The Stage Strong Podcast

How to Achieve Your Dream Transformation

Rory Phelan — Wed, 13 May 2026 09:50:16 -0700

In today’s episode, we break down what it really means to “listen to your body” and how misinterpreting those signals could be the very thing holding you back from your dream transformation.

The 2026 Check In

Rory Phelan — Sun, 10 May 2026 19:00:00 -0700

We're getting closer to the halfway mark of 2026 and I wanted to offer you all this...to reflect on how things are going. Success, challenges, goals and give you an opportunity to zoom out and see where a subtle shift could make a powerful difference to the end of the year.

Enjoy!

Injured… Now What? How to Train Smart Without Making It Worse

Rory Phelan — Thu, 07 May 2026 04:18:21 -0700

Your Body Is Your Instrument: Training with Your Cycle

Rory Phelan — Mon, 04 May 2026 00:23:33 -0700

Many fitness programmes aren’t designed taking a menstrual cycle into consideration, especially in the performing industry, where consistency is often prioritised over sustainability. In this episode, I break down how the menstrual cycle impacts energy, strength, recovery, and performance, and how actors can train in a way that actually works with their bodies. I also explore important considerations for those living with PMDD and Endometriosis, offering a more compassionate and realistic approach to fitness on and off the stage.

Enjoy!

Attachment in the Industry: Agents, Relationships & Self-Worth

Rory Phelan — Wed, 29 Apr 2026 08:27:12 -0700

In todays masterclass we follow up on our previous session focusing on relationships.

On the back of this, today we dive deeper into attachment theory and how anxious, avoidant, and secure styles show up in professional relationships - especially with agents.

We explore why performers stay in unhealthy dynamics, introducing the "Trigger Story Strategy" framework for reframing situations, and challenge you to ask yourself what do you actually want from your industry relationships.

Breaking Free from All-or-Nothing Thinking

Rory Phelan — Sun, 26 Apr 2026 19:00:00 -0700

All-or-nothing thinking can feel structured and disciplined, but it often leads to inconsistency, frustration, and burnout. In this episode, I'm exploring why this mindset develops, how it shows up in training and nutrition, and how to build a more flexible, sustainable approach. Including a neurodiverse lens on why structure matters, and how to make it work for you, not against you.

Enjoy!

Why You Self-Sabotage When Things Start Working

Rory Phelan — Wed, 22 Apr 2026 07:54:08 -0700

So you start seeing results… and then suddenly feel the urge to blow it all up. 

This week we break down the success → fall off → reset cycle and why it happens.

 More importantly - how to stay consistent when things are finally working.

When Your Goals Feel Unreachable

Rory Phelan — Sun, 19 Apr 2026 19:00:00 -0700

Alcohol & Performance: Finding the Balance

Rory Phelan — Wed, 15 Apr 2026 06:13:25 -0700

This week’s drop-in explores how alcohol impacts your training, recovery, and results - without the all-or-nothing mindset.

We break down how to stay social, navigate industry pressure, and make more intentional choices.
Because it’s not about cutting it out… it’s about taking control.

Keeping Going When Life Gets Hard

Rory Phelan — Sun, 12 Apr 2026 19:00:00 -0700

When difficult or unexpected news hits, it can feel impossible to stay grounded, let alone keep up with training or daily demands. In this episode, I explore how to navigate fitness and life during emotionally heavy moments without pushing yourself into burnout or shutting down completely. The episode also includes a simple 5-minute grounding practice to help you reconnect with your body, steady your nervous system, and move forward one step at a time.

Enjoy!

Nutrition & Performance Masterclass with Sydnie Hocknell

Rory Phelan — Wed, 08 Apr 2026 05:57:18 -0700

In todays masterclass we dive into all things nutrition. The incredible Sydnie tasks us through the fundamentals of nutrition, what we should be looking for and how to get the most out of what we eat. We also cover supplements looking at what you should be having, and where you may be wasting your money!

Letting Go of Easter Guilt

Rory Phelan — Mon, 06 Apr 2026 01:37:45 -0700

Feeling off-track after Easter? This episode unpacks why guilt around food and training actually holds you back, and how to move forward without punishment. A grounded, practical guide to returning to routine with consistency, not shame.

