Podcast
The Rest Is Fitness
Hosted by Graham Carless · EN
The Rest Is Fitness is a podcast about building fitness that actually supports your life.
Hosted by Graham Carless, this show explores strength training, conditioning, recovery, mindset, mental health, and coaching, without extremes, guilt, or fitness fads.
This isn’t about punishing yourself for what you ate, chasing perfection, or training like a professional athlete when you have a normal life. It’s about becoming more capable, more resilient, and more confident, one sensible step at a time.
Across a mix of short, actionable Quickcasts and longer, form conversations, the podcast covers:
-Strength training for beginners and experienced gym-goers
-Fitness as preparation for real life, not punishment
-Mental health, confidence, and consistency
-Recovery, rest, and sustainable progress
-Coaching lessons from the gym floor
-Real stories from everyday people
-Combat sports, BJJ, and self-defence principles
-Behind-the-scenes insights into running a gym and coaching humans
You’ll hear episodes from:
Shropshire Strong Quickcasts: short, practical fitness and health tips
Fighting Fit Quickcasts: BJJ, grappling, and self-defence insights
Real Stories: honest journeys, not highlight reels
Coaching Notes: lessons learned from coaching real people
The Bits You Don’t See: the human side of gym life and coaching
Whether you’re brand new to training, returning after time away, or looking to train smarter for the long term, The Rest Is Fitness is here to help you move better, feel stronger, and live happier.
Train hard when it counts.
Rest when it matters.
Build fitness for life.
27episodes
Episodes
Newest firstAll episodes
History Of Alex Working At The Gym
2w ago00:15:41Tap to summarizeThis week we talk about the history of Alex working at the gym and we dive into some funny moments we have done together!
Transcribe →Mid Way Through 2026. July Check In To Smash Your Goals
3w ago00:18:44Tap to summarizeMid-Year Goals, HYROX Prep, and England Football: Onwards and Upwards at CrossFit Shropshire Graham and Alex introduce a new music intro, chat about their mid-year progress, and share updates from CrossFit Shropshire. Alex discusses training for HYROX (including Birmingham and a possible abroad event), adding Pilates, growing gym membership and classes, and finishing a new PT studio for a July launch. They drift into England football talk, including West Ham’s relegation, England beating Mexico 3–2, and jokes about “Three Lions” and “years of hurt.” Graham shares his own progress: dropping from 120kg to 110kg through training three times a week, reducing alcohol, eating better, and lowering cholesterol by one point to 5.26 with a 3.6 ratio. They preview HYROX in October, a new running club with coach Jenny starting in July, record membership momentum, and a July dragon boat race fundraiser, then offer tips for listeners: start now, start small, build routine, and work with a coach who tailors goals and a plan. 00:00 New Intro 01:13 Midyear Goals Check 01:42 Alex Wins So Far 02:29 Tech Glitch Moment 03:30 Football Tangent 06:33 Graham Weight Loss 07:58 Food Everywhere Problem 08:48 Cholesterol Update 10:27 Hyrox Training Plans 11:57 Dragon Boat Fundraiser 12:44 Tips To Start Now 15:01 Wrap Up And Socials
Transcribe →Boats, Burpees, and Birthday Beats
4w ago00:12:39Tap to summarizeRest is Fitness Podcast: Summer Events, New Merch & Gym Favourites at CrossFit Shropshire Graham and Alex welcome listeners to the Restless Fitness Podcast, noting the last episode brought new members and record views, and they discuss making more episodes now that their setup is built (with thanks to Lenny for a loaned microphone).They outline CrossFit Shropshire’s summer community focus, highlighting the dragon boat race on the 18th (Saturday) with a barbecue, supporters, and a request for donations/sponsorship via a link, plus more socials and a September event tied to Graham’s CrossFit anniversary and birthday.They preview new T-shirts/merchandise with Kaz helping and a possible link. The conversation shifts to favourite and least favourite exercises (squats, deadlifts, burpee broad jumps, sled push, pull-ups, inchworms), mentions Alex’s massage work, naming workouts after members who emigrate (including Adeola moving to Canada), and compares gym culture and cleanliness in Japan and Hong Kong, before closing with growth goals and an Australia sponsorship email.00:00 Podcast Welcome00:09 Gym Updates and Setup01:01 Summer Plans and Merch01:30 Dragon Boat Fundraiser02:22 Barbecue Banter03:21 September Anniversary Event04:06 New T-Shirts Drop04:58 Favorite Exercises Talk05:20 Squats Deadlifts and Hyrox05:45 Sled Push vs Burpees06:17 Pilates Flow Banter06:41 Worst Exercises Debate07:00 Massage and Recovery Plug07:43 Inchworms Explained08:38 Naming Workouts for Clients09:41 Culture Food and Gym Talk11:15 Fitness Travel Amsterdam Plans11:49 Wrap Up Views and Sponsors
