The Fast Cast: Recent Episodes
Ben Owen
The Fast Cast is Fast Way To Fitness' podcast show where we talk around how to transform your life by transforming your health.In this podcast we'll be sharing with you Food, Focus and Fitness content that will help you becoming healthier, fitter and happier.
Jennifer is the head of wellbeing at North Wales police and before joining FAST has little to no interest in sports or fitness.
She tells Mark how PE at school put her off and associated sports with being humiliated.
Since joining FAST her outlook on fitness has changed, and she's really noticed an improvement in many aspects of her life- from feeling better, looking better and even sleeping better.
Listen all about Jen's experience so far at FAST and how fitness is key to a better wellbeing!
"We are a result of what we do everyday"
In this podcast, Mark is joined by one of our newest coaches, Chris!
How did Chris go from throwing weights around in the gym with no real structure or plan, to doing a 14 week body transformation and a cutting challenge with Rich?
Motivation comes and goes... they chat about why you should stop waiting around for motivation and take that first step! PLUS how to create a routine that you'll actually stick to!
In this little episode of the Fast Cast, Mark interviews his daughter Amber about our new Kids Camp and how she's getting along.
FAST 50 is a 50 day health and fitness challenge designed to help you develop healthy habits and lose 5kg.
If you're thinking about signing up, or you've signed up and want a better idea of what you'll be up to for the 50 days, Mark and Ash will be talking about WHAT the challenge includes, WHO it's for and WHY you should get involved in it.
Rich and Alex are joined by a previous employee turned FAST member, Wendy Martin!
They chat all about the amazing community we have here at FAST, advice to people who may have gym anxiety and the reasons why people keep coming back to us year after year!
In this podcast, Rich challenges Chris to the best transformation, Ash gets denied entry to his next Crossfit comp, and Alex tells how not to go about losing 9kg in 2 weeks!
In this podcast John and Tony talk all about their crazy training routines before competing in the insane distance triathlon, Ironman and the crazy 50k ultramathathon, Serpent Trail!
In this weeks podcast Ben interviews Dr Fairoz Fayaz!
They chat about various ways you can really improve your health without adding ££££ to your budget!
Most of us know by now that drinking water is important for our health..
But are we drinking enough?
The average person in the UK only drinks 1.7 litres per day.. which is well below the 2.5 (for males) and 2.0 (for females) that is recommended by most leading health organisations!
As part of Nutrition and Hydration Week, our coaches are here with a brand new podcast where they share their expert knowledge on HYDRATION!
Learn more about Nutrition and Hydration Week here: N&H Week | Nutrition and Hydration Week
Delayed-onset muscle soreness is that crippling muscle ache you get in the days after doing any form of tough physical activity...
The pain that makes it difficult to sit down or even walk up the stairs..
But what if I told you that there's ways to speed up and improve your muscle recovery so you don't have to suffer for so long?
In this weeks podcast the coaches chat all about DOMS, what are they? How do I deal with them? Should I train with them? Plus, ways to improve your recovery time, so you can can carry on working towards your fitness goals 🩹
It's BIKE WEEK!
For this weeks podcast our Fast coaches chat all about exercising outside, from cycling, swimming, running and hiking...
What they love about being outdoors, what inspired them to start and why they didn't stop...
They also explain how going to the gym allows you to get better at these activities and why you should also add them into your reschemes!
For more information about bike week, check out their website! Bike Week 2021 30 May - 5 June | Cycling UK
As part of Mental Health Awareness Week Mark and Rich give a personal insight on their experiences with mental health.
They also discuss tips and tricks to help you deal with any struggles you may be facing.
Remember, you're not alone; talk to someone you trust. Sharing a problem is often the first step to recovery.
If your mental or emotional state quickly gets worse, or you're worried about someone you know - Help is available: Getting help | Mental Health Foundation
Inflammation is a word banded round in health, by doctors, coaches, personal trainers...
But what actually IS inflammation and HOW is it best treated.
Ben & Fairoz talk about the various symptoms and strategies you can use to treat inflammation based issues in your health.
Managing change is something every business owner, dieter, parent and human needs to learn to do well.
In this podcast we share the changes that we're managing at Fast Way To Fitness and how we're adapting to those changes.
This week we're looking at FITNESS TRAINING 101.
What are the 5 things you Need to embody in your training to have long term results.
We loved this interview,
Dr Fairoz Fayaz is a Naturopathic Doctor who specialises in functional medicine and is a highly experienced clinician who has treated patients for years.
What we loved about her approach to health was the encompassing of all ways to treat the body.
We talked across various topics from birth control to
Rich and Ben have the second most special Johnson in our lives join us today....
Alex.
Alex makes his first appearance on the podcast and shares his experience of transforming his body, how he's helped clietns lose over 50+kg and breaking his fixed mindset.
A great podcast.
Feeling like you need to understand a little more about confidence.