Enjoy!

Run Down and Training When Your Head and You Aren't Feeling 100% - The Grey Area

Rory Phelan — Wed, 01 Apr 2026 04:51:35 -0700

In todays drop in we looked at how to handle training, nutrition, and mindset when you're feeling under the weather or in a "grey zone" mentally. We looked at practical ways to adapt your workouts, fuel your body, and reach out to others for support during those times, rather than pushing too hard or isolating yourself.

When The Show Isn't Enough

Rory Phelan — Sun, 29 Mar 2026 19:00:00 -0700

Booking the job doesn’t always bring the fulfilment you expect. This episode unpacks how to handle that reality, navigate the inner conflict, and build a life outside of the show that keeps you grounded and supported.

Enjoy!

Mindset Masterclass - Navigating Relationships: Attachment, Jealousy, and Staying Grounded

Rory Phelan — Wed, 25 Mar 2026 03:09:02 -0700

In todays masterclass we dive deep into the complexities of relationships, exploring attachment styles, managing jealousy and comparison, and strategies for staying true to yourself in intense situations like "showmances."We look at practical insights and encourage you to get curious about your own patterns and needs.

When You’re Burnt Out But the Show Goes On

Rory Phelan — Sun, 22 Mar 2026 19:00:00 -0700

When stopping doesn’t feel like an option, how do you keep going without losing yourself? This episode offers a compassionate, practical approach to burnout - helping us performers adjust expectations, protect energy, and move through demanding periods more sustainably.

Enjoy!

Overcoming Analysis Paralysis: Taking Imperfect Action

Rory Phelan — Wed, 18 Mar 2026 05:41:32 -0700

Today we dive into the concept of analysis paralysis and why taking imperfect action is often the key to real progress. We explore the trap of overthinking, why it holds so many people back, and how shifting your focus from thinking to doing can change everything.

We also share practical, actionable strategies to help you break out of procrastination, build momentum, and start making progress on the things that actually matter.

Navigating Training, Show Schedules & Life, Whilst Dealing With Loss

Rory Phelan — Sun, 15 Mar 2026 19:00:00 -0700

Grief doesn't pause life. Rehearsals, performances and training often continue even when you're carrying loss. In this episode I explore how as performers we can navigate workouts, work and everyday life whilst grieving. Adjusting expectations and allowing yourself to move through loss one step at a time.

Enjoy!

Mental Blocks/ Hitting The Wall

Rory Phelan — Thu, 12 Mar 2026 01:42:46 -0700

This week we explored mental blocks and the feeling of “hitting the wall” when facing difficult exercises or tasks. We talked about how breaking big challenges into small, actionable steps can help us move forward, build self-trust, and create a confidence loop that carries into training and everyday life.

Guided Reset

Rory Phelan — Sun, 08 Mar 2026 19:00:00 -0700

This episode is a quick but powerful moment of calm. A guided nervous system reset, where you'll be led through a simple self-regulation practice to release tension and bring you back into your body. Use this when you need to feel grounded, focused and ready for action.

Enjoy!

You’re Not Back at Square One - But Your Habits Might Be Holding You There

Rory Phelan — Wed, 04 Mar 2026 09:25:52 -0800

This week we discussed the feeling of being "back at square one" after periods of inconsistency. We looked at the "brick" analogy and the concept of pausing construction as opposed to building from the rubble. We also looked into strategies for adjusting habits and maintaining momentum through small, sustainable changes.

You Said It Matters..So Act Like It Does

Rory Phelan — Sun, 01 Mar 2026 19:00:00 -0800

If you want to earn more, change your physique, or move your career forward, ownership is a non-negotiable. This episode challenges blame, exposes passive patterns, and helps you step fully into responsibility for your results.

Enjoy!

Stress Management for Creatives

Rory Phelan — Wed, 25 Feb 2026 05:01:20 -0800

In todays episode, we look at practical strategies for managing stress and burnout. We dive into the importance of controlling the controllables, protecting non-negotiable habits, building recovery in advance, and separating identity from performance.

