The Powerful Performer Podcast
A weekly podcast for ambitious individuals to build a Blockbuster Body so they can live life on their terms!
Episodes
Your Metabolism Isn’t Broken, You’ve Just Been Dieting Too Long
You’re eating less than ever and still not losing weight. Meanwhile, lean influencers are eating 3,000 calories a day and staying shredded. So what’s going on?In this episode of the Powerful Performer Podcast, I break down why long diets slow your metabolism and how to get out of the deficit so you can eat more and stay lean.In this episode:Why long diets put your body into energy saving
The 5 Diet Myths Keeping You Stuck
Cut out oats, fruit and your Friday pint, and still not losing fat?It's not your willpower. It's the myths.In this episode we bust the 5 biggest nutrition myths that have you dieting on fear instead of facts:Carbs spike your glucose and stop fat burningAlcohol pauses fat lossEating late makes you fatFruit is too sugaryYou need to eat every 2 to 3 hoursWe back each one up with the research
The September Q&A!
Got fitness questions? I got answers.This month you dropped your toughest training and nutrition questions straight into my IG Q box, and I'm answering them all in one sitting.No fluff, no filler, just straight talk on what actually works.Hit play and get your answers.
The Real Life Method - How To Structure Fitness To Fit Your Life!
Fitness fails when it's bolted onto your life instead of built around it. The Real Life Method flips that, structuring training and nutrition to fit your schedule, your travel, your social life, not the other way round. No rigid plans that snap the second life gets busy, just a sustainable system that bends with you and still gets results.
The Summer Fitness Safety Box
The Summer Fitness Safety Box 🔒☀️Summer doesn't have to mean choosing between your results and your life.You know the drill. BBQs, holidays, a few too many pints in the sun... and then the guilt spiral that makes you either restrict everything or throw in the towel completely.In this episode I'm giving you my 10 commandments for summer. The exact rules I use with my own clients so they ca
Q&A With Tom!
Let's get your question's answered so you're clear on your fitness journey!
The Weekend Blowout Blueprint
A science backed blueprint of how you can undo the weekend damage of a blowout and find your groove again!
How To Stay LEAN This Summer, Without Giving Up LIFE!
How To Maintain Results This Summer, Without Giving Up LIFE! ☀️🍹Get Coached By me - https://calendly.com/powerful-performer/powerfulperformerSummer doesn't have to mean choosing between enjoying yourself and staying in shape. In this episode, we're breaking down how to maintain the results you've worked hard for—without tracking every calorie, skipping BBQs, or feeling guilty for having a
The Worlds Worst Diets!
Why do so many “healthy” diets leave people tired, hungry, and stuck in a cycle of restriction? In this episode, we break down some of the world’s worst diets, why they fail, and the hidden damage they can do to your metabolism, mindset, and long-term health. If you’ve ever been tempted by a quick-fix plan, this one’s for you.
The Body Composition Training Accelerator
Most people train hard… but still don’t look like they train.In this episode, we break down the Body Comp Training Accelerator - the exact approach we use to help clients build muscle, drop body fat, and actually see the results they’ve been chasing.We’re talking:Why your current training might not be driving physique changeThe biggest mistakes keeping you stuck (even if you’re consistent
Your Summer Shred Eating Guide
Want to lean out for summer without starving yourself or obsessing over every calorie?In this episode, we break down exactly how to eat for a “summer shred” in a way that’s realistic, sustainable, and actually works.We cover:How to create a calorie deficit without killing your energyThe simple way to structure your meals for fat lossProtein, carbs, and fats — what actually matters (and wh
Training Hard But Still Not Seeing Results?
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
5 Gym Habits Every Actor Needs To See Life Changing Results!
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 sta
Hot Seat With LA Actor Steph Hepner - Getting Baywatch-Ready! 🛟
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!
The Lean & Athletic 8 Week Plan!
Your cheat sheet for getting in the best shape of your life. Putting it all together!
The Lean, Athletic TRAINING Formula!
