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Listen "Overcoming Mental and Physical Challenges with Byron Munford"
Episode Synopsis
In this episode, Brad interviews Byron Munford, a leading expert in personal health and fitness, who shares his journey from a young martial artist to a competitive weightlifter and health coach. They take a look at the importance of maintaining a healthy body and mind for service-based business founders looking to scale their operations without burning out. Byron discusses the significance of strength training, nutrition, and mindset, emphasising that health is wealth.
KEY TAKEAWAYS
A healthy body and mind are essential for service-based business owners to scale their businesses effectively and enjoy their lives. Prioritising personal health can lead to better decision-making and overall well-being.
Both athletes and executives share a commonality in their mindset and resilience. Understanding and accepting pain as part of the process is crucial for growth and overcoming challenges.
Incorporating strength training into any fitness routine is vital for maintaining muscle mass, bone health, and overall physical function. It should be tailored to individual capabilities and needs.
Protein is a critical nutrient for muscle repair and growth. The amount needed varies based on body composition and activity level, with leaner individuals requiring more protein. Whole food sources like meat, fish, eggs, and dairy are recommended over processed protein products.
Mastering the six pillars - exercise and movement, nutrition and hydration, sleep, mindset, stress management, and recovery - can significantly enhance overall health and quality of life. Each pillar plays a crucial role in achieving optimal well-being.
BEST MOMENTS
"If you believe you can do it, you will. If you don't, you won't."
"Pain is perception. Pain to one person is life. If you can't accept that every bit of pain you feel is bad, you will never progress."
"Strength training is essential. If you don't do it, you'll lose muscle mass, and your bones will degrade."
"You can't do any of that if you haven't got a healthy body and mind."
"The average person will only ever contract 30% to 40% of their max muscular units. Elite athletes can tap into a greater percentage."
HOST BIO
Brad Staines is a founder in the thick of it - but by design, not by default. As the face of Aquamark Cleaning, he’s built a multi-million-pound operation with 30+ team members, strong systems, and a culture that gives people space to grow.
He’s still involved in the business a couple of days a week - but only doing the parts he genuinely enjoys: building relationships, growing the brand, spending time with the team, and spotting new opportunities. The day-to-day grind? That’s been handed over to a structure that runs without constant firefighting.
Brad’s also found his rhythm outside of business - with a deep commitment to physical and mental training. Whether it’s strength work, early morning runs, or cold plunges, he’s a believer that how you show up for yourself shapes how you show up as a leader.
Working On It is where he brings it all together - growth, grit, and getting better every week
KEY TAKEAWAYS
A healthy body and mind are essential for service-based business owners to scale their businesses effectively and enjoy their lives. Prioritising personal health can lead to better decision-making and overall well-being.
Both athletes and executives share a commonality in their mindset and resilience. Understanding and accepting pain as part of the process is crucial for growth and overcoming challenges.
Incorporating strength training into any fitness routine is vital for maintaining muscle mass, bone health, and overall physical function. It should be tailored to individual capabilities and needs.
Protein is a critical nutrient for muscle repair and growth. The amount needed varies based on body composition and activity level, with leaner individuals requiring more protein. Whole food sources like meat, fish, eggs, and dairy are recommended over processed protein products.
Mastering the six pillars - exercise and movement, nutrition and hydration, sleep, mindset, stress management, and recovery - can significantly enhance overall health and quality of life. Each pillar plays a crucial role in achieving optimal well-being.
BEST MOMENTS
"If you believe you can do it, you will. If you don't, you won't."
"Pain is perception. Pain to one person is life. If you can't accept that every bit of pain you feel is bad, you will never progress."
"Strength training is essential. If you don't do it, you'll lose muscle mass, and your bones will degrade."
"You can't do any of that if you haven't got a healthy body and mind."
"The average person will only ever contract 30% to 40% of their max muscular units. Elite athletes can tap into a greater percentage."
HOST BIO
Brad Staines is a founder in the thick of it - but by design, not by default. As the face of Aquamark Cleaning, he’s built a multi-million-pound operation with 30+ team members, strong systems, and a culture that gives people space to grow.
He’s still involved in the business a couple of days a week - but only doing the parts he genuinely enjoys: building relationships, growing the brand, spending time with the team, and spotting new opportunities. The day-to-day grind? That’s been handed over to a structure that runs without constant firefighting.
Brad’s also found his rhythm outside of business - with a deep commitment to physical and mental training. Whether it’s strength work, early morning runs, or cold plunges, he’s a believer that how you show up for yourself shapes how you show up as a leader.
Working On It is where he brings it all together - growth, grit, and getting better every week
More episodes of the podcast Working On It
Working On It | Trailer
11/09/2025
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