Stepping Out of Your Comfort Zone. How Do We Do That?

Rory Phelan — Sun, 22 Feb 2026 19:00:00 -0800

Comfort feels safe, but growth lives just outside it. This episode breaks down how to stretch yourself intentionally in training, relationships, and your performing career.

Enjoy!

Why Not Now? – Procrastination, Real Rest & Doing It Anyway

Rory Phelan — Thu, 19 Feb 2026 03:19:53 -0800

In todays episode we look at strategies to overcome procrastination and identify the different types of rest we need as creatives.

We look at how to ask "Why not now?" - to push past excuses, and discover the seven principles of meaningful rest that can help us recharge and show up stronger.

You Said It Matters. Let's Act Like It Does

Rory Phelan — Mon, 16 Feb 2026 01:29:38 -0800

Accountability is simply aligning your actions with your intentions. In this episode, I unpack why accountability feels hard, how to make it sustainable, and how we can use it to stay consistent without falling into shame or perfectionism.

Enjoy!

Breaking Through the Plateau: Strategies for Sparking Progress When Consistency Isn't Enough

Rory Phelan — Wed, 11 Feb 2026 05:01:27 -0800

If you are feeling stuck, despite your consistent efforts - this episode is for you! In this episode, we dive into proven strategies for breaking through plateaus and reigniting progress. We look at how to reframe "failure" as valuable feedback, and how to implement strategic progressive overload, and unlock your full potential. Get ready to level up your results and overcome the frustration of feeling stagnant!

How To Identify What's Holding You Back?

Rory Phelan — Sun, 08 Feb 2026 19:00:00 -0800

Many of us performers feel blocked across fitness, relationships, and career without knowing why. This episode I explore how to identify the patterns underneath the stuckness and talk about how awareness, not force, creates change.

Pause, Portion, Proceed: Overcoming Binge Eating & Navigating Snacking

Rory Phelan — Wed, 04 Feb 2026 06:08:22 -0800

In this weeks drop in - we look at actionable tips to help performers and creatives overcome binge eating and emotional snacking, without guilt or deprivation.

Boundaries. Need I Say More?

Rory Phelan — Sun, 01 Feb 2026 19:00:00 -0800

This episode explores boundary setting as the real reset for the new year….from protecting your body and energy to creating healthier career and personal dynamics. A conversation about sustainability, self-respect, and starting the year with intention.

Enjoy!

Just for Today: The Key To Tackling Overwhelm

Rory Phelan — Thu, 29 Jan 2026 09:47:07 -0800

In this weeks Drop-In we explored the "just for today" mindset to tackle challenges and moments of overwhelm. We shared strategies for breaking down tasks and maintaining momentum towards our goals. One day at a time.

Asking for Help Isn’t Failing - It’s Skillful

Rory Phelan — Sun, 25 Jan 2026 19:00:00 -0800

Many performers believe they should be able to handle everything alone. In this episode, I explore why asking for help isn’t a sign of failure, but a mark of self-awareness, professionalism, and long-term resilience. Learn how to reach out with clarity and confidence - without shame.

Enjoy!

Choices, Boundaries, and Self-Compassion: Empowering Yourself for Change

Rory Phelan — Tue, 20 Jan 2026 03:09:22 -0800

In this episode, we dive deep into the power of choices, boundaries, and self-compassion. We explore how being intentional with our choices - even the small, everyday ones - can unlock meaningful change.

We also discuss the importance of setting clear boundaries to protect our time and energy, as well as the transformative impact of speaking to ourselves with kindness rather than harsh self-criticism.

Whether you're struggling to make progress on your goals or simply want to approach life with more clarity and self-care, this episode offers practical insights and encouragement to help you make a positive change in your own life.

Tune in to learn strategies for taking control, honoring your needs, and cultivating the self-belief to achieve your aspirations.

Fear of the Unknown: Why Performers Are Built for It

Rory Phelan — Sun, 18 Jan 2026 19:00:00 -0800

Fear of failure is often fear of not knowing what comes next. In this episode, I explore why performers are already experts in navigating uncertainty and how to use that skill to move forward with fitness, routine, and life changes with more confidence and self-trust.

