I hope you've got your coffee handy. You'll need it as we share workout suggestions, nutrition hacks, consistency tips, life insights, a few laughs, and any other interesting topic, fitness or non-fitness related, thrown our way. What sets this podcast apart? It's just genuine conversations, experienced suggestions, and the occasional hard truth. So, let's make this journey together, one episode and a coffee at a time. Want more? Connect with me on Instagram and Twitter at @leoalvespt
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#167 How to Set Your Nutrition Goals for Fat Loss
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Are you struggling to set your nutrition goals for fat loss? This episode teaches a simple yet effective approach to creating a sustainable nutrition plan. Find out how to set up a calorie deficit using my free online calorie calculator, establish a protein goal to help with muscle building and satiety, and incorporate more fruits and vegetables in…
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#166 Upper Body Push Day: 5 Great Exercises for Chest, Shoulders, and Triceps
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17:20
In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps. From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body. Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible. Wheth…
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#165 25 Fitness Lessons in 29 Years
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In this podcast episode, and for my 29th birthday, I share 25 fitness-related lessons that I wish I had known before I started my journey. 1-2-1 Online Fitness Member Inquiry Form Instagram X Threads YouTube Channel Articles Free Workout Plan Free Fat Loss Guide Free Effortless Eating Guide Free Protein Cheat Sheet Subscribe to my Email List Calori…
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#164 A Guide to Upper Body Pull Workouts: Build Your Back & Biceps
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18:07
In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique. I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows. Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid stre…
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#163 Leg Gains: Top 5 Exercises for Building Strong, Sculpted Legs
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In this episode, I discuss the top 5 exercises you need to build strong, sculpted legs. Whether you’re new to strength training or looking to improve your leg day routine, these essential exercises will help you achieve impressive lower body gains. I cover everything from Static Lunges and Romanian Deadlifts to Goblet Squats, Glute Bridges, and Sea…
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#162 Breaking Free from Exercise as Punishment
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In this episode, I discuss a part of my journey growing up in South London and how early experiences shaped my relationship with fitness. From watching my mum skip rope to enduring military-style workouts as a cadet, exercise initially felt like a punishment rather than a source of joy. I share how this mindset led me to distance myself from physic…
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#161 The Ultimate Guide to Tracking Fat Loss Progress (ft. Ben Cure)
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In this episode, Ben Cure and I discuss common mistakes you might make when tracking fat loss progress. We expand on why relying solely on scale weight can be misleading and discuss smarter, more effective indicators of progress, including body measurements, progress photos, and even old clothes. Ben and I also highlight the importance of tracking …
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#160 Best Home Gym Equipment to Invest in for 2025
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"Best Home Gym Equipment to Invest in for 2025" discusses the best exercise gear for building a home workout space that suits any fitness level. This episode covers the best home gym equipment to consider, whether starting a home gym from scratch or upgrading your existing setup. I discuss the benefits of adjustable dumbbells, barbells, resistance …
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In this episode, I discuss how I tore my hamstring and what I will do for my recovery, training and nutrition. 1-2-1 Online Fitness Member Inquiry Form Instagram X Threads Facebook TikTok YouTube Channel Articles Free Workout Plan Free Fat Loss Guide Free Effortless Eating Guide Free Protein Cheat Sheet Subscribe to my Email List Calorie Calculator…
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#158 The Unsexy Health Habits You Need to Prioritise
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In this episode, I discuss "The Unsexy Health Habits You Need to Prioritise." I felt it was crucial to address the essential fitness and wellness habits often overshadowed by social media trends but are vital for a healthier life. So, don't miss this informative episode that cuts out the crap and focuses on what truly matters for your well-being. 1…
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#157 Balancing Nutrition and Social Meals: A Guide
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"Balancing Nutrition and Social Meals: A Guide" shares strategies for maintaining healthy eating habits while enjoying a social life. I suggest avoiding back-to-back meals, sticking to one plate, and reconsidering dessert choices. I also share the benefits of tracking calories starting from your meal, waiting 10 minutes before seconds, and having p…
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#156 Get Your First Chin-Up: Beginner's Guide
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In this episode, "Get Your First Chin-Up: Beginner's Guide," everything needed to achieve that first chin-up is covered. The episode starts with a personal chin-up story, followed by advice on purchasing a chin-up bar and adopting the grease-the-groove approach to build strength. Various chin-up variations are discussed to keep workouts effective a…
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#155 How to Break Through Fat Loss Plateaus (ft. Ashleigh Hubbard)
