It's another hilarious episode from your favourite PTs Guy, Charlotte, and Charlie. This time it's Guy's birthday, where we go into the archives of our best and worst stories from our biggest celebrations to date.

We talk: Guy's childish volcano cake, Charlie's wine snorkle at his 21st, and the reason Charlotte won't be at work for the next couple of weeks...

Follow us on socials:

Guy - ⁠⁠⁠https://www.instagram.com/guykennedypt/⁠⁠⁠

Charlotte - ⁠⁠⁠https://www.instagram.com/cknudsonfitness/⁠⁠⁠

Charlie - ⁠⁠⁠https://www.instagram.com/thecrickprocess/⁠⁠⁠

Head over to ⁠⁠⁠https://www.barn-gym.com/⁠⁠⁠for 1:1 personal training sessions and group classes.

A relaxed catch-up episode where Guy, Charlie, and Charlotte share what they've been up to - from knee surgery recoveries to ADHD diagnoses and wild fitness challenge ideas.

Charlie is nearly four weeks post-op from knee surgery, hitting 90-minute seated ski erg sessions while his quad slowly comes back to life.

Charlotte just got officially diagnosed with ADHD and is starting medication soon. She's expecting her "limitless pill" moment where she'll finally blast through client check-ins without ending up in the kitchen.

Guy is deep in half marathon training, crushing a 44-minute 10K with 200 meters of elevation, fueled by TikTok anime edits and Gojo affirmations.

Follow us on socials:

Guy - ⁠⁠https://www.instagram.com/guykennedypt/⁠⁠

Charlotte - ⁠⁠https://www.instagram.com/cknudsonfitness/⁠⁠

Charlie - ⁠⁠https://www.instagram.com/thecrickprocess/⁠⁠

Head over to ⁠⁠https://www.barn-gym.com/⁠⁠for 1:1 personal training sessions and group classes.

In this episode, Guy and Charlie sit down with Rachel Gold, a former pop star, celebrity stylist, and certified mindfulness practitioner, to explore her remarkable journey from the bright lights of fame to the quiet power of presence.

Rachel is a former professional singer, celebrity stylist, and certified mindfulness meditation practitioner. She was part of Luff, Holland's answer to Bananarama, with five number one records and international tours in the 1980s. After 15 years in music, she spent another 15 years as a celebrity stylist, working with high-profile clients on TV and red carpets worldwide.

After 35 years of practicing mindfulness, Rachel became a certified practitioner in 2019. She now runs one-to-one coaching, group classes, and retreats focused on mindfulness and personal transformation. Her philosophy: mindfulness isn't about clearing your mind, it's about observing yourself, understanding your core values, and living in alignment with your truth rather than chasing external validation.

Guy and Charlie explore Rachel's extraordinary journey from pop stardom (including being courted by the Prince of Holland on stage) to celebrity styling's toxic culture, and why she walked away from it all. The conversation dives into practical mindfulness: what it really means, how to handle triggers, discovering your core values, and why most people who say "I can't meditate" have never tried. Rachel shares the 5-second reset for stress, how social media fuels anxiety, the importance of purpose over goals, and why living aligned with your values reduces overwhelm.

If you've struggled with impostor syndrome, felt trapped by external expectations, or wondered how to make mindfulness work without the spiritual fluff, this episode offers honest, practical wisdom.

Links:

• Website: ⁠www.rachelgoldmeditation.com⁠
• Instagram: ⁠@rachelgoldmeditation⁠ & ⁠@rachelgoldstylist⁠
• Women's Retreat: "Set Your Boundaries" - April 25th, Tonbridge. Book at ⁠rachelgoldmeditation.com⁠

Head over to ⁠www.barn-gym.com⁠ for 1:1 personal training sessions and classes

Lost your New Year's motivation? This episode will get you back on track.

In this episode, Charlie and Charlotte tackle the biggest killer of fitness goals: demotivation. It's mid-February, the weather's terrible, the New Year buzz has worn off, and suddenly every excuse feels valid. This 30-minute masterclass is your roadmap to training consistently even when you absolutely cannot be bothered.

They break down the uncomfortable truth: motivation comes AFTER action, not before. Your body prepares you for whatever you're currently doing - if you're sitting on the sofa, it'll keep you there. But get 10 minutes into a workout, and suddenly you're unstoppable.

