Summary

The discussion explores the evolution of personal training, comparing face-to-face and online methods. It highlights the pros and cons of each approach, offering insights for trainers and clients to determine the best fit for their needs. The conversation also touches on the potential for a hybrid model that combines elements of both methods.

Takeaways

• Face-to-face training offers real-time feedback and correction.
• Online training provides flexibility and scalability.
• Hybrid models can offer the best of both worlds.
• Face-to-face PT fosters stronger human connections.
• Online PT allows access to global expertise.
• Face-to-face training can be more motivating for clients.
• Online coaching is cost-effective and accessible.
• Face-to-face PT has location and scheduling constraints.
• Online PT can lead to lower client engagement.
• Hybrid approaches can enhance trainer satisfaction.

Summary

Jon Bond discusses the importance of building strong relationships with clients in the fitness industry, emphasising trust, communication, and emotional intelligence. He shares personal anecdotes and insights on how to inspire long-term success through genuine connections.

Takeaways

• Build genuine connections to inspire long-term success.
• Trust is key for clients to open up about goals.
• Complimenting strengths boosts client confidence.
• Relationships can keep clients coming back.
• Passion in coaching inspires client motivation.
• Adapt communication style to client needs.
• Emotional intelligence is crucial in coaching.
• Diversity and inclusion enhance the fitness industry.
• Competency, care, and character retain clients.
• Communication is essential for client success.

Summary

Jon Bond explores the common barriers to exercise and how fitness professionals can help clients overcome them. He emphasises the importance of understanding clients' psychological and social barriers, and the role of motivation and environment in achieving fitness goals.
Jon shares strategies for personal trainers to enhance client adherence and success.

Takeaways

• Help clients overcome barriers to exercise and stay motivated.
• Understanding barriers is crucial for fitness professionals.
• Consistency is key to successful fitness programmes.
• Identify and address clients' psychological and social barriers.
• Incorporate client preferences to boost motivation.
• Celebrate client progress and milestones.
• Use SMART goals for effective fitness planning.
• Strengthen social support for better adherence.
• Educate clients on the benefits of healthy habits.
• Adapt training programmes to client needs and circumstances.

Summary

In this episode of the Storm Fitness Academy podcast, Jon Bond delves into the role of macronutrients—carbohydrates, fats, and proteins—in energy production and fitness performance. He explains how different energy systems in the body utilise these macronutrients based on exercise intensity and duration, and offers practical advice for trainers and athletes on optimising nutrition for performance and recovery.

Takeaways

• Carbohydrates are the body's preferred fuel for high-intensity activities.
• Fats are used for energy during low-intensity, long-duration activities.
• Proteins serve as a backup energy source and are crucial for muscle repair.
• The body relies on three energy systems: ATP-PC, lactic acid, and aerobic.
• No macronutrient is inherently bad; balance is key.
• Creating a calorie deficit is essential for fat loss, not cutting specific macronutrients.
• Match your fuel intake to your activity level for optimal performance.
• Hydration is crucial for efficient energy metabolism.
• Individualise nutrition plans based on personal preferences and goals.
• Understanding macronutrients can enhance training and client outcomes.

Summary

In this episode of the Storm Fitness Academy podcast, Jon Bond explores the benefits of outdoor fitness during autumn. He discusses how nature can boost physical and mental well-being, offering practical tips for incorporating outdoor activities into your routine.

Takeaways

• Spending time outdoors lowers cortisol levels, boosting immunity.
• Nature improves mood and reduces anxiety and depression symptoms.
• Outdoor activities enhance creativity and cognitive function.
• Autumn offers a perfect environment for outdoor fitness.
• Outdoor exercise provides a functional challenge, building resilience.
• Fresh air supports immune regulation and lowers inflammation.
• Outdoor circuits can be simple yet effective workouts.
• Hiking offers a mindful connection with nature.
• Outdoor training can be less intimidating than gyms.
• Enjoyment is key to long-term exercise commitment.

Summary

In this episode of the Storm Fitness Academy podcast, Jon Bond discusses the NHS physical activity guidelines and compares them to the lifestyle practices of the Blue Zones, areas known for their high number of centenarians. He explores the benefits of moderate and vigorous activities, strength training, and the importance of integrating movement into daily life. Jon also highlights the role of community, purpose, and nutrition in achieving long-term health.

Takeaways

• NHS guidelines recommend 150 minutes of moderate activity weekly.
• Vigorous activity can be substituted for moderate activity at a 2:1 ratio.
• Strength training should be done at least twice a week.
• Blue Zones integrate physical activity naturally into daily life.
• Community and social connections are vital for longevity.
• Nutrition in Blue Zones is largely plant-based with an 80% rule.
• Moderate alcohol consumption is common in Blue Zones.
• Purpose and stress management contribute to longevity in Blue Zones.
• NHS guidelines provide a structured approach to health.
• Blue Zones offer a lifestyle model for long-term health.

