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What would you do if you were 19, barely spoke English, and got a random Instagram DM offering you a job across the world? If you’re Gustavo, you pack your bags and get on the flight. In this episode of the Process Podcast, we sit down with our newest coach, Gustavo, to uncover his wild journey from the streets of São Paulo to the coaching floor in Hong Kong. From being forced into the gym by his mom to fainting in his very first CrossFit class, Gus’s story is nothing short of incredible. We dive into the culture shocks, the rebellious school days, and the crazy way he taught himself a second language. What to expect in this episode: -The rebellious years: Why Gus refused to wear his school uniform and how he handled childhood confrontation. -A humbling start: The hilarious story of Gus fainting during the warm-up of his very first CrossFit class. -Record-breaking fitness: How he became the youngest CrossFit Level 3 trainer in the world. -The great escape: The reckless decision to leave Brazil for Hong Kong at 19 based on an Instagram message. -Culture shock: The massive differences between Brazil and Hong Kong (and why he refuses to accept Char Siu as real BBQ). -The ultimate life hack: How Gus taught himself fluent English purely by reading CrossFit training guides. 🌍 From São Paulo to Hong Kong, Gus’s story proves that taking a massive leap of faith pays off. Listen to the full conversation on this week’s episode of the Process Podcast! 👇

What happens when you put five Coastal Fitness coaches in one room with microphones? A lot of roasting, some questionable first impressions, a few brutal truths, and a surprisingly honest conversation about what it really means to be a coach. In this episode, the boys sit down for a roundtable on how they ended up in coaching, the dream jobs that didn’t quite work out, the realities of working in fitness, and the emotional side of the job that most clients never see. Expect laughs, chaos, honesty, and a reminder that coaching is about much more than writing workouts. In this episode, expect: - The boys’ hilarious first impressions of each other - Failed dream jobs, from rugby player to dolphin trainer - Why none of them actually planned to become coaches - The truth about long hours, burnout, and emotional bandwidth - What personal trainers deal with behind the scenes - The “Most Likely To” game: worst diet, best playlist, biggest program hopper, and more - Why coaching is really a relationship business - The wins that make the tough parts worth it - A lot of banter, questionable insults, and some heartfelt moments If you enjoyed this episode, make sure you hit subscribe, leave us a review, and share it with someone who trains, coaches, or has ever wondered what really goes on behind the scenes in the fitness industry.

If you’re only paying for workouts, you may be missing the bigger picture. In this episode, Ed and Izzy reveal why Coastal Fitness is moving away from the traditional personal training model and building something far more complete: a full health and performance system designed to help clients create lasting change inside and outside the gym. After 16 years of coaching, we’ve realised that real results don’t come from simply showing up for sessions. They come from having the right team, the right data, the right accountability, and the right support across training, nutrition, lifestyle, recovery, and long-term health. What to Expect in This Episode - Why Coastal Fitness is changing a 16-year personal training model - The biggest problems with traditional one-on-one coaching - Why paying for sessions alone often fails to create lasting results - How our new Peak Performance Program is different from standard PT - Why clients now work with a team of coaches, specialists, and a Results Manager - How nutrition, sleep, lifestyle, accountability, and movement outside the gym impact progress - Why busy professionals, parents, and adults over 40 need a smarter approach to training - How state-of-the-art testing and the Coastal 360 assessment helps us build better programs - Why two focused training sessions per week can be enough when the full system is in place - How regular reassessments keep clients progressing toward their goals - Why the future of personal training is less about workouts — and more about complete health, performance, and longevity If you’re interested in experiencing the Success Accelerator or joining the Peak Performance Program, reach out to Ed directly on social media or contact Coastal Fitness. We’d love to jump on a call, learn more about your training history, and see if we’re the right fit to help you move, feel, and perform better.