Everything you need to be doing to go from skinny fat, to lean, athletic and strong!
The Lean & Athletic EATING Formula!
This is exactly how to eat to sculpt a lean, strong, athletic body - all the other stuff online you can ignore!
(client masterclass) Building A High Performance Life
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 🙏
10 Fat Loss Mistakes We Wish We Never Made!
we're being venerable here, so you don't have to make the same mistakes as us!
BONUS-Build More Muscle, Strip More Fat Without Changing A Thing
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.
Lean Muscle Series 1.3 (training pyramid)
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
The Lean Muscle Series 1.2
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 m
The Lean Muscle Series 1.1
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
How To Fix Your Calorie Deficit
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 Out There!
the 5 best supplements on the market!
How To Create Success With The Scales
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...
7 Worst Supplements Out There!
These are the 7 worst sups on the market. Beware not to fall for these!
7 Mistakes Killing Your Gym Progress!
please tell me you aren't making these mistakes in the gym....
Q&A - Pull-Ups, Fat Loss Nutrition & Ozempic
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!
Q&A - Belly Fat, Muscle Growth & Diet Strategies
A Q&A with Tom on some of the hottest health and fitness topics
Everything Protein! What you need, what you don't, how to optimise results!
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?
The Biggest Challenge Stopping You From Building Lean Muscle!
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)
The Belly Fat Burner & 6 Pack Ab Builder!
this is what it actually takes to get 6 pack abs. No fluff, just pure truth.... Enjoy!
My Favourite Nutrition Fat Loss Methods (apart form calorie tracking)
these are my favourite methods to loose fat if you don't want to count calories....
Eating Strategies To Staying In Great Shape On Holiday
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!
How Breath Work Could Change Your Life!
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!
How To Build Lean Muscle That Lasts Forever!
Some tricks and tips to build lean muscle that lasts forever!
The Round Table - The stars of Bridgerton, The Strays & Parque Mayer Confess All!
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/nm16
Tom & Mimi's Top Travel Tips To Staying In Phenomenal Shape!
Bonus tip... We walked ALOT! We did a minimum 26,000 steps a day. More site seeing, more burn, more food!
The Best Way To Train For Optimal Strength & Muscle
Today Tom breaks down how to train to optimise BOTH strength and lean muscle growth as they are different things.
How To Get LEAN Without Sabotaging Your Relationship ❤️
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.
True Transformation For Summer - part 2
what is true transformation and how can you do it in the next 8 weeks? Today I show you how with part 2.
True Transformation For Summer - part 1
what is true transformation and how can you do it in the next 8 weeks? Today I show you how!
How 'In Shape' Actors Build Relentless Consistency!
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!
How To Build Your Most Confident Summer Bod!
3 simple steps to looking and feeling your best for when the sun starts to shine!
How To Build Your Dream Body - Part 3
How To Build Your Dream Body - Part 2
the 2nd episode of this 3 part series
How To Build Your Dream Body - Part 1
3 episodes on how to build the body you've always wanted. It all starts with food...
Alex Given - Hot Seat
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!
3 Steps To Optimise Your Physique This Year - Part 3
This most important step!
3 Steps To Optimise Your Physique This Year - Part 2
Part 2, let's go!
3 Steps To Optimise Your Physique This Year
We're back!
Christmas Tips - Part 2
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.
Christmas Fitness Tips For High Performance - Part 1
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.
Thriving Over Christmas!
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!
"I don't eat much, but I can't drop weight"
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.
A Sausage Roll Is A Sausage Roll
The easiest way to get lean and build your dream body without demonising food and ruining your relationship with it.
Big Breakfast vs Big Dinner? Which is better for FAT LOSS?
Is is better to have a big breakfast or a big dinner when on a fat loss journey? let's get into it...
Manifesting The Life You Deserve - Mike Watson
Today we bring on the Manifesting Expert Mike Watson to talk about the science and the art of manifesting.
How David Gandy Built 6 Pack Abs
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!