Enjoy!

Setting Realistic Expectations for a Sustainable Journey

Rory Phelan — Wed, 14 Jan 2026 10:04:57 -0800

In this weeks drop in, we discuss the importance of setting realistic expectations to maintain consistency and avoid burnout. We dive into the need to be flexible and adaptable in our approach to our goals and routines, rather than striving for perfection, in order to build sustainability and longevity in our work.

When You Want Change, But Can’t Seem to Start

Rory Phelan — Sun, 11 Jan 2026 19:00:00 -0800

This episode I explore how to understand the resistance that shows up when we want change but feel unable to act. Learning how to reframe what’s happening and use gentle, practical strategies to begin moving forward again.

Enjoy!

The Recharge Roundtable - How To Conquer January

Rory Phelan — Thu, 08 Jan 2026 03:23:02 -0800

In this episode, we shared our experiences and insights on navigating the transition into January. Rather than feeling the need to drastically overhaul our lives, we explore practical strategies for building sustainable habits, managing overwhelm, and prioritising rest and recovery.

Whether you're feeling motivated to tackle new goals or struggling to regain your momentum, this drop in offers a number of perspectives on making meaningful progress one step at a time. Tune in for relatable stories, actionable tips, and the encouragement to approach the new year with a balanced, achievable mindset.

The 7 Day Reset

Rory Phelan — Sun, 04 Jan 2026 19:00:00 -0800

If anyone is feeling out of rhythm after Christmas, then this episode is absolutely for you. I am walking you through a realistic 7-day plan to rebuild routine, confidence, and consistency.

Enjoy!

Reset, Regulate, Rebuild

Rory Phelan — Mon, 29 Dec 2025 03:45:42 -0800

Coming out of the Christmas period can bring guilt, emotional overwhelm, and pressure to “make up for lost time.” In this episode I explore how to release shame, regulate emotions, and return to training with clarity and self-trust.

Enjoy, and Happy New Year!

Between Christmas & The New Year: What Stays, What Goes, What’s Next

Rory Phelan — Mon, 22 Dec 2025 03:15:21 -0800

Navigating the Holiday Hustle: Balancing Work, Wellness, and Intentions for the New Year

Rory Phelan — Wed, 17 Dec 2025 08:16:23 -0800

In this week's drop-in session we discuss navigating the holiday season. We dive in on finding balance, managing burnout, and setting meaningful intentions for the New Year. We look at creating a roadmap for entering 2026 feeling recharged and focused. Whether it's maintaining nutrition, prioritising self-care, or aligning personal and professional goals, lets finish the year strong and start the new year with clarity and purpose.

No More Excuses: Staying Aligned Through the Holidays

Rory Phelan — Sun, 14 Dec 2025 19:00:00 -0800

Chocolate, parties, late nights - December is full of distractions. This episode I'm exploring how to stay committed, grounded, and consistent through the festive chaos.

Reset, Refocus, Rebuild: What has this year taught me?

Rory Phelan — Sun, 07 Dec 2025 19:00:00 -0800

In this episode I'm inviting you to reflect on your year, release what’s holding you back, and set powerful new fitness goals for the year ahead.

Enjoy!

Embracing Flexibility: Mastering the Holiday Balancing Act

Rory Phelan — Thu, 04 Dec 2025 08:01:41 -0800

Through the Loneliness, Through the Discomfort

Rory Phelan — Sun, 30 Nov 2025 10:30:56 -0800

In this episode, I talk about the loneliness that often shows up this time of year and the resistance that hits right before a workout. You’ll learn simple, practical tools to move through both kinds of discomfort - and discover the stronger, more grounded version of yourself waiting on the other side.

Enjoy!

Navigating the Festive Season: Boundaries, Self-Care, and Staying Motivated

Rory Phelan — Mon, 24 Nov 2025 03:58:13 -0800

The holiday season can be a joyful but also overwhelming time of year, especially for performers with busy schedules. In this episode we dive deep into strategies for navigating the festive period with intention and self-care.

We discuss the importance of setting boundaries, managing expectations, and finding moments of joy amidst the chaos.