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In this episode, find out how to break through fat loss plateaus with suggestions and tips. Ashleigh and I discuss common reasons for fat loss plateaus, such as inaccuracies with calorie tracking and a natural decline in consistency. Learn about metabolic adaptation, the myth of "starvation mode," and effective ways to tackle self-sabotage. Whether…
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#154 Overcoming Injuries: Hip Surgery, PTSD, and Strength Training Tips (ft. Susan Niebergall)
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Join me in this episode as I sit with renowned fitness coach Susan Niebergall. Find out about Susan's journey from being a teacher to becoming a top personal trainer, and get a sneak peek into her upcoming fitness book. Learn valuable tips on communication in fitness coaching, strength training while injured, and the importance of personalised trai…
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#153 Exploring the Carnivore Diet: Pros, Cons, and Thoughts
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This episode explores the carnivore diet, focusing on its main principles, benefits, and drawbacks. I discuss what the diet involves, its high protein content, and its simplicity. On the downside, I cover its unbalanced nature, lack of fibre, and sustainability issues. I also address social limitations and the potential for disordered eating. Final…
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In this episode, I have a seven-minute rant on the topic of comparison, including what it seems like other people always eat and drink, their rates of progress and the different diets, as well as social media images and the genetic elite. Inquire About Becoming a 1-2-1 Online Fitness Member Instagram X Threads YouTube Channel Articles Free Workout …
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#151 Toronto, Training Splits and Cardio (ft. Myles Nesbeth)
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In this episode, I get my good mate, fellow coach, and London native Myles Nesbeth on for a chat. We discuss topics such as: His experience living in Canada and Toronto Different training splits Crossfit Cardio Brazilian Jiu-Jitsu And more! Inquire About Becoming a 1-2-1 Online Fitness Member Instagram Myles' Instagram X Threads Myles' Threads YouT…
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#150 My 30-Day Fat Loss Documentation
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21:42
In this episode, I summarise my 30-day fat loss documentation and include my thoughts, feelings, processes, aims, and goals for the future. Inquire About Becoming a 1-2-1 Online Fitness Member Instagram X Threads YouTube Channel Articles Free Workout Plan Free Fat Loss Guide Free Meal Planning Guide Free Protein Cheat Sheet Subscribe to my Email Li…
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#149 Moving Forward with Melissa: Memories and Milestones (ft. Melissa de Sousa)
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In this episode of The Leo Alves Podcast, I catch up with Melissa, a good friend and a former 1-2-1 online fitness member. We discuss the following: Her recent travels to Sevilla and Oslo 75 hard Her experience in working with me What she's continued to apply to her fitness moving forward My 30-day fat loss documentation Her feelings about scale we…
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#148 Laura's Lifestyle Change: Fat Loss, Legumes and Lifting (ft. Laura McKee)
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In this podcast episode, my good friend and 1-2-1 online fitness member, Laura, joins me for a chat. We mainly discussed her trip to South Korea, her fat loss journey so far, fibre intake, training in the gym, chin-ups as performance goals, and the inclusion mindset regarding nutrition. Inquire About Becoming a 1-2-1 Online Fitness Member Leo's Ins…
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#147 Alex's Life-Changing Adventure (ft. Alexandre d'Itaben)
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In this episode, 1-2-1 online fitness member Alex and I discuss his fitness journey over the last one and a half years, mainly focusing on his transition from a calorie deficit and focusing on fat loss to consistently eating in a slight calorie surplus and making our biggest objectives muscle and strength gain. We also cover mindset, the pros of be…
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#146 Boundaries, Family & Relationships (ft. Dr Josh Smith)
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In this episode of The Leo Alves Podcast, I speak to psychologist Dr. Josh Smith. We cover various subjects, including but not limited to: Setting boundaries Family Partners Relationships Relapse drifting Your environment And more! Inquire About Becoming a 1-2-1 Online Fitness Member Leo's Instagram Dr Josh Smith's X (Twitter) Threads YouTube Chann…
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#145 The Role of Community and Environment
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In this podcast episode, I read an unfinished chapter from the book I'm working on. I discuss the topics of partners, peer pressure, community, microculture and eating with company. Inquire About Becoming a 1-2-1 Online Fitness Member Instagram X (Twitter) Threads YouTube Channel Articles Free Workout Plan Free Nutrition for Fat Loss Guide Free Mea…
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#144 The Best & Worst Protein Sources
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Discover why protein isn't just for athletes but a vital nutrient for everyone. I discuss with you the best and worst protein sources, from seafood to nuts, offering practical advice for integrating optimal protein intake into your diet. Whether you're a gym enthusiast or a casual listener, learn how protein serves your body, aiding in repair, horm…
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#143 The Gym Breakfast: Start Your Day Strong
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16:49
Let's discuss everything breakfast-related. I will debunk the myths about fasting vs. eating before exercising and then share tips on balancing proteins, carbohydrates, healthy fats and fibre to optimise your energy and performance. I also share five easy and adaptable breakfast suggestions, including omelettes, oats, frozen fruit blends, sandwiche…
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#142 The Truth About Walking and Weight Loss
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17:33
