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Primed To Perform | Ben Westhead & Darcy Finden

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🥙1. Fuelling for Performance

Good nutrition protocols are absolutely vital if you want to perform at your best. Your energy, recovery, and performance will suffer if you don’t eat with purpose.

Focus on the basics - regular meals, enough protein, carbs for energy, fast digesting snacks and hydration.

If you want help getting this right, we’ve put together a free nutrition ebook that breaks it all down simply. Comment ‘FUEL’ and we’ll send it over.

🙅🏻‍♀️2. Saying No

This one’s HARD - especially in this industry. But protecting your time and energy is non-negotiable.

That might look like:
* Saying no to extra shifts (even when money feels tight)
* Skipping nights out
* Turning down auditions that you don’t think are right for you

Your time, energy, and money will get pulled in every direction - so you need to start removing things, not constantly adding more.

Recovery isn’t a luxury - it’s part of the job.

💪🏼3. Training Variably

Classes refine your skills - but they’re not where your physical foundation is built.

If you want to stay show-fit, you NEED:
* Strength training
* Plyometrics
* Conditioning
* Mobility + end range control

This is what keeps you resilient through long contracts.

Even during a contract, maintaining this training is what helps prevent injury.

We’ve performed 1000+ shows and never missed one due to injury - and this is a huge reason why.

💬 Comment “STRENGTH” and we’ll send you our top 10 exercises to build strength and length. by @primed_2_perform

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4 months ago

The biggest gap in dancers’ training? Plyometrics.

They’re absolutely vital for: ✅ Tendon elasticity ✅ Landing mechanics ✅ Building resilience for leaps and jumps

The number of performers who’ve had shin splints is crazy - yet plyos are almost never taught in classes or drama schools.

They’re essential for increasing your capacity to tolerate force. And the best part? They’re completely scalable to your level.

Here are 3 of our favourites to add into your training:
 🔹 Beginner: High to Low Deep Tier Lunge 🔹 Intermediate: Crescendo / Decrescendo Pogos 🔹 Advanced: Hop + Bound

If you take your career, longevity, and performance seriously - plyometrics need to be in your programme. by @primed_2_perform

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10 months ago

🎯 We’re looking for 5 performers to join The Perform Programme!

If you’re ready to level up your training and stay show-fit all year round — this is your sign 👇

From West End leads to cruise ship performers, national ballerinas and drama school students - chances are you know or have watched one of our clients!

And the best part?
They’re staying strong, injury-free and ready to perform thanks to The Perform Programme 💪

With over 6 years of experience coaching performers, we know how tough it is to juggle training, shows, time, and finances.

That’s why we’ve built a programme that gives you elite, industry-specific coaching at the most affordable price possible.

No fads. No burnout. No guesswork.

Just proven methods to help you look, feel and perform at your best all year round.

🎭 We’re looking for 5 performers who want to take control and smash the rest of this year!

DM us ‘PERFORM’ for more info and to claim your spot. by @primed_2_perform

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9 months ago

Your back shouldn’t hurt after dance classes, auditions or shows.

The truth is, most performers don’t actually strengthen their lower back - they just hope it keeps up with the demands of the industry.

In our latest YouTube video, we’re taking you through 5 essential movements to help you build a stronger, more resilient lower back.

These exercises are designed to help you: ✅ Reduce your risk of injury ✅ Improve strength and stability ✅ Move more efficiently in the studio and on stage ✅ Build a body that can handle the demands of performing

Whether you’re preparing for your next contract or currently performing eight shows a week, this is the kind of training every performer should be doing.

🎥 Watch the full video via the link in our bio. by @primed_2_perform

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3 days ago

TESTIMONIAL - ALICIA ⬇️

Working with Alicia has been an absolute pleasure and we’re so proud of the progress she’s made already.

When Alicia joined us, her goals were clear - she wanted to feel stronger, improve her understanding of nutrition, increase her mobility (especially through the hips) and build upper body strength.

In just a couple of months, we’ve made huge progress across all of those areas. We’ve also worked through the odd niggle that’s cropped up, adapting her programme where needed to keep her training consistently.

