The Leo Alves Podcast

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

In this solo episode, I break down why so many people quit their diets and provide tips to build consistency, avoid burnout, and achieve long-term fat loss success. Learn how to find a sustainable approach, manage setbacks, and stop restarting your diet every Monday. 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 listMy online calorie calculator Timestamps:(00:26) Why You Keep Restarting Your Diet on Mondays(01:10) The Importance of a Sustainable Approach to Fat Loss(02:15) Stop Banning Carbs and Sugar for Long-Term Success(03:31) Why You Should Eat as Many Calories as Possible in a Deficit(05:00) Tracking Calories: When to Start and Stop(06:36) The 3-2-1 Method for a Simple Nutrition Plan(08:10) Managing Calories: Avoid Liquid Calories and Optimize Meals(09:35) Forgiving Yourself for Setbacks: The Key to Consistency(11:11) Controlling Your Environment and Minimising Reliance on Willpower(12:45) Planning for Events: Tactics for Staying on Track(14:22) Setting Realistic Goals and Timeframes for Fat Loss(15:54) Exercise Isn’t for Fat Loss: Shift Your Focus(17:02) The Power of Accountability: Why You Need a Coach(18:30) Final Recap and Free Resources for Listeners

Priscila shares her incredible journey working alongside me, overcoming gym anxiety, tackling food challenges, and learning to prioritise sustainability in her fitness and health. Discover how accountability and mindset shifts helped her make lasting progress. Click for the relevant links:Priscila 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 listMy online calorie calculator Timestamps:(00:57) Priscila’s Career and Life Changes Since Lockdown(02:23) From Marketing to Psychotherapy: Priscila’s Big Leap(05:04) Health and Fitness Struggles Before Coaching(06:13) Gym Anxiety and Body Dysmorphia: Priscila’s Challenges(09:46) Lockdown Weight Gain and the Turning Point(11:04) Reflecting on Slimming World and Lessons Learned(17:04) Joining Kairos Online: Early Wins and Adjustments(20:58) Scale Weight Obsession vs. True Progress Indicators(23:42) Learning to Enjoy Fitness Without Perfection(27:02) Push-Up Goals and Tackling Gym Workouts(31:14) Tips for Starting Deadlifts and Building Confidence(35:41) The Power of Accountability in Fitness Coaching(38:12) Final Reflections: Priscila’s Advice for Others

Bob Hoover shares his journey as a fitness coach, navigating the ups and downs of social media, burnout, and rediscovering his passion for personal training. Bob reflects on valuable lessons from snowstorms to gym success for anyone on their fitness or coaching journey. Bob's social media links: InstagramTwitterWebsiteLeo's social media 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 listMy online calorie calculator Timestamps:(00:36) Taking a Break from Coaching and Social Media(01:27) Lessons Learned During Time Off(03:10) Overcoming Gym Anxiety: Bob’s Advice for Beginners(06:42) The Power of Community in Fitness(09:19) Rediscovering Passion Through In-Person Coaching(15:10) Bob’s Thoughts on Social Media Burnout(17:45) Why Fitness Isn’t About Perfection(22:00) Bob’s Favorite Content to Create as a Coach(27:02) Productivity Tips for Coaches and Creators(34:00) Managing Loneliness as an Online Coach(38:14) The Importance of Consistency in Fitness and Coaching(41:00) Underrated vs. Overrated: Bob’s Take on Fitness Trends(54:12) Final Thoughts: Advice from Bob Hoover