Whether you're juggling panto rehearsals, family obligations, or just trying to enjoy the holidays, this episode is packed with actionable advice to help you make the most of this special time of year.

Cold Mornings, Dark Nights, Strong Discipline

Rory Phelan — Sun, 23 Nov 2025 19:00:00 -0800

This week I'm exploring a short guide to staying motivated and disciplined with your fitness routine through cold mornings, dark nights, and seasonal dips in energy.

Enjoy!

Guided Decompress - Letting the Day Go

Rory Phelan — Sun, 16 Nov 2025 19:00:00 -0800

Unwind with this 10-minute guided decompression designed to help you release the day and prepare your mind and body for deep, restful sleep. Through gentle breathing, grounding, and calming visualisation, this episode creates a peaceful space to slow down, switch off, and ease into the night. Perfect for anyone needing a quiet moment to settle, reset, and drift into bedtime.

Enjoy and happy sleeping!

Rewriting the Narrative: Nick's Journey - From Overwhelmed to Empowered

Rory Phelan — Thu, 13 Nov 2025 02:21:13 -0800

Tough Love or Self-Compassion? Finding the Sweet Spot in Your Fitness Journey

Rory Phelan — Sun, 09 Nov 2025 19:00:00 -0800

Are you being too soft on yourself, or too hard? In this episode, we unpack the difference between discipline and self-sabotage. You’ll learn how to spot when you need a kick of tough love, when to back off, and how to train your inner coach to motivate, not humiliate.

'I'm Stuck' - Recognising and Finding The Courage to Reach Out

Rory Phelan — Sun, 02 Nov 2025 19:00:00 -0800

When you’re stuck, it’s easy to go quiet and try to push through. In this episode, we explore how to reach out, let yourself be seen, and rediscover momentum - in your training and beyond.

Enjoy!

Navigating Relationships in the Industry - Mindset Masterclass

Rory Phelan — Fri, 31 Oct 2025 04:43:24 -0700

This masterclass we explore the unique challenges and dynamics of relationships within the performing arts industry. From navigating friendships and creative partnerships to managing romantic relationships as a performer, Frankie provides practical insights and strategies to help attendees build stronger, more fulfilling connections. Drawing from her extensive experience working with clients in the arts, Frankie delves into topics such as effective communication, managing expectations, and resolving conflicts - equipping participants with the tools to cultivate healthier, more balanced relationships both on and off the stage.

Navigating Rehearsals, Goal-Setting, and Overcoming Overwhelm - Weekly Drop In

Rory Phelan — Thu, 30 Oct 2025 02:02:41 -0700

In this episode we addresses common challenges faced by the community, including juggling rehearsals, setting effective goals for the new year, and managing feelings of overwhelm!

Deserving, Disappointment, and the Dance with the Ego

Rory Phelan — Sun, 26 Oct 2025 19:00:00 -0700

In this episode, I explore the tension between what we feel we 'deserve' and what life actually gives us. You’ll learn how to manage disappointment, catch the “shoulds” that fuel self-pressure, and begin mastering, rather than being ruled by, the ego. A gentle reminder that your worth isn’t something to earn, but something to remember.

Enjoy!

The Burning Toast Theory - Finding The Balance Between Grace & Toxic Positivity

Rory Phelan — Sun, 19 Oct 2025 19:00:00 -0700

This episode explores the Burning Toast Theory. The idea of not letting small frustrations ruin your day - and how to find a healthy balance between letting things go and acknowledging real emotions, avoiding the trap of toxic positivity. It’s about practicing grace and honesty in everyday moments.

Enjoy!

Seeking & Listening to My Inner Voice

Rory Phelan — Sun, 12 Oct 2025 19:00:00 -0700

As performers we are often consumed by external validation, rejection, opinions. In this episode I explore how we can turn down the volume on the external noise and increase our inner voice.

Enjoy!

Self Care - Identifying & Prioritising

Rory Phelan — Sun, 05 Oct 2025 09:09:03 -0700

Self care, a bit of a buzz word at the moment, but how many of us actually know what our own individual self care needs look like? In this episode we explore ways of identifying those needs and how we can prioritise them, even when life gets stressful....Enjoy!

