The Leo Alves Podcast

Kick-off 2023 with tips to crush your fitness goals. From setting realistic expectations and creating structured routines to using consistency calendars and optimising your environment, this episode shares seven essential strategies for long-term progress in fitness. Email me at [email protected] InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:10) The Biggest Mistake When Setting Fitness Goals(01:57) The Importance of Setting Specific, Actionable Goals(04:48) Using a Consistency Calendar to Stay on Track(08:42) Focusing on What You Can Add, Not Take Away(11:44) Accountability: Why You Need Support to Succeed(15:19) The Value of a Structured Training Program(18:01) Optimising Your Environment to Reduce Reliance on Willpower(20:14) Final Thoughts and Call to Action

This episode explores how the menstrual cycle impacts fat loss, resistance training, and overall fitness goals. Learn about the different phases of the cycle, how hormones influence appetite and strength, and practical strategies for working with your cycle for optimal results. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:05) The Common Misunderstandings About the Menstrual Cycle(00:52) Overview of Menstrual Cycle Phases(01:34) Follicular Phase: Benefits for Fat Loss and Training(03:46) Strength Gains During the Follicular Phase: Study Insights(06:04) Luteal Phase: Challenges and Adaptations for Fat Loss(08:10) Cravings and Calorie Increases During the Luteal Phase(09:58) Adjusting Resistance Training During the Luteal Phase(12:20) Practical Strategies for Fat Loss Across the Cycle(14:15) Monitoring Fat Loss Progress: Monthly Comparisons(15:29) Resistance Training Adjustments for Each Phase(16:47) Avoiding Overemphasis on Menstrual Cycle Guidelines(18:56) Using Menstrual Cycle Apps to Track Trends(20:07) Summary: Becoming Your Own Scientist for Optimal Results

In this personal and reflective episode, I share three pivotal stories that shaped my fitness journey and coaching philosophy. From my obsessive calorie-tracking days to a wild boar encounter that reignited my cardio routine, and lessons learned growing up in South London, this episode blends personal anecdotes with practical fitness insights. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:34) The Podcast's Growth and Looking Forward to 2023(01:23) Sharing Three Stories: Pitta Bread, Wild Boar, and Fitbit Calories(02:31) The Pitta Bread Story: Obsession with Exact Calories(06:18) Lessons Learned from Being Overly Precise with Nutrition(07:54) The Wild Boar Story: Neglecting Cardio and a Reckless Encounter(15:06) The Importance of Cardio for Health and Preparedness(16:45) Using Cardio for Fat Loss: Key Takeaways and Analogy(18:54) The Fitbit Calories Story: Why You Shouldn’t Eat Back Calories Burned(22:47) Smartwatches and Calorie Tracking: Separating Fact from Fiction(23:48) Summary of Lessons from the Three Stories(25:46) Call to Action: Free Guides and Listener Feedback

In this personal episode, I dive into stories from my childhood growing up in South London, my thoughts on productivity, and how a wild boar encounter changed my perspective on cardio. From Blackberry Messenger days to early gym experiences, I reflect on the lessons that shaped my fitness journey and coaching style. If you're curious about my backstory or want to learn more about the importance of balance in fitness and life, this episode is for you! My email: [email protected] InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listClick here for a random Weight Loss Vlog episode Timestamps:(00:52) Procrastination and Podcast Schedule(01:23) Why This Episode Is About Me(02:02) Poll Results for Podcast Topics(03:07) My Experience with Smoking and Drinking(05:49) Why I Prioritise Productivity Over Habits Like Smoking(06:45) Random Stories from Growing Up in South London(07:31) One-Pound Scramble: A Secondary School Memory(08:23) Blackberry Messenger and Making Friends(09:47) My First Clubbing Experience at 17(11:05) Gym Memories and Dodgy Conversations(12:42) How I Found My Passion for Fitness Coaching(14:33) Lessons Learned About Cardio and Heart Health(18:39) The Wild Boar Encounter That Changed My Cardio Views(21:04) Wrapping Up: Reflections and Announcements

In this solo Q&A episode, I answer your top fitness and lifestyle questions, from building a killer workout routine with just three gym days a week to losing weight without counting calories. I also tackle intuitive eating myths, share top book recommendations, offer tips for going freelance, and explain how to make the most of rest days. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:22) Question 1: Making Killer Workout Progress in 3 Days a Week(02:03) Question 2: How to Lose Weight Without Counting Calories(05:04) Question 3: Top Book Recommendations from the Past Year(07:03) Question 4: The Truth About Intuitive Eating for Weight Loss(09:06) Question 5: Tips for Going Freelance Successfully(11:21) Question 6: What to Do on a Rest Day(13:40) Closing Thoughts: Merry Christmas and Final Recommendations

Melissa returns to the podcast to share her incredible year-and-a-half fitness journey. From overcoming self-doubt to mastering sustainable habits, she reflects on key lessons, including the importance of positive self-talk, embracing maintenance phases, and tackling gym performance goals. Melissa’s story highlights the transformative power of consistency, mindset shifts, and trusting the process. Melissa InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:08) Melissa’s Background: Half Portuguese, Half Venezuelan(01:28) Balancing Full-Time Work, University, and Fitness(03:50) Navigating Final Year at University(07:02) Exploring Maintenance Phases in Fitness Goals(09:13) Trusting the Process: Mental Strength and Progress(11:04) Redefining Maintenance as Progress(13:08) Progressing Dead Hangs and Chin-Up Goals(17:19) Melissa’s Wins List: Milestones and Motivation(20:54) The Impact of Positive Self-Talk in Fitness(27:06) Accountability and Overcoming Challenges(32:11) Embracing Sustainable Fitness Habits(37:52) Final Thoughts: Melissa’s Insights on Mindset and Progress(39:36) Wrap-Up: Gratitude and Plans to Meet in London

In this episode, I share tips for maintaining your fitness goals during December without missing out on the festive fun. From adjusting your mindset to focusing on performance goals and setting bright lines for social events, this episode is your guide to staying consistent while enjoying the holiday period. My email: [email protected] InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:08) Reflecting on Sponsorships(00:22) Overview: Navigating December’s Challenges(01:02) Life Update: Ending the Weight Loss Vlog Series(01:49) Transitioning From a Calorie Deficit to Maintenance(02:35) Life in Lisbon: New Beginnings(03:28) Adjusting to City Life and Plans for Brazilian Jiu-Jitsu(04:15) A Day Without Water: Unexpected Challenges(04:48) Navigating Fitness During the December Period(05:16) Don’t Write Off the Month of December(06:15) Changing Your Fitness Goals in December(07:13) Stay Active: Walking and Exercising for Health(07:55) Focusing on Performance Goals This Month(08:41) Using Bright Lines to Stay Consistent at Social Events(09:40) Enjoy the Festive Period: Balancing Fitness and Life(10:43) Key Takeaways: Imperfect Action Over Perfection(11:24) Final Thoughts and Encouragement

In this Q&A-style episode, I tackle common fitness questions, including how often you should train, how long workouts should last, and how to build muscle effectively. You'll also hear about progressive overload, the role of rest days, and why exercise for weight loss might not be the best approach. Click here to watch the "How to progressively overload" videoMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:10) The Power of Sharing This Podcast(02:40) Q1: Do I Need to Work Out Every Day?(05:25) Q2: How Long Should I Work Out For?(07:50) Q3: How Can I Increase Muscle Mass?(09:55) Q4: How Much Weight Should I Use?(13:05) Q5: What Training Should I Do to Lose Weight?(16:20) Q6: How Often Should I Rest?(18:15) Q7: What Can I Do About Muscle Soreness?(20:00) Q8: How Long Does It Take to See Results?(21:30) Wrapping Up and Key Takeaways