In this episode of the Storm Fitness Academy podcast, Jon Bond delves into the intricacies of athlete profiling using Formula One as a case study. He explores the importance of understanding the specific demands of a sport and how personal trainers can apply these insights to enhance their clients' performance. The discussion covers energy systems, strength endurance, body composition, and the role of a multidisciplinary team in optimising athlete performance.

Takeaways

• Athlete profiling is crucial for understanding sport-specific demands. 
• Formula One drivers require a unique blend of endurance, strength, and cognitive skills. 
• Energy systems like aerobic and anaerobic play a key role in performance. 
• Body composition is critical; drivers need low body fat and optimal weight. 
• Strength endurance, especially in neck and core, is vital for drivers. 
• Reaction times in Formula One are faster than average athletes. 
• A multidisciplinary team enhances athlete performance and longevity. 
• Data from wearables can guide training adjustments and prevent overtraining. 
• Sleep is essential for recovery and performance enhancement. 
• Personal trainers should specialise in areas they are passionate about.

Chapters

00:00:00 Introduction to Athlete Profiling 
00:00:33 Importance of Athlete Profiling 
00:01:27 Understanding Formula One Demands 
00:02:44 Energy Systems in Formula One 
00:05:09 Strength and Endurance Needs 
00:07:32 Body Composition and Reaction Time 
00:09:26 Testing and Normative Data 
00:11:52 Multidisciplinary Team Approach 
00:15:23 Data and Technology in Training 
00:16:13 Conclusion and Takeaways

In this episode of the Storm Fitness Academy podcast, Jon Bond discusses the critical concept of progressive overload in training. He explains its importance in achieving client results, avoiding burnout, and building resilience. The conversation delves into the psychology behind challenging oneself, the guidelines for effective training, and the necessity of recovery and individualisation in fitness programs. Jon emphasises that while guidelines are helpful, real coaching involves adapting to the unique needs of each client.

Takeaways

• Progressive overload is essential for client progress.
• The body requires new challenges to continue changing.
• Subjecting the body to stress is key to growth.
• Individualisation is crucial in training programs.
• Beginners tend to progress faster than advanced athletes.
• Recovery is as important as training intensity.
• Deload weeks can prevent injuries and promote faster progress.
• Tracking progress helps avoid overtraining.
• Guidelines should be adapted to individual needs.
• Real coaching involves personalising the approach for each client.

Chapters

00:00 Understanding Progressive Overload

03:19 The Psychology of Challenge and Resilience

12:43 Guidelines for Effective Training

17:44 The Importance of Recovery and Individualisation

Summary

Our most popular episode since launching the Storm Fitness Academy Podcast! Discover how exercise and being part of a fitness community can supercharge your “happy hormones” — dopamine, serotonin, oxytocin, and endorphins. We break down the science and share how the right training and social connections can lift your mood, reduce stress, and boost motivation. If you want to feel better, train harder, and enjoy the mental health benefits of being part of an active community, this is the episode you need to hear.

Takeaways

• Happy hormones are crucial for mental well-being.
• Endorphins act as natural painkillers during exercise.
• Dopamine is linked to feelings of accomplishment.
• Tracking workouts can enhance dopamine release.
• Serotonin boosts self-esteem and mental health.
• Oxytocin fosters community and connection in fitness.
• Challenging workouts can maximise endorphin release.
• Data tracking shows progress and improves motivation.
• Community support enhances oxytocin levels.
• Celebrating small victories is essential for motivation.

Chapters

00:00 Introduction to Happy Hormones
00:54 Understanding Endorphins and Their Role in Happiness
04:39 The Power of Dopamine in Accomplishment
09:03 Boosting Self-Esteem with Serotonin
12:48 The Love Hormone: Oxytocin and Community
16:38 Recap and Next Steps

Summary

In this episode, Jon Bond breaks down the concept of heart rate zones and their significance in fitness training. He simplifies the complexities of heart rate training, explaining the five distinct heart rate zones and their benefits. The discussion includes practical applications for personal trainers and fitness enthusiasts, common mistakes to avoid, and the importance of listening to one's body during training. Jon emphasises that understanding and utilising heart rate zones can enhance training effectiveness and client results.

Takeaways

• Heart rate training can simplify understanding workout intensity.
• There are five heart rate zones, each with unique benefits.
• Zone one focuses on recovery and warming up.
• Zone two builds an aerobic base and improves fat metabolism.
• Zone three enhances stamina and endurance.
• Zone four is about lactate threshold training.
• Zone five improves VO2 max and peak power.
• Beginners should focus on zones one, two, and three.
• Common mistakes include overusing HIIT and neglecting aerobic base.
• Listening to your body is crucial for effective training.

Chapters

00:00 Understanding Heart Rate Zones
01:35 The Importance of Heart Rate Training
08:25 Exploring the Five Heart Rate Zones
15:07 Practical Applications for Clients
17:32 Common Mistakes in Heart Rate Training
20:18 Listening to Your Body During Training

Summary

In this episode, Jon Bond shares the exciting news that Storm Fitness Academy has been recognised as one of the best personal training course providers in the UK for 2025. He discusses the importance of this recognition, emphasising the quality of education, support, and successful career outcomes for students. Jon highlights the personalised learning experience offered by the academy, catering to busy individuals looking to pursue a career in fitness, whether as a full-time job or a side hustle. He also explains the academy's customer-centric approach, which sets it apart from larger competitors, and reflects on his journey in the fitness industry.

