The Leo Alves Podcast

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

Sean Wilson and I dive into training myths, nutrition mistakes, and the journey from beginner to confident lifter. Sean shares his transition from sports journalism to fitness coaching, highlighting practical advice on building routines, improving form, and achieving long-term fitness success. Whether you're new to fitness or looking for tips to refine your approach, this episode is packed with insights. Sean'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:(00:08) Sean’s Background: From Journalism to Fitness(03:00) Setting Up a Home Gym During the Pandemic(05:10) Sean’s Training Journey: Mistakes and Lessons(07:30) Nutrition Mistakes: What Sean Learned Early On(10:00) How to Avoid Overwhelm When Starting Out(12:30) Tracking Calories and Portion Control Tips(14:40) Why Fitness Trackers Can Be Misleading(17:00) The Importance of Progressive Overload(19:45) Form Over Weight: Avoiding Common Lifting Mistakes(22:50) Why Patience is Crucial for Long-Term Progress(26:00) Training Confidence for Women vs. Men(28:45) Changing Your Relationship with the Scale(31:00) Social Media and Unrealistic Fitness Expectations(33:00) Final Advice: Be Consistent and Patient(34:30) Where to Find Sean Wilson

Join renowned fitness coach Eric Roberts and me as we dive into fat loss strategies, the role of protein, and when to stop dieting. Eric shares tips from his years of experience as an online coach, debunking myths and emphasizing sustainable fitness practices. Learn how to set realistic goals, avoid common dieting mistakes, and build long-term progress. Eric'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:(01:05) Eric’s Fitness Journey Beginnings(03:20) Hard Work and the Value of Fitness(05:40) Why Eric Chose to Become a Coach(07:50) The Transition from In-Person to Online Coaching(10:30) Mistakes Coaches Make and How They Learn(12:45) When to Stop Dieting: Practical Advice(16:00) Fat Loss vs Muscle Building: What’s Needed(19:20) The Importance of Performance-Based Goals(21:35) Foods to Avoid During Fat Loss(25:10) Zero-Calorie Drinks and Fat Loss Tools(27:50) Protein Intake: How to Get Enough(31:45) Practical Meal Prep Tips for Busy Schedules(36:00) Mindset and Never Quitting on Your Goals(39:00) Closing Thoughts: Sustainable Fitness Progress(40:00) Where to Find Eric Roberts

In this episode, strength and conditioning coach Myles Nesbeth joins me to reflect on the fitness mistakes we made early in our journeys. From following bad advice to ego lifting and poor nutrition, we discuss the lessons learned and how these experiences shaped us as coaches. Tune in for relatable thoughts and practical advice to help you avoid common pitfalls in your fitness journey. 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 listMy online calorie calculator Timestamps:(01:20) Myles Introduces Himself as a Strength Coach(02:25) Learning from Mistakes in Training and Nutrition(04:00) Why Looking Good Doesn’t Equal Good Advice(06:30) Training Through Demotivation: Tips and Tricks(08:00) Bro Splits, Ego Lifting, and Other Common Errors(10:45) Nutrition Myths and Missteps We Made(14:15) Real Progress Comes from Better Form, Not Heavy Weights(16:00) Rethinking the 7-Day Training Week(19:45) Setting Performance Goals for Long-Term Motivation(22:00) Why Mistakes Are Part of the Fitness Journey(24:00) Final Thoughts: Enjoy the Process and Learn Along the Way(25:30) Where to Find Myles and Leo

Kaffy shares her remarkable fitness journey, detailing how she transitioned from the restrictive keto diet to a more sustainable and balanced approach to health. With the guidance of online fitness coaching, Kaffy overcame yo-yo dieting, built strength, and developed lifelong healthy habits. This inspiring conversation highlights the power of accountability, consistency, and realistic fat loss strategies. Kaffy'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:(00:08) Kaffy’s Background and Weight Loss Struggles(01:10) Starting University and Weight Gain Challenges(02:30) Trying Keto: What Worked and What Didn’t(06:00) Overcoming Food Obsession and Emotional Eating(10:15) Transitioning to Sustainable Fat Loss Methods(14:45) Why Kaffy Decided to Work with a Coach(16:50) The Power of Accountability in Fitness(20:15) Strength Training Progress and Building Confidence(24:30) Realistic Fat Loss: Learning Patience and Consistency(30:00) Favorite Exercises and Fitness Wins(34:00) Advice for Those Struggling with Weight Loss(37:50) Building Long-Term Healthy Habits(40:10) Kaffy’s Reflections on the Coaching Experience(45:20) Closing Thoughts and Words of Gratitude