Check out this 38min Fast Cast to see if there's anything that can help you understand and action some more confident moves in your life.
The passage at the start is by Marianne Williamson:
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”Enjoy
In this episode Rich Blake interviews Luke McKenna from Prodigy Transformations. They discuss everything food, from where to start as a beginner to advanced practices and supplements,
The fitness industry is thwart with stories about what helps your body change.
In this episode we dive into 5 Myths about Food & Fitness.
As we're navigating the coronavirus pandemic I believe its so important that we bring our best possible energy, thinking and 'selves' to our families, teams and friends.
In this podcast I share a lesson from my coach about two triangles that changed my week.
The Drama Triangle and the Empowerment triangle.
Enjoy.
Coaching is one of the Fastest growing industries in the world.
In the time where a coach and a coachee enter together in paired thinking magic can happen and miracles can unfold as people dramatically shift their perspectives.
If you've ever wondered what 'coaching is all about' and why you'd get a coach, jump in on this audio podcast where we share our thoughts about why you may benefit from having a coach.
In Today's session we're helping Guys understand Girls better,
And girls understand girls better.
Leanne Ellington is a Female self image coach who help women understand themselves better, ditch their inner bitches and live a life by design not default.
In this podcast we hear about her story and how she helps women ditch their bitches and some of the amazing thinking she's got around transformation.
How To Lose Body Fat 101
If you're looking to start losing body fat, speed up the rate of body fat you're losing or simply learn more about sustainable fat loss today we're sharing a 101 for how to shift body fat.
In this podcast we cover:
- What to think about when starting your fat loss journey
- The must knows about Calories, Macros and Micronutrients
- What really matters.
We really enjoyed recording this one and we hope you enjoy listening.
If you've enjoyed the podcast please feel free to leave us a review on apple podcasts.
Every 10 Episodes we've committed to answering your questions on Focus, Fitness and Food.
These can be questions about your training, to your diet or even motivation.
In these Fast Casts we'll endeavour to answer your questions as best as we possibly can and then if we don't know the answer... We'll bring on an expert to answer them in a future FAST Cast.
Todays questions:
FOCUS:
1.Lockdown has taken all of my fitness goals away… My holidays are cancelled, my 10k is cancelled and I feel so demotivated. How can I get back the feeling of being on track?
2.I’ve lost 40kg following a meal plan, but over Christmas I fell off the wagon and pigged out when I went home for a few weeks, behaving in ‘my old ways’ why is this happening and what do I do to stop it?
3.I do well for the first few weeks then fall off the wagon? How can I change this.
4 What's your.Favourite APP for staying focused.
FITNESS:
1. In the absence of of Strength classes or access to weights what the best way to maintain muscle mass?
- When should action be taken on deciding whether your actually tired.
-Should I train or should I rest and how can my mindset be changed in trying not to feel guilty if I chose to rest.
How would resting actually benefit me the next day/ the long run
- Favourite piece of equipment/ home workouts?
FOOD:
- How to calculate bulking Macros (how to gain weight)
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Is it possible to bulk at home with dumbbells?
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Vegan the day before rugby game day:
- Pre match nutrition
3.Favourite meal of convenience.
In this episode Benjamin Owen is interviewed by John Astbury.
Ben Owen is the founder of Fast Way To Fitness and John thought it would be a great idea to share with you the journey about Fast, how it all started and why.
In this interview Ben shares his story about Fast and how it grew from a small personal training business to one of the country's most widely known body transformation businesses.
In this interview Ben shares his journey through personal development, business.
A must listen for any Fast Fan, Wannabe personal trainer or Fast Cast listener who wants to know more about the host.
The term 'resilience' may be some HR term you hear in work now and again...
But what actually is resilience and how do you build it?
2020 was a year that tested everyone and those who seemed to just breeze through it no doubt displayed next level resilience.
In this podcast we talk about how to BUILD resilience and where to focus.
The 5 Pillars being the foundation of physical, mental and social wellbeing.
This podcast is a MUST listen for anyone looking to perform better in life and work.
If you live in the Chester & Warrigton area and you'd like to book onto a fully funded workshop simply visit:
https://www.fastworkforcewellness.co.uk/optin
In this Episode I get the pleasure of interviewing the most special guest I'm ever likely to have on. My very own baby momma, Poppy Johnson.
Poppy is a super successful young entrepreneur who runs multiple businesses including Faces By Poppy, Poise Salon, Poise Make up brushes and is the founder of the North Wales Young Business Awards.
This year Poppy gave birth to our beautiful daughter Effie Beau Owen and one of the topics we talked about throughout the pregnancy was body change and body image.
In this podcast we talk about exactly that.
Listen in and let us know if anything resonated with you.
In this Episode Benjamin Owen is joined by Fast Coach John Astbury.
Ben and John are both super passionate about helping people through the process of coaching and mentoring.