3 Steps For An Actor To Build Muscle That Lasts Forever
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.
8%>25% Body Fat - An Actors Guide
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 . Enj
Nutrition To Optimise Body Composition
Today I want to debunk myths around meal frequency and how much food you need to eat when loosing fat, gaining muscle and optimising your health. Any questions let me know on on instagram @tomseniorfitness
7 Advanced Nutrition Methods To Optimise Fat Loss (body composition)
The 7 Advanced Nutrition Strategies for Fat Loss - dives into sophisticated dietary techniques designed to optimize fat loss and body composition. Don't listen to the myths, listen to this!
6 Reasons Your Body Isn't Changing
6 Reasons Your Body Isn't Changing - common obstacles hindering physical transformation, from diet pitfalls to workout inefficiencies. Perfect for anyone struggling to see results despite their best efforts.
6 Reasons You're NOT Dropping Fat
Discover the secrets to achieving your fitness goals with the Powerful Performer Podcast! In this episode, we delve into the six surprising reasons why you're not shedding fat. From hidden dietary pitfalls to overlooked lifestyle habits, uncover the obstacles holding you back. Tune in and transform your fat loss journey with actionable insights and expert advice!
Stop Procrastinating & Take Back Control
A 90 day planning session I did with clients to ensure they are prepped for the summer season and their vision and goals are locked in. Pen and paper ready!
The Lean & Strong Diet Protocol
to get your hands on free video version with simple, easy to understand graphics head of the the free resource section at www.powerful-performer.com
The Rapid Chunky Arm Builder
to get your hands on the video version from easy to follow graphics, head over to the free resource section at www.powerful-performer.com
The 4/4/4 Lean Muscle Method - fitness simplified
Ever heard of this method? Im not surprised, I built it last year when I had three clients who were confused, had no time and didn't want fitness consuming their life - I built this and the results were incredible. Have a listen and steal it!
5 Principles To Mastering The Fitness Game
Getting incredible fitness results in 12 weeks is EASY. Maintaining them forever is hard. It's a game. If you want to master it you have to learn how to complete the game. Today I walk you through the 5 principles needed to master the fitness game and achieve incredible body composition results forever!
Overcoming Fear & Seeing World Class Results!
I want to share today the number one mistake I see when in comes to goal setting. Once there is an awareness around this area there will be no stopping what you can achieve. Your true potential will be unleashed!
2 Principles To Get Lean For Life
Getting lean once in your life is easy. I see it time after time. Train hard, reduce your daily food intake and wham, bam... you'll get there. But for an actor wanting to get lean and strong forever and build it into their identity, it takes a different strategy. Today I talk through 2 key principles that are needed to get lean for life!
Is Bulking Worth It For Actors Wanting To Optimise Lean Muscle?
Today I discuss the challenges that actors face when trying to build muscle and gain size. In an industry that is built on confidence, high energy, how you look and perform, there maybe a better way to build lean muscle. Let me explain...
The Lean Muscle Mistake 99% Of Actors Make
There's one simple switch that will change the game for you if you're wanting to build lean muscle. Let me know your thoughts on this.
The Lean & Strong Diet Protocol - part 4
The last episode of this 4 part series on how to get your nutrition solid when getting LEAN & STRONG!
The Lean & Strong Diet Protocol - part 3
The 3rd episode of this 4 part series on how to get your nutrition solid when getting LEAN & STRONG!
The Lean & Strong Diet Protocol - part 2
The 2nd episode of this 4 part series on how to get your nutrition solid when getting LEAN & STRONG!
The Lean & Strong Diet Protocol - part 1
The 1st episode of this 4 part series on how to get your nutrition solid when getting LEAN & STRONG!
Get Fast Fitness Results Forever In 12 Weeks
Today I want share my checklist on how you can get fast fitness results in the quickest time possible so you never have diet again. I'm hearing to many stories of people who've spent a quarter of their life trying to get in shape. Let's put a stop to that today!
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