You'll discover:

• The After Feeling Principle: You can't wait to "feel like it" - the reminder comes FROM doing the thing
• The 40% Rule: Your mind gives up way before your body does (Goggins was right)
• The Annoying Child Method: Keep asking "why?" until you find your real purpose
• The Warm-Up Hack: Drive to the gym, do a warm-up, see how you feel - 9/10 times you'll finish the session
• Effort Over Output: You can't always control performance, but you CAN control showing up
• Progress Isn't Linear: Peaks, troughs, plateaus, and post-holiday shame spirals are all normal

Key takeaways:

• Discipline beats inspiration every time - motivation is never consistent
• Your body is an efficiency machine that only gives energy for what you ask of it
• Don't wait to "feel good" before coming back - the feeling comes FROM the gym
• Nine times out of ten, you're not burnt out - you're just being lazy (and that's okay!)
• Community accountability matters: group chats, active friends, shared wins
• Consistency looks boring until you see what it builds

Who needs this episode:

Anyone who's fallen off their New Year's resolution, uses weather/work as excuses, has plateaued mentally, or just "doesn't feel like it anymore."

Stop waiting for motivation to strike. Listen to this 30-minute kick up the backside and get back in the game.

Follow us on socials:Guy - ⁠https://www.instagram.com/guykennedypt/⁠Charlotte - ⁠https://www.instagram.com/cknudsonfitness/⁠Charlie - ⁠https://www.instagram.com/thecrickprocess/⁠

Head over to ⁠https://www.barn-gym.com/⁠ for 1:1 personal training sessions and group classes.

In this episode, Guy sits down with Andy Dawling, his former strength and conditioning coach at Sutton Valence School, to explore his extraordinary journey from professional rugby to war zones and back again.

Andy is a former professional rugby player, military veteran, and strength and conditioning coach whose life embodies "only the fit will survive."

Andy played professional rugby for Gloucester, Harlequins, Coventry, and England Sevens, while serving with the 7th Parachute Regiment Royal Horse Artillery. He made history as the first professional rugby player to deploy to war, serving in Kosovo (1999) and Iraq (2003), consistently choosing his regiment over personal rugby glory.

His career was marked by remarkable comebacks - including being told he'd never play again after prolapsing three discs at age 26, then winning the Middlesex Sevens with the Army in 2001 and 2004.

After retiring, Andy spent 15+ years coaching at Harlequins and Saracens Academy, developing players who became England internationals. He currently serves as Saracens' kit manager, applying his military mindset: removing barriers so others can perform at their best.

A mental health advocate, Andy walked 1,100 miles around Wales to process PTSD and founded The Wolfpack Pilgrimage, bringing people together through endurance challenges for mental wellbeing. He's a father of two and raises funds for Greenhouse Sports, providing sports interventions for children in poverty.

His evolved philosophy: "It's not just about being physically fit - if you're not mentally fit, what does that look like? My ultimate driver is being the best version of myself to be the best parent that I can be."

If you've struggled with finding your place, dealt with trauma, or wondered how to use physical challenges for mental healing, this episode offers raw honesty and practical wisdom.

Follow Andy here: ⁠https://www.instagram.com/wolfpackpilgrimage/⁠

Head over to ⁠⁠https://www.barn-gym.com/⁠⁠ for 1:1 personal training sessions and classes

Confused about which supplements you actually need? This episode is your complete roadmap.

In this episode, Guy and Charlotte break down every supplement worth your money - from creatine to magnesium, protein powders to omega-3s, and everything in between. They expose which "must-have" supplements are complete BS, reveal what actually makes a difference, and explain why most people are supplementing completely wrong.

You'll discover:

• Creatine: The only supplement everyone should take (and why you probably thought it was a steroid)
• Protein powders: Whey vs. isolate vs. casein - what you actually need and when
• Vitamin D: Why every UK resident needs this from October to April (and how to avoid expensive piss)
• Magnesium: The sleep and recovery hack that actually works
• Omega-3s: Are you really eating enough oily fish?
• Pre-workouts: The truth about caffeine, beta-alanine, and the legendary "Ultra Vulture Smash Your Mother"
• B12, iron, zinc, fibre: Who needs them and who's wasting their money

But here's the uncomfortable truth they won't let you skip: Supplements are the LAST thing you should focus on. If you're not sleeping 7-8 hours, training with intent, managing stress, or hitting your fiber and protein targets from whole foods - no pill will save you.

