The BIG fitness podcast with Dave Ballantine and Calumn Duthie
By Dave Ballantine
The BIG fitness podcast with Dave Ballantine and Calumn DuthieMar 30, 2021
S3 E20 No one cares how much you know, until they know how much you care
The final episode of season 3 of the Big Fitness Podcast is a cracker, this week we have Chris Stone, the Wellbeing PT on to chat all things mental health, fitness, self care and more.
Chris is a great coach and give some great perspective on the role of fitness in dealing with mental health issues with a ton of accessible tips for taking action.
You can find him here - Instagram and here - website
Enjoy the episode, and if you need help, reach out and ask someone.
Dave
Laura Charteris Tadrowski - Improving post natal recovery
What a great episode this week. WE had the pleasure of having Laura Tadrowski on the podcast talking all things pre and post natal. From her own experiences and study into the topic, Laura is a wealth of great info and has a really well thought out process for working with women who come to her for help.
There's a ton of good content in this episode and some of the links we talked about are below.
Lauras Instagram - https://www.instagram.com/lolalovesyellowroses/
Lauras email - laura@postpartumstrong.co.uk
Sarah Duval Youtube - https://www.youtube.com/c/CoreExerciseSolutions
Enjoy the episode!
Is it really that simple?
This week we get together and let the chat flow. We get into the question of if fat loss is as simple as eating a little more protein, walking a bit more, getting a little more sleep etc then why is it so hard to do?
We also chat over the cost of taking action vs the cost of not taking action? how your goals might evolve over time and the value of small habits and the compound effect.
Enjoy the episode!
Ruthless application of the basics with Max Johnson
What a cracker of an episode we have for you this week! Bodybuilder Max Johnson, aka 1repmaxx, joined us to chat about training, nutrition and mindset. There are a ton of golden nuggets in this episode, and while you may not be a body builder in the classical sense of the term, Max's knowledge and insights can apply to your fitness and body composition goals.
Thoughtful, insightful answers from one of the smartest, hardest working and genuinely nicest people in fitness.
Enjoy the episode.
Sometimes, close enough is good enough!
S3 E15: 2 Mindset flips for better results
How we choose to think about our progress and the results we get can go a long way to making our efforts successful or not. In todays episdoe we cover 2 important mindset flips that can transform how you think about your goals and the progress you make.
Enjoy the episode
Dave
S3 E14 MythBusters
There is so much outdated and, frankly, wrong fitness and nutrition information out in the world that we could do one of these episodes every week from now until the end of time and not make a dent in it. But we decided to take on a few of the more common myths that we see often and break them down to give you the real deal.
Enjoy the episode
Dave
S3 E13 Goal evolution - Interview with Nicola Scott
What a cracker of an episode we have for you this week! We had the pleasure of chatting with Nicola Scott, a life and wellness coach who helps people take ownership of their life, future and wellness in a way that aligns with their goals.
We covered a ton of great stuff that I know will help you.
- optimism vs positivity
- lessons from failures
- taking ownership and personal responsibility
- the elvvolution of your goals
And a load more.
You can find out more about Nicola here - https://nicolascottcoaching.com/about
I know you'll get a lot out of this episode,
Enjoy,
Dave
S3 E12 It's not all 6 packs and thigh gaps
This week Calumn and I chat about the difference in the perception and reality of what fitness is. From over edited pictures, and examples of the outliers in fitness and health, we get a very skewed picture of what we expect our results to look like and that can be a major roadblock for many people, since results like those most often seen take a long time and only the most hardcore folks will ever come close to achieving them.
We chat about how our client expectations change over the time they work with us and I go on a bit of a rant about those folks who push unrealistic results from cookie cutter training and diet advice.
Enjoy the episode.
Dave
S3 E11 Technical difficulties
This week I'm back on my own as Calumn has a slight issue with his internet connection. So I took the chance to chat a bit about a couple of topics that came up over the past week.
The first is the question of how to integrate both cardio and strength work into your training schedule, how the interference effect works and how you might go about combining the 2 depending on your goal. The second is an overview of a recent study looking at the effects of sleep on calorie intake as well as a brief overview of how I talk to clients about how to structure your sleep schedule to try to maximise your sleep.
Enjoy the episode!
Dave
S3 E10 Trust me, I've been told. - Interview with Andy Watson
In this weeks episode we chat to the legend that is Andy Watson, The Golf Fitness Coach about training for golf, as well as it's parallels with general population training. How he looks at clients and helps them get to where they want to be. So whether you are a golfer or not, there is a ton of great info in here.