Takeaways

Storm Fitness Academy has been recognised as a top training provider.
Recognition is based on quality, support, and career outcomes.
Students have a high chance of success with guaranteed interviews.
The academy encourages entrepreneurship in fitness.
The elite package offers comprehensive training and business coaching.
Flexibility is key for students balancing other commitments.
Personalised support is a major advantage over larger competitors.
The academy fosters a fun and engaging learning environment.
Students can easily communicate with instructors via WhatsApp.
Many students turn their side hustles into full-time careers.

Chapters

00:00 Celebrating Recognition: Storm Fitness Academy's Achievement
02:54 Quality and Support: What Sets Us Apart
05:48 Personalised Learning Experience: Flexibility for Real People
08:07 Building a Successful Fitness Career: From Side Hustle to Main Job
11:05 Customer-Centric Approach: Why Choose Storm Fitness Academy?
13:55 Reflecting on Success: A Journey of Passion and Growth

Please visit our website to get more information: https://www.stormfitnessacademy.co.uk/ 

🔔Take your fitness career to the next level! Subscribe now for expert training tips, expert health guidance and exclusive premier fitness courses.

https://www.youtube.com/@StormFitnessAcademyLtd/?sub_confirmation=1 

✅Important Links to Follow

🔗Linktree
https://linktr.ee/stormfitnessacademy 

✅  Stay Connected With Us.

👉Facebook: https://www.facebook.com/StormFitnessAcademy?fref=ts  
👉Instagram: https://www.instagram.com/stormfitnessacademy/ 
👉Website: https://www.stormfitnessacademy.co.uk/    
👉Podcast Website:https://www.stormfitnessacademy.co.uk/podcast/ 

📩 For Business Inquiries:  info@stormfitnessacademy.co.uk 

=============================

✅  About Storm Fitness Academy Ltd.

Storm Fitness Academy is the premier provider of personal training and fitness instructor courses in Brighton, Sussex and online – we have the experience and know-how to qualify you. As the premier training provider in the area, we offer nationally accredited REPs and CIMSPA-approved fitness qualifications that ensure you meet the UK’s required standard to work in the fitness industry. If you are interested in learning with us, get in touch today.

Our training is available at affordable prices, and we can arrange payment plans that you can repay interest-free over 12 months, so if you want to get started, there is no reason to delay. You can start your training as soon as we receive your deposit. As an added incentive, we offer guaranteed interviews for all academy graduates.

For Collaboration and Business inquiries, please use the contact information below:

📩  Email: info@stormfitnessacademy.co.uk   

🔔Are you ready to master fitness training with the experts? Subscribe & never miss an update on premier fitness courses, expert training tips, and exclusive conditioning tips! 
https://www.youtube.com/@StormFitnessAcademyLtd/?sub_confirmation=1 

=================================

⚠️DISCLAIMER: We do not accept any liability for any loss or damage incurred from you acting or not acting as a result of watching any of our publications. You acknowledge that you use the information we provide at your own risk. Do your research. 

Copyright Notice: This video and our YouTube channel contain dialogue, music, and images that are the property of Storm Fitness Academy Ltd. You are authorised to share the video link and channel and embed this video in your website or others as long as a link back to our YouTube channel is provided. 

© Storm Fitness Academy Ltd

Summary

In this episode of the Storm Fitness Academy podcast, Jon Bond discusses the significant benefits of cardio training for clients, focusing on cardiovascular and respiratory adaptations, practical applications for clients, and the long-term health benefits associated with regular cardio exercise. He emphasises how cardio training enhances heart strength, improves lung function, and promotes overall fitness, leading to better performance in daily activities and sports.

Takeaways

Cardio training strengthens the heart and lungs.
Increased stroke volume leads to better blood circulation.
A lower resting heart rate indicates better cardiovascular fitness.
More capillaries improve oxygen exchange in the body.
Regular cardio enhances stamina and endurance for daily activities.
Breathing becomes more efficient with cardio training.
Cardio reduces breathlessness during everyday tasks.
Long-term cardio exercise promotes heart and lung health.
Aerobic exercise helps normalise blood pressure.
Cardio is essential for managing weight and obesity.

Please visit our website to get more information: https://www.stormfitnessacademy.co.uk/ 

🔔Take your fitness career to the next level! Subscribe now for expert training tips, expert health guidance and exclusive premier fitness courses.

https://www.youtube.com/@StormFitnessAcademyLtd/?sub_confirmation=1 

✅Important Links to Follow

🔗Linktree
https://linktr.ee/stormfitnessacademy 

✅  Stay Connected With Us.

