THE PROCESS PODCAST

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...

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...

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 re...

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 lea...

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...

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 ae...

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...

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 dee...

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...

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 memb...

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 is...

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,...

“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...

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 - ⁠...

Most athletes are just “doing HYROX workouts” and hoping they get faster. Rich Ryan breaks down why that approach plateaus fast… and what actually separates Elite 15 athletes from everyone else. We dive into: - Why running 100km/week might be a mistake - ⁠The strength numbers you REALLY need - ⁠Why sleds ruin most races - ⁠The biggest pacing errors athletes make - ⁠How to train smarter (not just h...

Missed reps. Missed scores. Emotional meltdowns. In this raw episode, the team opens up about the Far East Showdown semifinal: what went wrong, who almost didn’t make it to the floor, and the moment everything nearly fell apart. Is this the end of the team… or unfinished business? In this episode, we cover: - How the team actually came together - ⁠The real goal going into semifinals - ⁠The injurie...

In this episode of Behind Building Coastal, Ed and Izzy open up about the month they almost broke the team — and faced the hardest strain in their 7-year partnership. What started as a leadership shift quickly turned into uncertainty, tension, and emotional fallout inside the business. In this conversation, they unpack: - What leadership uncertainty actually feels like from the inside - ⁠The emoti...

Are the core values on your office wall actually destroying your team's culture? In this episode, we sit down with Dr. Andrew Hall, a former professional rugby coach turned PhD Leadership Consultant, to uncover the harsh truth about high-performance teams. We dive deep into why most leaders fail, the toxic reality of the "feedback paradox," and why your ego is the #1 thing holding your business ba...

Charlie Jacobi represented Team USA in two Rugby World Cups. But no one prepared her for what came after. This is a raw conversation about identity, ego, grief, ambition, and rebuilding from scratch. In this episode, we cover: The identity crisis that hits when you retire from elite sport Why external validation is addictive The ego side of high performance (that nobody admits) Transitioning from...

HYROX changed fitness racing. Now Primal Race wants to take it further. Matthew Pewtner – ex-pro rugby player turned entrepreneur – joins us to talk about: - Why he created a race for strength-based athletes - ⁠The brutal truth about scaling a fitness business - ⁠What most entrepreneurs get wrong - ⁠The mindset needed to build something global - ⁠Why resilience is the ultimate competitive advantag...

Are you sabotaging your own success without even realizing it? This week, we are joined by elite performance coach Jason Stacy (coach to US Open winner Aryna Sabalenka). With over 25 years of experience, Jason drops massive truth bombs on why most people completely misunderstand high performance. We dive deep into his "Three E's" framework, why your physical body is the ultimate chea...

We sat down to talk about in-season vs off-season programming… and ended up exposing the real problem with most CrossFit programmes with Ed & Toby. In this episode, we dive deep into: - Why most coaches try to improve everything at once (and fail) - The biggest mistake in elite CrossFit programming - Why strength lasts longer than you think - How much volume elite athletes can actually tolerat...

Kyle Ruth explains the science of Blood Flow Restriction training and how it can improve hypertrophy, aerobic capacity, and even race performance. In This Episode: - What Blood Flow Restriction (BFR) training is — and why it accelerates strength & endurance gains - How to improve Hyrox performance without adding more running volume - The 2x10 minute BFR protocol that boosts aerobic capacity fa...

From kidney cancer to a life-altering stroke, Jeremy Austin has faced the kind of moments that change everything. Instead of stepping away, he rebuilt and became one of the most respected voices in global fitness and sport. In this episode, we unpack: 🎙 How he went from professional rugby to CrossFit pioneer 🏋️ Building one of Australia’s early CrossFit affiliates from scratch 💀 The kidney cancer...