You can find out more about Andy here:
https://www.instagram.com/thegolffitnesscoach/
Enjoy the episode.
S3 E9 Kick him in the .... and run away
All becomes clearer during the episode.
This week we answer a couple of client and listener questions about training intensity and about not overthinking your options.
We often think that if we aren't broken by the end of our training sessions, then we're not making progress. But in this episode we chat over why that isn't strictly true, and how the answer is a lot more nuanced than that.
We also chat about how overthinking gets in the way of progress during our answer to "What are other options other than water for drinking?" While the answer is obvious, overthinking gets in the way and holds us back from making a decision. We go over how to get past that roadblock and dstart to make more progress.
Enjoy the episode!
Dave and Calumn
S3 E8 5 tips you can use right now to improve your results
In this weeks episode I go over 5 tips you can put into place right now to improve your progress and results. You don't need any special equipment, no fancy methods, only the desire to use them and the effort needed to work on them.
Enjoy the episode,
Dave
S3 E7 Comparison is the thief of joy, or is it?
We are built to compare ourselves to others to see where we fit in the hierarchy of things, but when social media started bombarding us with constant images of how awesomely other people are doing, it became a detrimental game of constant comparison and negative self image as we try, unsuccessfully, to compare where we are to carefully curated images of others.
In today's episode, we go into how this negatively affects us, but we also flip it and look at all the ways we can make comparisons work for us. From giving us the belief that we can achieve a goal, to building a framework to help us get there.
Enjoy the episode!
Dave
P.s. if you want to get more information about Calumns Launchpad Coaching offer, check out the link below
https://transformation.cdfitness.co.uk/launch-pad
S3 E6: Return of the Cal. (plus 5 tips for busy people)
He's back, After a 2 week hiatus (for very good reasons which we chat about in the episode) Mr Duthie is back. And after he shares his bog news, we get stuck into 5 tips to help busy people navigate their fitness, nutrition and health.
It all gets a bit much now and again, and it's easy to either throw your training and nutrition out the window completely, or feel bad about not being able to give your all to it.
But there is a middle ground to be had, and in todays episode we go over 5 tips to help.
Enjoy the episode!
Dave
You can contact us here:
S2 E5: You are the average of what you do
Your results are the average of your actions over a much longer time than you might think.
Whether your goal is fat loss, muscle gain, improved fitness os some other change, consistency beats intensity every time. In todays podcast I go into this idea more deeply and give you a couple of examples from my own experiences to help illustrate a bit of a mindset shift that could help you.
Enjoy the episode,
Dave
S3 E4 Client questions answered.
In this weeks podcast, Calumn is unavailable, so I took the opportunity to answer a few client questions that I think would be useful to you too!
We go over struggles with motivation, how to fit in more walking, better exercise swaps, how to deal with rest days and more. Not particularly in that order...
If you have any questions you'd like answered, just fire me a message at www.instagram.com/daveballantinepersonaltraining or via the website at www.edinburgh-pt.com/contact
Have an awesome day,
Dave
S3 E3 - One macronutrient to rule them all
Protein is probably the most important macronutrient, but it's also the one most likely to be under-consumed by the majority of people. This makes it harder to gain muscle and harder to lose fat.
In today's episode we chat over why you need it, how much you need, the best sources to pick from, and give you some simple tips to help ensure you get enough.
Here are the links to the portion size guides mentioned in the episode.
Hand portion sizes
As always, if you want to get in touch to ask any questions or to give any feedback, you can find us here:
Calumn:
Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Have a great day,
Dave
S3 e2 The gym beginners checklist (part 2)
S3 E2 (part 1) The gym beginners checklist
This week we bring you 10 tips to help you get into (or back into) the gym. Some of these are obvious, some not so much, all have value!
In this episode, we bring you the first 5 on the list as the recording went on longer than either Calumn or I expected and we thought it made sense to split it in 2.
Enjoy the episode and look out for part 2, coming soon!
Dave
S3 E1! The goal setting one.
Welcome to the first episode of season 3!
Today we're talking goal setting, how to use SMART goals, what to do when your goals don't fit into the SMART box, and more.
We've got some big plans for the podcast this year, and as always would love to hear your feedback.
You can contact us here:
Enjoy the episode!
Dave
S2 E18 The End of year wrap up
The end of season 2!
Calumn and I are taking a well-earned break over the Christmas and new year period, so this weeks episode is a look back on the last year.
What we've changed over the last 12 months both personally and professionally, insights gained and more.
