Episoder
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In this candid and deeply personal episode, Beth takes the lead to discuss a topic close to her heartâbody image and the challenge of making sustainable changes to weight and body composition. Stepping away from racing and performance metrics, Simon and Beth reflect on the psychological, emotional, and practical aspects of health-focused weight management, particularly for those with a history of disordered eating.
Topics Discussed:
Bethâs personal history with scales, disordered eating, and body imageWhy weight and performance arenât always linkedThe dangers of equating âlooking goodâ with âlosing weightâHow to create a sustainable and healthy relationship with foodRecognising habits and making small, manageable changesThe role of strength training in improving body composition and metabolism, especially over 50Sustainability: finding a way of eating that works for you, long termWhy scales can be misleadingâand how to track progress without themKey Quotes:
"You can love yourself and still want to change.""Sustainable changes are about what you add, not what you restrict.""Our goal isnât lifespanâitâs health-span."
Resources & Links Mentioned:
Lexi Kelson podcast - Racing Performance: is being lighter truly an advantage?Beth & Simonâs high performance breakfast bowl (YouTube) - 2 Minute breakfastBody image advocate Danae Mercerâs Instagram pageFree PDF: How to Create a Battle Ready LifestyleIf you enjoyed this episode, please subscribe and leave a review. Share it with someone you care aboutâand help spread a healthy, realistic message about body image and self-care.
Useful Links:
Join the Unstuck Collective â for Bethâseekly inspiration and coaching insights (not a chat group; replies welcome via DM).Follow our Ironman Austria Travel Diary on FacebookPrecision Fuel & Hydration â Thanks to the team for helping Beth stay cool and cramp-free.Connect with Us:
Website: www.simonward.co.ukEmail: [email protected]Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
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One week after crossing the finish line at Ironman Austria, Beth returns to the podcast to share what the experience really felt likeâafter the adrenaline wore off. From analysing her performance to navigating recovery, she opens up about the emotional rollercoaster, the lessons sheâs taking forward, and how her mindset continues to evolve.
Whether youâre planning your own big event or just curious about what happens after the finish line, this episode offers a thoughtful and honest debrief.
What You'll Learn:
Why Beth is proud of the finish but still wants to improve on swim and bike performanceHow Precision Fuel & Hydration helped dial in her race-day strategyWhat surprised her most about recovery (hint: hunger hits later!)Why collecting more data might be key for future racesWhatâs next: from gym classes to fun runsâand a growing interest in coaching othersStandout Quotes:âąď¸ 8:07 âI have worked so hard for that finish. But then as the days go by, I'm like, I have so much work. I have to figure out what happened on the bike. I have to work on my swim stroke.ââąď¸ 13:04 âMaybe I use heart rate in the future. I'm not a fan of using gadgets⌠but if I really want more information, I need to collect more data.ââąď¸ 26:03 âIâm looking forward to doing things I didnât have time for⌠taking classes at the gym, just going for runs for fun.â
If you missed the race-day episode.. Catch up here
Useful Links:
Join the Unstuck Collective â for Bethâseekly inspiration and coaching insights (not a chat group; replies welcome via DM).Follow our Ironman Austria Travel Diary on FacebookPrecision Fuel & Hydration â Thanks to the team for helping Beth stay cool and cramp-free.Connect with Us:
Website: www.simonward.co.ukEmail: [email protected]Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
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Manglende episoder?
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In this emotional and inspiring episode, Simon sits down with Beth to unpack her unforgettable day at Ironman Austria. From tranquil lake swims and smooth alpine roads to an intense race against the clock and searing heat, Beth shares the highs, lows, and mental battles of race day. This is more than a race recapâit's a story of resilience, mindset, and sheer determination.