In this episode, I sit down with Aswad Martin to discuss training through injuries, balancing fitness with a busy life, and why motivation and discipline both play important roles. We also explore shifting from aesthetic-focused training to performance-based goals, the importance of variety in workouts, and the role of walking in overall health. Whether you're a seasoned gym-goer or just starting out, this conversation will inspire you to rethink your fitness journey. Click here to listen to the first episode with AswadClick here for Aswad's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:45) My Move to Portugal and Adjusting to Life Here(03:00) Aswad’s Year in Training: Challenges and Lessons Learned(06:10) The Importance of Consistency in Tough Training Years(08:50) Shifting from Aesthetics to Performance-Based Training(13:25) Exploring New Fitness Goals: Variety for Longevity(18:10) The Balance of Motivation, Discipline, and Enjoyment(21:50) Differentiating Between Soreness, Pain, and Injury(27:40) Training Through Injury: Why Movement Is Medicine(31:55) The Role of Walking in Health and Longevity(35:20) Exploring the Link Between Step Count and Life Expectancy(41:00) Addressing Fitness Myths: Supplements, Diets, and More(47:50) World Cup Energy and Supporting Portugal(52:35) Closing Thoughts: Fitness Insights and Social Handles

In this in-depth conversation on The Leo Alves Podcast with fitness expert Jordan Syatt, we dive deep into a range of topics for anyone on a health and fitness journey.From the joys and lessons of fatherhood to Jordan's opinions on consistent YouTube content, we also tackle common fitness misconceptions, especially as the holiday season approaches.Learn why shifting the focus from fat loss can be essential, how our beliefs about nutrition are formed from a young age, and get the real scoop on the "95% of diets fail" claim.We also discuss the "Health at Every Size" movement, the challenges with public fitness resources in the West, and the cultural differences in fitness between the East and West.Jordan also shares his opinions on quick 15-minute workouts, pre-workout effectiveness, tricep dips on the bench, and even his take on Buc-ees!If you're keen on better understanding the mental and physical aspects of fitness and want to get insights directly from an industry expert, this episode is a must-listen.Remember to share and comment below with your thoughts and questions! Jordan's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listObesity in Japan article Timestamps:(00:49) Who is Jordan Syatt?(01:47) Life Changes: Moving to Portugal(02:53) Embracing Fatherhood with Jordan Syatt(05:57) Memorable Moments in Early Parenthood(07:30) Jordan's Approach to Weekly YouTube Content(08:39) Fitness Tips for November & December(13:22) Common Mistakes: Taking On Too Much in Fitness(15:57) The Shift from Fat Loss Priority(17:10) Addressing the "Too Easy" Workout Myth(20:25) The Challenges of Online Fitness Coaching(20:51) Syatt's Take on Rest Periods Between Sets(22:05) Debunking: Do 95% of Diets Really Fail?(25:40) The Mental Challenges of Fat Loss(27:21) The Danger of Weight Loss Deadlines(28:02) Deep Dive: Our Relationship with Nutrition from Birth(28:31) Unpacking the "95% of Diets Fail" Study(28:58) Persistence of the Diet Failure Myth(32:35) Syatt on the "Health at Every Size" Movement(35:34) Age vs. Excess Body Fat: Risks Explained(37:52) Delving into Bodybuilders' Lifespan(38:43) Health Risks of Severe Obesity(39:44) Fitness Culture in Eastern Elderly Populations(42:42) Western World's Fitness Resource Gap(43:32) The "Live to Work" Culture(45:37) Comparing Fitness in the UK and the USA(46:40) Understanding Family-Centric Societies(49:47) Impact of High Stress on Fitness(50:48) Jordan's Thoughts on 15-Minute Workouts(51:54) Dive into Buc-ees: Jordan's Take(54:04) Bench Tricep Dips: Yay or Nay?(54:30) Pros and Cons of Pre-Workouts with Syatt(56:18) Jordan Syatt: Wrapping Up & Final Thoughts

In this episode, I answer five of your most common fitness questions, covering how to stay consistent, whether cardio harms your gains, and how to lose fat without losing muscle. I also dive into the impact of steroids, Photoshop, and lighting tricks on fitness standards, and why setting performance and consistency goals is key. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listEmail me: [email protected] Timestamps:(0:16) Improved audio quality: A funny discovery(1:49) Question 1: How to be consistent in fitness(2:16) Why small, manageable changes work best(3:12) Book recommendation: Tiny Habits by BJ Fogg(4:00) Question 2: The impact of steroids, Photoshop, and lighting tricks(4:57) Unrealistic standards set by fitness models(6:03) Why comparing yourself to influencers can harm progress(7:10) Focus on performance and consistency goals(8:20) Question 3: Setting performance goals for better results(8:35) Why performance goals help you enjoy fitness(8:59) Question 4: Does cardio after weightlifting harm your gains?(9:30) Why cardio and resistance training work together(10:02) Benefits of Zone 2 cardio for heart health(10:57) Question 5: How to lose fat without losing muscle(11:12) Importance of protein, progressive overload, and small calorie deficits(12:35) Body recomposition: Losing fat while gaining muscle(13:07) Closing thoughts: Sharing valuable fitness advice

In this episode, I’m joined by Patrick DiBello, a fitness coach passionate about bodyweight training and home gym setups. We discuss everything from choosing the best equipment for a home gym to overcoming fitness procrastination. Patrick shares practical tips, such as prioritising protein, staying hydrated, and finding enjoyable activities that keep you consistent. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listClick here for Patrick's InstagramClick here for Patrick's TikTokClick here for Home Gym Equipment article Timestamps:(00:34) Introducing Patrick DiBello: Fitness Coach and Home Gym Advocate(07:35) Choosing the Best Equipment for Your Home Gym(08:12) Why Bodyweight Training is the Perfect Starting Point(11:10) Benefits of a Pull-Up Bar and Gymnastics Rings(11:47) How a Yoga Mat Enhances Your Workouts(12:06) The Convenience of Adjustable Dumbbells for Home Gyms(12:44) Using an Exercise Ball for Core and Balance Training(13:25) Why Parallettes Are Great for Strength and Mobility(15:29) Mastering Bodyweight Exercises for Fitness Gains(19:54) Why People Hesitate to Embrace Progressive Overload(20:52) A Summary of the Best Home Gym Equipment Recommendations(25:44) The Lack of Pulling Movements in Yoga Explained(29:15) How to Get Started with Handstand Training(31:40) Why Fitness Goals Are Often Procrastinated Until January(39:40) Immediate Steps to Improve Your Health Today(40:08) Finding Activities That Don’t Feel Like a Chore(43:36) The Importance of Staying Hydrated for Health(44:39) Starting Bodyweight Training for Strength and Mobility(46:18) Why Prioritising Protein Supports Your Fitness Goals(55:48) Where to Connect with Patrick DiBello

In this episode, I share updates on my weight loss journey, including how I’ve lost 5-6kg since August and lessons learned. I also talk about my vlog series on YouTube, breakfast tips for weight loss, and why patience is key when facing plateaus. Plus, I discuss my recent move to Lisbon and what’s next. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listWeight Loss Vlog Series Episode 5 Timestamps:(0:18) Rolling with the punches and committing to this recording(0:49) Announcement: New Facebook page and why it matters(1:52) Encouragement to support and share free content(2:09) Update: My weight loss journey and vlog series(3:27) The structure of the weight loss vlogs on YouTube(4:45) Challenges with recording and editing vlog episodes(5:30) Reflecting on learning and improving the vlog process(6:14) Weight loss progress: 5-6kg down and changes made(7:26) Adjusting calories and how it’s impacted the process(8:06) Gym performance during a calorie deficit(8:34) Consistency calendar experience and its benefits(9:22) Progress despite holidays and maintaining consistency(9:55) Encouragement to focus on consistency over perfection(10:10) Breakfast tips: Skipping breakfast vs. eating breakfast(11:02) What makes a good breakfast for weight loss(12:08) My current breakfast setup and why it works(13:09) Growing a food intolerance: Figuring out the cause(14:18) Past experiences with food intolerances(14:50) Weight fluctuations and why patience matters(15:33) Overcoming perceived plateaus by staying consistent(16:30) Inviting listeners to meet for coffee in Lisbon(16:50) Closing thoughts and reminders to follow and rate the podcast