Transcribe →Classes, Coaching & Training Formats Explained
Jun 2300:16:15Tap to summarizeGraham and Alex welcome listeners to the Rest Is Fitness podcast and discuss launching HYROX at their gym over the past two weeks, including building a smooth, official 20m sled track using tons of MOT and sharp sand with help from Eric. They outline how HYROX has been integrated alongside CrossFit without replacing classes, bringing the schedule to 40+ sessions weekly, plus yoga, Pilates, and BJJ. They explain the main HYROX class formats: HYROX 90 (scaled full eight-station workout with gradual running build-up and alternatives), HYROX 60 (shorter version), HYROX EMOM (45s work/15s transitions across stations and rounds), HYROX Engine (cardio focus), and HYROX Strength (technique and progression from open to pro weights). They mention upcoming simulations, community event travel plans, small-group coaching, and invite potential coaches to get in touch.00:00 Podcast Kickoff00:17 Launching HYROX00:58 Building Sled Track01:31 Track Specs Benefits02:11 Weekly Class Lineup03:32 What Is HYROX 9005:17 HYROX 60 Monday05:52 HYROX EMOM Tuesday07:02 HYROX Engine Thursday07:53 HYROX Strength Friday08:35 No Rep Frustrations08:55 Technique Over Strength09:07 Events And Community09:35 CrossFit Meets Hyrox09:48 Full Circle Training10:37 Filthy Fifty Lesson11:37 First Hyrox Sickness13:36 Gym Offerings And Sessions14:36 Growing The Coaching Team15:54 Like Subscribe Farewell
Transcribe →The Power of Local Business vs. Corporate Chains & Personal Triumphs
May 1900:20:41Tap to summarizeIn this episode, Graham and Alex pull back the curtain on what it truly means to run and support a local fitness business. Transitioning from a bumpy, "winging it" pre-production setup directly into the heart of community culture, the hosts explore the stark differences between local independent gyms like CrossFit Shropshire and giant corporate chains. They dive deep into personal history, celebrate life-changing member milestones (including a gym romance that led to marriage!), and share raw, personal moments of pride, covering everything from breaking gender boundaries in Pilates to overcoming dyslexia in the traditional school system.Key Takeaways & Discussion Points1. What Makes a Fitness Business Truly "Local"?Rooted in Shropshire: Both hosts share their deep local roots. Graeme highlights his journey from Belvedere School, Sixth Form College, and Cardiff University (Product Design) back to Shropshire for its beautiful green spaces and tight-knit community. Alex shares his path from living abroad to settling in the area to raise his family.*The Destination of Revenue: Unlike massive corporate chains where profits disappear into a corporate void, every penny made at CrossFit Shropshire goes right back into the facility. Over the last 5 years, a massive 300%+ revenue increase has funded crucial infrastructure updates like new toilets, showers, car park upgrades, and a constantly moving fence!Scaling Content & Classes: The gym has scaled dramatically from offering just 10 classes a week to preparing to cross the 40+ weekly class mark, targeting a bustling community atmosphere from 6:00 AM to 10:00 PM.2. Independent Gyms vs. Corporate Chains (The USP)Knowing Your Name: The major Unique Selling Proposition (USP) of a local gym is that you are never just a membership number. Even if members attend different times (6:00 AM vs. 6:30 PM), community and social events mean everyone knows everyone.The "Ghost Membership" Corporate Model: Corporate chains thrive on thousands of ghost memberships—hoping 90% of people sign up but never actually walk through the door. Local gyms provide true accountability. If you drop off, the team