What Youâll Hear:
How pre-race nerves were surprisingly absent (until they werenât!)The benefits of arriving early and staying in a motorhome right by the start lineWhy Beth had mixed feelings about the wetsuit swimInsights into the beautiful but deceptively tough Austria bike courseThe drama of chasing the 6pm bike cut-off and making it by 39secondsEmotional moments during the marathon and why a simple wristband became a powerful symbolHow supportâboth on-course and from a WhatsApp group back homeâcarried her throughReflections on hydration, fuelling, and racing smart in brutal heatNotable Quotes:
âIt was so tempting to stop when I saw others quitting⌠but I thought, youâre always in the fightâuntil youâre not.â
âI honestly believe if it wasnât for the two people I ran with, I wouldnât have finished.â
âThe aid station volunteers werenât just handing out drinksâthey looked you in the eye and asked, Are you OK? It meant the world.â
Useful Links:
đŹ Join the Unstuck Collective â for Bethâseekly inspiration and coaching insights (not a chat group; replies welcome via DM).đ¸ Follow our Ironman Austria Travel Diary on Facebookđââď¸ Precision Fuel & Hydration â Thanks to the team for helping Beth stay cool and cramp-free.Connect with Us:
Website: www.simonward.co.ukEmail: [email protected]Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
Some FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
To get a free copy of my personal daily mobility routine, please click HERE
To download your FREE infographic â6 key daily health metricsâ, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
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In this episode, Simon chats with Martin Whitaker â a performance coach and PhD researcher specialising in blood flow restriction (BFR) training â about powerful tools for boosting performance, enhancing recovery, and staying fit for life.
Topics Discussed:
What is blood flow restriction training and how does it work?Strength and hypertrophy gains with lower loadsCase studies from ACL rehab and elite football clubsVOâ Max development using low-intensity interval training with BFRUsing BFR for recovery, tapering, and mid-competition maintenanceWho should not use BFR (health contraindications like DVT or AFib)Why VOâ Max matters for longevity (Peter Attiaâs âCentenarian Decathlonâ idea)How to structure high-intensity VOâ Max intervals for over-50sThe importance of fat max, fractional utilisation, and fuelling strategyQuotes:
âVOâ Max is a bit of a vanity number for athletes⌠but itâs also one of the strongest predictors of longevity.â â Martin WhitakerâBFR lets you get the same strength gains at 20â40% of 1RM that you'd usually need 70% for.ââHigh-intensity work gets harder with age â but it also gets more important.â
Call to Action:
If this episode inspired or helped you, please:
Leave us a âď¸âď¸âď¸âď¸âď¸ reviewSubscribe to the High Performance Human Podcast on your favourite platformShare this episode with a friend who's racing soon!Resources & Links:
Saga Fitness BFR cuffsResearch paper on BFR safety - https://pmc.ncbi.nlm.nih.gov/articles/PMC6530612/VOâ Max tables and fat oxidation graphs (shared by Martin)Join Simonâs SWAT Inner Circle: [Insert link]Learn more about Martin
Website - https://onetakefitness.com/
Facebook - OneTakeFitness
Instagram: Personal - MartinWhitaker
Business - OneTakeFit
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletterSome FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
To get a free copy of my personal daily mobility routine, please click HERE
To download your FREE infographic â6 key daily health metricsâ, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
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This week, Iâm joined by triple Olympian, world champion cyclist, PhD engineerâand now authorâEmma Pooley. From humble beginnings as a cross-country runner to Olympic silver in the time trial, Emma shares her fascinating athletic journey, why she hated cycling at first, and how she learned to love descending.
They explore:
Why joyânot just performanceâshould drive trainingEmmaâs candid experience with eating disorders in elite sportThe benefits of real food over engineered nutritionHer new book Oat to Joyâa mix of simple recipes and powerful personal storiesBike fit for smaller athletes (and why crank length matters!)Training smarter with age, embracing strength work and quality sleepAnd why she prefers butter before jam on a scone!Whether you're an elite athlete or a weekend warrior, Emmaâs insights on food, fitness, mindset, and longevity will leave you inspired and smiling.