What does it really cost to represent your country in three different sports? In this episode, Ant Haynes holds nothing back as he reveals the brutal reality behind his athletic career in Rugby, CrossFit, and HYROX. From catastrophic injuries on the competition floor to the wild, booze-fueled hazing of professional rugby, Ant exposes the highs and extreme lows of chasing greatness. What you’ll learn in this episode: -The Workout from Hell: The single training session that made Ant literally think he was going to die. -Rugby’s Wild Culture: Naked bus rides, extreme hazing, and why he calls rugby the "worst culture" he’s experienced. -The Ultimate Betrayal: How a pre-approved holiday to Thailand cost him his national team captaincy and salary. -Body Breaking: Why CrossFit destroyed his body more than getting smashed on the rugby pitch. -The Million-Dollar Regret: The massive Middle East payday he walked away from—and if he regrets it today. 🎧 Don't miss out on weekly episodes! If Ant's story resonated with you today, make sure to hit the Subscribe button. It’s the best way to support the podcast and ensures we can keep bringing you top-tier guests and unfiltered conversations.

What do mum’s jeggings, wet cash, CrossFit.com, gut health, and a 10-year coaching comeback all have in common? Andy Bratsanos. In this episode, Ed sits down with one of Coastal Fitness’ original coaches — and newest returning team member — to unpack the hilarious, chaotic, and surprisingly deep story behind his journey. From helping shape the early days of Coastal Fitness, to leaving the industry for corporate life, to battling gut health issues and health anxiety, Andy shares why he’s back, what he’s learned, and what he’s bringing to the next evolution of Coastal. This one has everything: old-school Hong Kong nightlife, bootcamp business chaos, CrossFit origin stories, coaching philosophy, and some very questionable fashion decisions. Link in bio to tune in now.

CrossFit or Bodybuilding? High skill or raw strength? Today, Toby and Schalk defend their programs to the death. We dive into the stereotypes, the injury rates, and the real reason you aren't seeing the physique changes you want. Episode Highlights: 00:00 - The ultimate showdown: Build vs. CrossFit 07:44 - Who should absolutely never do CrossFit? 23:00 - Why Schalk quit CrossFit to focus on aesthetics. 37:50 - Defending the biggest stereotypes (Is CrossFit actually dangerous?). 45:20 - What happens if you try to do both programs at once? 51:55 - The only 3 exercises you need for the rest of your life. Link in bio to tune in. Ps: Whether you want to master high-level skills or build a resilient, aesthetic foundation, we have a program for you. Head over to www.theprocessprogramming.com to join Build or CrossFit today!

Struggling to grow your gym? These two leadership mistakes could be the reason. We share: Why gym owners must stop being cheerleaders How to get out of the way of your own growth The top numbers every gym business owner must track How to set KPIs that drive real performance If you want to build a profitable, scalable fitness business — this episode is a must‑watch.

What happens when your ego writes checks your body can’t cash? In this throwback episode from our HYROX Hong Kong race, the trash talk gets WAY out of hand. We made a bet: If Karan wins, he becomes the CEO of Coastal Fitness. If Ed wins, Karan gets fired. Tune in to hear the hilarious, painful, and humiliating reality check that followed. From forgotten timing chips to full-body cramps and wanting to sneak out of the arena mid-race, this is a masterclass in what not to do. Plus, Izzy returns to the competition floor after 6 years and absolutely puts the boys to shame! Drop a comment: What’s the worst bet you’ve ever made?

Eric Helms Got in the BEST Shape of His Life at 42 (Naturally!) And here is His Exact Blueprint. Today we are throwing it back to an absolute masterclass with Dr. Eric Helms—Chief Science Officer at 3DMJ, natural pro bodybuilder, and the guy who literally wrote the book on strength and hypertrophy. Eric reveals how he stepped on stage at 42 looking better than ever, entirely drug-free. We dive deep into the lab and the gym to discuss: 💥 The "Junk Volume" trap: Why doing more sets isn't always better 💥 Why the eccentric (lowering) phase of your lift is the ultimate secret weapon for growth 💥 The truth about "lengthened partials" and choosing the right exercises 💥 How to build a time-efficient, 60-minute workout that actually yields results Whether you're a beginner or a 10-year gym veteran, this episode will completely change the way you look at training. Subscribe and tune in! 🎧