In this solo episode, I share six tips to help reduce overeating and regain control of your eating habits. From the Apple Test to optimising your environment, these simple strategies are perfect for anyone struggling with food cravings or over-snacking. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(0:08) Why it’s been a while since my last solo episode(0:30) Topic introduction: Six tips to reduce overeating(1:01) Why this episode is worth sharing with others(1:35) Personal update: Officially moving(3:08) Reflecting on past moves and nerves about this decision(4:28) Thanking my audience for their support in this transition(4:55) Tip 1: The Apple Test to check if you’re truly hungry(6:18) Addressing common questions about the Apple Test(6:57) Tip 2: Wait 20 minutes before indulging in cravings(7:45) How this tip prevents bingeing and builds mindfulness(8:10) Tip 3: Don’t eat straight from the packet(9:20) Personal story: Overeating cookies as a teenager(10:02) Tip 4: Stop always relying on willpower(11:20) Why optimising your environment is crucial(11:58) Tip 5: Make healthy foods more accessible(12:50) Examples of optimizing your environment for success(13:38) Insights from the book Tiny Habits by BJ Fogg(14:10) Tip 6: Don’t go grocery shopping on an empty stomach(14:54) Why this tip works and personal experience with it(15:28) Summary of the six tips to reduce overeating(15:55) Encouragement to start with one or two tips today(16:10) Thanking listeners and asking them to share the episode(16:28) Closing thoughts and Peaky Blinders tangent

In this episode, I sit down with fellow fitness coach Myles Nesbeth to discuss his journey in strength and conditioning, lessons from travelling to Portugal and Arizona, and practical tips for smarter training. From glute exercise techniques to overcoming ego lifting, Myles shares his insights on balancing fitness, life, and personal growth. Click here for Myles' InstagramClick here for Myles' TwitterMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(0:08) Myles’s previous appearances and current role(0:57) Myles introduces himself: strength and conditioning background(1:53) First impressions of Portugal and Lisbon’s lifestyle(2:07) Exploring castles, food, and culture in Portugal(3:01) Pastel de nata obsession: Myles’s pastry experience(4:32) Thoughts on returning to Portugal in the future(4:46) Myles’s recent trip to Arizona for coaching mentorship(5:10) Training at Exos and meeting international coaches(6:26) Hiking experiences and unique challenges in Arizona(7:03) Lessons learned: glute and hamstring activation techniques(9:05) Adjusting body positions for effective exercises(9:45) Managing soreness after intensive training(10:43) Balancing heavy lifting with longevity in training(11:29) Tips for returning to the gym after a long break(12:45) Leo’s flashback: first weight training experience(14:35) DOM-induced struggles: stories from Leo and Myles(15:50) The importance of tracking progress and taking it slow(18:45) Managing expectations after fitness layoffs(21:05) Post-lockdown gym stories and harsh lessons learned(23:35) Strategies for avoiding ego lifting(25:30) Adjusting training after long breaks or new exercises(27:45) Leo’s approach to reintroducing barbell squats(30:10) Longevity and sustainability in training(31:08) Returning to London: Myles’s reflections on the culture(33:00) Upcoming plans for visiting Portugal and future goals(35:00) Closing thoughts and where to follow Myles online

In this episode, I sit down with Laura McKee, one of my 1-2-1 online fitness members, to talk about her inspiring journey through weight loss surgery, fitness struggles, and ultimate success. Laura shares her story of undergoing a gastric sleeve, learning the importance of consistency, and balancing her fitness goals and social life. From tracking calories to smashing personal records in the gym, Laura’s story is packed with valuable lessons for anyone navigating their fitness journey. Email me: [email protected] here for Laura's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(0:51) Laura introduces herself: from London to Norway(1:53) Moving during the pandemic: Laura’s experience(3:01) Adapting to Norway’s active lifestyle(5:04) The challenges of living abroad during lockdowns(6:47) Reflecting on Norway’s unique culture and environment(8:11) Overcoming early struggles: Considering moving back(10:03) Laura’s background with fitness and dieting(12:18) Early weight struggles and family dynamics(15:33) Exploring extreme diets and their consequences(19:05) Gastric balloon experience: Challenges and outcomes(24:46) Choosing gastric sleeve surgery: The process and lessons learned(31:29) Recognising the need for long-term habit changes(36:41) Tracking food and building sustainable habits(41:28) Finding consistency through the calendar system(45:34) Laura’s achievements: Strength gains and weight milestones(50:30) The importance of focusing on habits, not just outcomes(54:12) Reflections on BMI and other progress indicators(57:29) Planning for success: Strategies for consistency(1:01:13) Wrapping up: Laura’s advice and final thoughts

In this episode, I’m joined by fitness professionals Bob Hoover and Jeff Pachtman to discuss the realities of content creation, diet myths, and fitness accountability. Jeff shares thoughts from his viral reel about white rice, while Bob reflects on his experiences with extreme diets like keto and carnivore. We explore why some foods are demonised, the importance of reading beyond study abstracts, and why hiring a coach can make all the difference. Bob's InstagramJeff's InstagramFlexible Dieting by Alan AragonMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list Timestamps:(00:32) Introducing Bob Hoover: Fitness Expert and Content Creator(00:55) Introducing Jeff Pachtman: Nutrition Coach and Social Media Influencer(02:14) The Hidden Effort Behind Creating Fitness Content(04:00) Jeff’s Viral Reel: Why White Rice Is Fine to Eat(07:00) Why Do Certain Foods Get Demonised in Diet Culture?(11:00) Struggles Discovering What a Calorie Deficit Actually Is(15:15) How Alan Aragon’s Flexible Dieting Book Inspired Change(20:27) Why Many Misinterpret Studies Without Reading Beyond Abstracts(22:20) Are Low-Carb Rice Cookers Worth It?(26:12) Bob’s Experience with Keto vs. Carnivore Diets(29:07) Shifting Your Mindset After Coming Out of Extreme Diets(31:20) Why Hiring a Coach Helps with Accountability and Results(36:06) When Diets Become an Identity: Breaking the Cycle(41:33) How Titles Like ‘MD’ and ‘DR’ Add Unwarranted Credibility in Certain Aspects(46:38) Mistakes Personal Trainers Have Made in Fitness Advice(54:05) Why Pushing Close to Failure in Weight Training Is Key(01:01:55) Where to Connect with Bob Hoover and Jeff Pachtman

In this episode, Daniel Yores joins me to reflect on lessons we've learned through fitness, life, and personal growth as our birthdays approach. From mastering movement patterns to avoiding dirty bulking, we discuss lessons for anyone looking to improve their health and mindset. Discover why structured workout plans matter, how belief impacts success, and why complaining gets you nowhere. We also share why the best reason to exercise is simply because you can. Daniel Yores' InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list Timestamps:(00:47) Who is Daniel Yores?(06:16) Lessons Learned From Birthdays: Fitness and Life Reflections(08:03) Mastering Movement: Make Every Rep Look the Same(12:03) Perfectionism vs. Action: Why Doing Something Is Better Than Nothing(18:05) The Importance of Following a Structured Workout Program(23:06) Why Believing in Your Goals Is Key to Success(31:20) Why Your Workouts Shouldn't Be Comfortable(36:26) Complaining and Blaming Others Won't Change Anything(41:44) Why Dirty Bulking Is a Mistake You Should Avoid(46:28) Fast-Tracking Progress by Seeking Mentors(51:14) Exercising Because You Can: The Best Reason to Stay Active(53:00) Placebos in Fitness: If It Works, It Works(01:00:15) Where to Stay in Touch with Daniel Yores

