, you will quickly come to realise that he’s a man who believes in doing the simple things really, really well. There is no BS with this guy. We talk about his love for strength training and why he feels that it should be a fundamental part of any training programme; we learn about why he is such a big advocate of high protein, ‘carnivore-esque’ diets; and what his most fundamentals beliefs are as a coach.
If you don’t currently follow @tanner_shuck on Instagram, then you are missing out. I think everyone needs his straight-up honesty and authenticity in their lives. To learn more about his online programmes, head over to: http://truestrength.co/
Today’s sponsor: Mother Nature
Today, Ed sits down with his coach of 6 years, Kyle Ruth. Kyle has been a coach at Training Think Tank since 2013. Born in 1985, Kyle was a competitive swimmer in high school and college. After his swimming career peaked he discovered Crossfit and eventually opened his own gym. Kyle’s current roster of athletes includes CrossFit competitors and swimmers. He has worked with athletes competing in both the Crossfit Games and the Olympics in a range of age-group divisions.
This episode has a storytelling theme, as Ed and Kyle relive some of their journey together as coach and athlete. As two like-minded coaches, Ed and Kyle share very similar thoughts when it comes to coaching and athlete development, which they explore in detail: they debate volume vs intensity, auto regulated training and its application to group and individual coaching, the most important pillars of coaching, assess client readiness, how to find yourself a coach and why coaches need coaches. Whether you are a high-level athlete, a coach, or just love hearing people talk about fitness, this episode has it all.
Sponsor: The GYMLESS Programme https://www.wodup.com/marketplace/gymless
Ed is joined in the studio by the owners and managers of 3 of Hong Kong’s leading gym businesses. Having been ordered to close our doors to the public a week ago, today’s conversation revolved around what we have done to ensure we come out of this situation in a better place than we entered it. We discuss the measures that we put in place leading into the shutdown, filtering out the noise from the media, and preparing ourselves for the worst-case scenario.
We discuss how to keep your staff and coaches motivated and driven, and the importance of making decisions as a team. A really interesting conversation was about how we have all adapted to the situation with our service offerings: online classes, community engagement, personal communication, membership extensions, and virtual coaching to name a few. To conclude, we discuss what the future holds for the fitness industry and gym businesses in general.
There are so many takeaways that apply to everyday life: The long term benefits of building culture and community. The importance of open and honest communication. And why leaders and organisations must lead from the from.
Sponsored by: The Hong Kong Government
Ed sits down with Mike Molloy, owner of M2 Performance Nutrition. Mike has been around CrossFit for over 10 years and is the nutrition coach of some of the sports’ top athletes including Sara Sigmundsdottir Haley Adams, Chyna Cho, and Tamarind Robinson. Both Tamarind Robinson (Episode 3) and Ant Haynes (Episode 2) join in on this round table discussion.
In this episode, we dive into some of the challenges that people are facing whilst being on home lockdown as a part of the world's attempt to control Covid-19 through social distancing. Mike eloquently describes three avatars of people 1) The bored Eater 2) The stressed under-eater, and 3)The stressed over-eater. We dive into some of the basic science as to why we make these choices, and discuss strategies to overcome it. We also expand further on some of the themes covered in episode 5 regarding stress management, mindset and making smart choices with exercise during these tough times.
Whether you are currently confined to your home or not, there are so many gems in this episode which everyone can take away and apply to themselves.
Mike Molloy (IG): @mike_m2pn M2PerformanceNutrition (website): https://m2performancenutrition.com/ M2 Performance Nutrition (IG): @m2performancenutrition
Sponsored by: Earned Athletic Apparel Get an exclusive 25% off discount: LPC25
Ed and Izzy sit down to discuss how to navigate the challenges that currently exist as a result of the Corona virus. As gyms continue to close down around the world, and more people are entering quarantine periods, we are being challenged both mentally and physically. In this episode, we discuss the importance of taking control of the controllables. We talk about the importance of having a growth mindset; finding opportunities for improvements; how to filter through the numerous free programmes on offer and how to make an informed choice; how to effectively train with minimal equipment; The type of training we should be avoiding; and lastly, we announce the launch of GYMLESS programming, which will be free for folks to join all around the world.
GYMLESS Programming: https://www.instagram.com/theprocessprogramming/?hl=en
In this second episode of our 'Road to the CrossFit Games' series, Ed sits down with his athlete, Tammi Robinson, as they rewind the clock to look back on some pivotal events in her life: We explore Tammi's childhood and her love for sport and competition, a career in McDonalds, stepping into a CrossFit gym for the first time, winning a medal at the CrossFit Games, and then deciding that she was done with competing.
This episode is sponsored by NOCCO - win a case of your favourite flavour! Find out how by visiting the @liveperformcompete Instagram page,