The Powerful Performer Podcast

If you've been training consistently but not seeing results… this is for you.You're showing up. You're putting the effort in.But somehow, you still feel stuck — no progress, no changes, just frustration building.In this video, we break down the real reasons your training isn't working (and it's probably not what you think).We'll cover:The biggest mistakes people make in their trainingWhy “working harder” isn't the answerWhat's actually holding your progress backAnd how to start seeing results again — without burning outThis isn't about doing more.It's about doing the right things.If you've ever felt like you're wasting your workouts… this will change how you train.

If you're an actor who's putting in the gym hours but not seeing the results you expected, this episode is for you. In this podcast, we break down 5 essential gym habits every actor needs to start seeing real, life-changing progress, not just physically, but mentally and professionally too.We talk about the small daily habits that separate actors who look the part, feel confident, and stay consistent from those who struggle to get results despite working hard. From how you approach your workouts, to mindset, discipline, and building a routine that actually works with an actor's lifestyle, these habits can completely transform your progress.Whether you're preparing for roles, building confidence on camera, or simply wanting to become the strongest version of yourself, this episode will give you practical insights you can start applying immediately.If you're serious about changing your physique and your mindset, this is a must-listen.

I sat down with Stephanie Hepner as she hit a pretty big milestone on the programme. I wanted to delve into what she did and how she balanced her new fitness life filming , director and auditioning! 

Your cheat sheet for getting in the best shape of your life. Putting it all together! 

Everything you need to be doing to go from skinny fat, to lean, athletic and strong! 

This is exactly how to eat to sculpt a lean, strong, athletic body - all the other stuff online you can ignore!

Each month we run our Powerful Performer Masterclass for our community, and this month we dove into habits. Since we've had so many questions lately about staying consistent and motivated, we wanted to share this one with you. We hope it helps! And if you enjoy what we do, don't forget to subscribe

we're being venerable here, so you don't have to make the same mistakes as us! 

In this episode, I'm joined by sleep expert Gary Allman to break down how optimising sleep can dramatically improve body composition. Gary shows me how dialing in my sleep helped me build more muscle and drop fat—without changing my training or nutrition. We dive into practical, science-backed strategies that turn sleep into a powerful performance and physique tool.

What actually builds muscle—and what's just noise? In this episode, we break down muscle hypertrophy using a simple but powerful framework: the Training Pyramid for Muscle Growth. Starting from the foundation of consistency and progressive overload, we climb through volume, exercise selection, intensity, rep ranges, and recovery, all the way to the fine details like tempo and mind–muscle connection. Whether you're a beginner overwhelmed by conflicting advice or an experienced lifter looking to optimize results, this episode helps you focus on what matters most—and stop majoring in the minors. Practical, evidence-based, and easy to apply in the gym.

The Pyramid for Nutrition on Lean Muscle Growth breaks down what truly matters for building muscle—Tom has ranked from most to least important. He cuts through the noise to focus on the fundamentals first, then layer in timing, supplements, and fine details that actually make a difference after the basics are mastered. Practical, evidence-based, and no fluff—just a clear roadmap to lean muscle growth.

Are your workouts secretly holding you back? In this episode, we break down the 10 biggest muscle-building mistakesthat are killing your progress—from poor recovery and bad form to nutrition slip-ups and programming errors. If you want faster gains and fewer plateaus, this is one you don't want to miss

if your calorie deficit seems to be broke, here's 13 ways how to fix it so it never ever happens again! 

the 5 best supplements on the market! 

The scales will lie to you but its doesn't mean you need to stop using them. It comes from learning how to use them...

These are the 7 worst sups on the market.  Beware not to fall for these! 

please tell me you aren't making these mistakes in the gym.... 

In this Q&A episode, we're covering it all—how to get better at pull-ups, simple tips for fat loss nutrition, and what's really going on with Ozempic. Grab your coffee, tune in, and let's dive into your questions!

A Q&A with Tom on some of the hottest health and fitness topics 

protein is the craze in the fitness industry and it has been for the past 10 years. But is there such thing as too much and how can you use it to optimise your results? 