In this episode, I discuss the tremendous power of walking, specifically from a fat loss perspective. I expand on the myths surrounding the 10,000-step goal and provide practical tips for increasing your NEAT (Non-Exercise Activity Thermogenesis). Learn how integrating simple walking routines can significantly better your health, mood, and cognitiv…
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#141 Soreness, UltraFlex Gym & Osaka Adventures
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In this podcast episode, I share three stories from throughout my life. The first is about starting weight training while living in south London. The second is about my final year of university in Preston when I made a colossal spotting mistake. The final is about living on a budget while staying in Osaka, Japan. Inquire About Becoming a 1-2-1 Onli…
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#140 Boosting Fibre Intake: 10 Expert Tips
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In this podcast episode, I dive into dietary fibre, discussing the what, how, and why of fibre consumption for optimal health. Discover a sensible fibre intake goal and understand the risks associated with low fibre consumption. Learn practical strategies to double your current fibre portions and aim for at least 4g of fibre with every meal. I’ll d…
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#139 Mediterranean Diet Explained: Basics for Beginners
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17:08
“Mediterranean Diet Explained: Basics for Beginners” is an enjoyable episode covering this popular eating approach. Discover the basics of a Mediterranean diet, from fruits and vegetables to whole grains, nuts, seeds, and olive oil, and learn how incorporating seafood, legumes, and moderate dairy can contribute to a balanced, nutrient-rich lifestyl…
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#138 Vermont's Second Lowest Obesity Rate: Here's Why
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This episode focuses on Vermont's notably low obesity rate, the second lowest in the United States out of all the mainland states. The discussion begins with some context and then expands on the state's outdoor lifestyle, highlighting how its natural beauty and terrain encourage an active lifestyle among residents. Vermont's cities and towns are pr…
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#137 Deadlifts, Steroids & Dirty Bulking (ft. Brendan Cobbina)
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In this episode, I speak to personal trainer, X personality and fellow online coach Brendan Cobbina about a few of his published fitness-related posts. We cover the following topics: Romanian deadlifts Raw v cooked eggs Growing bigger glutes The basics of fitness Steroids within the younger generation Dirty bulking The gym community And more! Inqui…
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#136 Weddings, Chin-ups & Languages (ft. Anca Novac)
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In this episode, I catch up with a 1-2-1 online fitness member and good friend, Anca. We discuss her upcoming wedding this summer, nutrition at school, her initial feelings about her calorie increases, her chin-up goal for 2024, and languages that we know and want to learn. I hope you enjoy the listen! Inquire About Becoming a 1-2-1 Online Fitness …
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#135 Whey Protein Explained: Basics for Beginners
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16:38
In this episode, I talk about whey protein, starting from the basics and then exploring protein's critical role in muscle growth and fat loss. I take the time to bust some common myths and offer tips on the optimal timing and the recommended whey protein intake, whether you're hitting the gym hard or taking rest days. I also take a closer look at h…
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#134 Creatine Explained: Basics for Beginners
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16:03
In this episode, I explore the essentials of creatine monohydrate, a popular supplement for boosting muscle growth and energy levels. The discussion starts by explaining how creatine works and its benefits for enhancing physical performance. Safety concerns are addressed, reassuring you of its well-established safety profile. The debate between pow…
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#133 Did You Know This About Supermarkets? (ft. Laura McKee)
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44:56
I speak to my 1-2-1 online fitness member and good friend, Laura. In this episode, we intended to talk about her fitness journey but ended up spontaneously discussing several ways in which supermarkets use your data to get you to make specific choices during your trips. We also touch on the intentional set-up environment within supermarkets, health…
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#132 Arsenal FC Youth to Pro: Stefan's Story (ft. Stefan O'Connor)
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1:19:29
In this episode of "The Leo Alves Podcast," join me as I explore Stefan O'Connor's journey from Arsenal's Youth Academy to his first professional contract, League Two with York City, MVV Maastricht in the Eerste Divisie and then finishing with Newcastle United. Stefan shares his experiences on and off the pitch, including training under Arsene Weng…
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#131 Singapore's Obesity Rate and Life Expectancy: Explained (ft. Miguel Mendes)
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49:21
Join me on this episode of "The Leo Alves Podcast," where Miguel and I explore living a healthy lifestyle away from home, with a special spotlight on Singapore's innovative health and fitness strategies. This episode offers a unique blend of insights into Singapore's impressive health statistics, from its low obesity rates to its citizens' long lif…
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#130 150KG Squat, Tokyo Transformations & A Texas Story
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20:01
Within this episode, I share three short stories in which I learnt terrific health and fitness lessons. The first is a story from when I was going through an intense phase with my training and nutrition in 2018, and then an injury occurred; the second was about my time living in Tokyo and Osaka, and the last was learnt during a 10-week trip to Texa…