Melissa shares her inspiring fitness journey, breaking free from years of dieting cycles and embracing strength training. From us working together, Melissa lost over a stone and transformed her mindset and confidence. Listen to this story of perseverance, non-scale victories, and overcoming setbacks to achieve long-term fitness success. Click for the relevant links: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 listMy online calorie calculator Timestamps:(01:00) Melissa Introduces Herself: Balancing Two Degrees and Life(02:38) Working with ADHD and Staying Consistent in Fitness(05:10) How Melissa Found Psychology and Its Role in Fitness(12:06) Past Dieting Struggles: Herbalife, Intermittent Fasting, and Meal Plans(17:43) Why Generic Meal Plans Set You Up for Failure(20:49) The Importance of Sustainable Nutrition Choices(26:02) Pandemic Challenges: Gaining Weight and Losing Motivation(33:18) Breaking the Cycle: Melissa’s Journey to Strength and Confidence(39:25) Discovering the Benefits of Resistance Training(41:01) Overcoming Mental Barriers to Strength Progression(42:08) Progressive Overload Explained and Its Impact(44:12) The Biggest Differences Between Melissa Then and Now(49:00) The Power of Non-Scale Victories in Staying Motivated(52:25) Celebrating Progress: Tattoos, Smaller Clothes, and Confidence(56:00) Why Personal Touch Matters in Coaching: Leo’s Philosophy(01:03:02) The Value of Simplicity in Fitness Advice(01:08:00) Wrapping Up: Melissa’s Final Thoughts and Advice

My good friend Kieran shares his inspiring journey of recovery after a near-death motorbike accident that left him unable to walk. Through resilience and determination, he rebuilt his strength, eventually squatting 325lbs. Kieran and I discuss overcoming setbacks, training with injuries, and the importance of perseverance in fitness. 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 listMy online calorie calculator Timestamps:(01:10) Who Is Kieran Vizard? Life Before the Accident(04:01) The Near-Death Motorbike Accident: Injuries and Impact(07:10) The Mental and Physical Challenges of Recovery(10:35) Kieran Vizard’s Journey Back to Walking and Daily Life(14:10) Returning to the Gym: Building Confidence After Trauma(18:20) From Zero to Squatting 325lbs: Progressive Overload Explained(24:01) Nutrition’s Role in Strength Recovery(30:10) Managing Setbacks: Kieran’s Advice for Staying Motivated(32:45) Final Thoughts: The Importance of Resilience

Emma Shepherd shares her inspiring journey of overcoming an eating disorder, embracing strength training, and learning to fuel her body through a surplus. She discusses gym anxiety, the shift from HIIT to resistance training, and her passion for yoga and intuitive eating. 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 listMy online calorie calculator Timestamps:(01:09) Emma’s Background: From Creative Writing to Wellness(01:50) Growing Up in South London: Dunraven and Graveney Schools(03:36) Struggles with Eating Disorders: A Journey to Recovery(05:48) Living in Australia: A Change of Pace and Perspective(07:41) Returning to London During the Pandemic(09:01) How the Pandemic Shaped Emma’s Wellness Journey(10:45) Discovering Primal Movement and Home Workouts(14:01) Overcoming Gym Anxiety and Returning to Strength Training(17:02) Benefits of Resistance Training and Fueling the Body(19:52) From Fear to Fuel: How Emma Overcame Food Restrictions(22:04) Inspiring Female Fitness Influencers on Instagram(26:03) Emma’s Strength Progress in the Gym(27:48) Favourite Exercises: Hip Thrusts, Leg Press, and RDLs(30:05) Bulgarian Split Squats: A Love-Hate Relationship(31:12) The Importance of Upper Body Training(32:45) Overrated or Underrated: Yoga, Instagram, and More(41:02) Closing Thoughts: Where to Find Emma Shepherd