In this episode, Sabah shares her inspiring fitness journey, from struggling with anorexia and emotional eating to finding a sustainable and empowering approach to health and fitness. Learn how she transformed her habits, built a better relationship with food, and embraced strength training to achieve her goals with the guidance of online coaching. Sabah'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:(01:17) Sabah’s Background: From London to Scotland(02:27) Gaming and Fitness: Finding Balance(06:20) Why Sabah Chose Online Coaching(09:48) Early Fitness Struggles and Seeking Accountability(13:12) Overcoming Anorexia and Emotional Eating(16:07) Starting the Coaching Plan: First Impressions(19:21) Adjusting to a New Lifestyle(22:56) Scale Weight Language: Understanding Fluctuations(28:10) Breaking Old Habits and Embracing Progress(33:23) Discovering Sustainable Fitness Habits(36:39) How Strength Training Changed Sabah’s Perspective(40:19) Building a Healthy Relationship with Food(45:30) The Importance of Accountability in Fitness(48:53) Sabah’s Advice for Others on Their Journey(51:07) Closing Thoughts: Sabah’s Success and Gratitude

In this episode, I share why I decided to move to Japan, detailing the journey from being a personal trainer in London to starting a new chapter abroad. Learn about the challenges, opportunities, and mindset shifts that shaped my decision and how moving to Japan helped me grow both personally and professionally. 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:(01:02) How My Exchange Year in the USA Inspired Me(02:27) Life as a Personal Trainer in London(03:56) Working at Nuffield: The Corporate Gym Experience(05:42) Facing Limitations as a Personal Trainer(07:01) Balancing a Master’s Degree and Coaching(08:19) Why I Wanted a Change of Scene(09:48) Why Japan? Choosing Adventure Over Comfort(11:22) Transitioning Personal Training Clients to Online Coaching(13:45) The Gamble of Moving Without a Job Lined Up(15:17) How Luck Played a Role in My Journey to Japan(16:12) The Impact of Escaping the UK Lockdown(17:46) Starting Fresh: Growing My Online Fitness Brand(19:25) The Challenges of Learning Japanese(20:12) Reflecting on Life in Japan After One Year(21:16) Future Plans: Building an Exercise Library(22:10) Closing Thoughts on My Decision to Move

Bob Hoover shares his journey through various diet trends, including keto and carnivore, to finding a balanced and sustainable approach to nutrition. He discusses the importance of calorie counting, debunks common nutrition myths, and offers advice for achieving long-term fat loss and maintaining progress. Leo'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 Bob's social media links: InstagramTwitterWebsite

Anca shares her inspiring journey from crash diets and gym anxiety to a confident and consistent fitness routine. Guided by my 1-2-1 coaching, coupled with her ruthlessness, she overcame fears of weightlifting, embraced calorie tracking, and learned the value of patience in achieving sustainable fat loss. Anca'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:(01:03) Anca Introduces Herself and Her Background(02:08) Moving to London and Adjusting to Lockdown(03:06) How Anca Started Working with Leo(04:15) Fear of Weightlifting and Discovering Strength(06:03) Anca’s Pre-Coaching Relationship with Food and Diets(08:39) Transitioning to Calorie Tracking(11:01) Overcoming Challenges with Protein and Nutrition(14:01) How Training at Home Changed Anca’s Routine(15:45) Gym Anxiety and Lack of Progress Before Coaching(18:23) The Turning Point: Tracking and Education(20:39) Anca’s Progress in Fat Loss and Strength Training(22:45) The Importance of Patience in Fitness(25:02) Supplements: What’s Worth Taking?(29:15) Overcoming Fitness Myths and Fear of the Scale(36:13) Key Lessons from Anca’s Journey(38:00) Advice for Beginners: Patience and Education(39:12) Anca’s Final Thoughts and Message