Guy and Charlotte share their personal experiences (including Guy's digestive transformation from increasing fiber to 40g/day and Charlotte's superhero moment when she first tried creatine), debunk marketing myths, and give you the exact roadmap to identify what YOUR body actually needs.

Key takeaways:

• Get your fundamentals right FIRST: sleep, training, nutrition, stress management
• Track your food for a month to identify real deficiencies (not just guess)
• Most multivitamins are useless - target specific gaps instead
• Timing matters: fat-soluble vitamins (A, D, E, K) need food
• Research matters: don't trust brands selling you their own studies

Who needs this episode:

• Anyone overwhelmed by supplement marketing
• People spending £100+/month on vitamins they don't need
• Vegans/vegetarians missing key nutrients (B12, we're looking at you)
• Athletes wondering why their performance hasn't improved
• Anyone who wants to stop guessing and start supplementing smart

Stop throwing money at supplement companies. Listen to this 45-minute masterclass and become your own expert.

Follow us on socials:

Guy - ⁠https://www.instagram.com/guykennedypt/⁠

Charlotte - ⁠https://www.instagram.com/cknudsonfitness/⁠

Charlie - ⁠https://www.instagram.com/thecrickprocess/⁠

Head over to ⁠https://www.barn-gym.com/⁠ for 1:1 personal training sessions and group classes.

What if everything you thought about fat loss, detox teas, and "earning" your cheat meal was complete BS?

In this episode, Charlotte, Guy, and Charlie tear apart the biggest fitness myths that social media won't stop pushing - and reveal the uncomfortable truths no one wants to hear.

From spot reduction scams (no, you can't lose belly fat with 5 magic exercises) to detox teas that cause UTIs, they expose the misinformation machine that gets 3-5x more views than real advice. They dive into why vibration plates won't shake off cellulite, why "cortisol belly" is just another fear-mongering buzzword, and how one slice of American carrot cake can undo an entire gym session.

But it's not all doom and gloom. They also share the hacks that actually work:

• Glucomannan: the natural appetite suppressant that helped Charlotte survive prep (think "natural Ozempic")
• Habit stacking: why brushing your teeth + balance drills = 5 extra minutes of training daily
• Post-it note reminders: Charlie's "fighter or victim" mantra that keeps him accountable
• Phone outside the bedroom: Charlie's sleep hack that changed everything
• The 24/7 documentary mindset: living like someone's watching (without losing your mind)

By the end of this episode, you'll know:

• Which "hacks" are complete garbage
• Why simplicity beats perfection every time
• How to use accountability, environment design, and small habits to stack progress
• Why misinformation spreads faster - and how to avoid falling for it

If you've ever felt overwhelmed by conflicting fitness advice, fallen for a quick-fix product, or wondered why your results aren't matching your effort, this episode is your reality check.

Follow us on socials:

Guy - ⁠https://www.instagram.com/guykennedypt/⁠

Charlotte - ⁠https://www.instagram.com/cknudsonfitness/⁠

Charlie - ⁠https://www.instagram.com/thecrickprocess/⁠

Head over to ⁠https://www.barn-gym.com/⁠for 1:1 personal training sessions and group classes.

hallenge some of the biggest misconceptions people have about training, progress, and “what works.”

From social-media-driven advice to one-size-fits-all programming, the conversation explores why so many people feel stuck despite doing everything they’re told — and what actually matters instead.

Straight-talking, opinionated, and grounded in real-world coaching experience.

In this episode, they cover:

• Why fitness trends spread faster than good coaching
• The biggest myths holding people back
• Why context beats viral advice every time
• How to think critically about training and health

If you’re tired of conflicting advice and fitness fads, this one’s for you.

Follow us on socials:

Guy - ⁠https://www.instagram.com/guykennedypt/⁠

Charlotte - ⁠https://www.instagram.com/cknudsonfitness⁠

Charlie - ⁠https://www.instagram.com/thecrickprocess/⁠

Head to ⁠https://www.barn-gym.com/⁠ for 1:1 personal training sessions and classes.