One of the biggest wins has been nutrition. Rather than giving Alicia a strict meal plan, we’ve focused on making nutrition simple, sustainable and easy to fit around the demands of drama school. We’ve helped her understand the fundamental principles of fuelling and recovery so she can make informed decisions wherever she is.

Alicia has been amazing with her consistency, whether she’s at drama school or back home. When she can’t get to the gym, we’ve adapted her programme with home sessions so she can keep progressing without missing a beat.

The progress we’ve made in just the first two months has been incredible, and we’re so excited to keep building from here.

We’re so proud of you, Alicia, and can’t wait to see what the next few months bring 📈

If you’re a performer who wants more info on The Perform Programme - simply DM us ‘PERFORM’ 💬 by @primed_2_perform

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4 days ago

If you’re constantly saving our reels...

Downloading our free e-books...

Reading our nutrition advice...

Watching our YouTube videos...

But nothing’s actually changing because you’re struggling to stay consistent...

This is your sign.

Information is great, but it only works if you actually put it into practice.

Over the last few years we’ve helped hundreds of performers get stronger, more confident and better fuelled for auditions, rehearsals and shows. (And we’ve got hundreds of testimonials on our page to back that up.)

If you’re ready to stop consuming content and start making real progress, we’d love to help.

Our Perform Programme starts with an initial 8-week block, and we’re so confident in what we do that if you’re unhappy with progress by the end of it, we’ll continue coaching you for free until you are!

DM us ‘PERFORM’ and we’ll send you all the information to see if we’re the right fit for you.

No pressure. Just a conversation. by @primed_2_perform

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8 days ago

Dancers- is your default to always blast your muscles with a Theragun as soon as there’s any discomfort? You could be doing more damage than good!
Theraguns are great for muscle tension, recovery and mobility but they could be jeopardising your healing process if you’ve gained an acute injury! Instead, seek a physio for advice, implicate rehab exercises and of course, follow a strength programme to help prevent the injuries in the first place 😉 by @primed_2_perform

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9 days ago

Lacking inspo in the kitchen? 🍽️ We’ve got you covered!

All meals are super simple, quick and nutritious! 😋
(believe us, we eat them all the time!!)

Any measurement questions, feel free to ask! And let us if you’d like any more recommendations- we have plenty more! 🫶🏼 by @primed_2_perform

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10 days ago

⏯️ A short clip from our recent podcast appearance… Head to Spotify and search Athletic Artist - The Dance Podcast to check out our recent podcast chat with @nic._thomson for all things fitness in the dance world!

This is one of the biggest mistakes we see performers making! DM us ‘PERFORM’ for more info on how we coach pro performers 🚀 by @primed_2_perform

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12 days ago

Ready to stop winging it?

FILL OUT THE FORM IN OUR BI0 IF THIS APPLIES TO YOU ⬇️

1. You want to stay ‘show-fit’ all year round.

2. You want to bulletproof your body.

3. You’re prepared to put in the work, build sustainable habits and train 3-4x per week.

✅ If so, The Perform Programme is for you.

We help clients smash their goals and prepare their bodies for anything the theatre/entertainment industry throws at them.

With our coaching, you can upgrade your thinking on how performers should approach training, nutrition and mindset.

❌ No fad diets, no burning out, no outdated views.

We will teach you the exact process we use to perform at our best. by @primed_2_perform

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14 days ago

Comment “PLYO” and we’ll send you our FREE 1-month Plyometric Programme, delivered through our training app. 🚀

One of the biggest shifts we’ve made over the last few years is the importance we place on plyometric training—both in our own training and with the 250+ performers we’ve coached.

The difference after 6 months is incredible.

More power. Better elasticity. Higher jumps. Quicker changes of direction. More resilient performers.

Plyometrics don’t just train your muscles—they develop your tendons’ ability to absorb and release force, helping you move more efficiently while reducing your risk of common injuries like shin splints.

After 500+ performers downloaded our original plyometric guide, we decided to make it even better by turning it into a FREE 1-month programme.

Comment “PLYO” and we’ll send you the link. by @primed_2_perform

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15 days ago

Are you up to date with all our YouTube videos? We give you lots of helpful tips, tricks and exercises - like this one! Go and check it out :)
🔗 link in bi0 by @primed_2_perform

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15 days ago