Thank you all for taking the time to check out the podcast over the last 12 months, your continued support means a lot.
Have a great Christmas and New Year, and we'll be back in 2022 with more great content!
Dave
S2 E17: The "C" Word
In this week's episode, Calumn and I chat about Christmas, whether you need to survive it, and give you some actionable tips on how to navigate the festive period.
Enjoy the episode!
Dave
S2 E16 5 tips to get the most out of your workouts
We don't have all the time in the world to spend in the gym, so how can we get the most out of our sessions?
This week Calumn and I cover 5 tips to help you get the most out of your time in the gym (or from your home workouts). Helping you maximise your progress and minimise your time in the gym.
If you have questions for us, or topics you'd like us to cover, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk You can access Calumns 21 day challenge here - https://christmascracker.cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E15: Eating tips for when you're away from home
This week we chat about tips and strategies for you to use when you're eating away from home. Whether it's a meal out, working away from home, or on holiday, eating in line with your goals can get a bit tricky when the options are out of your control.
So this week, we chat over the options we use with our clients to help them navigate eating situations that are out of the norm.
- Simple portion control
- Meal building strategies
- Eating habits
- Food journaling with a focus on hunger/ satiety
- Relaxing around food that may not be perfectly in line with your goals and usual eating habits.
If you have questions for us, or topics you'd like us to cover, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk You can access Calumns 21 day challenge here - https://christmascracker.cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E14: Should you workout when you are sick...?
The answer is a little nuanced, and, particularly at the moment, if you have any doubts you should get a Covid test to be sure. And in this week's episode, Calumn and I go over our recommendations for training when you are feeling a little under the weather.
This one is particularly appropriate at the moment as the big guy has Covid and is self isolating, and I'm just back to training after being hit with a stinking cold.
We also go into the mindset shift around getting back to training, including my own bit of back to the gym anxiety and how to really gauge your progress and (re-)starting point.
Listen to the end of the show for a great offer for those of you who give the podcast a rating and review.
If you have questions for us, or topics you'd like us to cover, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E13: 5 social media fitness myths - busted!
In this weeks episode, Calumn and I tear down 5 of the most common fitness and nutrition myuths we see on social media.
The fact that we have to do this type of thing fairly regularly shows just how much nonsense is being spouted on social. Sometimes it's because the individual doesn't know better, we all start somewhere! But often we see it being used to sell products and supplements in an unethical way, praying on peoples fears to sel. them crappy products and leave them lighter in the wallet but not from the scales.
So we take the 5 most common ones we've seen recently and bust them wide open to let you know the real deal!
If you have questions for us, or topics you'd like us to cover, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk (Calumn has a great article on his site covering the topic we chatted about in todays episode if you want to check that out too! )
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E12 Results may vary
This week I'm on my own as Calumn couldn't make it but you still get some good info coming your way.
I took the opportunity to answer 2 questions asked by a couple of people who contacted me about coaching,
"How long would I be working with you before I could do it myself?" And,
"What type of results could I get?"
I go into what my answers were to both of these in the episode.
I also explain why I no longer deadlift...
You can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E11: What are your non-negotiables?
Non-negotiables are those things that you have to get done regardless of whatever else is going on in your world, or those things that have to be in place for you to achieve whatever goal you are chasing.
For example,
- for fat loss, you absolutely, 100% have to, got to, have a calorie deficit in place for long enough to see a result.
- To build a reasonable amount of muscle mass, you have to have enough training volume (sets x reps x load) in place to stimulate growth.
- To do both things, you need to have your nutrition dialled in well enough to support your goals.
In this weeks podcast, Calumn and I chat about what we consider to be essential blocks in your fat loss and training progress.
If you enjoy the episode, please remember to subscribe wherever you get your podcasts, and leave a rating and review!
You can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E10: No pain, no gain?
A common complaint we hear from new clients is that their sessions aren't hard enough, that they aren't sweating enough or aren't sore enough after their workouts. The issue being that they have been brainwashed into thinking that in order for exercise to "work" there must be a payment in sweat and muscle ache, and anything less isn't worth doing.
In this weeks podcast Calumn and I breakdown this myth and give you a better understanding of what makes a good session and how to gauge the right amount of effort to put in in order to get the results you want.
Also, banana on burgers...
As always, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
P.s. Don't forget to leave a rating and review wherever you get your podcasts!
S2 E9 Exercise sucks for fat loss...
Yup, you heard that right. Exercise sucks for fat loss.