In this throwback episode, we sit down with Adrien Semblat, Managing Director of PUMA (Hong Kong & Macau), to uncover the explosive rise of running and fitness racing. Adrien drops a massive bombshell prediction about the future of HYROX (hint: we’re talking MILLIONS of competitors by 2030 📈), reveals what goes into creating the ultimate hybrid training shoe, and explains why the days of just "surviving" a workout are over. In this episode, we uncover: 🔥 The insane growth of HYROX and where the sport is heading next 👟 Are modern running shoes basically cheating? (The truth about carbon plates & Nitro foam!) 🤝 Why PUMA went all-in on HYROX from day one 🧠 The ultimate secret to building unshakeable self-confidence Hit play to find out where the fitness industry is heading next! Don't forget to hit SUBSCRIBE if you want to stay ahead of the curve.

German Volume Training. Endless drop sets. Chasing the pump. We’ve all done it. In this top-performing throwback episode, Patrick James exposes the training mistakes even experienced lifters still make — and explains: How hypertrophy actually works (in simple terms) Why you don’t need more volume The truth about “functional bodybuilding” Why novelty is killing your progress What 1,500+ online members taught him about real results If your physique hasn’t changed in a year… this episode might explain why.

Before The Process Podcast, we were Live Perform Compete — and this was one of our most powerful conversations ever. In this throwback episode, Sara Sigmundsdottir opens up about the year that broke her… and rebuilt her. * ACL tear two days before the Open * Losing her dog * Stuck in Iceland during COVID * Questioning her identity beyond CrossFit * Battling performance anxiety at the Games This isn’t just about injury. It’s about fear, pressure, burnout, and what happens when your entire identity is stripped away. Sara 2.0 was born in this conversation. If you’ve ever felt like you didn’t belong… this one hits deep.

Is it possible to chase elite fitness goals while surviving on zero sleep and raising a newborn? In this episode of the Process Podcast, Ed (dad to a 6-month-old) and Izzy (mom to a 2.5-year-old) get brutally honest about the reality of training as new parents. From the crushing guilt of leaving your partner solo-parenting, to the harsh reality of dropping CrossFit for 45-minute survival workouts, we hold nothing back. Plus, Izzy reveals the controversial reason why she stopped saying she trains "for her daughter." If you are a parent struggling to find your fitness identity again, you cannot miss this episode. What to Expect in This Episode - How sleep deprivation really impacts your training - ⁠Why 45-minute workouts are a game changer - ⁠The biggest mistake we made trying to “do it all” - ⁠How our fitness goals changed after having kids - ⁠The truth about gym guilt (and how to handle it) - ⁠Why training for yourself matters more than you think - ⁠ 🎙️ New episode drops Monday. Hit subscribe now so you don’t miss it… and send this to a parent who needs to hear it.

“HYROX is just a trend.” “It’ll die out like every other fitness craze.” We asked the Managing Director of HYROX APAC directly: Is this sustainable, or just hype? Gary Wan shares the long-term strategy behind building HYROX as a legitimate global sport, not just another event series. From grassroots youth racing to Olympic ambitions… the vision is much bigger than most people realize. What You’ll Hear: - Why HYROX isn’t built like a typical fitness trend - ⁠The 3 pillars keeping the sport growing long-term - ⁠The importance of elite athletes & hero figures - ⁠The plan for youth & grassroots development - ⁠Why professional production matters - ⁠The roadmap toward Olympic recognition - ⁠Why community is the true growth engine HYROX isn’t just growing. It’s building something global. And this episode shows you exactly how. If you enjoyed this conversation, share it with someone chasing big goals, and don’t forget to hit subscribe so you never miss what’s next.

Most HYROX athletes think they need more conditioning. They’re wrong. In this episode, we break down why strength might be the biggest limiter in your performance. From sled strategy to wall ball fatigue to running economy, we unpack exactly why you should be getting stronger. We sit down with Head of HYROX Programming, Karan Sanjeev, to break down: - The strength continuum explained for HYROX - ⁠Why absolute strength matters more than you think - ⁠The movements with the biggest carryover to race day - ⁠How to periodize your year (so you stop racing tired) - ⁠Why sled performance isn’t just about strength — it’s about bodyweight This is the blueprint we use inside Coastal Fitness… now shared publicly.