Architect and fitness blogger Samuel Kalejaye joins me to discuss his fitness journey, nutrition tips, and his self-published fat loss book. We explore the science of fat loss, the role of meal prep, and Samuel’s process for creating a resource to help others achieve their fitness goals. You can follow 'MyMealPrepPlan' at https://www.instagram.com/mymealprepplan/Samuel'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 listMy online calorie calculator Timestamps:(01:11) Samuel’s Background: From Architecture to Fitness Blogging(02:25) Taking Fitness and Nutrition Seriously: The Turning Point(04:09) Strength Training and Nutrition: Samuel’s Current Focus(05:56) Fat Loss vs. Weight Loss: The Key Differences Explained(06:35) Inside Samuel’s Ebook: Fat Loss and Meal Prep Mastery(08:19) Practical Meal Prep Tips for Beginners(09:46) The Fat Loss Process: Samuel’s Personal Journey(11:07) Creating a Recipe Section: The Most Challenging Part(12:52) Samuel’s Favourite Recipe: Stir-Fried Chicken and Rice(14:18) The Ebook Creation Process: From Concept to Launch(17:53) Reaction to the Ebook and Support Along the Way(20:04) Overrated vs. Underrated Fitness Trends: Canva, Hit, and More(32:27) Where to Find Samuel Kalejaye

Yemi Lifts joins me to share his fitness journey, from his Hercules-inspired beginnings to balancing fitness with his love for cocktails and junk food. They discuss fitness myths, overrated trends, and how Yemi uses social media to inspire others. Yemi'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 listMy online calorie calculator Timestamps:(00:32) Yemi’s Fitness Journey: From Hercules Inspiration to Gym Obsession(02:15) Starting His Fitness Social Media Page: The Identity Shift(04:10) Balancing Junk Food, Cocktails, and Fitness(06:25) Picky Eating and Trying New Foods for the First Time(08:50) Overrated vs. Underrated Fitness Trends: Sumo Deadlifts, Intermittent Fasting & More(13:40) Sushi, Cornettos, and the Struggle with Caffeine Overload(16:20) Arsenal, Apple, and Finding Balance in Fitness and Life(17:25) Where to Find Yemi Lifts Online

I discuss five major fitness mistakes I made in my journey, including tracking calories too precisely, overtraining, and misusing spotters. Avoid these pitfalls and create a more sustainable and enjoyable 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 listMy online calorie calculator Timestamps:(00:46) Mistake 1: Hitting Calories to the Gram(02:34) Why Food Labels Aren’t Always Accurate(03:20) Mistake 2: Overtraining and Ignoring Rest Days(05:10) The Benefits of Rest and Recovery(06:12) Mistake 3: Eating Back Calories from Fitness Trackers(07:45) Why Fitness Trackers Aren’t 100% Accurate(08:50) Mistake 4: Forgetting to Track Oils and Liquid Calories(10:05) The Impact of Untracked Calories on Weight Loss(11:14) Mistake 5: Misusing Spotters in the Gym(13:00) Why Proper Spotting Matters for Progress(14:05) Lessons Learned and Final Thoughts(14:30) Where to Find Me Online

Brendan Cobbina and I discuss how Brendan became known as "The Black John Cena" and his journey from viral fame to successful fitness coaching. We also dive into dirty bulking, sustainable training, and lessons learned in fitness. 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 listMy online calorie calculatorLinks for Brendan:InstagramTwitter Timestamps:(01:06) Brendan’s Background in Fitness and Coaching(02:22) How the 'Black John Cena' Meme Went Viral(06:41) Life After Viral Fame: Opportunities and Challenges(09:52) Brendan’s Early Fitness Journey: Tennis to Bodybuilding(13:03) Mistakes in Fitness: Dirty Bulking and Overtraining(17:33) The Turning Point: Shifting to Sustainable Fitness(21:01) Lessons Learned: Patience, Progressive Overload, and Quality Workouts(24:33) Coaching Philosophy: Helping Clients Gain Independence(26:01) Building a Community Gym: Brendan’s Vision for the Future(29:23) Where to Find Brendan Cobbina Online(31:04) Closing Remarks: Follow Leo Alves and Brendan Cobbina