In this solo podcast episode, I share 27 key lessons I've learned over 27 years, drawing from life experiences, fitness coaching, and personal growth. My email: [email protected] InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:09) Why I’m Sharing These 27 Lessons(00:39) Sharing Lessons from Life and Coaching(01:32) Point 1: Motivation Isn’t Reliable for Change(03:01) Point 2: Overcoming Perfectionism to Take Action(04:53) Point 3: Belief in Yourself Drives Results(07:04) Point 4: Accepting Low-Energy Days(07:10) Point 5: Embracing High-Energy Days(07:16) Point 6: Not Seeing Progress? Something’s Missing(07:56) Point 7: Quick Tasks Should Be Done Immediately(08:36) Point 8: Why Fat Shaming Doesn’t Work(09:09) Point 9: Balancing Honesty Without Over-Pandering(10:10) Point 10: Investing Money to Build Commitment(11:25) Point 11: Accepting You Can’t Help Everyone(12:12) Point 12: Stop Blaming Others for Your Fitness Challenges(13:18) Point 13: Managing Highs and Lows in Progress(14:14) Point 14: The Growth That Comes from Leaving Home(15:14) Point 15: Gym Intimidation Is More Common Than You Think(15:57) Point 16: The Power of Building a Business Online(16:45) Point 17: Finding Mentors to Fast-Track Progress(19:19) Point 18: Using Constructive Feedback Effectively(21:47) Point 19: Don’t Let Others Define Your Limits(23:26) Point 20: Recognizing Survivorship Bias(24:18) Point 21: Avoiding Echo Chambers on Social Media(26:42) Point 22: Examples of the Placebo Effect(27:57) Point 23: Intuitive Eating Isn’t a Fat Loss Tool for Beginners(29:20) Point 24: Why Progress Takes Longer Than You Think(30:06) Point 25: The Challenge of Maintaining Weight Loss(30:42) Point 26: Start Small with Tiny Habits for Lasting Change(32:33) Point 27: Focus on One Step at a Time for Success(34:10) Final Thoughts and Reflections on the 27 Lessons(35:30) Closing Message and Birthday Plans

In this episode, I chat with Anca Novac, one of my 1-2-1 online fitness members, about her inspiring three-year fitness journey. From overcoming gym intimidation to building sustainable fitness habits, Anca shares how she transitioned from home workouts to her first public gym session in six years. We also discuss her experiences with calorie tracking, intuitive eating, and setting new performance goals, including her first chin-up. Click here to watch video one of the "Weight Loss Vlog Series" I mentionedMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listClick here to read the "How to get your first chin up" article Timestamps:(00:42) Anca’s Background: From Romania to London(01:30) Starting Her Fitness Journey Pre-Pandemic(02:48) The Challenges of Calorie Tracking Early On(04:05) Overcoming Gym Intimidation: First Public Gym Visit in 6 Years(06:20) Adjusting to a New Environment and Mirror Insights(08:15) Finding Motivation and Building Confidence at the Gym(09:40) Setting New Goals: Deadlifts, Chin-Ups, and Gym Machines(11:55) Why Patience Matters in Fitness Progress(13:22) Transitioning from Home Workouts to the Gym(15:05) Handling Nutrition During Holidays and Intuitive Eating(17:35) Overcoming Fear of Stopping Calorie Tracking(20:10) The Cultural Impact of Food Habits on Nutrition(22:45) Why Patience is Key: Fitness as a Long-Term Journey(25:30) Scaling Back Calorie Tracking Gradually(28:15) Chin-Ups as a New Fitness Challenge(30:40) Reflecting on Small Wins and Consistent Progress(32:22) The Role of a Coach in Building Long-Term Habits(34:10) Enjoying Food Without Guilt or Restrictions(36:15) Anca’s Excitement for Future Fitness Goals(38:00) Discussing Work-Life Balance and Future Plans(42:10) Final Thoughts and Words of Gratitude

I’m kicking off my weight loss vlog series on YouTube, sharing my starting plan, strategies, and mindset for sustainable weight loss. In this episode, I outline the key elements of my plan, from a calorie deficit and tracking calories to increasing my daily step goal and maintaining consistency with resistance training. My email: [email protected] here for episode oneMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:53) Starting My Weight Loss Vlog Series on YouTube(01:30) Why I’m Documenting My Weight Loss Journey(02:34) The Importance of Sustainable Weight Loss(03:18) My Starting Plan for Weight Loss(04:10) Calorie Goals: Why I’m Tracking Again(04:52) Protein Intake and Its Benefits During Weight Loss(05:29) Step Goals: Increasing to 8.5K Steps Daily(06:06) Resistance Training: My 4-Day Split Explained(06:46) Why Simplicity is Key in Weight Loss Plans(07:14) Using a Consistency Calendar to Stay on Track(08:01) Adapting Your Goals to Your Life Situation(08:55) Offering a Free Zoom Call: Magic Word Water Bottle 500(09:27) Why I’m Not Setting a Goal Weight or Deadline(10:38) The Problem With Arbitrary Weight Goals(11:47) Final Thoughts and Call to Action

In this episode, I share a life update after my 10-week Texas trip, covering everything from adjusting back to gym training to how I approach weight gain post-holiday. I also dive into a quick Q&A session, answering listener questions on topics like training days, home vs gym workouts, and the impact of cardio after resistance training. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:11) My Morning Routine: Breakfast, Coffee, and Gym(02:34) Adjusting Back to the Gym After 10 Weeks in Texas(03:53) Exploring Texas: Cities, Food, and Massive Portions(05:29) Gaining 6kg in Texas and Why It Doesn’t Worry Me(06:58) My Plan to Document My Weight Loss Journey(08:12) Content Goals for the Rest of the Year(09:01) Revisiting the Power of Setting Written Goals(09:57) Considering Hiring Another Coach for Myself(11:35) Returning to the Gym: Finding My Feet Again(13:01) Why You Shouldn’t Stress About Holiday Weight Gain(14:02) Listener Q&A: Which Days of the Week Should I Train?(16:10) Should I Start Working Out at the Gym Instead of at Home?(19:00) Does Cardio After Resistance Training Ruin My Workout?(21:57) Wrapping Up: Final Thoughts and Call to Action

Peer pressure can derail even the most determined fitness journey. In this episode, I discuss common peer pressure scenarios, from work snacks to family gatherings, and provide practical strategies to stay on track. Learn how to politely say no, navigate social settings, and build confidence in your decisions while maintaining your fitness goals. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:12) Defining Peer Pressure Scenarios in Fitness(01:07) Why People Apply Peer Pressure: Misunderstandings and Insecurities(03:05) How Peer Pressure Reflects Others’ Insecurities(04:50) Taking Peer Pressure as a Compliment: Staying Consistent(06:02) The Importance of Setting Boundaries and Leading by Example(07:22) Five Tactics to Overcome Peer Pressure(07:40) Tactic 1: Using a “Challenge” as an Excuse(08:45) Tactic 2: Taking Food or Drinks to Go(09:43) Tactic 3: Avoiding Justification for Your Choices(10:42) Tactic 4: Using the “Not Feeling Well” Excuse(11:35) Tactic 5: Remembering That Food Is in Your Control(12:25) Storytime: Peer Pressure at an Office Job in Canary Wharf(15:05) Final Reflections: Why Peer Pressure Fades With Consistency(16:18) Wrapping Up: Free Resources and Final Thoughts