reaches out to help you navigate when life gets in the way.Flexible, Human Policies: A local business doesn't burn bridges. If a member needs a pause, a cancellation, or a refund due to unforeseen life events, they handle it personally without predatory corporate contracts.3. Coaching, Mentorship & Changing LivesHomegrown Coaches: CrossFit Shropshire acts as a incubator for growth. Multiple regular members (including Lucy, Tim, Nick, Stu, Abby, and Alex himself) enjoyed the environment so much they pursued their own qualifications to become fitness professionals.International Impact: They celebrate the development of former coach Bea, tracing her progression from running her first flawless class to moving out to continue her journey in Australia.4. Deep Dive: Moments of Pride (Fitness & Life)The Mental Shift: For both hosts, the proudest fitness moments aren't just about heavy lifting or weight loss; they are about helping highly anxious, self-conscious individuals realize they are strong and belong in the gym space.The Gym Wedding: A standout milestone for the gym community was seeing two members, Dan and Annie, meet at the facility and ultimately get married.Alex's Pilates Triumph: Alex shares a personal proud moment of stepping wildly out of his comfort zone as the only male in a 20-person Pilates instructor certification course—a decision that fundamentally fixed his body from years of football and heavy lifting.Overcoming the Odds: Alex reflects on growing up with dyslexia 20 years ago in a rigid corporate school system that shoved him aside and told him he would struggle for the rest of his life. Through raw work ethic and determination, he built a life traveling the world, owning a home, raising a family, and thriving in business.Top Tips From This Episode for Gym BeginnersIf you are incredibly nervous or anxious about stepping into a gym environment, Graeme and Alex suggest a clear roadmap:1. Go the 1-on-1 Route First: Book a private session with a coach before joining a large group class. It helps you get a feel for the "vibe" of the facility in a low-stakes environment.2. Build Technique & Confidence Gradually: Use personal sessions to master the basic mechanics so you feel safe and capable.3. Interview Your Professional: Make sure the coach you are working with operates on the same wavelength as you and has the specific skill set to address your goals.Support the Podcast!The guys went viral with 22k views on their last major drop and they are aiming even higher for this episode! Help them hit their goals:👍 Target 1,000 Likes on YouTube 🚀 Target 50,000 Views🔔 Target +50 New Subscribers to the channelUntil next time, turn up, bring the work ethic, and take care!
Transcribe →If We Had to Start Fitness From Scratch… We’d Do THIS (Most People Get It Wrong)
May 500:19:20Tap to summarizeWhat would you do… if you had to start your fitness journey all over again?No strength.No routine.No confidence.Just you, at day one.In this episode of the Fitness, Health & Happiness Podcast, Graham and Alex break down exactly how they’d rebuild their fitness from scratch, smarter, faster, and with far less frustration.Because the truth is… most people don’t fail because they’re lazy.They fail because they start the wrong way.Inside this episode:The biggest mistakes beginners make (and how to avoid them)What actually matters in your first 30 daysHow to build confidence before intensityWhy consistency beats “going all in” every timeThe simple routine we’d follow if we had to restart todayThe honest truth:If you try to do everything… you’ll end up doing nothing.The people who succeed in fitness aren’t the most motivatedThey’re the ones who make it simple enough to stick.This episode is for you if:You’re thinking about starting but feel overwhelmedYou’ve started before… and stoppedYou want to get fit but don’t know where to beginYou’re ready to do it properly this timeTake the first step:If this episode hits home, don’t just listen, act.Send us a message, come try a session, or just start small today.Because the best time to start…Is before you feel ready.
Transcribe →The Bits You Don't See 1
Feb 1800:16:48Tap to summarizeThis is the first of Alex and Graham just chatting about behind the scenes stuff at CrossFit Shropshire!Kate is walking past and joins in and talks about our school input!