Notable Quotes:
âThe more I ate, the faster I was.ââTrue courage is tackling the things you're scared of, not pretending the fear doesnât exist.ââYouâre not always going to be an athlete, but youâre always going to be a human.â
Links & Resources:
Oat to Joy - You can also buy Emmaâs book in the UK via the Alpkit stores
Find Emma on the following channels:
Website: (forever home for Oat To Joy): https://www.emmapooley.net/oat-to-joy/
Instagram: Oat To Joy instagram: https://www.instagram.com/oat_to_joy_recipes/?hl=en
Emma Pooley - https://www.instagram.com/pooleyemma/?hl=en
BlueSky: https://bsky.app/profile/pooleyemma.bsky.social
If you are NOT in the UK then you can also get hold of Emmaâs bookâs here: USA, EU, Switzerland
Emmaâs book recommendation:
Myths of Sport Performance by Dr Amy Whitehead and Jenny Coe. Fascinating insights by experts. Busts some myths and makes advanced theory interesting and relatable.
These are links to some other cool stuff that Emma recommends, because sport can make a difference even in the big things:
Gaza Sunbirds: https://gazasunbirds.org/Asylum for Afghan cyclists in mortal danger and needing rescue: https://shannongalpin.substack.com/p/an-open-letter-to-global-cyclistsThe Green Runners (I chose to end my sponsorship with a running brand to join them): https://thegreenrunners.com/Some FREE Downloads for you
Click here for the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
To get a free copy of my personal daily mobility routine, please click HERE
To download your FREE infographic â6 key daily health metricsâ, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Call to Action:
If this episode inspired or helped you, please:
Leave us a âď¸âď¸âď¸âď¸âď¸ reviewSubscribe to the High Performance Human Podcast on your favourite platformShare this episode with a friend who's racing soon!Looking for more content?
Check out my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
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Beth is back! Just two weeks out from Ironman Austria, Simon and Beth chat through the highs and hurdles of her training journey. From emotional breakthroughs in the pool with swim coach Ray Gibbs to navigating the challenges of a new bike setup, nutrition plans, and a warm-up race at Outlaw Halfâthis episode is packed with insights for any triathlete prepping for race day.
Key Topics:
Bethâs follow-up session with swim coach Ray GibbsEmbracing technique over speed and building long-term swim efficiencyFirst impressions of Bethâs new Ribble road bikeBike fitting insights from Phil BurtNutrition planning with Precision Fuel & HydrationWarm-up race reflections from Outlaw HalfUpcoming van-life adventure to Klagenfurt for Ironman AustriaThe adrenaline boost from finally receiving the Athlete GuideMemorable Quotes:
"Your times might not improve, but if you become more efficient, youâll save matches for the bike and the run." â Ray Gibbs (via Beth)
âYouâre not racing anybody else except the course and your own thoughts.â â Simon Ward
âThe swim will always be my speed bump I need to get over to get onto the bike.â â Beth Ward
âPrecision planning and preparation prevents p**s poor performance.â â Beth quoting her favourite sticker from PF&H
Resources & Links Mentioned:
Swim analysis with Ray Gibbs â Contact Ray GibbsBike fitting with Phil Burt â Visit Phil Burt InnovationNutrition strategy call with Emily at Precision Fuel & Hydration â Book a call with a Precision Fuel & Hydration expertTo get 15% off your first PF&H order via our podcast link â drop me an email and Iâll share it personallyComparison swim videos from both Ray sessions â [Linked in full show notes or Simonâs site]Follow Bethâs Austria race journey on Facebook â Friend request Beth hereSome FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
My personal daily mobility routine, please click HERE**
FREE infographic â6 key daily health metricsâ, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Call to Action:
If this episode inspired or helped you, please:
Leave us a âď¸âď¸âď¸âď¸âď¸ reviewSubscribe to the High Performance Human Podcast on your favourite platformShare this episode with a friend who's racing soon!Looking for more content?
Check out my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
For any questions please email [email protected].
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Youâve trained for months, followed the plan, and now race day is approaching. But even the best preparation can fall apart without smart execution on the day.