👉Facebook: https://www.facebook.com/StormFitnessAcademy?fref=ts  
👉Instagram: https://www.instagram.com/stormfitnessacademy/ 
👉Website: https://www.stormfitnessacademy.co.uk/    
👉Podcast Website:https://www.stormfitnessacademy.co.uk/podcast/ 

📩 For Business Inquiries:  info@stormfitnessacademy.co.uk 

=============================

✅  About Storm Fitness Academy Ltd.

Storm Fitness Academy is the premier provider of personal training and fitness instructor courses in Brighton, Sussex and online – we have the experience and know-how to qualify you. As the premier training provider in the area, we offer nationally accredited REPs and CIMSPA-approved fitness qualifications that ensure you meet the UK’s required standard to work in the fitness industry. If you are interested in learning with us, get in touch today.

Our training is available at affordable prices, and we can arrange payment plans that you can repay interest-free over 12 months, so if you want to get started, there is no reason to delay. You can start your training as soon as we receive your deposit. As an added incentive, we offer guaranteed interviews for all academy graduates.

For Collaboration and Business inquiries, please use the contact information below:

📩  Email: info@stormfitnessacademy.co.uk   

🔔Are you ready to master fitness training with the experts? Subscribe & never miss an update on premier fitness courses, expert training tips, and exclusive conditioning tips! 
https://www.youtube.com/@StormFitnessAcademyLtd/?sub_confirmation=1 

=================================

#CardioTraining
#CardiovascularHealth
#Fitness
#PersonalTraining
#Endurance
#RespiratoryHealth
#HeartHealth
#ExerciseBenefits
#PhysicalFitness
#HealthAndWellness

⚠️DISCLAIMER: We do not accept any liability for any loss or damage incurred from you acting or not acting as a result of watching any of our publications. You acknowledge that you use the information we provide at your own risk. Do your research. 

Copyright Notice: This video and our YouTube channel contain dialogue, music, and images that are the property of Storm Fitness Academy Ltd. You are authorised to share the video link and channel and embed this video in your website or others as long as a link back to our YouTube channel is provided. 

© Storm Fitness Academy Ltd

From Side Hustle to Passion Project: The PT Journey

Jon and Pete dive into the world of personal training — from early days in the park with just a kettlebell, to building a home gym studio and a waiting list of clients. Pete shares how he kept it lean, stayed in control of his time, and turned a side hustle into something that earns real money.

They chat online vs. in-person coaching, the power of starting small, and how a notebook can beat any CRM when you’re growing slow and steady. Plus, how resistance training isn’t just for strength — it’s about life quality too.

Thinking about PT work on the side? This episode’s full of great advice to help you do it your way.

Find Pete here

http://pbullytraining.com

00:00 Intro

01:00 Balancing 9-5 and PT side hustle

03:30 From park workouts to home gym

06:15 Online vs.  in-person coaching

09:00 Starting small: Resistance bands and kettlebells

12:00 Keeping workouts fresh and effective

15:00 The real impact of resistance training

18:30 Setting fitness goals and scaling down

21:00 Future plans: To scale or not to scale?

⸻

👊 For aspiring PTs:

If you’re thinking about dipping your toes into the PT pool without diving in headfirst, this chat offers heaps of insights and inspiration to make it happen on your terms.

👍 Enjoyed the chat? Give us a thumbs up!

🔔 Subscribe for more PT tips and stories: / @stormfitnessacademyltd

#PersonalTrainerJourney

#PTSideHustle

#FitnessPassionProject

#HomeGymSetup

#ClientProgression

#PTBusinessTips

#FitnessGoals

#WorkoutVariety

#StormFitnessAcademy

#FitnessLifestyle

#PTAdvice

Running with ADHD: Finding Focus, Community, and Your Pace

Today’s chat takes us on a refreshing jog through the benefits of exercise for ADHD and how running can be the perfect channel for both focus and community.  Our guest shares their personal journey with ADHD, revealing how hitting the pavement has been more than just a workout—it's their go-to for calming that restless mind.  Forget the treadmill monotony; it's all about fresh air, changing scenes, and that dopamine rush only nature can offer.

We dive into the brilliant concept of the Pacepal app, an inclusive platform connecting runners of all abilities—from solo joggers to wheelchair users.  Whether you’re in need of a running buddy or leading a group, this app is your ticket to finding like-minded folks.  It’s not just about clocking the miles; it’s about building connections, sharing experiences, and maybe even finding a few new clients if you're a coach.  

For trainers, there's a goldmine of advice here on supporting clients with ADHD, using exercise as a tool to enhance mental well-being.  And for everyone else, it’s a reminder of the simple joys and profound benefits of getting out there and moving.  

If your running shoes are gathering dust or your energy is in overdrive, this one's a nudge to lace up and hit the road.

00:00 Intro

02:00 Running and ADHD: A personal story
05:00 Why fresh air beats the treadmill every time
08:00 Meet the Pacepal app: Running made social
14:00 Inclusivity in running: partially sighted, blind, and wheelchair users
17:00 Coaching tips: Exercise and ADHD management
21:00 How trainers can use Pacepal to connect with clients

👍 Enjoyed our chat? Give us a thumbs up!