Transcribe →CrossFit, Community & The Amazing Year Ahead
Feb 1000:18:48Tap to summarizeIn this episode of The Rest Is Fitness, Graham sits down with Lucy to talk all things CrossFit Shropshire, the training, the community, and the exciting plans for the year ahead.They share what makes CrossFit different from other gyms, why members keep coming back, and how this year is shaping up to be one of the most inspiring yet. From coaching insights to programming highlights, Graham and Lucy break down what’s happening behind the scenes and why it matters for anyone looking to get stronger, fitter, and happier.Listeners will hear about:The latest CrossFit workouts and programming at ShrewsburyThe supportive community and culture that keeps members motivatedHighlights of what’s coming up this year at CrossFit ShropshireHow CrossFit training builds strength, resilience, and confidenceREORG and the 24 hour challenge!!If you’re curious about CrossFit in Shrewsbury, want a peek behind the scenes, or are looking for motivation to stay consistent, this episode is packed with insight, energy, and practical tips.Here is the Just Giving Page for the REORG 24 hour challenge!https://www.justgiving.com/page/lucy-vaughan-2?newPage=trueTune in to hear Graham and Lucy celebrate the amazing things happening this year and why now is the perfect time to be part of it.
Transcribe →Body composition, Bone Density & Training That Actually Works
Jan 2100:14:36Tap to summarizeTHE REST IS FITNESSEpisode 3: Body Composition, Bone Density & Training That Actually WorksIn this episode of The Rest Is Fitness, Graham is joined by Sam, alongside Alex, for a practical conversation about body composition, CrossFit training, and what real progress actually looks like.The episode breaks down common misconceptions around weight, body fat, and “getting fit,” and explains why the numbers on the scales rarely tell the full story. Sam shares insights into body composition, what it really means, how it’s measured, and why focusing on muscle, strength, and health markers matters more than chasing weight loss alone.Alex and Graham also talk through current CrossFit workouts, explaining the purpose behind the programming and how different training elements work together to build strength, fitness, and resilience. This gives listeners a behind-the-scenes look at how training is structured to support long-term progress rather than short-term burnout.Graham also shares his latest bone density results, opening an honest discussion about ageing well, the importance of strength training for bone health, and why resistance training is one of the most powerful tools we have for long-term independence.In this episode, you’ll hear about:What body composition really means and why it mattersWhy weight alone is a poor measure of health and progressHow CrossFit training improves strength, fitness, and resilienceThe role of strength training in bone density and ageing wellWhy tracking health markers can be more motivating than chasing scalesThis episode is ideal for anyone who wants a smarter, calmer approach to fitness, one that prioritises health, strength, and longevity over quick fixes.If you found this episode useful, share it with someone who’s focused on “losing weight” but might benefit from understanding what real progress looks like.
Transcribe →
THE REST IS FITNESS – REAL STORIES: Liz Asser
Jan 1400:30:59Tap to summarizeTHE REST IS FITNESS – REAL STORIESEpisode: Liz AsserIn this episode of The Rest Is Fitness – Real Stories, Graham sits down with Liz Asser for an honest, relaxed conversation about her journey with training at CrossFit Shropshire.Liz shares how and why she started, what life looked like before training, and the small but meaningful changes she’s noticed since committing to looking after her strength, health, and wellbeing. This is not a story about chasing fitness extremes, it’s about confidence, consistency, and finding joy in movement at a stage of life where many people feel fitness “isn’t for them anymore.”Graham also reflects on how well Liz is doing, highlighting the progress she’s made both physically and mentally, and why her approach to training is such a great example of what sustainable fitness really looks like.This episode is especially relevant for retired women or those approaching retirement who may be wondering whether strength training or CrossFit is right for them. Together, Graham and Liz talk through:Why it’s never too late to start trainingHow strength training supports independence, balance, and confidenceThe importance of community and coaching as we get olderWhy CrossFit Shropshire is designed to support beginners at any ageHow training can enhance daily life rather than feel intimidatingIf you’re a retired lady, or someone thinking about becoming more active later in life, this conversation offers reassurance, encouragement, and practical insight into why starting now can make a huge difference.Listen in for a real story, honest reflections, and a reminder that fitness is about living well, not pushing limits.If this episode resonates, share it with a friend, family member, or anyone who thinks they’ve “left it too late” to start.
Transcribe →