In this solo episode, I break down the five essential components of a successful race day plan â helping you avoid common pitfalls and stay calm, confident, and in control. Whether youâre doing a triathlon, long sportive, or any endurance event, these strategies will help you perform at your best when it counts.
What Youâll Learn
The #1 reason athletes blow up on race day â and how to avoid itWhy pacing by feel (RPE) can be your best ally in the swimHow to combine heart rate, power, and pace for optimal performanceThe three critical numbers every athlete needs to know about nutritionWhat to think about â and when â to build mental resilienceHow to avoid common race day kit disastersWhy your race week and morning timetable could make or break your dayDownload the Free Race Day Execution Checklist
To make it even easier, Iâve put together a free, downloadable checklist covering all five elements we discuss today â pacing, nutrition, mindset, equipment, and your timetable.
Click here to get the checklist
Links and Resources
Book a call with a Precision Fuel & Hydration expert to discover your 3 key numbers and build a race day strategy to help execute your race plan
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goals. Book a call todayJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Listener Call-to-Action
If this episode helped you, please share it with a training partner or clubmate â someone who needs to hear this before race day. And if youâve got a moment, leave a quick rating and review. It helps the show grow and reach more athletes like you.
Donât forget to subscribe so you never miss an episode of the High Performance Human Podcast.
Looking for more content?
Check out my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â6 key daily health metricsâ, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
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This week, Iâm catching up with an old friend and long-time triathlon devotee, Tim Ashelford. With over 35 years in the sport, Tim has quietly built a life around consistent training, minimal injuries, and a mindset that favours long-term health over short-term glory.
Together we explore:
The early days of UK triathlon clubs (and some very questionable kit choices!)Why Tim chose not to pursue Ironman long-termThe underestimated value of sprint and standard-distance racingHow to stay healthy, consistent, and enthusiastic after 60The training and lifestyle tweaks that support performance as we ageWe also touch on smart nutrition, strength training, sleep, and that all-important lesson of not training through niggles.
Timâs story is a powerful reminder that you donât have to chase volume or sacrifice joy to stay fit for life.
If youâd like to follow Tim there are several channels you can choose from.
You might be most interested in his Strava account if you want to check out his training
Strava
LinkedIn Tim Ashelford
Facebook Tim Ashelford
https://triathlon.org/athletes/profile/20508/tim-ashelford
Timâs inspirational book
As you know we ask all of our guests to recommend a book that has inspired them. This is Timâs choice:
Into Thin Air by Jon Krakauer. The gripping account of his experience in the 1996 Mount Everest disaster, in which eight climbers were killed and several others were stranded by a storm. An epic read with insights into endurance, bravery, survival, heroism, tragedy and judgement.
Links & Resources:
Join the SWAT Inner Circle â My coaching community for athletes who want to train smart and stay healthy: [link]Watch the YouTube video: [link]Learn more about 1:1 coaching: [link]Enjoyed this episode?Please share it with a friend, leave a review, and donât forget to subscribe so you never miss an episode of the High Performance Human Podcast.
Looking for more content?
Check out my Instagram and YouTube channels!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goalsJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â6 key daily health metricsâ, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email [email protected].
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What does it really mean to be battle ready? In this episode of the High Performance Human Podcast, host Simon Ward breaks down a smarter, more sustainable approach to health and fitness â one thatâs built for the demands of everyday life, not just race day.
Forget chasing peak performance 24/7. Instead, Simon explores how to create a balanced, resilient body and mind through consistent training, smart recovery, and holistic health habits.
Whether you're a triathlete, weekend warrior, or just someone who wants to stay strong and active as you age, this episode gives you the tools to be fit for life â not just for now.