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#129 Italy Has The Lowest Obesity Rate in Europe: Here’s Why
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15:24
Jump into the intriguing world of Italian health in 'Italy has the lowest obesity rate in Europe: Here's Why'. This episode explores how Italy, known for its rich cuisine, like pizza and pasta, achieves Europe's lowest obesity rate. I examine critical factors such as the Mediterranean diet, pedestrian-friendly cities, social eating habits, and the …
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#128 Japan's Health Secrets: Low Obesity and Long Life Explained
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16:10
Discover Japan's Health Secrets in 'Japan's Health Secrets: Low Obesity and Long Life Explained'. This episode discusses Japan's unique approach to health, examining factors like their efficient public transport system, dietary habits of smaller portions on smaller plates, readily available nutritious foods, and the cultural practice of Hara Hachi …
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#127 Conquer Gym Fear: A Beginner's Guide to Gym Confidence
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15:20
Step into the gym confidently in this empowering episode: 'Conquer Gym Fear: A Beginner's Guide to Gym Confidence'. I tackle the common issue of gym intimidation, offering practical strategies and psychological insights to help first-time gym-goers overcome their fears. From understanding the root of gym anxiety to actionable tips like having a wor…
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#126 Sleep: Your Secret Ingredient in Fitness
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20:21
Explore the vital connection between sleep and fitness in this insightful episode, 'Sleep: The Secret Ingredient of Fitness'. Learn how rest enhances weight loss, muscle building, and exercise recovery. Delve into the science of sleep stages and their impact on physical performance. This episode offers practical tips for improving sleep patterns to…
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#125 Shift Work and Fitness: Balancing Irregular Hours with Healthy Living
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29:43
Join me, Leo Alves, on "The Leo Alves Podcast" as we discuss "Shift Work and Fitness". This episode is a must-listen if you're a night shift worker and facing the health challenges of irregular work schedules. I tackle critical issues like disrupted sleep patterns, maintaining regular exercise routines, and developing healthy eating habits amidst u…
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#124 2024 Fitness Blueprint: Your Guide to Training & Healthy Eating
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29:06
Join me, your online fitness coach, in this dynamic episode of The Leo Alves Podcast as we launch into 2024 with essential fitness and nutrition tips. Perfect for beginners and intermediates, my '2024 Fitness Blueprint' offers practical workout plans and healthy eating strategies to transform your health journey. Discover key insights into setting …
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#123 The Legendary Run of Pheidippides: Lessons from the First Marathon Runner
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7:54
Join me in this gripping episode of The Leo Alves Podcast, titled 'The Legendary Run of Pheidippides: Lessons from the First Marathon Runner.' Dive into the heart of ancient Greece as I explore the incredible true story of Pheidippides, the Athenian runner whose extraordinary endurance journey from Marathon to Athens laid the foundation for today's…
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#122 The Most Important Message About Consistency Ever
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10:03
In this episode, I share what I feel is one of the most essential takeaways regarding consistency, which many people, potentially yourself, overlook. Inquire About Becoming a 1-2-1 Online Fitness Member My Instagram My X (Twitter) My TikTok My Facebook My LinkedIn My YouTube Channel My Articles Your Free Workout Plan and/or Nutrition for Fat Loss G…
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#121 30,000 Daily Steps, Shoulder Injuries & A Vermont Story
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23:13
Within this episode, I share three stories in which I learnt excellent health and fitness lessons. The first is a story from when I was in year 8, 9 or 10 at school, the second between the ages of 18 and 20, and the last was during my exchange year at the University of Vermont. Inquire About Becoming a 1-2-1 Online Fitness Member My Instagram My X …
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#120 Strength Training Stagnation: Strategies to Smash Plateaus
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31:07
Hit a wall in your strength training? Tune into "Strength Training Stagnation: Strategies to Smash Plateaus" on The Leo Alves Podcast. Dive deep into the world of fitness plateaus, where I guide you through overcoming common roadblocks in muscle development and weightlifting progress. Learn about the causes of plateaus, from muscle adaptation to wo…
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#119 Fuel Your Workout: Essential Nutrition Tips for Health and Fitness
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29:59
Join me on the latest episode of The Leo Alves Podcast, "Fuel Your Workout: Essential Nutrition Tips for Health and Fitness." It's just you and me diving into sports nutrition, making it simple and doable for your fitness routine. In this episode, I'll guide you through the maze of macronutrients – breaking down proteins, carbs, and fats – and how …
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#118 Decoding Fitness Lingo: Essential Exercise, Training, and Nutrition Terms Explained
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22:34
Navigating the world of fitness can often feel like deciphering a foreign language. From understanding the dynamics of 'HIIT' and 'Circuit Training' to grasping the nutrition concepts of 'Calorie' and 'Carb Cycling', this episode is your ultimate guide. Join me as I break down the essential exercise, training, and nutrition terms every fitness enth…
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