Are you in a calorie deficit but not seeing results? In this episode, I explain the common reasons why weight loss may stall, even when you think you’re doing everything right. From calorie tracking and mental dieting to consistency and patience, discover the practical steps you can take to finally make progress. Perfect for anyone struggling with weight loss or looking for actionable tips. Show links:My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listClick here for my calorie calculatorClick here for consistency calendar inspirationClick here for the 'How to read scale weight language' article Timestamps:(01:05) Topic Introduction: Why You’re in a Calorie Deficit but Not Losing Weight(02:12) What Is a Calorie Deficit? Definition and Examples(03:40) Diet Types and Their Role in Weight Loss(04:45) First Reason: You’re Not Actually in a Calorie Deficit(06:59) Importance of Tracking Food and Drink Accurately(09:00) Second Reason: Guessing Too Much and Lack of Precision(11:16) Mentally Dieting vs. Actually Dieting(13:44) Third Reason: Using Exercise to Create a Calorie Deficit(15:56) Why Overfocusing on Calories Burned During Exercise Is a Mistake(18:00) Fourth Reason: Being Too Aggressive with Your Calorie Deficit(20:40) Wrapping Up and Final Reflections

In this episode, I sit with Aswad Martin, a data scientist and fitness enthusiast, to discuss navigating the overwhelming world of fitness advice. We dive into fitness myths, beginner struggles, and why simplicity is often overlooked. Aswad shares his journey from athletic beginnings to sustainable fitness and explains how asking “why” can make all the difference. Tune in for an engaging conversation about balancing fitness, life, and everything in between. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listClick here for Aswad's Instagram Timestamps:(00:25) Aswad’s Introduction: Data Science, Math Background, And Fitness(01:19) Discussing Fitness For Mental Health And Sustainable Progress(02:14) From East London To The Gym: Growing Up And Starting Out(02:55) Aswad’s Transition From Athletics To Strength Training(04:40) How Fitness Coaching Helped Break Plateaus In Training(06:04) Tackling The Overwhelming Amount Of Fitness Information(07:33) The Optimality Craze: What Beginners Should Focus On(09:12) Missteps And Lessons From Early Training Mistakes(10:29) Why Asking "Why?" Matters In The Fitness Industry(11:55) The Importance Of Finding A Qualified Personal Trainer(13:24) Aswad’s Process For Choosing His Fitness Coach(15:07) Leo’s Journey To Becoming A Coach: Finding Passion And Purpose(18:12) Balancing Personal Training And Coaching Others(19:54) Cultural Differences In Fitness: Japan Vs. Texas Experiences(21:43) Walking’s Role In Overall Fitness And Health(23:29) Debunking Fitness Myths: Ice Packs, Training To Failure, And More(26:20) Unrealistic Fitness Standards On Social Media(28:11) Encouraging Beginners To Ask The Right Questions(30:20) Reflecting On Social Media’s Role In Fitness Misinformation(32:15) The Journey Of Finding A Sustainable Fitness Routine(38:12) Debunking Rice Method For Injury Recovery(42:10) Fitness Culture And Systemic Issues Within Personal Training(47:35) Importance Of Walking During The Pandemic(53:45) Global Fitness Observations From Japan To Texas(59:10) Closing Reflections And Sharing Social Media Handles(1:12:34) Thanking Listeners And Encouraging Follow-Ups

In this heartfelt episode, I chat with Sewa, a medical student and 1-2-1 online fitness member, about her six-month transformation. From overcoming self-doubt to finding joy in strength training, Sewa shares how balancing university and fitness has helped her build confidence, form sustainable habits, and improve her overall well-being. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:17) Discussing The Challenges Of Medical School, Including Impostor Syndrome(02:59) The Most Rewarding Aspects Of Medical School: Connecting With Patients(04:21) Sewa’s Experience Adjusting To Living Away From Home(06:04) The Turning Point: Struggling With Stairs And Fitness Awakening(08:25) Early Fitness Attempts And Struggles With Consistency(10:57) Finding Accountability Through 1-2-1 Online Fitness Coaching(12:44) Surprises About Nutrition Coaching And Moving Beyond Restrictive Meal Plans(15:32) Building Sustainable Habits While Still Enjoying Favourite Foods(17:45) Confidence And Strength Gains In The Gym(19:56) Sewa’s Proud Gym Milestones: Hip Thrusts And Shoulder Press(22:03) Mindset Transformations And Feeling Empowered(24:10) Leo Shares Tips For Staying Consistent While Travelling(27:34) Navigating Fitness Challenges At Home And University(30:12) Final Reflections On Sewa’s Progress And Her Fitness Journey(33:25) Leo And Sewa Discuss The Broader Impact Of Strength Training On Life(36:10) Addressing Common Misconceptions About Getting “Too Bulky”(39:15) Wrapping Up: Gratitude, Progress, And Encouragement

In this short and heartfelt episode, I read Iron and the Soul by Henry Rollins. This thought-provoking poem delves into the power of strength training and its impact on character, discipline, and self-respect. Whether on your fitness journey or seeking inspiration, this episode highlights the deeper lessons the iron can teach us about life. Listen and share this powerful message with someone who needs to hear it. Click here for the articleMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listEmail me: [email protected] Timestamps:(00:10) Why This Poem Resonates Deeply(01:00) Reading Iron and the Soul by Henry Rollins(08:01) Reflecting on the Poem’s Key Messages(08:30) The Importance of Focusing Beyond Vanity in Fitness(10:12) Social Media’s Unrealistic Standards and Comparisons(10:46) Encouragement to Share the Poem and Episode(11:00) Closing Thoughts and Call to Action

I expose the truth about detox supplements, juice cleanses, and other fad detox products. Are they worth your time and money? Spoiler: no.Learn why detox products often fail to deliver long-term results, the science behind why your body doesn’t need them, and healthier alternatives to achieve your fitness goals. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listClick here for the 'Are detox supplements worth it?' article Timestamps:(01:02) Exploring Texas and Using Japanese in Fort Worth(03:00) Introducing the Topic: Detox Supplements(04:12) Why Detox Products Are Popular(04:48) Myth 1: Detox Supplements Help with Weight Loss(06:11) Explaining the Calorie Deficit for Sustainable Progress(07:25) Why Detox Diets Fail Long-Term(08:15) Myth 2: Detox Products Cleanse Your Body(09:18) The Role of the Liver and Kidneys in Detoxing(09:55) Are Detox Products a Scam?(10:30) Myth 3: Detox Supplements Complement Healthy Habits(11:28) Healthy Habits to Implement Instead of Detox Products(12:18) The Dangers of Detox Products and Their Side Effects(13:05) Addressing the “Detox Worked for Me” Argument(14:02) Why Detox Brands Thrive on Repeat Customers(14:45) What to Do Instead: Specific, Sustainable Fitness Goals(15:30) Recap and Encouragement to Avoid Detox Products(16:02) Closing Thoughts and Call to Action

I dive into 13 fitness myths that need to disappear for good. From misconceptions about coconut oil and cardio to myths about weight training, stretching, and meal replacement shakes, this episode is packed with clear, actionable insights. If you're tired of misinformation holding you back in your fitness journey, this episode is for you. Learn the truth about fitness myths and take control of your progress. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:26) Setting the Scene: Why Fitness Myths Persist(01:59) Fitness Myth 1: Coconut Oil Is Superior for Health(03:30) Fitness Myth 2: Cardio Is Best for Fat Loss(05:06) Fitness Myth 3: Weight Training Will Bulk You Up(06:17) Fitness Myth 4: Protein Powder Is Bad for Your Liver(07:50) Fitness Myth 5: Strict Rep Ranges for Strength or Hypertrophy(09:24) Fitness Myth 6: Muscle Turns to Fat If Not Used(10:27) Fitness Myth 7: Stretching After Exercise Prevents Soreness(12:08) Fitness Myth 8: Fasted Workouts Are Better for Fat Loss(12:46) Fitness Myth 9: The Post-Workout 1-Hour Anabolic Window(14:03) Fitness Myth 10: Knees Should Not Go Over Toes When Squatting(15:23) Fitness Myth 11: BMI Is Always an Accurate Health Indicator(16:32) Fitness Myth 12: Meal Replacement Shakes Are Great for Weight Loss(18:30) Fitness Myth 13: Kickbacks on the StairMaster for Glute Growth(19:56) Final Thoughts and Call to Action