đĄ Topics Covered:
Why you donât need to be at peak fitness to be ready for lifeThe importance of a well-rounded training plan (cardio, strength, mobility)How to train smarter with different intensity zones, including Zone 2, VO2 max, and sprint workHow the âreps in reserveâ principle protects you from burnout and injuryFinding your personal training sweet spot for long-term consistencyThe role of sleep, nutrition, and stress management in building true health and immunityLinks & Resources:
Watch the YouTube video: âHow to Be Battle ReadyâListen to the recent podcast with Dave HillExplore VO2 Max interval training with Paul LaursenReady to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward â Get a personalised programme designed for your lifestyle and goalsJoin the SWAT Inner Circle â Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Support the Podcast:
Did you enjoy this podcast? Feel free to buy me a coffee Thank you!Subscribe to the High Performance Human Podcast so you never miss an episodeShare this episode with a friend who wants to train smarter and stay healthy for lifeLeave a review â it really helps others discover the show!**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â6 key daily health metricsâ, please click HERE
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
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In this heartfelt and deeply insightful conversation, Simon Ward speaks with long-time podcast listener and endurance athlete Dave Hill, who shares his recent journey through an unexpected prostate cancer diagnosis, treatment, and recovery.
Despite being in excellent health, with a strong training routine, healthy nutrition, and a proactive attitude towards wellbeing, Daveâs story begins with a routine blood test that flagged an elevated PSA level â a silent sign that something was amiss.
Topics Covered:
Why "battle ready" fitness is about more than just being event-readyHow a strong foundation of fitness, mobility, and mindset supported his recoveryThe challenges of post-op recovery, from pelvic floor retraining to regaining bladder controlThe role of HRV monitoring in recognising stress and tracking recoveryHow small, consistent habits are part of paying into your âhealth pensionâKey Takeaways:
Health doesnât guarantee immunity, but it significantly improves your resilience.A proactive check-up could be life-saving â donât wait for symptoms to appear.Recovery is a form of training: take it seriously, go slow, and trust the process.Long-term lifestyle habits like sleep, nutrition, and strength work really matter when it counts most.đ§ Memorable Quotes:
âYou shouldnât be scared of these things. You canât control everything, but you can put yourself in the best position to come out better.ââ Dave Hill
âRecovery is now the training.ââ Simon Ward
To keep up with Dave, his recovery and his goal to be âbattle readyâ for anything follow him on:
Instagram: @drhill99
Daveâs favourite books which has provided him with inspiration in his own battles are:
All that Matters - Chris Hoy - Explores the challenges he has faced so far and how he is using them to find focus on things that matter.
Adventure Mind - Belinda Kirk - The explores why adventure is an essential part of our health and well being
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â6 key daily health metricsâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Did you enjoy this podcast? Feel free to buy me a coffee Thank you!
For any questions please email [email protected].
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Why You Should Listen
Aging doesnât have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether youâre an athlete or just want to keep doing the things you love for longer, this episode is packed with real-life-tested strategies to support healthy ageing.
From lifting weights to sleeping better, eating smarter and moving more â this is your roadmap to a longer, more vibrant healthspan.
What We Cover:
Sleep quality â Why itâs the foundation of recovery, hormone balance, decision-making and body compositionStrength training â How to rebuild muscle, improve metabolism and reduce injury riskVOâ Max and high-intensity training â How to use short, intense efforts safely to improve cardiovascular healthNutrition â Why older adults need more protein and fewer processed foodsDaily movement and mobility â The underrated secret to injury prevention and joint healthQuotes to Remember:
âItâs not only possible to slow down the ageing process â you can actually make gains. Almost like getting younger as you get older.â
âThink of metabolism like your home thermostat. Cardio turns the gas fire on, but muscle mass turns the dial up 24/7.â
âMobility is prehab, not rehab. Itâs what keeps you out of the physioâs office.â
Resources & Mentions:
Past episodes on sleep, nutrition, and strength training simonward.podbean.comWant help implementing these habits? Contact Simon â details in the show notesBook mentioned: Science and Application of High-Intensity Interval Training â Paul LaursenConnect with Simon
If this episode hit home and you're ready to take action, drop Simon a message. Whether you're just starting or looking to level up your performance, heâd love to hear from you. Contact details are in the show notes.
