Imagine a group of busy parents hesitating in front of a pair of 25 pound dumbbells, unsure, even a little intimidated. Fast forward two years and those same people are confidently pressing 75 pounds, moving through life with more energy and far less pain. That's the kind of change Kate Galliett creates.

Kate works with moms, dads, and everyone in between to build lasting strength without burning out. In today's conversation, we'll talk about why tiny consistent steps matter more than all out efforts. How tuning into your body can help you avoid injuries, and a simple morning habit. No fancy gear required that can boost your energy and sleep.

Whether you are juggling family work or a swim routine, I think you'll come away with at least one idea to try on your next workout. Let's get into today's podcast with Kate Galliett.

00:00 Introduction to Sustainable Fitness
04:51 Empowering Moms Through Strength Training
7:47 Dads and the Importance of Listening to Their Bodies
10:42 Fundamentals of Exercise Programming
14:43 The Importance of Patience in Training
17:42 Client Success Stories and Transformations
24:42 Personalizing Health Approaches
27:29 Finding Balance and Diet Exercise
30:57 The Anti-Challenge Challenge
33:36 Four Pillars of Health
36:58 Understanding Circadian Rhythms
41:56 Connecting with Nature and Gardening

I recently joined Rich Bolus on the Dad Mindset podcast, and we had a great chat about something I see all the time. Especially with triathletes and parents, you're fit. You've got a big engine from the bike in the run, but in the water it doesn't translate. And that's usually down to technique. We talked about why swimming is so different from the other two legs of a triathlon.

How to help your kids develop strong fundamentals in the pool without the pressure of high level competition, and why the shape of your boat. Matters more than the size of your motor. We also got into things like helping your kids fall in love with swimming, without burning them out. The role of video feedback and cues to fast track your technique, what to do when your kids start tapping your toes in the pool, and one piece of advice that can completely shift how you approach your next swim.

Whether you are a parent, a triathlete, or someone who just loves the water, I think you'll get a lot out of this one. Here's my conversation with Rich on the Dad Mindset Podcast.

02:15 Swim Coaching Background
04:42 Common Frustration
06:14 Creating An Environment for Kids to Get a Good Swimming Technique
10:26 Building Foundation
13:17 Getting Out Of Your Head
15:38 Seeing How You Swim and Visualization: Video Feedback
18:11 Swimming Queue
22:02 Legs Dropping
25:44 Effotless Swimming Clinics and Online Course
27:48 Success Stories
30:09 Swim Camps
34:33 Takeaway

On this episode, we've got a guest who’s been at the sharp end of elite performance for over 50 years — Robin Williams.

Robin’s a former Cambridge rower and the coach behind multiple Olympic gold medal crews. He was actually recommended by one of you — a fellow listener — and once I dug into his story, I knew we had to get him on the show.

This episode kicks off with a promise:
We’re going to uncover the lessons Robin has learned from decades of turning raw athletic power into smooth, relaxed efficiency — and show you exactly how to apply those insights to your stroke in the pool.

We'll dive into his athlete-centered coaching philosophy, how to give and receive feedback without offense, and even explore some over-speed training hacks — no speedboat required.

A few standout moments to listen for:
🟡 The "spoonful of sugar" analogy that helped an Olympic champion transform clumsy pulls into effortless power.
🟡 A game-changing moment in Lucerne 2012, where one of Robin’s crews found an extra half second — and turned silver into gold.
🟡 And yes… the brutally honest feedback that once branded him “a gerbil on steroids.”

Plus, Robin shares three no-talent-required habits that any coach or swimmer can start using today to supercharge their training culture.

Let’s dive into this powerhouse conversation with Robin Williams.

Timestamps:
00:00 Introduction and Background
01:03 Evolution of Coaching Philosophy
02:13 The Importance of Feedback in Coaching
05:10 Coaching Techniques and Communication
08:15 Power, Relaxation, and Efficiency in Rowing
13:08 The Connection Between Power and Rhythm
17:18 Finding the Balance: Tension and Relaxation
20:43 The Role of Technique and Performance
23:29 Optimizing Performance for All Athletes
28:16 Breathing Patterns and Oxygen Efficiency
31:10 The Importance of Aerobic Training in Rowing
35:13 Drills for Enhancing Rowing Technique
39:41 Exploring Speed and Performance in Rowing
45:41 Mental Toughness and Team Dynamics in Rowing
48:28 Building a Positive Culture in Sports Coaching