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The DBPT podcast

The DBPT podcast

By Dave Ballantine
Let's chat about all things training, nutrition and mindset for getting after your performance and body composition goals. Let's grab a coffee and a doughnut and chat.
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9. How often should you change your workouts??

The DBPT podcast

9. How often should you change your workouts??

The DBPT podcast

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66: 6 tips for hard gainers
If you struggle to make progress with adding muscle mass, these tips are for you. I always struggled to gain weight and muscle size before I started learning more about fitness, training and nutrition on my journey to becoming a PT, but these tips, gained from increasing my knowledge and from hard won experience, helped me add around 35kgs to my frame over a few years. Hopefully, they'll help you take some of the guesswork out of the process and get you there a little quicker.  And if your goal is fat loss, then these tips can help you too. Ignore tips 1 and 2, but no.s 3-6 are universal good practice for improving body composition regardless of whether you're goal is fat loss or muscle gain. 
17:34
May 11, 2021
65: Client questions
This week I answer 3 client questions that will help you with your nutrition and training too.  Do you need to eat before training? Why am I not seeing progress? How do I increase my protein intake? Check out the episode, and remember to leave a rating a review wherever you get your podcasts! Stay strong,  Dave
16:08
May 4, 2021
64. What about the energy out side of the fat loss equation?
In this episode, we look a some of the factors that affect the energy in side of the fat loss equation. You often see the other side of calorie balance, the factors that affect energy out (BMR, NEAT, TEF and EAT) but we don't often look at those on the other side. And I think it's important to at least be aware of them because these often act as constraints or limiting factors in our ability to make good food choices. And being aware of them allows you to find workarounds that help with your food choices and help you make better progress. As always, thank you for taking the time out of your day to check out the podcast! Dave
15:43
April 28, 2021
63: 5 tips for getting back to the gym (and why I won't be there on day 1)
The countdown to the gyms re-opening is well and truly on! With only a few days till the gyms here in Scotland re-open you may be thinking about getting back in there and lifting heavy things again. You may also(understandably) be feeling a little anxious about it.  This week I have a short episode with 5 tips to help you out. And while I won't be in there on day 1, I will be putting all of these tips to good use when I do get in there on Tuesday! Thanks for taking the time to check out 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/
09:27
April 20, 2021
62: Control the controllables
We often get caught up in focussing on the outcomes we want, which are usually out of our control, and fail to put in the effort and focus to those behaviours we can control and that will lead to those desired outcomes. Switching your focus, letting go of the outcomes and putting more effort into becoming more consistent with your behaviours will transform your results.  I also go into the comparison trap, when comparison is good and where it's bad. What you should focus on when comparing your progress to others and what to avoid in order to benefit from it.  Thank you as always, for taking the time out of your day to check out the podcast! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
16:12
April 13, 2021
61. There are no short cuts...
I received an email today wanting to let me know all about this amazing Japanese tea that would turn me into a fat burning machine... I have no idea how it weaseled its way out of my junk folder and into my inbox, but it did. And it highlights the issues with nutrition, fat loss and training, namely, people trying to sell you shortcuts and miracles and trying to take your cash and leave you with nothing of any real value.  Your results are the average of what you do over a long time, and aren't influenced, in the slightest, by short cuts and hacks.  I also go into my own struggles with training recently, and what my plan is to get myself going again to make some progress before the gyms reopen on the 26th. And I give you 3 tips to help get you back on track if you need it.  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/
11:39
April 6, 2021
60: 5 nutrition myths that need to die.
For episode 60 I thought it'd be fun to chat about 5 of the most common fitness myths that are still doing the rounds.  I go into a bit of the history of these myths and then look at a bit of the research and common sense that debunks them.  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/
21:42
March 30, 2021
59: How to fix your back after working at home for a year.
A year on from when we first went into lockdown and you've been working from home for aggggeees. And that means your back is probably feeling a bit funky and your shoulders are less happy than usual. So today I've got a few tips and exercises for you to use to help undo some of the issues that home working will have caused.  The videos of the 3 exercises mentioned in the podcast are here: The best stretch in the world Band pull aparts with external rotation Kneeling T spine rotations As always, thank you for taking the time to check out the podcast, it's very much appreciated and if you want any wquestions answered or topics covered, just get in touch! 