Like what you heard?
Please share this episode with someone whoâs ready to challenge the ageing curve â and leave a quick review if youâve got a minute. It really helps others find the show!
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â6 key daily health metricsâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Did you enjoy this podcast? Feel free to buy me a coffee Thank you!
For any questions please email [email protected].
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In this solo episode, Simon Ward breaks down six simple but powerful daily health metrics that can help you make smarter training and lifestyle decisionsâwithout being overwhelmed by tech or data. And the best part is they are either free or very cheap to measure.
Whether you're an athlete over 50, a weekend warrior, or simply looking to better understand your body, these metrics offer valuable insights into your health, recovery, and overall performance potential.
Why They Matter
Tracking just a few of these each day can help you:
Spot illness or overtraining earlyMake better decisions about when to train or restUnderstand the impact of lifestyle habits (like alcohol or poor sleep)Build long-term resilience and sustainabilitySimon also shares how many of his athletes have made lasting changesâlike cutting alcoholâbased on what these simple metrics revealed.
Your Turn
Are you using any of these metrics? Got a story where one helped you make a positive change? Simon would love to hear from you.
Donât forget to subscribe, share with a friend, and leave a review if you enjoyed the show. Thanks for listeningâand happy training!
Bonus Resources
Free Infographic: Get a visual summary of all six metrics and their benefits â click here.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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When I trained for my first Ironman back in 1995 â nearly 30 years ago â there werenât many resources available. That presented a real challenge. It was all trial and error.
Fast forward to today, and weâve got the opposite problem: too much information. With so much out there, it can be hard to know what really matters.
The key? Getting the right information â and focusing on the things that actually make a difference on race day.
Most athletes are fixated on crossing the finish line â and sure, thatâs a huge achievement. Youâll earn the medal, the bragging rights, and maybe even the tattoo. But in those 140.6 miles between the start and the finish, there are countless ways for your race plan to unravel.
In this episode, I dig into the things people donât tell you about racing Ironman â the insights that only come from experience.
Topics I cover:
Why investing in yourself is non-negotiableComfort vs speed â and why both matterIs FTP really that important?How the final 20K of the run reveals everythingPractising your race-day nutrition strategyThe importance of facing what scares youChecklists: the unsexy secret to race-day confidenceWhether you're gearing up for your first Ironman or looking to go faster in your next, this episode will help you focus on what really counts.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
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YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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What do you get when you combine a full-distance Ironman with not one but two full Hyrox events? A self-created endurance monster called TRIROXâand thatâs exactly what Gaz McNamara is taking on to raise funds for the military charity REORG. (BREAKING NEWS - The event date is now set as 20 Sept, 2025)
Gaz, a former military PTI and triathlete with two decades of experience in physical training and rehabilitation, shares the why, how, and what was I thinking? behind this uniquely brutal challenge. Expect a mix of inspiration, realism, and practical wisdom for anyone looking to push their limitsâphysically and mentally.
Why You Should Listen
Discover what TRIROX is â a jaw-dropping combination of Ironman and Hyrox, with full events placed between triathlon legs.Get insights into hybrid endurance training â how Gaz balances strength, aerobic capacity, and fatigue management.Learn from a military-informed mindset â Gazâs tactical approach to resilience, training blocks, and planning for pain.Hear the importance of community and giving back â how REORG helps veterans transition through fitness and camaraderie.Find out how heâs preparing physically and mentally â from managing cramp and calorie burn to visualising the darkest moments.If you would like to make a donation to ReOrg then please visit the Just Giving page for this event
To follow Gazâs progress, please check out his Instagram channel:
Instagram
plug_in_rehab
gazmac_yorkshire
Youtube:
the-unretired-athlete
Gazâs recommended book is:
âThe Red On revolutionâ by Mike Chadwick â âa great read and one that really makes you think about the reasonings behind some of your choicesâ
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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Army officer. Ironman triathlete. Paratrooper. Kona qualifier. Rosie Wild is no stranger to pushing boundariesâboth physically and mentally. In this episode, she shares her remarkable journey from academic Latin scholar to Sandhurst Sword of Honour recipient, and from knee injury to elite endurance athlete.
