Mui Thomas is a rugby referee, caregiver, yoga instructor, and most recently, a HYROX competitor.Fresh off of her HYROX relay race, Mui is not looking for any applause. This isn't about inspiring others; it's about a complex person pushing her own limits, just like anyone else. Hear the struggles, the triumphs, and the unexpected humor in her unique journey.THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN📖 todaywellspent.comSave 10% on your purchase of their science-based daily journal with offer code THEPROCESSCONNECT WITH MUIFollow Mui on Instagram: instagram.com/mui_thomas92Find out more about Mui’s initiative: https://www.thegirlbehindtheface.comTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMINGWebsite: theprocessprogramming.comInstagram: instagram.com/theprocessprogrammingEducation: theprocessprogramming.com/coaching-education

Dave Markham is the co-founder of the Clubhouse Gym in Hong Kong, a space built on community, connection, and holistic well-being.With a background in rugby and personal training, Dave shares his journey from athlete to business owner, the lessons learned along the way, and how he’s creating a gym that feels like a second home. By focusing on core values like rebuilding, recharging, and reconnecting, Dave is redefining what a fitness community can be—serving not just bodies, but minds and relationships.THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN📖 todaywellspent.comSave 10% on your purchase of their science-based daily journal with offer code THEPROCESSCONNECT WITH DAVEinstagram.com/coach_darkhaminstagram.com/theclubhousehongkongTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMINGWebsite: theprocessprogramming.comInstagram: instagram.com/theprocessprogrammingEducation: theprocessprogramming.com/coaching-education

In this episode of Process Podcast, Ed sits down with Ant, Karan, and Izzy to reflect on their recent HYROX Hong Kong race.

They dive into why they signed up, their goals, race strategies, what went right and wrong, and how they’d approach it differently next time.

Whether you're a seasoned competitor or curious about race mindset and preparation, this episode offers honest insights into the highs and lows of competitive endurance in Hong Kong’s vibrant fitness community.

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LOOKING FOR A HYROX PROGRAM? THE PROCESS HAS THREE!

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For those who want to improve everything: https://store.wodup.com/the-process/12-week-hyrox-5-day-training-programme-regular

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Rylan Schadegg is an HYROX athlete in the coveted Elite 15, as well as endurance coach passionate about optimizing performance. With a background in trail running, obstacle racing, and strength training, Rylan shares his deep insights into race programming, assessment, pacing strategies, and the importance of balancing strength and endurance. Rylan's experience and practical advice will inspire and guide you on your fitness journey. Ed asks Rylan to dive into the science and strategy behind racing smarter, training better, and pushing the limits in HYROX. 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 RYLAN instagram.com/rylanschadegg THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education

Our in-house content creator Alex breaks down how he and his team are making the new BUILD programme Instagram account. Alex is no stranger to gym content, so what about BUILD fires him up? The same reason he loves to make videos in the first place. Find out how this new project challenges him and his team to put together a new kind of content to The Process arsenal! 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 FOLLOW BULD Instagram: instagram.com/buildprogramme Schalk: instagram.com/schalk.v Izzy: instagram.com/isabellwolfe THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education

Izzy shares her insights on creating strong team relationships and cultivating a positive company culture. Drawing from her experience at Coastal Fitness and beyond, Izzy reveals how fostering authentic relationships at work transforms teams, boosts morale, and drives success. From navigating challenging conversations to building genuine connections with colleagues, Izzy emphasizes the importance of trust, empathy, and values in leadership. 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

Josh Stone is a working professional who, with his teammates, rowed across the Atlantic Ocean in 42 days. From tackling extreme physical challenges to discovering life-changing perspectives on purpose, gratitude, and resilience, Josh reveals how saying "yes" to bold experiences can transform your life. His story is an inspiring reminder that pushing beyond comfort opens new horizons—both in sport and in life. 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

Maya Rolston is a nutritionist based in Hong Kong dedicated to helping women unlock confidence, improve their relationship with food, and achieve their health and performance goals. Today, Maya shares her personal journey — from early insecurities and unhealthy habits to becoming a trusted expert in nutrition. She reveals practical strategies to ditch the all-or-nothing mindset, develop sustainable habits, and find peace with food. Maya combines science-backed advice with a compassionate approach, guiding her clients to break free from restrictive diets and negative habits. 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 MAYA Reach her on Instagram: instagram.com/mayarolstonnutrition Apply for her 1-on-1 nutrition coaching: mayarolstonnutrition.com THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education

John Keane is a high performance and mindset coach dedicated to helping entrepreneurs, leaders, and individuals break out of their current limitations to become the person they truly want to become. Ed sits with John to share powerful stories, practical tools, and transformative insights on overcoming self-sabotage, shifting mindsets, and rewiring habits that hold us back. Discover how to deconstruct limiting patterns, embrace your future self, and create lasting change – whether you're feeling stuck in your career, habits, or beliefs. It’s time to rethink what’s possible and take actionable steps toward the life and success we desire. 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 JOHN Reach her on Instagram: instagram.com/john.keane_coach THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: theprocessprogramming.com/coaching-education

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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Save 10% on your purchase of their science-based daily journal with offer code THEPROCESS

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