The discussion is about how to find a great coach to help you with your health and fitness or self development pursuits.
In this episode Richard Blake and Benjamin Owen talk and share the Fast Ways to stick to your exercise regimen.
In this session they share:
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All about making choosing fitness you love a priority.
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The Start low, Go Slow and Aim High approach to Fitness.
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How wearable tech is a great way to build accountability.
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The Power of Myzone and how you can join the global Fast Tribe.
Check out the podcast and feel free to shoot us any questions on our social channels.
In this podcast The Fast Coach Benjamin Owen and Richard Blake share with you ways to STICK to the goals that you've made for your progress this year.
In the session they share:
The Focus Pyramid:
- Disrupt
- Data
- Direction
- Drive
How to leverage the ways of the attention engineers with:
- Rewards
- Community
- Alerts& Reminders
Along with some great insights into Food Focus & Fitness.
As we're in that niec bit between Christmas and New year, there are some great opportunities to think about what we want to achieve in 2021.
In this podcast I share with you some of the thinking I personally use and invite clients to use when in the decision space about what they want to achieve.
1. THE WHY BEHIND THE GOAL.
You've got to be wholly bought into the stoary as to WHY you want to achieve your goal and it needs to be aligned with your highest values.
If you head on over to JOhn Demartini's values determination process you'll be able to find out what your highest values are.
Goals in line with what we value most are more likely to happen.
2. REVERSAL OF DESIRE.
Obstacles make me stronger.
In this section I walk you through a mindset technique I'm trying to develop personally. THis is where we see our biggest resistances as opportunities for growth.
THis is from the book by Barry Michels and Phil Stutz called "The Tools".
3. NAVIGATING SHAME AND GUILT.
At some point on our pursuit of success there is inevitably going to be moments and times we fail, fail massively.
We've got to learn how to deal with those moments.
4. LEVERAGE SOCIAL SUPPORT
We are social animals and sometimes we need the power of those around us to support us.
In the book "Switch" by chip and Dan Heath they say:
"Rally the herd" - Get social support
"Speak to the RIder" - Use data
"Motivate the elephant" - Use feeling.
Making sure you have 1-2 of the above in place will help you be more successful Next year.
In this episode Ben talks about some mindset shifts that may really help you with your motivation and thinking around training in December.
In this session he talks about:
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Building and unconditional and non negotiable love for fitness.
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The game of Snakes and ladders and how fitness is about putting in ladders and avoiding snakes.
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Playing a game where you avoid going backwards too.
Books mentioned in todays podcast:
No Sweat - By Michelle Segar
One of the questions we've received recently on more than one occasion is "How do I Stay Positive in a Negative situation like Covid"...
We've have this same questions in 50 shades of:
"How do I stay on track"...
"I'm using food to cope with the lockdowns"...
"What can I do to avoid being anxious"....
Many of these struggles manifest when we allow ourselves to fall into a negative mind state.
In Todays podcast Ben & Rich share their Fast Ways to keeping positive in a negative situation.
Check out the episode.
In this episode Rich and Ben share their biggest Food breakthroughs in 2020.
In this episode we talk about some of the lessons we've had personally and through coaching clients in 2020.
We talk about the fallacy of having a "perfect diet"
Also about Over calibration and where this could be a bigger issue in your life.
Rich shares about happiness being a choice and Ben talks about seeking connection through food.
Books we mention on this episode:
- Mans search for meaning - Viktor Frankl
In this Episode Benjamin Owen is joined by Richard Blake as they answer the questions from the Fast Way To Fitness Tribe.
In this episode we answer questions about:
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Values and how having higher values for new areas of focus is totally cool and normal... And that obsessing about food is ok.
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Habits and how to upgrade them.
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Energy levels and how to not be a zombie that raids the fridge.
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Snacking
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Fitness/ Health Key Performance indicators and things we should look at when trying to get healthy.
Ok Ok, This episode was more for me than it was you,
However in this episode Zero I just wanted to share exactly what you can expect from The Fast Cast and how when listening if you hear something that you enjoy, can implement or want to give a try... Take imperfect action and have a go.
The Fast Cast is our Fast Way To Fitness podcast made for people looking to transform their life by transforming their body.
In the following episodes you can expect tips, tricks and hacks on how to improve your life, through the vehicle of body transformation.
We'll be interviewing current members who have over come similar struggles that you're perhaps going through...
We'll be sharing perspectives on problems that we see day in and day out in the gym and how we've either solved them ourselves or help particular clients solve them.
What we're famous for at Fast is our post workout "Take homes" and we've shared with the team that if they come up with a particularly great "Take home" piece of information that they should share it with our Fast Cast Subscribers.
Finally we'll be interviewing industry experts to share their game changing information on areas of body transformation.
Thank you so much for joining me and the Fast Team in our audio sessions.
We got this!
The Fast Cast Producers.