In this episode, fitness coach Myles Nesbeth dives into the importance of training age, resistance training myths, and how to stay on track with your fitness goals during setbacks. He shares advice on adapting workout plans, improving bodyweight exercises, and understanding the impact of stress on training. Whether you're a beginner or an experienced gym-goer, Myles offers insights to help you achieve long-term progress and overcome challenges. 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 listMy online calorie calculator Timestamps:(00:49) Myles's Background in Sports Science and Personal Training(02:10) What It's Like Working in Sports(03:27) Challenges of Working with Youth Athletes(05:50) The Importance of Training Age in Fitness Progress(07:03) Addressing Myths About Weightlifting and Youth Training(10:15) Foundational Movement Patterns for Long-Term Success(12:45) Choosing the Right Training Modality for Your Goals(15:05) Why Resistance Training Is Key for Quality of Life(17:09) Understanding Progression and Overcoming Plateaus(18:45) The Role of Stress in Training and Recovery(20:49) Why Some People Quit Resistance Training Early(22:11) Injury Stories and Lessons Learned(25:14) The Importance of Seeking Professional Guidance for Recovery(26:40) Why a Training Plan Is Just a Guideline(28:39) Advice for Home Workouts and Increasing Intensity(33:04) Addressing Misconceptions About Home Workouts(35:08) How to Find Support and Guidance in Your Fitness Journey(36:14) Where to Find Myles Nesbeth Online

In this episode, nutritionist Hannah Norris delves into optimal pre- and post-workout nutrition, busting myths around carbohydrates, sugar, and protein. She explains the science behind fueling for performance, managing hunger, and maintaining consistency in eating routines. With tips for recovery, hydration, and meal timing, Hannah provides advice if you want to improve your diet for fat loss, muscle gain, or general health. 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:(01:26) Hannah’s Background: From Sports Science to Nutrition(02:57) Adding to Your Diet Instead of Restricting(04:42) Pre-Workout Nutrition: What to Eat and Why(06:45) Early Morning Workouts: Do You Need to Eat?(08:35) Mid-Workout Nutrition: When and What to Consume(11:29) Nutrition for Extended Sports Events: Jelly Babies and More(13:18) Why Chocolate Milk Is a Great Recovery Drink(15:01) Post-Workout Nutrition: Examples and Best Practices(17:43) Protein’s Role in Weight Loss and Muscle Recovery(20:17) Why Some People Feel Hungry After Workouts and Others Don’t(22:48) Debunking Myths About Sugar and White Carbs(25:10) Insulin Myths: What You Need to Know About Carbs(28:14) Why High Protein Is Crucial During a Fat Loss Phase(30:17) How Consistent Eating Patterns Affect Your Goals(33:39) The Importance of Flexible Nutrition Habits(36:04) Hannah’s Perspective on New Year’s Resolutions(37:34) Where to Find Hannah Norris Online

In this episode, Jordan Syatt shares his journey from wrestling as a teenager to becoming a renowned strength and nutrition coach. We discuss the Big Mac Challenge, debunk common fat loss myths, and explore the emotional side of binge eating and diet culture. Jordan offers advice on managing hunger, developing a healthy relationship with food, and setting realistic fitness goals. He emphasises why a calorie deficit is key to fat loss and explains how habits like consistent hydration, meal timing, and focusing on progress pictures can help you stay on track. Jordan'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:(01:21) Jordan’s Journey into Strength and Nutrition Coaching(04:36) The Big Mac Challenge: Debunking Fast Food Myths(07:30) Overrated vs. Underrated Fat Loss Factors(09:54) Why Nutrition Is the Key to Fat Loss(12:45) The Role of Sleep and Hydration in Fat Loss(15:18) Overcoming the Fear of Binge Eating(18:05) How to Recover After a Binge(20:27) Why Scale Weight Goals Can Be Misleading(23:41) Building Confidence Through Performance Goals(26:56) When to Move Out of a Calorie Deficit(30:02) Emotional Attachment to the Scale: How to Overcome It(32:25) Navigating Maintenance and Overcoming Fear of Eating More(36:12) Why Fat Loss Isn’t Always the Goal: Seasonal Strategies(39:48) The Long-Term Process of Fat Loss and Maintenance(41:27) Where to Find Jordan Syatt