I see this time after time and it's something that should be addressed for those wanting to grow! (bare with me on sound quality here. Back to normal next week) 

this is what it actually takes to get 6 pack abs. No fluff, just pure truth.... Enjoy! 

these are my favourite methods to loose fat if you don't want to count calories.... 

I think I've finally nailed my eating on holiday so I want to share my tricks and tips to staying in great shape whilst creating life changing memories travelling the world! 

Today is sit down with the Breath Connection Group to talk about my experience with them right before my dad's funeral and the science of why breath work is so powerful! 

Some tricks and tips to build lean muscle that lasts forever! 

today I had the pleasure to sit down with some of the dads on the Powerful Performer Programme to discuss everything from filming, to fitness whilst managing parenting. I hope you enjoy! Justin - https://www.imdb.com/name/nm0758411/?ref_=nv_sr_srsg_0_tt_0_nm_8_in_0_q_justin%2520salSalavador - https://www.imdb.com/name/nm2538818/bio/?ref_=nm_ov_bio_smRupert - https://www.imdb.com/name/nm1670962/?ref_=nv_sr_srsg_0_tt_1_nm_7_in_0_q_rupert%2520youngFrancisco - https://www.imdb.com/name/nm5312353/?ref_=fn_all_nme_1

Bonus tip... We walked ALOT! We did a minimum 26,000 steps a day. More site seeing, more burn, more food! 

Today Tom breaks down how to train to optimise BOTH strength and lean muscle growth as they are different things. 

One of the biggest obstacles to getting in shape is managing our relationships.  Today me and Mimi share our 11 years of dating and experience and share our 10 big tips. 

what is true transformation and how can you do it in the next 8 weeks? Today I show you how with part 2. 

what is true transformation and how can you do it in the next 8 weeks? Today I show you how! 

if you are looking to make fitness STICK forever, you have to look at it differently if you'r win the creative industry. Here's how! 

3 simple steps to looking and feeling your best for when the sun starts to shine! 

the 2nd episode of this 3 part series

3 episodes on how to build the body you've always wanted. It all starts with food...

I sit down with the West End, Guys and Dolls star to talk all things fitness. How he got down to 8% body fat whilst eating 4000 calories a day, doing 8 shows a week and ran a personal best in his half marathon. Enjoy! 

This most important step! 

Part 2, let's go! 

We're back! 

the second part to helping you have the most amazing memorable Christmas whilst ending the year in the best shape of your life. remember we're looking for a better Christmas, not a restrictive one! Enjoy. 

some simple, quick fire fitness tips to help you get the most out of December and end the year in the best mental and physical shape of your life. 

How to thrive over xmas. In a month that is so busy for a performer I want to cover 3 areas to help you be as successful as possible this December. If you follow these steps you will end the year in the best mental and physical shape of your life. Enjoy! 

If you're someone that doesn't eat very much but still struggles to see weight loss progress I want to help break it down for you so you can gain a deeper understanding on why this maybe happening. 

The easiest way to get lean and build your dream body without demonising food and ruining your relationship with it. 

Is is better to have a big breakfast or a big dinner when on a fat loss journey? let's get into it...

Today we bring on the Manifesting Expert Mike Watson to talk about the science and the art of manifesting. 

The icon that is David Gandy doesn't look the way he does out of chance. It's his hard work and commitment to fitness that has kept him there in his late 40s still rocking a pair of speedos. Today I talk about how he does it and what you need to do to follow in his footsteps. Enjoy! 

Once you build muscle it doesn't just stick around. It takes a certain type of training, way of eating, lifestyle shifts to ensure that the muscle you build last for the rest of your life so you can put it to good use. Today I want to show you the 3 steps to building muscle that last forever. Any question let me know on instagram. 

There's 3 different phases for a male to move from 25% body fat (which is considered overweight in England) down to single digit body fat (absolutely ripped). You can't do the same thing to move from 25 > 8%. It requires different tools and a different approach. Today I want to guide you through the process of how to do it. Any questions reach to me on instagram @tomseniorfitness . Enjoy!