🔔 Subscribe for more insights into fitness and community building: / @stormfitnessacademyltd

Please visit our website to get more information: https://www.stormfitnessacademy.co.uk/ 

🔔Take your fitness career to the next level! Subscribe now for expert training tips, expert health guidance and exclusive premier fitness courses.

https://www.youtube.com/@StormFitnessAcademyLtd/?sub_confirmation=1 

✅Important Links to Follow

🔗Linktree
https://linktr.ee/stormfitnessacademy 

✅  Stay Connected With Us.

👉Facebook: https://www.facebook.com/StormFitnessAcademy?fref=ts  
👉Instagram: https://www.instagram.com/stormfitnessacademy/ 
👉Website: https://www.stormfitnessacademy.co.uk/    
👉Podcast Website:https://www.stormfitnessacademy.co.uk/podcast/ 

📩 For Business Inquiries:  info@stormfitnessacademy.co.uk 

=============================

✅  About Storm Fitness Academy Ltd.

Storm Fitness Academy is the premier provider of personal training and fitness instructor courses in Brighton, Sussex and online – we have the experience and know-how to qualify you. As the premier training provider in the area, we offer nationally accredited REPs and CIMSPA-approved fitness qualifications that ensure you meet the UK’s required standard to work in the fitness industry. If you are interested in learning with us, get in touch today.

Our training is available at affordable prices, and we can arrange payment plans that you can repay interest-free over 12 months, so if you want to get started, there is no reason to delay. You can start your training as soon as we receive your deposit. As an added incentive, we offer guaranteed interviews for all academy graduates.

For Collaboration and Business inquiries, please use the contact information below:

📩  Email: info@stormfitnessacademy.co.uk   

🔔Are you ready to master fitness training with the experts? Subscribe & never miss an update on premier fitness courses, expert training tips, and exclusive conditioning tips! 
https://www.youtube.com/@StormFitnessAcademyLtd/?sub_confirmation=1 

=================================

#ADHDandRunning

#PacepalApp

#RunningCommunity

#InclusiveFitness

#MentalHealthThroughExercise

#FindYourPace

#StormFitnessAcademy

#RunTogether

#FitnessJourney

#HealthyMindset

#NatureRunning

#RunForFocus

#ConnectingThroughMovement
⚠️DISCLAIMER: We do not accept any liability for any loss or damage incurred from you acting or not acting as a result of watching any of our publications. You acknowledge that you use the information we provide at your own risk. Do your research. 

Copyright Notice: This video and our YouTube channel contain dialogue, music, and images that are the property of Storm Fitness Academy Ltd. You are authorised to share the video link and channel and embed this video in your website or others as long as a link back to our YouTube channel is provided. 

© Storm Fitness Academy Ltd

Can Running Be for Everyone? Community, Motivation & Smarter Training with PacePal

Jon is joined by Mike from PacePal — a running app that’s changing how people connect, stay motivated, and build a habit around running. From solo joggers to complete beginners, this episode explores how tech, community and psychology can make running accessible to all.

Mike shares how his own marathon journey led to the creation of the app, why group accountability makes all the difference, and what most people get wrong when they start out. From injury prevention to dopamine hits, it’s a goldmine of insight for PTs and runners alike.

If your clients say, “I wish I loved running” — this is the episode to send them.

00:00 Intro to PacePal
01:30 The idea behind the app
03:00 Building community through running
05:00 The psychology of rewards and social motivation
07:00 How PacePal supports beginners
10:00 Avoiding burnout and injury
12:00 The walk-run method (and why it works)
14:00 The 10% rule explained
16:00 Marathon journeys and real-life lessons
18:00 Why most new runners overdo it
20:00 Data, dopamine and social media
22:00 The truth about consistency

⸻

💥 Key Topics:
• How to make running more inclusive and sustainable
• Motivation hacks for new and lapsed runners
• The power of community, connection and group runs
• Mistakes most people make when starting out
• Mike’s marathon progression and recovery tips
• Smart use of running data — and when to ignore it
• Why the dopamine from running hits different
• How PTs can support clients with ADHD or low intrinsic drive

⸻

👊 For coaches + PTs:

If you’ve got clients who want to start running but never stick with it, this episode gives you tools and talking points that work — from pacing and progressions to motivation and mindset.

👍 Like this episode? Hit that thumbs up!
🔔 Subscribe for weekly PT tips & expert training content: / @stormfitnessacademyltd

⸻

🔗 PacePal Links
👉 Website: www.pacepal.co.uk
👉 Instagram: @pacepaluk
👉 TikTok: @pacepaluk

👍 Like this episode? Hit that thumbs up!
🔔 Subscribe for weekly PT tips & expert training content: / @stormfitnessacademyltd

#PacePal
#RunningCommunity
#RunningMotivation
#StartRunning
#InclusiveFitness
#RunTogether
#SmartTraining
#RunningForBeginners
#10PercentRule
#WalkRunMethod
#DopamineFix
#PTTips
#StormFitnessAcademy
#MentalHealthRunning
#RunClubsUK

Is Breathwork Safe for Everyone? Cold Exposure, Coaching Caution & the 4-2-8 Method

In part two of this deep-dive, Jon is joined again by coach Kerry Waters to unpack the other side of breathwork and cold exposure — the risks, the boundaries, and the practical tools that actually help. From Instagram myths to science-backed techniques, this is the stuff your clients aren’t seeing in the reels.