In this episode, fellow fitness coach Chad Hargrove shares his insights on sustainable weight loss and busting diet myths. From understanding the basics of fat loss to addressing emotional eating, calorie tracking, and overcoming gym intimidation, Chad shares advice to help you achieve lasting results. Whether you’re just starting your fitness journey or looking for strategies to improve your approach, this conversation is packed with actionable takeaways. Chad'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:(00:15) Chad’s Background And Approach To Fitness Coaching(00:43) Teaching People To Lose Weight Slowly(01:18) What Inspired Chad’s Coaching Philosophy(02:28) How To Start A Sustainable Fat Loss Journey(03:40) Common Myths About Healthy Eating(05:01) The Pendulum Of Extremes In The Fitness Industry(07:12) Why Impatience Is A Barrier To Success(09:03) The Importance Of Protein For Fat Loss(12:05) Navigating Calorie Tracking Challenges(15:22) Non-Tracking Methods To Manage Nutrition(17:49) Eating Out While Staying On Track(20:34) The Problem With Restrictive Diets And Perfectionism(25:30) Why Weight Change Isn’t Always A Sign Of Progress(29:10) Differences Between Weight Loss And Body Composition(33:23) Understanding Scale Fluctuations And Emotional Reactions(36:01) Celebrating Non-Scale Victories In Your Journey(39:20) The Role Of Alcohol In Fat Loss(44:01) Is Eating The Same Foods Daily A Problem?(48:00) Why Routine Matters More Than Variety(50:12) Mistakes Chad And Leo Made Starting Out(55:05) The Impact Of Supplements And Overtraining(59:12) Balancing Progressive Overload And Recovery(01:03:28) Why Impatience Holds Back Progress(01:07:00) Managing External Food Environments(01:10:25) The Importance Of Routine In Fat Loss(01:14:00) Wrapping Up And Final Thoughts

In this episode, I chat with Gabrielle, a 1-2-1 online fitness member who has completely transformed her relationship with food, fitness, and mindset. Gab shares her inspiring journey, from battling binge eating and restrictive diets to gaining confidence, building strength, and finding freedom in her daily routine.We discuss:How Gabrielle overcame binge eating and developed a healthy relationship with food.Why the "Three Plates, Two Snacks" approach worked better for her than calorie counting.Building strength and smashing gym milestones in a short amount of time.The importance of non-scale victories and understanding scale fluctuations.How Gabrielle found balance and joy in food without guilt or anxiety.Whether you’re struggling with food or looking for inspiration to start your journey, Gabrielle’s story proves that real progress is possible. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:(00:07) How We Started Working Together(00:30) Gabrielle’s Progress Mentally And With Food(01:25) What Made Gabrielle Sign Up For Coaching(03:07) Overcoming Gym Intimidation And Finding Strength(05:02) Gabrielle’s Initial Struggles With Food And Exercise(07:43) Punishment Mentality Around Exercise(09:16) Life Events That Triggered Emotional Eating(11:06) Corporate Environment And Weight Struggles(13:45) How Restrictive Diets Created A Cycle Of Failure(17:10) Early Wins In Strength Training Progress(19:33) The Importance Of A Good Coach For Building Confidence(22:05) Transitioning From Calorie Tracking To Food Freedom(26:05) Why Gabrielle Found The Three Plates Two Snacks Method Life-Changing(31:40) Signs That Calorie Counting Wasn’t The Right Fit(36:06) Breaking The Restriction And Binge Cycle(40:02) Learning To Trust Herself With Food Again(43:00) How Gabrielle Learned To Embrace Non-Scale Victories(45:35) Improving Gabrielle’s Relationship With The Scale(49:20) Understanding Scale Weight Fluctuations(52:02) Gabrielle’s Continued Progress And Success

In this welcome episode of The Leo Alves Podcast, I introduce myself, share my journey to becoming an online fitness coach, and explain why I started this podcast. Learn about my background, inspirations, and what you can expect from future episodes. Whether you're here for fitness advice, life lessons, or to get to know me, this episode sets the stage for what’s to come. 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 calculatorEmail: [email protected] Timestamps:(00:17) Why This Episode Was Recorded After Episode 80(01:25) The Journey to Starting My Podcast(02:39) Early Podcast Struggles: Confidence, Audio, and Skills(04:50) About Me: Growing Up in South London and Moving Abroad(06:17) Why I Started Podcasting: Building a Deeper Connection with You(07:45) My Fitness Journey: From Chubby Teenager to Online Coach(10:24) Education and Work Experience: Strength and Conditioning to Coaching(12:31) Transition to Online Coaching: Moving to Japan and COVID's Impact(14:05) Fitness Mistakes I’ve Made and Lessons Learned(16:18) Personal Tidbits: Favorite Sports, TV Shows, and Books(19:03) Podcast Frequency: Why I Don’t Stick to a Set Schedule(20:07) Final Thoughts: Fitness, Consistency, and Giving Yourself Time