The Leo Alves Podcast

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