Why You Should Listen:
Rosieâs story is a masterclass in grit, adaptability, and quiet determination. Whether you're an athlete, coach, or someone chasing a challenging goal, her perspective on resilience, humility, and high achievement will inspire you to keep goingâeven when the odds are stacked high.
In This Episode:
Rosie's unexpected entry into triathlon through injury rehabLife at Sandhurst, overcoming setbacks, and winning the Sword of HonourThe transition from runner to Ironman contenderHer experience as the only woman on P Company and passing the gruelling selectionInsights into leadership, resilience, and mental fortitudeBalancing high-performance sport with military demandsTraining volume, nutrition, and recovery strategies that keep her strongQualifying for Ironman World Championships and what it takes to race with the prosQuotes to Remember:
âTriathlon started as rehabâand it became the thing that made me feel strong again.ââBeing injured at Sandhurst was the best thing that happened to me. It changed how I led.ââYou donât pass P Company by accident. You show up, every day, when itâs freezing, and you fight.â
To follow Rosieâs progress, please check out her Instagram channel:
Rosierunningwild
Rosieâs chosen book is:
"Daring Greatly" by Brene Brown. An insight into performance, shame, vulnerability, embracing failure.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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Indie Lee is making waves in the middle- and long-distance triathlon scene. If you missed our 2023 conversation about her journey, be sure to check it out.
Today, weâre diving into her 2024 season, filled with incredible results, surprising breakthroughs, and tough disappointments. Indie shares a refreshingly honest insight into the challenges of professional triathlonâfrom the highs of success to the struggles behind the scenes.
We discuss how working with a new coach helped her unlock the benefits of a decade of training, the logistics of long-haul travel, managing time zone shifts, and maintaining peak fitness throughout a demanding race calendar. Indie also opens up about bouncing back from disappointing performances, why poor race results arenât always about training, and how happiness plays a crucial role in performance.
Some of the key lessons were
Training in Warmer Climates Improves RecoveryEvery Training Session Should Have a PurposeHappiness and Mental Well-being Impact PerformanceTracking Metrics like HRV and Sleep Helps in Training DecisionsAltitude Training is Beneficial but Requires Careful PlanningDNF (Did Not Finish) is Sometimes the Best DecisionGut Training for Nutrition Strategy is EssentialRacing Without Pressure Can Lead to Surprising ResultsTo find out more about India Lee and her racing experiences you can follow her on Instagram @indielee_tri
Indieâs latest book recommendation is âThe Obstacle is the Wayâ by Ryan Holiday.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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The internal body clockâalso known as the circadian rhythmâis something youâve probably heard of. But did you know that every cell in your body has its own internal clock, and theyâre not always perfectly in sync? I didnât either!
Thatâs why Iâve invited todayâs guest, Professor Karyn Esser from the University of Florida, to help us explore this fascinating topic. As Chair of the Department of Physiology and Aging, Karyn and her team have been at the forefront of research on circadian rhythmsâspecifically how they influence skeletal muscle function and overall health.
In this episode, we dive into how your body clock affects training at different times of the day and, crucially, how modern lifestyle habits may be disrupting your natural rhythmsâpotentially leading to chronic health issues. The good news? Small changes can help restore balance, with regular exercise playing a key role.
Topics we cover in this episode:
â Do circadian rhythms differ between men and women?â How do they change with age?â Are âlarkâ and âowlâ chronotypes an urban myth?â When is the best time for aerobic training, strength training, and stretching?â How can we manage jet lag and shift work effectively?
If you've ever wondered how to optimise your training and lifestyle based on your body clock, this episode is for you!