Exercise does a load of great things for your body:
Building strength
Adding lean mass
Making you more resilient
Improving your fitness
Etc, etc, etc
But from a calorie burning standpoint, it's pretty rubbish.
So in this weeks podcast Calumn and I go over what it does well and what you need to focus on in order to see the type of results you want, along with some great tips on how to put together better habits and how to integrate them into your lifestyle.
As always, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E8: How to eat better anywhere.
It can be a whole lot easier and straightforward to eat according to our goals when we're at home and we have easier access to the foods that work best for us. But it can get a little more tricky once we head out and are having to eat on the road, at airports or out in restaurants, so in this weeks podcast we chat over a few ideas and tips to help you eat in line with your goals wherever you are.
As always, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E7: Tips for training when you're short on time
It can be tempting to skip sessions when you're a little short on time, but more often than than not, doing anything is going to beat doing nothing.
In this weeks podcast, Calumn and I go over some training tips to help you get the most out of those short sessions to help you keep moving towards your goals.
If you can, please leave a rating a review wherever you get your podcasts!
As always, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave
S2 E6: Structure equals freedom
We often look at structure and routine as boring and things that take away from our freedom, when in actuality, they are exactly what's needed to give you more freedom in your days and weeks.
In this week's podcast, Calumn and I chat over our evolving morning and evening routines, the value we've found in building more structure and routine into our days, and give you some ideas and tips on building out your own routines to help you get the best out of your days.
Check it out, and leave a rating and/or a review wherever you get your podcasts!
Dave and Calumn
S2 E5: Sometimes we get things wrong...
A wise man once said that if you look back on how you used to do things and aren't embarrassed, you're not improving.
When we start anything new it's important to look at what we are doing and why we're doing it in a particular way, then look for ways we can improve. And PT is no different, we're constantly looking for ways to improve how we deliver our coaching, and, inevitably, we look back and shake our heads at the way we used to do things. But it's an important part of the process and in this week's episode, Calumn and I look back at things we've changed our minds on in both training and nutrition and how we've improved our approaches.
As always, we'd appreciate it if you could take 2 minutes and leave a rating and review wherever you get your podcasts!
Enjoy the episode.
S2 E4: All or nothing doesn't work
In this week's episode, Calumn and I dispel the idea that you have to be all or nothing in order to get the results you want. Why it rarely works, why you need to build a more flexible approach, and how to reframe getting off and back on track with your training and nutrition.
As always, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave and Calumn
S2 E3: Everything your need to know about NEAT
In this week's podcast we go into what NEAT is, why it's important and give you some simple, actionable tips to help build great daily movement habits into your lifestyle.
We also go over calorie cycling/ banking to help you get the most out of your nutritional approach to better fit it around your preferences and needs, and still make great progress towards your fat loss goals.
As always, you can get in touch with us here:
Calumn here: Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave and Calumn
79: 9 Freaking fabulous fat loss tips
Some are obvious, some may not be, but all of them work well.
Chances are you are already doing a few of these, but the rest might help you identify areas that need work and can guide your next steps.
Check out the episode and, if you haven't already, go leave a rating and review wherever you get your podcast!
You can find Calumn here:
Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
And you can find me here:
Website - edinburgh-pt.com
Instagram - www.instagram.com/daveballantinepersonaltraining
Facebook - www.facebook.com/daveballantinepersonaltraining
Have a great week!
Dave and Calumn
78. A new era...
High quality podcasting.
Enjoy the episode, and if you want to find out more about Calumn, you can find him below:
Website - cdfitness.co.uk
Instagram - www.instagram.com/calumnduthiecoaching/
Facebook - www.facebook.com/calumnduthiecoaching
77. 3 better measures of progress
I often have the conversation of weight and fat loss with clients. Both new and old clients find themselves getting caught up on weight and using that as their sole measure of progress, and because it doesn't always reflect how much progress is being made, they get disheartened with the process.
In today's episode I go over why weight doesn't always reflect progress and 3 other measures of progress that I try to have clients focus on instead.
I also go over a mindset flip that may help you reinforce the good habits that you are trying to build, particularly when the going gets tough and life gets in the way of your great plans.
76: The myth of willpower and make your training complement your lifestyle
Willpower is often touted as the best way to achieve your goals, and certainly, it is a large component for making sure you put in the work necessary to get where you want to go. However, when it comes to making sure you don't do something it's not all that useful. For example, you need to have a certain amount of willpower to make sure you get your butt in the gym to get your training sessions done and reap the benefits, but it's less useful when you are trying your hardest to ignore the siren call of the jumbo bag of Doritos in the kitchen cupboard.