17:46
March 23, 2021
58: 5 tips to improve your home workout consistency
I'm back, just me, myself and I, after a few weeks of interviews to bring you 5 great tips to help improve your ability to be more consistent with your home workouts.  Thank you for taking the time out of your day to listen, I hope you enjoy the episode.  Dave Title music - "Metalmania" Kevin MacLeod (inc ompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
16:16
March 16, 2021
57. Interview with Yves Ollivier
This week I bring you an interview with French PT and fellow tall guy, Yves Ollivier. Yves is a super smart PT that has a ton of great knowledge to share and this podcast episode is no different.  You can find out more about Yves here: Instagram - https://www.instagram.com/yvesolliviercoach/ Website - https://yves-ollivier.com/ 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/
31:04
March 9, 2021
56. Interview with Beth Wilkas Feraco
This weeks interview is with Beth Wilkas Feraco. Beth is doing great things helping people get into great shape without doing all sorts of crazy things. She gives some great info that you'll find super helpful in your fitness and fat loss journey.  You can find out more about Beth here: Instagram - https://www.instagram.com/bethferacofitness/ Website - https://bethferacofitness.com/ Tik tok - https://vm.tiktok.com/ZMe6BASyt/ Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
34:34
March 2, 2021
55. Interview with John Wood from Tri-Coaching
This weeks interview is with John Wood from TriCoaching. John is a super smart guy who's been around swimming and triathlon for a long time, both as a competitor and coach.  We chat about getting into endurance type training, how to make progress and how strength training fits into the mix, and a lot more besides.  You can find out more about John here: Instagram https://www.instagram.com/tri_coaching/ Website https://www.tri-coaching.co.uk/ 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/
46:02
February 23, 2021
54: Interview with Henry Paget
Today I have an interview with Henry Paget, I've been following Henry for a while no and I love his straightforward, no nonsense approach to all things training and nutrition. He gives some great advice in the episode and you can find out more about him below. Instagram - https://www.instagram.com/henry_paget/ Website - https://henrypaget.com/ 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/
33:29
February 16, 2021
53, Just me, myself and I
After a couple of weeks of interviews, it's back to just me on the podcast for this week. I had a couple of questions this week, one from a climber and another about fat loss and the importance of protein. So I took the opportunity to put out a couple of answers and hopefully give you some great info to help with your goals. Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
18:39
February 9, 2021
52: Keeping it real, interview with Ed Griffiths
This week I have Ed Griffiths on the podcast, talking about all things training, nutrition and a little bit of rap too. I know Ed through the mentorship group we are part of and I've been following his social media for long enough to recognise the great, straightforward, common sense info he puts out regularly, and he does it in his own style.  If you want to find out more about Ed, check the links: Instagram - https://www.instagram.com/bvoytraining/ Website - www.bvoy.fitness/ Enjoy the episode! Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
48:33
February 2, 2021
51: Different strokes for different folks - Interview with Rob Clark
This week I have Rob Clark of hashtagbobsgarage on. I've been following Robs social media for a while so it was great to get him on to talk a bit about his journey, owning a gym and the adjustments he's made particularly with the pandemic shutting things down again. He gives some great info on training and if you're not following him already, you can find him here: www.hashtagbobsgarage.co.uk https://www.instagram.com/robhbg_pt/ 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/
39:55
January 26, 2021
50: Going into the Pain Cave - Interview with Nikki Gibson
Episode 50! Thank you so much to everyone who has taken the time to check out the podcast and either left a review or rating, or messaged me with feedback. It's very much appreciated and I'm looking forward to bringing more guests on and to keep bringing you the best info I can.  This week I have Nikki Gibson on. Nikki is a Performance Physiologist, meaning she helps elite athletes ring the most out of their potential possible. She gives some fantastic advice on adjusting training goals and methods throughout lockdown, stress and its effects, we chat about wearable tech, sleep and its importance and a lot more besides.  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/
40:48
January 19, 2021
49: Do hard things
It's easy, when times are a bit more challenging, to always default to the easy option. Choosing Netflix over a workout, takeaway over home cooked, or lazing on the sofa instead of getting out for a walk. But we know that choosing the positive options will make us feel better, even if it means a little more effort is required to make them happen.  In todays episode, I talk more about that, as well as going into the idea that you need to forget about waiting for the "optimal" time to take action. The best time is never going to appear, so take action now, no matter how small it may seem, and over time you'll see the accumulation of these small steps as they add up over time.  As always, thank you for taking the time to check out the episode, please consider leaving a review and/or rating wherever you get your podcasts! Stay strong, Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
14:36
January 12, 2021
48: Lockdown, again.