More Than A Performer

Rory Phelan — Sun, 28 Sep 2025 23:00:00 -0700

In this episode, I explore the question “How do I want to be remembered?” Performers often let the theatre industry define their worth, but true legacy goes beyond roles and your CV. I reflect on finding your own voice, separating your values from others’ expectations, exploring hobbies outside of performance as this is about crafting a life and identity that the spotlight can’t touch. I also speak into a topic someone brought to me, around navigating jealousy in friendships.

Enjoy!

Overcoming Excuses and Embracing a Growth Mindset

Rory Phelan — Fri, 26 Sep 2025 03:04:43 -0700

Post-Audition Reflection & Release

Rory Phelan — Sun, 21 Sep 2025 19:00:00 -0700

This 10 minute episode guides you through gentle breathing, compassionate self-talk, and reflective moments to help you release tension, reframe the audition, and reconnect with your confidence and creativity. Enjoy!

Perspective: Learning To Celebrate Your Own Wins

Rory Phelan — Tue, 16 Sep 2025 02:35:41 -0700

Curtain Call for 2025. Body, Mind & Momentum

Rory Phelan — Sun, 14 Sep 2025 06:00:00 -0700

We're heading into the final chapter of 2025 and in this episode I'm going help you navigate the last few months of the year, explore how your emotions might change as we head into winter, and how we can end the year feeling reset, ready for 2026 whatever it may bring. Enjoy!

Progress Over Comparison - Me vs Me

Rory Phelan — Mon, 08 Sep 2025 07:25:20 -0700

In this episode I'm talking into the differences between helpful comparison and discouraging comparison. You'll then want to grab a piece of paper and pen, as I'm taking you through a guided weekly review/journal for you to reflect on your week.

Enjoy!

Trusting the Process: Duncan Burt Hotseat - 27kg Down & Reaching His Dream Physique

Rory Phelan — Tue, 02 Sep 2025 03:22:36 -0700

Audition Pep Talk & Breathing Exercise

Rory Phelan — Sun, 31 Aug 2025 08:12:26 -0700

A 10 minute audition pep talk, guided breathing exercise and visualisation.

Go smash it, and thank you for taking this time for you - you’ve already smashed it!

Motivation vs Discipline: The Key to Unlocking Your Fitness and Mindset Goals

Rory Phelan — Fri, 29 Aug 2025 23:29:40 -0700

Welcome to our first Live Mindset Masterclass with Frankie and myself.

Today we are diving into Motivation vs Discipline. Whats the difference and how can we use this to unlock our fitness and mindset goals.

Weekly Drop In - The 1% Method

Rory Phelan — Tue, 26 Aug 2025 02:53:18 -0700

Weekly Drop In - Working Hard But Not Seeing The Results?

Rory Phelan — Tue, 19 Aug 2025 10:00:44 -0700

Boundaries for Performers: Health, Fitness & The Stage

Rory Phelan — Sun, 17 Aug 2025 13:07:16 -0700

In this episode we’re exploring how to identify, set and stick to boundaries when it comes to our health, fitness & our wonderful, yet complex industry.

Grab a cuppa, a pen and paper and enjoy!

Slower Days, Stronger You: Thriving Through Breaks & Setbacks

Rory Phelan — Sun, 10 Aug 2025 09:28:19 -0700

This week we're exploring how to keep your wellbeing on track when life throws you curveballs like, stress, illness or schedule changes. We'll be covering staying active when you're sick, coping with stress eating, getting that exercise 'buzz' without the gym and finally how to navigate a break in work.

Enjoy!

Rejection, Resets & The Power of The Pause

Rory Phelan — Sun, 03 Aug 2025 07:09:28 -0700

We’re talking about three things that show up constantly for performers:

Handling rejection after auditions
Learning how to pause especially when it comes to nutrition
Finding the balance between holding yourself accountable and avoiding guilt if you miss a workout

Enjoy!