Kerry breaks down how PTs can responsibly introduce breath and cold techniques into training, what to watch out for (epilepsy, asthma, stroke history), and how to keep it safe and impactful. You’ll also learn her go-to 4-2-8 method — a breathwork pattern that works wonders for stress, anxiety and pre-session focus.

If your clients are turning up tense, wired or overtrained, this one’s for you.

00:00 Intro
01:00 Breathwork in the PT toolkit
03:00 Red flags and why proper training matters
06:00 Why ‘just breathing’ isn’t always safe
08:00 Risks of combining breathwork + water
09:00 The 4-2-8 breathwork method
12:00 Using it in real training sessions
14:00 Cold showers + how to get started
17:00 Breath-led ice bath protocol
20:00 How cold exposure works physiologically

⸻

💥 Key Topics:
• Why PTs need proper breathwork training
• Breathwork contraindications (heart, neuro, respiratory conditions)
• Combining breath and cold exposure safely
• The 4-2-8 breath pattern — when and how to use it
• How cold therapy builds vascular resilience
• Coaching mindset tips for tough routines
• Why fear still shows up — and how to work through it

⸻

👊 For coaches + PTs:
If your clients are showing signs of burnout or overtraining, this episode arms you with tools to regulate the nervous system and improve resilience — while staying safe and science-led.

👍 Like this episode? Hit that thumbs up!
🔔 Subscribe for weekly PT tips & expert training content: / @stormfitnessacademyltd

⸻

🔗 Get Started Today

⸻

Please visit our website to get more information:
👉 https://www.stormfitnessacademy.co.uk/

🔔 Take your fitness career to the next level! Subscribe now for expert health tips and premier training courses.
🎥 / @stormfitnessacademyltd

✅ Important Links to Follow

🔗 Linktree

https://linktr.ee/stormfitnessacademy

✅ Stay Connected With Us

👉 Facebook: https://www.facebook.com/StormFitnessAcademy
👉 Instagram: / stormfitnessacademy
👉 Website: https://www.stormfitnessacademy.co.uk/
👉 Podcast Website: https://www.stormfitnessacademy.co.uk/podcast/

📩 For Business Inquiries: info@stormfitnessacademy.co.uk

=================================

✅ About Storm Fitness Academy Ltd.

Storm Fitness Academy is the premier provider of personal training and fitness instructor courses in Brighton, Sussex and online. We deliver nationally accredited CIMSPA-approved qualifications designed to help you become a confident, qualified PT. Our flexible pricing plans and guaranteed interviews make it easy to get started.

📩 For Collaboration and Business Inquiries, please use the contact details below:
📩 Email: info@stormfitnessacademy.co.uk

🔔 Ready to level up your training knowledge? Subscribe & never miss a beat.
🎥 / @stormfitnessacademyltd

=================================

#BreathworkForPTs
#ColdExposureTraining
#PersonalTrainerTips
#NervousSystemRegulation
#BreathworkBasics
#4to8Breathing
#IceBathRecovery
#SafeBreathwork
#StormFitnessAcademy
#CoachEducation
#FitnessMindset
#PTToolkit
#HolisticFitness
#TrainSmartRecoverSmarter
#ScienceBackedFitness

⚠️ DISCLAIMER: We do not accept any liability for any loss or damage incurred from you acting or not acting as a result of watching any of our publications. You acknowledge that you use the information we provide at your own risk. Always do your research.

📜 Copyright Notice:
This video and our YouTube channel contain dialogue, music, and images that are the property of Storm Fitness Academy Ltd. You are authorised to share the video link and embed this content as long as a link back to our YouTube channel is provided.

Can breathwork really help top athletes perform better, recover faster and stay mentally sharp?

In this powerful chat, Jon sits down with coach Kerry Waters to break down how breathwork supports the body and mind — from muscle oxygenation and HRV to stress regulation and trauma release.

Whether you’re an elite athlete or just want to stop feeling puffed out on the gym floor, there’s gold in here for you. They also get into cold exposure, mental health, DMT (yep, that one), ADHD support, and why you might not need that post-workout coffee.

00:00 Intro
01:00 Meet Kerry Waters
02:30 Why Athletes Use Breathwork
05:00 The Three Pillars: Physical, Mental, Emotional
08:30 Why Most People Breathe Wrong
11:20 Breathwork and ADHD
14:00 Box Breathing and Calm
16:00 Getting High on Your Own Supply
23:30 CO₂, DMT, and the Science of Breath
28:00 Kerry’s Vision: Flying with Breath

⸻

💥 Key Topics:
 • Physical, mental and emotional benefits of breathwork
 • Techniques for recovery, focus, and better sleep
 • Using breath to regulate the nervous system
 • Kerry’s experience with Wim Hof and holotropic breathing
 • Breathwork as support for addiction, trauma and ADHD
 • Parasympathetic activation for better recovery
 • “Getting high on your own supply” — the science of breath-induced euphoria

⸻

👊 For coaches + PTs:
This one’s especially useful if you work with clients who are stressed, plateaued, or pushing too hard. Breath might just be the missing piece in your toolkit.