In this episode, I share tips on how to stay fit and healthy while travelling. From maintaining a high step count and choosing smart nutrition options to packing resistance bands and finding local workout spots, I explain how you can stay on track without stress. Whether you're travelling for work or leisure, this episode provides advice to keep you consistent. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:22) Why Short Trips Won’t Impact Your Progress(01:10) Who This Podcast Is For: Frequent Travelers(01:57) Why Taking a Break Can Boost Long-Term Progress(03:01) Should You Train While Traveling?(03:55) Training Tips: Resistance Bands, Gyms, and Bodyweight Options(04:50) Prioritising Steps While Exploring(05:15) Full-Body Workouts for Travelers(06:00) Nutrition Tips: Protein, Fruits, and Vegetables(07:00) Minimising Calories from Liquids and Alcohol(07:57) Small Changes That Add Up for Frequent Travelers(08:36) Tips for Maintaining Protein Intake While Traveling(09:30) Key Takeaways and Encouragement for Short Trips(10:04) Sharing This Podcast With Frequent Travelers(10:16) Outro: Thank You for Listening

Austin Chan, fitness coach and content creator, joins me in discussing building muscle, training strategies, and busting fitness myths. Learn the truth about training intensity, recovery methods, meal plans, and why some muscles seem harder to grow. Austin's InstagramAustin's podcastAustin's websiteMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSign up for my newsletter Timestamps:(01:03) Austin’s Journey as a Fitness Coach(02:12) Growing Up in Hawaii: Lifestyle and Culture(07:31) Florida Travel Adventures and Universal Studios Highlights(15:10) Why Some Muscles Are Harder to Grow(19:01) Training to Failure: Should You Do It?(28:23) The Role of Progressive Overload in Muscle Growth(31:45) Low Reps vs High Reps: What's Best for You?(35:59) Should Beginners Attempt a One-Rep Max?(43:18) Underrated vs Overrated: Tourist Cities and Meal Plans(49:03) Five Guys and Sweet Potato Fries for Weight Loss(56:34) Massage Guns: Do They Really Work?(01:02:06) Where to Find Austin Chan

In this episode, I sit down with fellow strength and conditioning coach Myles Nesbeth to discuss common training mistakes, the pros and cons of full-body workouts, and whether footwear matters in strength training. We also dive into gym intimidation, corporate gyms, and a fun overrated vs. underrated debate covering fitness trends and beyond. Myles' InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(0:27) Myles’ Coaching Journey: From Wimbledon to EXOS(2:02) Working with Youth Football Teams at Wimbledon(3:09) Transitioning to General Population Coaching(4:25) Lockdowns, Gym Intimidation, and Starting Fresh(5:48) Life at EXOS: Work-Life Balance and Weekends Off(7:14) Corporate Gyms and Their Growing Popularity(9:05) Does Footwear Matter for Strength Training?(10:49) Footwear Recommendations for Gym Training(12:08) Leo’s Plans for Texas and State-of-the-Art Gyms(14:09) Exploring Independent Gyms and Unique Equipment(15:00) Myles’ Biggest Training Mistake in the Past Three Years(17:11) Personal Trainers Make Mistakes Too(18:23) Overrated or Underrated: Zercher Squats(19:13) Overrated or Underrated: Attack on Titan(19:45) Overrated or Underrated: Rascal Apparel(21:29) Overrated or Underrated: Sit-Ups and Crunches(22:52) Overrated or Underrated: Pizza Without Cheese(24:34) Overrated or Underrated: Ice Hockey(25:56) Overrated or Underrated: The Harry Potter Book Series(27:01) Overrated or Underrated: Full-Body Workouts(28:41) Why Full-Body Workouts Are Ideal for Busy Schedules(29:07) Closing Thoughts and Where to Find Myles Online

In this episode, I share why meal plans aren’t the solution you think they are and a powerful mindset hack for fat loss. Discover why focusing on education and flexibility leads to long-term progress and how changing your mindset can transform your fitness journey. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:37) The Problem With Relying on Meal Plans(01:25) Social Events and the Downfall of Rigid Meal Plans(02:15) Teaching How to Eat Instead of What to Eat(03:08) Why Meal Plans Don't Cater to Individual Needs(04:03) Fat Loss Mindset Hack: You Can’t Mess It Up(05:20) Two Mindset Options: A vs. B(06:38) Which Mindset Leads to Long-Term Success(07:32) Blog Highlights and Personal Articles(08:03) Final Thoughts: Share This Episode

In this episode, I reveal strategies to help you stay consistent and motivated with your workouts. From remembering your deep "why" to tips like putting your alarm out of reach, these insights will help you break through barriers and make exercise a regular part of your life. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:06) Why Relying on Motivation Alone Is a Mistake(01:19) The Cycle of Action, Results, and Motivation(02:48) Point 1: Remembering Your Deep "Why"(04:44) Point 2: Scheduling Your Workout First(05:23) Point 3: Get Into Workout Clothes ASAP(06:27) Point 4: Put Your Alarm Out of Reach(07:00) Point 5: Start With the First 5–10 Minutes(07:55) Point 6: Make Workouts Fun and Enjoyable(08:45) Point 7: Join a Fitness Community(09:58) Point 8: Set a Challenge or Sign Up for Events(11:17) Point 9: Work Out at Home if Necessary(12:25) Summary: Motivation, Tips, and Closing Thoughts

Join Daniel Flores and me as we discuss powerlifting advice, common gym myths, and the effective use of lifting equipment. This episode is packed with insights for gym-goers of all levels, from lifting belts and straps to beginner powerlifting tips. Daniel's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:03) Life in Arizona vs. UK Weather(02:57) What Got Daniel Into Powerlifting(04:48) Competing in Powerlifting and Taking Breaks(06:12) Favourite Powerlifting Movements and Why(09:14) Bench Press Struggles and Improvement Tips(11:30) Lifting Belts: Proper Use and Common Myths(15:22) Straps and Chalk: When and How to Use Them(20:41) Comparing US and UK Gym Cultures(24:17) Daniel’s Experience With the Carnivore Diet(29:08) Thoughts on Intermittent Fasting for Fat Loss(34:26) Underrated vs. Overrated: Fitness Trends and Pop Culture(46:05) Closing Thoughts: Where to Follow Daniel

In this episode, I break down practical, no-nonsense ways to improve your metabolism without gimmicks or expensive supplements. From walking more to resistance training and better sleep, you'll learn simple tips that actually work. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listClick here for my article 'The beginners guide to resetting your metabolism' Timestamps:(01:10) What NOT to Do for Your Metabolism(02:40) Walking More: The Overlooked Secret(05:00) Resistance Training and Building Muscle(06:50) Why Fruit, Veggies, and Water Matter(08:40) Optimising Protein Intake for Metabolism(10:30) The Role of Sleep and Managing Stress(12:10) Summing Up: Habits That Work for Everyone