To find out more about Karynâs work please. visit the following channels
BlueSky: @kaesser
LinkedIn: https://www.linkedin.com/in/karyn-esser-a187333/
Karyn also recommended the folowing resourescv that you kight like to check out
ZOE Podcast - The best time to exercise
BOOK Recommendation - The Inner Clock: Living in Sync with Our Circadian Rhythms by Lynne Peeples
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning.
Steve has had an incredible career in sport, particularly in triathlon. As one of the UKâs first triathlon coaches, he blended his experience as a competitive runner, triathlete, and personal trainer to help shape the sportâlong before formal coaching education programmes even existed.
He was also a pioneer of triathlon training camps, launching some of the earliest camps in Malta. Beyond coaching, Steve has played a key role in the sportâs media coverageâannouncing at the London Marathon finish line and working with the BBC at the Sydney Olympics for the very first Olympic triathlon in 2000.
In todayâs episode, we talk about all of this and moreâincluding his upcoming book, 8 Kids from London, which is set to be published in March.
You can pre-order that here:
8 Kids from London
You can keep up with Steveâs exploits on these Facebook channels
Old School Triathlon (70âs, 80âs, 90âs)
Steveâs other bestselling book:
A Long Dayâs Dying
Other books you might like to read:
Steve said âBooks Iâd recommend. I must have read both about a million times!â
Flanaganâs Run by Tom McNab
Olympian by Brian Granville.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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What if you could track your bodyâs readiness, optimise recovery, and boost your overall healthâjust by measuring one key metric?
In this episode, Iâm joined by Dr. Torkil FĂŚrø, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approachâone that puts health first. And as Iâve learned over the years, when your health is in a great place, performance becomes much easier to optimise.
We dive into:â Why HRV is for everyone, not just athletesâ The biggest causes of stress (and how theyâre stealing your energy)â Why taking control of your health is essentialâespecially after 40â The benefits of sunlight, cold therapy, and deliberate breathing
If youâre looking for simple but powerful ways to improve your health, performance, and resilience, this episode is a must-listen!
đ§ Tune in now!
đ Listen here: [Insert Link]
To find out more about Dr Torkil and his work, please use the following channels:
Website: The PulseCure.com
Instagram: dr.torkil
Facebook: dr.torkil
Please click here to get a copy of Dr Torkilâs book, The Pulse Cure
Dr Torkil spoke about a lecture he did at the Garmin HQ. The you listen to the full lecture HERE Dr Torkil - The Pulse Cure Lecture
Dr Torkilâs other recommended book is Exercised: The Science of Physical Activity, Rest & Health by Daniel Lieberman
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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Beth is back on the show as we check in on her Ironman Austria preparation!
If youâve been following along, youâll remember that Beth had upcoming visits with Louisa (the physio), Ray Gibbs (swim coach), and Phil Burt (bike fitter). (If you missed those discussions, check out the links in the show notes!)
Now that sheâs completed all three sessions, we sit down to discuss her experiences and how each one is shaping her training and racing.
Key topics in this episode:
Bethâs anxiety ahead of her swim technique assessmentWhy Ray asked if sheâd ever learned to play a musical instrumentThe importance of getting a bike fit before investing in a new bikeBethâs newfound title as the macro absorberâand why sheâs essentially been riding with the brakes on until nowThe surprising connections between her physio visit, swim assessment, and bike fitThereâs a lot to unpack in this episode, and we hope you're enjoying these conversations as much as we are! Beth and I are having a great time recording them, and weâre both learning a lot along the way. Hopefully, youâll pick up something new too!
If you missed the previous those previous episodes with Beth:
7 Steps to Swimming Faster
Starting Strong: Building an Ironman Training Plan after a few years away
To Arrange appointments with Louisa, Ray or Phil, please use the links below
Louisa Holmes - Physiotherapist
Ray Gibbs - Swim Canary Wharf
Phil Burt - Phil Burt Innovation
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic â7 steps to swimming fasterâ, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
Youâll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simonâs weekly newsletter
Sign up for Bethâs weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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