👍 Like this episode? Hit that thumbs up!
🔔 Subscribe for weekly PT tips & expert training content: / @stormfitnessacademyltd

⸻

🔗 Get Started Today

🏃‍♂️ Want to live longer, feel better and smash your fitness goals?

In this episode, Jon breaks down exactly how to take your cardio training to the next level — whether you’re just starting out or looking to improve your VO₂ max, endurance, and overall performance. Based on a recent cardiovascular workshop, this one covers everything from heart rate zones to red zone drills, threshold training, and how to build a plan that works.

💥 This one’s packed with practical advice for PTs, fitness coaches and anyone serious about improving their heart health and aerobic capacity.

⸻

⏳ Timestamps – Jump to What You Need

00:00 Intro
00:53 Why Cardio Matters
02:12 Endorphins, Dopamine & Mental Health
03:21 Physical Adaptations from Cardio
05:38 Reducing Disease Risk
06:29 Musculoskeletal & Bone Benefits
06:54 How Much Cardio Do You Need?
08:14 Government Guidelines Explained
09:34 Halving Your Risk of the Biggest Killers
10:32 VO₂ Max, Lactate Threshold & Movement Economy
11:14 Choosing the Right Cardio Methods
12:12 Threshold Training Explained
13:32 Zone 4 & Lactate Build-up
14:50 Interval Training & the Red Zone
17:00 VO₂ Max Gains in Footballers
18:04 How to Use the 4x4 Drill
18:54 What is Fartlek Training?
20:21 HIIT vs. Long Red Zone Work
21:05 Tabata Finishers
22:32 Cardio Circuits & Training Variety
23:13 Planning Smarter Cardio Workouts

📢 If you’re serious about fitness, heart health or PT programming, this episode is a must.

⸻

💬 What’s YOUR favourite way to train cardio?

💬 Let us know how you build cardio into your weekly training — are you a red zone warrior or a zone 2 regular?
👍 Like this episode? Hit that thumbs up!
🔔 Subscribe for weekly PT tips & expert training content: / @stormfitnessacademyltd

🥋 What does martial arts have to do with skipping your kids to school?

In this episode, we reconnect with Dan Mack — a father, martial artist, and personal trainer who’s transformed his life through fitness. From losing six stone to qualifying as a PT and now taking on a Level 4 in Strength & Conditioning, Dan shares how martial arts builds deep confidence, how athletic training benefits everyone (not just athletes), and why skipping might be one of the most underrated tools in your toolkit.

💪 This one’s about real change, family values, and how to build fitness into the fabric of everyday life.

Find out more about Dan and his new fitness business here:
www.coachedfitt.co.uk
https://www.instagram.com/coachedfitt/
https://www.facebook.com/share/1AYZRrCU19/?mibextid=wwXIfr
@coachedfitt

⸻

⏳ Timestamps – Jump to What You Need

00:00 Intro

01:14 Martial Arts & Confidence

03:22 The Importance of Range

04:26 Choosing a Training Provider

05:38 The Value of a Teacher’s Approach

07:41 The Power of Open Communication

09:05 Finding Your ‘Why’

10:07 Training Like an Athlete

11:08 The Fun in Training

12:11 The Benefits of Skipping

13:54 Clarification on Skipping

15:36 Advice for Starters

17:53 The Joy of Learning

21:08 Setting Goals

22:41 Connecting with Dan

📢 Want to build confidence through fitness? This episode shows how to get started.

⸻

🔔 Subscribe for weekly PT business tips & coaching advice: / @stormfitnessacademyltd

⸻

🔗 Get Started Today

⸻

Resources & Links:

📢 Find out more about our PT courses & business coaching:

👉 stormfitnessacademy.co.uk

🔗 All our key links in one place:

👉 linktr.ee/stormfitnessacademy

💬 What’s the biggest fear holding you back as a PT? Message us on Instagram: @stormfitnessacademy

✅ Follow us for more expert coaching:

📍 Facebook: facebook.com/StormFitnessAcademy

📍 Instagram: instagram.com/stormfitnessacademy

📍 Website: stormfitnessacademy.co.uk

📩 For Business Inquiries: info@stormfitnessacademy.co.uk

⸻

=================================

✅ About Storm Fitness Academy Ltd.

Storm Fitness Academy is the premier provider of personal training and fitness instructor courses in Brighton, Sussex and online – we have the experience and know-how to qualify you. As the premier training provider in the area, we offer nationally accredited CIMSPA-approved fitness qualifications that ensure you meet the UK’s required standard to work in the fitness industry. If you are interested in learning with us, get in touch today.