In today's episode I go over this issue and what you can do about it and how I am using this info in my week long social media fast, as well as why you need to periodize your training to make sure it complements your life instead of complicating it.
Enjoy the episode,
Dave
75: NEATen up for better results
N.E.A.T. - Non Exercise Activity Thermogenesis, just a fancy way of saying everything you do each day that isn't structured,d deliberate exercise plays a pretty big role in how many calories you burn each day, and therefore, a big role in creating and maintaining your calorie deficit and fat loss results.
For many of us, switching to working from home has reduced our activity levels from "moderately active" to sedentary, slashing the calories we need at to maintain our weight and making it even harder to lose weight. Understanding how big an impact this has, and more importantly, what you can do to reverse this trend, will transform your results.
In today's episode I go over the factors affecting your metabolism and how changes in activity levels impact your fat loss efforts, and give you a few tips to get this back on track and boost your results.
Enjoy the episode!
Dave
Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
74: Fat loss is simple, not easy
Fat loss is often marketed as being easy, just eat less and move more. But if it was that easy, everyone would be as lean as they want to be already.
The truth is that there is a big disconnect between simple and easy, and the 2 often get confused. Just because something looks simple, doesn't make it easy.
In today's episode I look at 5 factors that make the biggest difference for fat loss and why they aren't always as easy as you might expect. Then I give some actionable ideas for you to start making them a little easier to implement.
Enjoy the episode,
Dave
73: 3 tips to make your progress easier
This week I share 3 tips that I think will help you flip your mindset around training and nutrition, making it that bit easier to stay on track and succeed in your efforts.
Enjoy the episode!
Dave
72: Beat minimums, make progress
It's easy to be put off by the big targets we see around training and nutrition, particularly if you are new to training or taking your first steps to improving your nutrition.
So instead of stressing over these big, seemingly arbitrary targets, how about we start smaller and aim to hit or push past the minimums you can still use to make progress?
In this weeks episode I go over some common "ideals" we are told to aim for in training, nutrition and recovery, and give you alternative minimums you can shoot for instead, helping you make progress and build the confidence to gradually increase your targets as you feel ready to.
Enjoy the episode!
Dave
71. How to beat the fear of getting started
We all experience a little fear or apprehension at the start of a new goal. Whether that is getting started at the gym for the first time, starting a new training block or getting started with a fat loss goal.
In this week's episode I go over the main ways that fear can make itself known, and how you can beat it and get started towards the goals that matter to you.
As always, I appreciate you taking the time to check out the podcast and any questions or feedback is always welcome.
Have a great day,
Dave
70. The 4 S's of successss
We know that training and nutrition are essential for progress, but lack of progress often comes down to missing one of the 4 s's.
In this weeks episode I go over what the 4 s's are and how each one is necessary to help you make the best progress you can with your fitness and body comp goals.
Thank you for taking the time to check out the episode and, if you can, please leave a rating and review wherever you get your podcasts.
Have a great week,
Dave
69: How to set your calories up for fat loss success
First of all, you don't have to count calories to make great progress with your fat loss goals, but you do need a system you can use, and I give you, not one, but 2 options in the episode!
But if you do want to track calories and/ or macros, you need to know where to start, (using myfitnesspal's guidelines is a recipe for disaster).
In today's episode, I take you through setting up your calories, protein, carbs, and fats to give you the best chance of success. I go over why I use calorie ranges to help you stay on track more easily and I cover how you can use the calorie ranges to your advantage, improving your adherence and consistency, and making progress all the more likely.
Enjoy the episode.
Dave
68: The unsexy keys to progress
We often place too much value on big, one-off events and too little on the more regular, mundane events that we experience. And the same can be said for our training and nutrition journeys.
We overvalue one "perfect" day of eating, and undervalue the consistent application of good enough.
We overvalue the deadlift or squat PR, and undervalue the consistency of training with intensity week in and week out.
We overvalue the catching up of sleep over consistently getting adequate sleep.
It's time to focus in on the boring, unsexy truth, consistency of effort matters, in whatever area you want to make progress.
Enjoy the episode.
Dave
67: Interview with Colin Cox
This week I have an interview with Colin Cox, a PT from Kilmacolm in Scotland. We chat about getting back to the gym, what you can do if you're not ready to make that step just yet, and various issues he sees with both training and nutrition, and his advice for dealing with them.
You can find out more about Colin here:
https://www.instagram.com/colincoxfitness/
https://www.facebook.com/colincoxfitness
Enjoy the episode,
Dave