So, here we are, again. Back in lockdown in the UK and I'm missing the gym already! But we don't complain about things, we find solutions, right? Today I talk a bit about lockdown and how you can control a lot more than you think and use that to your advantage. From your information sources, to your schedule and more, you have a lot more that you can influence to help you cope with the latest round of lockdowns and come out the other side feeling a bit more shiny than you might have otherwise.  The resources I mention in the podcast are below: www.edinburgh-pt.com/resources www.edinburgh-pt.com/online-training Free facebook group As always, thank you for taking the time to check out the episode, please consider leaving a review and/or rating wherever you get your podcasts! Stay strong,  Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
21:29
January 5, 2021
47: The goal setting episode.
In todays short episode, we cover goal setting, understanding the why behind your goal, breaking them down in to short term outcomes and processes and how to measure your progress.  Thank you so much for listening to this podcast over the last 9 months, I hope you have a great New Year, and I'll be back in 2021! Dave
10:53
December 29, 2020
46: Not the end of year we'd hoped for...
Gosh darn it. The new restrictions here in the Uk, hitting on Boxing day, mean that gyms will be closing for at least 3 weeks while we try to stop the spread of this new Covid strain. It definitely comes as a blow to all of us who loved being back in the gym and able to train the way we wanted to. But we don't moan about our problems, we find solutions. So I've set up a new free training group on Facebook to provide as much as I can in the way of training, nutrition, mindset, support, accountability and fun as I can to help as many people as possible get 2021 off to a flying start. You can get to the group here - https://www.facebook.com/groups/487742768859876 Also in todays episode, I chat a bit about what I've been thinking about in terms of training for 2021, Mainly about the physiological buffer (for want of a better term) between what we can do and what we need to do to handle our day to day activities and maintain a higher quality of life with regards to our physical and mental tools. Enjoy the episode. Dave
13:57
December 23, 2020
45: You haven't ruined your progress
Sometimes I struggle with ideas for the podcast. But now and then, I'll have a chat with a client and a good idea pops into my head that I can share on here.  So this week I go into a mindset shift for those days where things don't go to plan and how you can reframe it to ensure you don't just quit on the entire week.  I also discuss a social media post I put up about staying clear of the extremes and finding the middle ground that works best for you as an individual.  I hope you enjoy the podcast! Dave As always, if you have any questions about todays podcast, or have topics or questions for future episdoes, you can mesage me on Instagram or email me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
18:39
December 15, 2020
44. Breakfast?
One of the commonly asked questions from new clients is that of breakfast. Do you need to have it? What happens if you skip it? What is a good breakfast? In this week's podcast, I give the smart ass answer to the question of whether breakfast is necessary or not, and how to make it work best for you.  I also go over 2 of the 7 habits in my updated ebook, "Fat Loss without Counting Calories", giving you actionable steps you can use right now to start making progress. You can download the full ebook for free from my website, here - www.edinburgh-pt.com As always, if you have any questions about todays podcast, or have topics or questions for future episdoes, you can mesage me on Instagram or email me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