Join me in this episode of The Leo Alves Podcast with Andrew Coates, renowned personal trainer, podcaster, and outspoken advocate for evidence-based fitness.We talk how he grew his social media presence, his insights on popular fitness trends like the carnivore diet, glute training, and even his thoughts on popular foods and gaming consoles.If you've ever been curious about how to dicypher good fitness information online and navigate the world of extreme views, Andrew sheds light on these topics and much more.Stay until the end for his top book recommendations that every fitness enthusiast should read.Enjoyed the episode? Don't forget to subscribe and share to keep up with more enjoyable conversations! My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listAndrew's InstagramAndrew's podcasts Timestamps:(00:28) Meet Andrew Coates: Personal Trainer & Podcaster(02:20) How Andrew Coates Grew His Social Media Presence(07:05) Discerning Quality Fitness Info on Social Media(08:05) Andrew on Carnivore Diet & Intermittent Fasting(10:25) Leveraging Social Media Content for Fitness Beginners(14:14) Andrew's Take on Pecan Lodge BBQ, Texas(15:05) Navigating Extreme Fitness Views Online(16:20) Balancing Screen Time & Well-being(19:45) Best Glute Training Tips from Andrew Coates(27:25) Must-Read Book Recommendations by Andrew(32:00) Overcoming Negative Self-talk in Fitness(36:42) Cultivating Positive Self-talk & Mental Strength(39:05) Andrew's Insight on Collagen Protein Powder(41:20) Evaluating the Need for Multivitamins in Fitness(42:53) Delving into Poutine: A Foodie's Perspective(44:35) Quest Protein Bars: Worth the Hype?(46:58) The Jack3d Pre-Workout Phenomenon(48:01) Gaming Consoles & Fitness: Andrew's View(50:09) Nintendo: More Than Just Gaming(51:32) Wrapping Up: Reflecting on Fitness Trends

In this episode, I sit down with Jeff Pachtman, also known as "Chef Jeff," to explore the psychology behind fat loss, gratitude's power, and meditation's importance. We discuss trending diet approaches like keto, intermittent fasting, and the carnivore diet and their pros, cons, and common misconceptions. Jeff also shares how his new puppy has influenced his mindset and why staying present is crucial for long-term health and happiness.We wrap up with a fun "Overrated or Underrated" game, touching on everything from Omega-3s to Dunkin’ Donuts.Whether you’re curious about keto or looking for inspiration to stay consistent, this episode is packed with advice and insights. Jeff InstagramJeff YouTubeJeff PodcastMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list Timestamps:(00:17) Who is Jeff Pachtman?(03:54) Exploring the Diversity of U.S. States(05:48) Why Jeff Pachtman’s YouTube is Called ‘Chef’ Jeff(10:57) The Overlooked Role of Psychology in Fat Loss(16:20) How to Appreciate the Present More(17:35) Jeff’s Journey with His New Puppy(23:30) The Benefits of Practising Gratitude(27:14) Why Meditation Deserves More Attention(30:20) Is Intermittent Fasting Effective for Fat Loss?(33:43) Jeff’s Take on Keto Diets(36:30) The Rise of the Carnivore Diet: What You Should Know(38:44) Why Keto Can Be Confusing for Many(43:53) Should You Train Fasted or Fed?(45:45) Overrated or Underrated Game: Fitness and Food Edition(46:09) Are Omega-3s and Multivitamins Worth It?(47:28) Quest Protein Bars: Overrated or Not?(48:35) Is Starbucks Overhyped?(49:51) Dunkin’ Donuts: Worth the Calories?(51:57) Is Chik-fil-a a Good Option for Fitness Enthusiasts?(52:46) The Role of Cereal in a Balanced Diet(56:11) Are Diet Sodas a Smart Swap?(56:31) The Role of Battle Ropes in Training Programs(57:08) Is Facebook Still Relevant Today?(59:10) Olive Garden: Overrated or Underrated?(01:00:35) Should You Invest in Smart Watches?(01:01:45) The Big Mac: A Nutritional Breakdown(01:02:13) Where to Stay in Touch with Jeff

In this episode of The Leo Alves Podcast, we are joined by fitness expert and author Susan Niebergall.Throughout this discussion, we tackle topics like the Dunning-Kruger effect on nutrition, the importance of hiring a coach, and the transformational effects of calorie tracking.As someone who stands firm in the belief in continuous learning, Susan offers her candid opinions on trending health subjects, such as low-fat ice cream, squatting on a Bosu-ball, and the benefits (or lack thereof) of Apple Cider Vinegar.Key discussion points in this episode include:- The mindset shift needed when entering a calorie deficit.- Tackling trigger foods and how to navigate them in your diet.- The ongoing debate surrounding artificial sweeteners and their impact on health.- Fitness nuances during the menstrual cycle and how women can maximise their training.If you enjoyed this episode, subscribe, share, and drop a comment below with your thoughts or any questions! My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listSusan's InstagramSusan's bookSusan's podcast Timestamps:(00:32) Getting to Know Susan Niebergall(02:05) Deep Dive into "Fit at Any Age"(04:08) Susan's Personal Fitness Evolution(07:30) Nutrition Insights: Beyond the Hype(09:42) The Game-changer: Hiring a Fitness Coach(11:04) Embracing Accountability: Susan Niebergall's Advice(13:06) Demystifying Calorie Tracking(16:10) Overcoming Barriers to Tracking(17:17) Crafting an Effective Exit Plan for Fat Loss: Susan's Guidelines(20:46) Recognising the Maintenance Phase Signs(22:13) Embracing the Calorie Deficit Challenge(22:48) Niebergall on Post-Tracking Fitness Life(26:43) Susan Niebergall on Dealing with Trigger Foods(33:00) Artificial Sweeteners: Facts vs. Fiction(37:34) Fitness & Menstrual Cycle: What to Know(42:51) Mindset Mastery in Your Fitness Journey(46:23) Susan Niebergall's Take on Low-Fat Ice Cream(47:51) Bosu-Ball Squats: Worth the Hype? Susan Weighs In(49:04) A Fitness Coach's Take on Dunkin' Doughnuts(50:39) The Truth About Apple Cider Vinegar: Susan's Perspective(50:50) Powering Up with Creatine Monohydrate(52:14) Spotlight on Collagen Protein(54:15) Reflecting with Susan: Final Insights

In this personal episode, I reflect on my transformative year as a UK student studying abroad in Vermont, USA. From cultural shocks to personal growth, I share stories, lessons, and how living abroad changed my perspective forever. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:10) The Decision to Study Abroad in the USA(02:45) Navigating the Application Process and Challenges(05:00) First Impressions: Arriving in Vermont(08:15) My First Night: Homeless in the Airport(10:30) Life at the University of Vermont: Meeting New People(13:20) Cultural Differences: UK vs. USA(15:45) The Drinking Culture and Social Life(18:00) Friendships and Memorable Experiences(21:30) Traveling While Abroad: Canada and Cuba(24:00) The Impact of Living Outside My Comfort Zone(25:45) Why Everyone Should Live Abroad Once

Are you considering the keto diet for weight loss? In this episode, I share my honest thoughts on the diet, covering its pros, cons, and misconceptions. Learn why it may not be the most sustainable approach and what really works for lasting fat loss. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:50) Why I Don’t Recommend Keto(01:40) Keto for Weight Loss: The Pros(02:15) The Truth About Keto and Rapid Weight Loss(03:30) Keto’s Unsustainable Approach Explained(04:50) Keto and Social Situations: The Struggle(06:30) Why Carbs Aren’t the Enemy(08:00) Debunking Keto Myths: Calorie Deficit vs. Ketosis(09:15) Keto’s Impact on Fiber Intake and Constipation(10:00) My Closing Thoughts on Keto

Are you confused about supplements? In this episode, I break down the only supplements worth considering for fitness, including protein powder, creatine, vitamin D, omega-3, and multivitamins. Plus, I share why BCAAs might not be worth your money. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:00) Supplements Matter, But Only After This(02:15) Protein Powder: Convenience and Benefits(04:30) Creatine Monohydrate: The Proven Supplement(06:20) Vitamin D: Immune and Bone Health Essential(07:50) Omega-3 and Multivitamins: Covering Your Bases(09:00) Supplements for Vegans and Vegetarians(09:45) Why BCAAs Are a Waste of Money(10:40) Closing Thoughts and Encouragement