Bob Hoover and I talk fitness fundamentals, from setting up beginner-friendly workout plans to understanding progressive overload. We discuss the importance of logging workouts, setting step goals, and balancing cardio with strength training for sustainable results. Bob's social media links: InstagramTwitterWebsiteLeo's social media 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 listMy online calorie calculator Timestamps:(01:11) Bob’s Background and Coaching Experience(02:17) Shifting Focus: From Dieting to Building Strength(03:35) Structuring Workouts: The Basics for Beginners(06:15) Fundamental Movements for Everyday Life(07:41) Determining Training Frequency: What Works Best?(09:17) Reps, Sets, and Rest: Keeping It Simple for Starters(12:39) Progressive Overload: Why It’s Key for Growth(15:05) Newbie Gains: Rapid Strength Progress for Beginners(18:19) Overcoming Mental Barriers to Lifting Heavier(21:09) Why Logging Workouts Is Crucial for Progress(24:46) Cardio for Beginners: Finding What Fits(26:35) Setting Step Goals: Tailoring Movement to Your Lifestyle(30:13) Small Changes That Make a Big Difference in Fitness(31:53) Wrapping Up: Where to Find Bob Hoover

I share a personal update on my current fitness routine, including adjusting to limited equipment and prioritising fitness over strength. I also answer listener questions about workout plans, metabolism, and plateaus, providing actionable insights for a sustainable 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 listMy online calorie calculator Timestamps:(00:38) My Current Training Setup and Equipment(02:10) How I’m Adapting Without Gym Access(03:45) Balancing Fitness and Strength Goals(05:20) Step Tracking and Daily Activity Levels(07:08) Q&A: How Often Should You Change Your Workout Plan?(08:40) Q&A: Tips to Improve Metabolism(09:50) Q&A: Does Exercise Order Matter?(11:30) Q&A: When to Change Something After Plateauing(13:45) Wrap-Up: Where to Find Me Online

Max Weisenthal and I discuss the evolution of fitness trends, from CrossFit and Paleo diets to social media filters and coaching red flags. Max shares his journey from video game content creator to aspiring bodybuilder and coach, diving into diet myths, fitness fads, and advice for beginners and seasoned lifters. Max'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 newsletterMy online calorie calculator Timestamps:(01:13) Max’s Journey: From CrossFit to Bodybuilding(03:53) How Max’s Friend Inspired Him to Start Fitness(06:31) Paleo Diet: The Good, the Bad, and Why He Stopped(09:57) Leo’s Early Fitness Journey with MyFitnessPal(12:31) Social Media Filters: Norway’s Legislation and Fitness(14:39) Diet Fads Over the Decades: From Atkins to Keto(17:13) Challenges of Eliminating Food Groups for Fat Loss(20:29) The CrossFit Community: Lessons and Intensity(24:45) Why Progressive Overload Matters for Beginners(27:11) Mistakes in Fitness: The Role of Experience in Growth(30:31) Sustainable Fitness: Flexibility and Calorie Ranges(34:19) Why Experience Is Key for Coaches(37:06) What to Look for in a Good Fitness Coach(40:12) The Consistency Calendar: A Game-Changer for Progress(43:18) Diet and Training Adjustments: Tools for Longevity(46:26) Closing Advice from Max: Start Small, Think Long-Term(48:01) Where to Find Max Weisenthal and Leo Alves

I share a life update and experiences with travel and fitness, and I answer common questions about walking for fat loss, protein sources, cardio myths, and recovering from injuries. Whether you're looking for fitness tips or just want to know more about my journey, this episode is packed with insights for beginners and seasoned lifters alike. 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 listMy online calorie calculator Timestamps:(00:27) My Recent Travel Experience and Lessons Learned(04:00) Adjusting to Life in the Portuguese Countryside(06:30) How Online Fitness Coaching Fits Into My Life(07:59) Why I’m Learning Japanese and Italian(09:18) Q&A Begins: Does Walking Pace Matter?(10:24) Protein Sources Beyond Meat(11:52) The Truth About Wearing Extra Layers for Cardio(14:25) Recovering from a Pulled Muscle: My Approach(16:15) How Fitness Boosts Confidence and Discipline(18:10) Will Eating More Make You Gain Weight?(20:31) Why Water Weight Doesn’t Matter for Fat Loss(21:00) Closing Thoughts and Where to Find Me