Weekly Drop In - RPE/ Tempo & Managing Daily Snacking

Rory Phelan — Tue, 22 Jul 2025 02:46:57 -0700

Building Your Dream Transformation

Rory Phelan — Tue, 17 Jun 2025 12:41:57 -0700

In today’s episode, we break down the exact steps you need to take to achieve your dream transformation - without falling into the common traps that derail most people. From building momentum to staying consistent when motivation dips, we’re cutting through the noise to give you a clear, sustainable path forward.

Whether you’re just starting out or you’ve been stuck in a cycle of stop-start progress, this episode will give you the tools, clarity, and confidence to move forward without burnout or confusion.

Building Back Your Motivation

Rory Phelan — Tue, 29 Apr 2025 03:54:15 -0700

Welcome to today’s Stage Strong drop-in session. I know this one’s going to resonate with a lot of you because today we’re talking about something we all face at some point – BUILDING BACK YOUR MOTIVATION.

If you’ve fallen off the bandwagon, lost your momentum, or just feel like you’re not where you want to be with your goals – don’t worry, you’re not alone. We’re going to dive into how you can reignite that drive, get back in alignment with your goals, and start moving forward with purpose again.

Navigating a Hectic Work/ Rehearsal Schedule

Rory Phelan — Wed, 19 Mar 2025 07:38:39 -0700

How to Maximise Your Results

Rory Phelan — Wed, 12 Mar 2025 07:44:52 -0700

Welcome back to the Stage Strong podcast.

Today we’re diving into a topic that I know will resonate with so many of you – “how to maximize your results”.

Whether you're in the gym, training at home, this is all about making sure you're getting the absolute most out of every session.

We’re going to cover some key principles today:

Pushing yourself in sessions, including strategies like progressive overload and drop sets.
Celebrating failure as a sign of growth.
Balancing your training progress with proper nutrition and macros.
And finally, the importance of time under tension and tempo to really develop strength and muscle.

Think of this as your guide to building a strong, sturdy house – and yes, we’re going to use that metaphor because it fits perfectly. A house is only as sturdy as its bricks, and in this case, your bricks are your training, your nutrition, and your consistency. So, let’s get into it.

Balancing Nutrition When You Can't Track - The PCG Method

Rory Phelan — Wed, 12 Feb 2025 06:52:50 -0800

Today we're diving into a topic that I know many of you have been curious about: managing your nutrition without relying on tracking apps like MyFitnessPal. Specifically, we'll focus on mastering your plate layout using the PCG method!

Balancing Your Weekly Calories - Managing Double Show Days/ Tech

Rory Phelan — Thu, 06 Feb 2025 04:35:01 -0800

Today we're tackling something that I know many of you are dealing with – managing your nutrition during those crazy double-show days and tech weeks. You know those days when you're running on adrenaline, maybe grabbing whatever food you can find between shows, and wondering how to keep your energy stable? We are going to solve that today!

Supplements & Creatine - What Should You Be Using?

Rory Phelan — Wed, 29 Jan 2025 07:02:19 -0800

Welcome back to the Weekly Drop-In. Each week, we dive into any issues you're facing and break down fitness, nutrition, and everything in between.

Today, we’re tackling a topic that often feels overwhelming—and a bit expensive—supplements.

If you’ve ever found yourself staring at a shelf full of protein powders, creatine, or pre-workouts, wondering, “Do I really need this?”—you’re in the right place!

By the end of this session, you'll know exactly which supplements are worth your money, which ones are overrated, and how to make informed decisions for your fitness goals. Let’s jump in!

Building Consistency In Your Training & Nutrition

Rory Phelan — Wed, 22 Jan 2025 07:17:57 -0800

Today’s focus is building consistency in your training and nutrition. Consistency is the key to long-term success, and it’s something we can all work on no matter where we are in our journey. By the end of this session, you’ll leave with five simple, actionable steps to start creating positive momentum

Setting Goals and Intentions for 2025

Rory Phelan — Wed, 08 Jan 2025 06:39:37 -0800

The Ultimate Guide to Christmas

Rory Phelan — Tue, 17 Dec 2024 07:12:46 -0800

In today’s training we’re going to cover how to best navigate through Christmas, the winter period and come out of this year in the best shape of your life both physically and mentally.