Are you struggling to make progress in your fitness journey? In this episode, I share a step-by-step checklist to uncover what’s holding you back. I've got you covered, from consistency and progressive overload to accountability and mindset. Email: [email protected] InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:00) Why I’m Going Hard on Podcasts This Month(02:10) The Most Important Factor: Consistency(03:20) How to Create a Consistency Calendar(04:50) Focusing on the Right Things: Sleep, Nutrition, and More(06:30) Are You Progressively Overloading in Workouts?(07:40) Why Chasing a Feeling Doesn’t Work(09:20) Avoiding Muscle Imbalances in Training(10:45) Are You Changing Things Up Too Often?(12:15) The Dangers of Being Too Aggressive with Diet and Workouts(13:50) Why Accountability is a Game Changer(15:00) The Importance of Having a Plan(16:30) Stop Comparing Yourself to Others(18:00) Final Thoughts: Focus on What Matters

In this episode, I explore the UK’s new law requiring calorie counts on menus for large and medium-sized restaurants. I weigh the pros and cons, consider the impacts on health and eating habits, and discuss potential solutions to strike a balance for everyone. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:10) Why I’m Playing Devil’s Advocate(01:08) Obesity Statistics in the UK(01:56) Government’s Focus: Majority vs. Minority(03:50) My Suggested Solution: Two Menu Options(04:45) Cons: Impact on Children and Eating Disorders(06:45) Does This Overemphasise Calories Over Nutrition?(07:55) Why I Don’t Always Want to See Calories(09:20) Pros: A Step Toward Tackling Obesity(10:30) Better Informed Choices for Weight Loss(11:15) Encouraging Healthier Restaurant Options(12:10) The Starbucks Frappuccino Example(13:45) Why Nutrition Education Should Start in Schools(15:28) Debunking the Good vs. Bad Calories Myth(16:15) Final Thoughts: A Balanced Approach

In this episode, I share everything I’d do if I could restart my fitness journey from scratch. From focusing on resistance training and setting performance goals to the value of hiring a coach, I offer tips to help beginners avoid common mistakes and build a sustainable fitness routine. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:42) Topic: Starting My Fitness Journey Over(01:17) My Fitness Goals When I First Started(02:10) Why I’d Hire a Coach If I Could Go Back(05:20) Starting With Resistance Training: Key Tips(06:30) Avoiding the "Bro Split" Workout Mistake(07:18) Shifting Focus From Aesthetics to Performance Goals(09:10) Why Starting Slowly Is Better Than Doing Too Much(10:27) Cardio for Health, Not Fat Loss(12:23) Nailing Consistency Before Adding More(14:10) Step Goals: Why Walking Matters More Than You Think(17:22) Supplements I’d Use If I Started Over(19:40) Recap: Key Lessons for Beginners(20:54) Final Thoughts and How to Reach Me

In this episode, I share my experiences and insights on intermittent fasting. From its benefits and drawbacks to common misconceptions, I cover everything you need to decide if intermittent fasting is right for you. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:25) Why I Re-Recorded This Podcast(01:01) Pros of Intermittent Fasting: Overview(01:11) Is Intermittent Fasting a Good Tool for Weight Loss?(02:26) Flexibility: A Key Advantage of Intermittent Fasting(03:12) How Fasting Frees Up Time for Productivity(04:10) Cognitive Benefits: Fact or Fiction?(05:56) Transitioning to the Cons of Intermittent Fasting(06:07) Why Intermittent Fasting Is Overrated(06:50) The Misconception of Guaranteed Weight Loss(07:29) The Risks of Taking Fasting Too Far(08:45) Can Intermittent Fasting Encourage Binge Eating?(10:56) Why You Should Avoid Extreme Fasting Practices(12:07) How Gurus Overhype Intermittent Fasting(14:06) The Truth About Skipping Breakfast and Metabolism(15:35) Final Thoughts: Make Intermittent Fasting Work for You

I share eight game-changing lessons from years of fitness coaching, focusing on the importance of self-talk, habit-building, and mindset shifts for long-term success. Learn how to approach fitness with confidence and consistency. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:01) The Challenge of Solo Podcasts(01:45) Lesson 1: The Power of Self-Talk(05:20) Lesson 2: Habit-Building Shouldn’t Be Taken Lightly(08:59) Lesson 3: Invest in What Matters to You(12:16) Lesson 4: You Can’t Ruin Your Fitness Journey(15:16) Lesson 5: Don’t Half-Heartedly Approach Your Goals(16:18) Lesson 6: If It’s Not Working, Something’s Missing(17:37) Lesson 7: Not Everyone Is Ready to Change(19:50) Lesson 8: Complaining Won’t Change Your Results(20:29) Final Thoughts & Free Resources

Brendan Cobbina, also known as "The Black John Cena," shares his journey from going viral online to becoming a respected fitness coach and podcaster. Learn how he mastered macros tracking, built his fitness routine, and turned viral fame into an opportunity to inspire others. Links for Leo:My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listLinks for Brendan:InstagramTwitter Timestamps:(00:23) Early vs. Late Workouts: Which Is Better?(02:23) From Bodybuilding to Coaching: Brendan’s Journey(05:00) Tracking Macros: How It Changed Brendan’s Life(14:05) Managing Obsessive Tendencies in Fitness(18:10) Brendan’s Training Goals and Recent Adjustments(19:58) Leo’s Return to the Gym: Performance Goals & Insights(25:35) Building a Podcast: Brendan’s Experience(33:01) The Story Behind "The Black John Cena" Viral Moment(41:04) Overrated vs. Underrated: Fitness, Food, and More(53:03) Where to Follow Brendan Cobbina

Julia shares her inspiring fitness journey, from overcoming yo-yo dieting and emotional eating to finding balance and consistency through online coaching. Learn how she transformed her mindset, improved her relationship with food, and made sustainable progress in her fitness journey. Click here for:My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:02) Meet Julia: Background and Introduction(02:23) Julia’s Multicultural Heritage and Language Journey(06:44) Adjusting to Life in the UK and Learning English(09:47) Starting Her Fitness Journey: From Basketball to the Gym(10:52) Gaining 25kg During Pregnancy: Julia’s Story(13:03) Breaking Free from Yo-Yo Dieting(17:17) Building a Better Relationship with Food(19:40) Emotional Eating: Recognising and Overcoming Challenges(27:18) The Power of Planning Meals and Workouts(32:50) The Mindset Shift: Being Kinder to Herself(36:50) Lessons Learned: Avoiding Burnout in Workouts(41:06) Scheduling Workouts for Long-Term Consistency(46:09) Cardio: Finding What Works for Julia(52:03) Closing Thoughts: Julia’s Advice and Reflections

Discover tips to make eating out healthier and lower calorie without sacrificing enjoyment. I share strategies for dining out, from prioritising protein to managing portion sizes and avoiding hidden calorie traps. Stay on track with your fitness goals while enjoying meals with friends and family. Click here for:My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:43) How Often Are You Eating Out? Start Here(01:50) Check Nutritional Info Beforehand for Smarter Choices(02:52) Don’t Go to Restaurants Overly Hungry(03:18) Have Protein Before Eating Out: Why It Helps(04:01) Prioritise Protein and Vegetables at Restaurants(04:59) Avoid Getting Tricked by Buzzwords on Menus(06:00) Ask for Less Butter, Oil, or Cheese in Your Meals(07:00) Surprising Calories in “Healthy” Options Like Salads(08:05) Opt for Zero-Calorie Drinks or Water(08:49) Why Smaller Portions Are a Big Win for Your Goals(09:49) Share Dessert or Skip It Altogether(10:55) Eat Slowly and Wait Before Ordering Seconds(12:11) Quick Recap of Today’s Tips(13:08) Connect with Leo for More Advice