In this episode of Behind Building Coastal, Ed and Izzy open up about the month they almost broke the team… and faced the hardest strain in their 7-year partnership.
What started as a leadership shift quickly turned into uncertainty, tension, and emotional fallout inside the business.
In this conversation, they unpack:
• What leadership uncertainty actually feels like from the inside
• The emotional cost of structural change
• Losing clarity, purpose, and confidence at work
• How trust erodes — and how to rebuild it
• What employees really need during times of transition
If you’re a founder, leader, or part of a growing team, this episode will challenge the way you think about communication, culture, and responsibility.
🎧 Listen now and go behind the build.
And if you enjoy these real, unfiltered conversations, make sure to hit subscribe so you never miss an episode of Behind Building Coastal.
This guy realized a while ago to get better at Hyrox he needs to get stronger and that is what he is doing. Our only focus in our PT sessions is strength so it can transfer over to his hyrox times!
Want to get stronger for hyrox? Then send me a DM to get booked in today!
Let’s PR those race times!
#hyrox #crossfit #hybrid #hongkong #personaltrainer
Easing back into training this week on the @buildprogramme
Keeping the RIRs high and the RPEs low means I still get some exercise in but not to the detriment of my recovery ❤️🩹
It’s been a very intense few months of qualifiers and competitions and I’ve made it through without too many issues/injuries 🙏 the next goal is to eliminate them entirely! Rebuild incoming! 🔋
📸 @alex747380 ✨
Building a business isn’t always highlight reels and wins. Sometimes, it’s a negative spiral that bleeds into every part of your life.
In this snippet, Ed opens up about the personal toll of one of the hardest seasons at Coastal: a time when the pressure made it hard to even be present at home.
What happens when the stress of a business transition pushes you to your breaking point?
This Monday on Behind Building Coastal with Ed & Izzy, we are pulling back the curtain on the month that almost broke our team and put the hardest strain on our 7-year partnership. We’re talking about the emotional cost of structural change, losing clarity, and how to rebuild trust when everything feels uncertain.
🎧 Full episode drops this Monday! Make sure you’re subscribed so you don’t miss it.
With my 32nd birthday just around the corner, strength training has become about so much more than just my physique.
It’s about the moments my daughter looks at me and says: “I want to go to the gym with you.” “I want to be strong like you.” “Look at my muscles, Mama!” 💪🥺
I’m playing the long game. I want to be doing a doubles HYROX with my kid when I’m 45. I want to be able to play sports with her without getting injured, and one day, I want to have the strength and mobility to chase my grandchildren around.
Do I want that shocked “Wait, you’re a mom?!” reaction? Yes, absolutely. 😉 But more than that, I want a full, long, healthy, adventure-filled life.
As women, we have to fight for our strength. Starting at age 30, we naturally lose 3-8% of our muscle mass per decade if we aren’t actively strength training.
Getting into the gym and lifting weights isn’t just a hobby; it is essential for rebuilding our foundation post pregnancy, protecting our bone density, and bulletproofing our bodies against aging.
You don’t need to live in the gym to achieve this. Join me on the @buildprogramme where I’m training for just 60 minutes, 3 days a week. We focus on building real strength, lean muscle, and the conditioning you need to not only do cool sh*t, but to live a life truly well-lived.
We all say we want to improve, but are we actually willing to take the medicine?
In this clip, we break down the “Feedback Paradox”: why our egos instinctively fight the exact feedback we need to grow, and how to navigate the timing and emotion of delivering it.
This is just a glimpse into our latest episode with Dr. Andrew Hall (former pro rugby coach turned PhD Leadership Consultant). We dive deep into the harsh truth about high-performance teams and why your ego might be the #1 thing holding your business back.
🎧 In the full episode, we cover: 👉 Why 99% of company values are just “words on a wall” (and the secret to fixing it). 👉 The “Feedback Paradox”: Why we hate receiving it, but desperately need it to survive. 👉 How to spot the invisible signs of “entropic drift” before your team falls apart. 👉 Why “soft skills” are actually the hardest skills to master in business.
If you manage people, own a business, or just want to level up your own performance, you cannot afford to miss this.
🔗 Hit the link in our bio to listen to the full episode now!
4 races in 8 weekends, what next? 🤓
May 10th: @hyroxhk Men’s Open Doubles
May 9th: @hyroxhk Mixed Doubles
April 11th: @hyroxindia Men’s Pro Singles
March 20th: @hyroxtha Men’s Open Singles
That wall ball station humbles everyone eventually. 😅
Back squats won’t make you a pro runner, but they’ll keep you moving when your legs are shot. Swipe through for the why!
Start light. Move well. Trust the process.
Tag a friend who blows up on wall balls. (You know who they are.)
#HyroxTraining #WallBalls #BackSquat #StrengthForEndurance #HyroxAthlete
Low energy weeks don’t need to mean taking a whole week off the gym.
But they also shouldn’t mean forcing yourself to do something your body clearly doesn’t want to do.
It’s a tricky balance that I still struggle with and I’m constantly trying to figure out. Sometimes you can push hard and feel good in the moment… but the cost is usually that, in the days that follow, you’re back to square one…if not worse.
As a general rule of thumb on low energy weeks, I commit to doing something, and I always start easy. I keep checking in with my body throughout the session, notice how I’m feeling, and adjust as I go.
I think a big challenge for most of us is the delayed gratification that comes from these weeks. Even when you’re tired, doing something can help you feel better for the rest of the day, and often the rest of the week.
On the other hand, pushing too hard in these periods is only going to leave you feeling depleted and empty in the days and weeks to come, which is difficult to comprehend when adrenaline and caffeine is pumping mid session!
I’d love to know how you handle this. What’s one rule that you follow for yourself on low energy weeks?
They key to building muscle - PROGRESSIVE OVERLOAD
Adding kg’s to your lifts each week would be great, but unfortunately that is not how it works and you will plateau very quickly if that is your approach.
The goal is to progress total volume lifted on a certain exercises week on week.
What is total volume?
It is your sets x weight x reps.
You have a few options on how you can increase this across weeks if reps stay the same, in this video there are a few examples using a Back Squat between Week 1 and Week 2 of a training cycle.
Hit save on this video and share it with a friend!
My 3rd HYROX Pro race was all about trying to prove to myself that I can be fitter than 4 years ago.
A lot has changed since then: I got married, had a child, committed myself even more to my business, and, of course, I’m 38, not 34…👴🏼
Here’s what happened…