Our training is available at affordable prices, and we can arrange payment plans that you can repay interest-free over 12 months, so if you want to get started, there is no reason to delay. You can start your training as soon as we receive your deposit. As an added incentive, we offer guaranteed interviews for all academy graduates.

📩 For Collaboration and Business Inquiries, please use the contact information below:

📩 Email: info@stormfitnessacademy.co.uk

🔔 Are you ready to master fitness training with the experts? Subscribe & never miss an update on premier fitness courses, expert training tips, and exclusive conditioning tips!

🎥 / @stormfitnessacademyltd

=================================

#MartialArtsFitness #ConfidenceThroughTraining #StormFitnessAcademy

⚠️ DISCLAIMER: We do not accept any liability for any loss or damage incurred from you acting or not acting as a result of watching any of our publications. You acknowledge that you use the information we provide at your own risk. Always do your research.

📜 Copyright Notice:

This video and our YouTube channel contain dialogue, music, and images that are the property of Storm Fitness Academy Ltd. You are authorised to share the video link and embed this content as long as a link back to our YouTube channel is provided.

From 17 Stone to Fitness Entrepreneur: Dan Mack's Transformation Story

🔥 Losing 6 stone was just the beginning for Dan Mack. Now he's created a fitness business helping busy parents transform their lives.

Dan's story proves you don't need crazy fad diets or hours in the gym to make incredible changes. As a working parent who transformed his body while balancing family life, he's now helping others do the same through flexible, online personal training that works around YOUR schedule.

In this powerful episode, Dan shares how he went from struggling to climb stairs to building a fitness career, and how he and his partner Liz are creating a community where health and fitness work WITH family life, not against it.

💪 If you think being a busy parent means you can't prioritise fitness, this episode will change your mind forever.

Find out more about Dan and his new fitness business here:
www.coachedfitt.co.uk
https://www.instagram.com/coachedfitt/
https://www.facebook.com/share/1AYZRrCU19/?mibextid=wwXIfr
@coachedfitt

⸻

⏳ Timestamps – Jump to What You Need

00:00:00 Intro - Dan's dramatic 6 stone weight loss

00:00:57 What inspired Dan to become a personal trainer

00:02:29 Family as motivation - not becoming "a middle-aged heart attack statistic"

00:04:05 Why fitness isn't selfish - it's actually selfless

00:05:07 Starting small - why 10-minute walks can change everything

00:06:35 Dan's weight loss journey - from 17 stone to 11 stone

00:08:29 How modern society makes obesity easy

00:09:24 Walking to school - why simple choices make big differences

00:12:29 The family fitness business - flexible online training for busy lives

00:15:43 Liz's incredible post-baby transformation

00:17:17 Creating positive fitness environments for your children

00:19:46 Episode wrap-up and teaser for part 2

📢 Want to transform your fitness while balancing a busy family life? There's a better way!

⸻

🔔 Subscribe for more inspiring fitness transformations: / @stormfitnessacademyltd

⸻

🔗 Get Started Today

⸻

Resources & Links:

📢 Find out more about our PT courses & business coaching:

👉 stormfitnessacademy.co.uk

🔗 All our key links in one place:

👉 linktr.ee/stormfitnessacademy

💬 What’s the biggest fear holding you back as a PT? Message us on Instagram: @stormfitnessacademy

✅ Follow us for more expert coaching:

📍 Facebook: facebook.com/StormFitnessAcademy

📍 Instagram: instagram.com/stormfitnessacademy

📍 Website: stormfitnessacademy.co.uk

📩 For Business Inquiries: info@stormfitnessacademy.co.uk

⸻

=================================

✅ About Storm Fitness Academy Ltd.

Storm Fitness Academy is the premier provider of personal training and fitness instructor courses in Brighton, Sussex and online – we have the experience and know-how to qualify you. As the premier training provider in the area, we offer nationally accredited CIMSPA-approved fitness qualifications that ensure you meet the UK’s required standard to work in the fitness industry. If you are interested in learning with us, get in touch today.

Our training is available at affordable prices, and we can arrange payment plans that you can repay interest-free over 12 months, so if you want to get started, there is no reason to delay. You can start your training as soon as we receive your deposit. As an added incentive, we offer guaranteed interviews for all academy graduates.

📩 For Collaboration and Business Inquiries, please use the contact information below:

📩 Email: info@stormfitnessacademy.co.uk

🔔 Are you ready to master fitness training with the experts? Subscribe & never miss an update on premier fitness courses, expert training tips, and exclusive conditioning tips!

🎥 / @stormfitnessacademyltd

=================================

#WeightLossJourney #FitnessTransformation #ParentFitness #OnlinePT

⚠️ DISCLAIMER: We do not accept any liability for any loss or damage incurred from you acting or not acting as a result of watching any of our publications. You acknowledge that you use the information we provide at your own risk. Always do your research.

📜 Copyright Notice:

This video and our YouTube channel contain dialogue, music, and images that are the property of Storm Fitness Academy Ltd. You are authorised to share the video link and embed this content as long as a link back to our YouTube channel is provided.