23:50
December 8, 2020
43. Why?
Why do you train? I mean, what is your real why? It's probably not the 6 pack or big deadlift, because, let's face it, those things don't really matter all that much in the real world.  But taking some time to think about your driving reasons behind why you train and what it allows you to do, makes it a whole lot easier to push through the tough days and times you really CBA with training.  And following off the back of that, taking the time to train and improve your physical and mental tools allows you to be better able to help the others around you that need it.  You can join the mailing list and make sure you don't miss an episode or block post right here - https://awe2620.aweb.page/p/294adce6-bd3f-4b23-9a99-16c01f0ee3d1 As always, if you have any questions about todays podcast, or have topics or questions for future episdoes, you can mesage me on Instagram or email me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
15:00
December 1, 2020
42. The answer to everything
The answer? More.  Sometimes it's more training, more intensity and more aggressiveness.  Sometimes it's more rest, sleep, and calories.  Knowing when to push in training and when to back off is a skill you need to master in order to get great results and in todays podcast I give a you a few ideas to help make better decisions.  As always, if you have any questions about todays podcast, or have topics or questions for future episdoes, you can mesage me on Instagram or email me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
14:13
November 24, 2020
41: Structure = freedom
We think we like lots of freedom, at least when it comes to our work, food and training, but in reality, the more freedom we have the worse we perform.  Covid and the lockdowns (sounds like a band from the 70s...) has shown that working from home isn't all it's cracked up to be, eating what we want, when we want is probably not a great idea and training without some kind of framework is only going to result in you spinning your wheels.  Today I go over a few ideas to help you build a little more structure into these 3 areas and hopefully help you get more flexibility in your approach and make more progress.  Have an awesome week! Dave If you would like to join my email list (and get a great free ebook!) pop your details here  And if you have questions or topics you'd like me to cover, you can do that here or here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
20:33
November 17, 2020
40: Ice cubes and fat loss
What do melting ice cubes and fat loss have in common?  Habits are the foundation of your success with whatever goal you have, consistent effort in the small, seemingly insignificant habits each day, add up over time. And in this weeks episode I go into 4 tips to help you build habits and have confidence that even the smallest habits, when picked well and done consistently, can add up to big results.  And I also make a commitment to being more consistent with one of my own habits.  If you have questions for future episodes, or topics you'd like me to cover, email me here or message me here Have an awesome week! Dave If you would like to join my email list (and get a great free ebook!) pop your details here  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
21:27
November 10, 2020
39: The good the bad and the ugly of fitness trackers
This week I had the pleasure of talking to Sara Eydmann about all things fitness tracker.  Sara completed a super interesting dissertation as part of her degree looking at the impacts that fitness trackers have on our ability to self monitor exercise, their effects on self worth and self esteem and more. It was really fascinating, and I had no idea the extent of the impact they can have for some people.  We also chat about the benefits and how to get the most out of them (and whether you should have one or not), and what the current best option might be.  You can find Sara here: Instagram - Wellbeinginsideout Facebook - Wellbeing inside out If you have questions for future episodes, or topics you'd like me to cover, email me here or message me here Have an awesome week! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
39:10
November 3, 2020
38: Eating too little for fat loss?
Today we look at eating too little for body comp progress.  What happens when you eat too little? Is starvation mode a thing? What really happens when your progress stalls while seemingly eating very low calorie diets? Also, protein timing and distribution for improved results and my stress warning system and how to manage stresses.  You can check out https://www.mind.org.uk/ as mentioned in the show.  If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram   Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
22:48
October 27, 2020
37: The 3 big rocks to focus on for fat loss
We tend to focus on the minutiae of fat loss, worrying more about meal timings, which diet plan is best, and what supplements are going to help most, forgetting that they don't really do much to move us closer to our goals.  Instead of focussing our efforts on those, shifting your focus to the 3 areas that really push you towards your goals the most, can transform your results in a relatively short time. In today's episode I cover these 3 areas and give you simple ways to work out your plan of attack.  If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram   Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
15:07
October 20, 2020
36. Why your diet failed you...
The way you decide on a dietary approach is likely why it failed you.  We pick our diet based on what we see other people do rather than what will serve us the best, so maybe changing our approach will allow for more sustainable practices and far better results. 
26:59
October 13, 2020
35: The #1 reason to train
Fitness isn't really about 6 pack abs and a big deadlift PR, as cool as those may be. Building good training and nutrition habits now is about laying the foundation for a better quality of life as you age. Building the physical and mental resilience and ability to handle whatever physical challenges you come up against as you age helps you stay independent for longer.
13:47
October 6, 2020
34. What are you willing to give up for your goals?
When thinking about our goals, we often take time to think about what we can do to get them, but we don't often take the time to give much thought about what we are willing to give up to achieve them.   In today's episode I go into the various trade offs you might need to consider in order to get yourself to where you want to be, both from a performance standpoint and a fat loss one.  Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
12:55
September 29, 2020
33. Why you should be tracking calories
Tracking calories isn't obsessive, it's data collection. We should be eating more intuitively but given the availability and ease of buying/ getting delivered hypercaloric and hyper palatable foods, our ability to eat more intuitively is limited. By tracking calories, at least for a while, we can reset our understanding of how many calories we eat and learn to eat more intuitively once again.
22:09
September 22, 2020
32. Fat loss workouts don't exist...
Fat loss workouts don't exist. After a section in this past weekends blog post, and an Instagram post , I had a request from a follower to go into this idea a bit more deeply. So this week I covered: Why fat loss isn't a training adaptation, What training adaptations are, Why these types of workouts don't burn fat, and what they do burn, And how to choose a better route to fat loss results. As always, thank you so much for checking out the episode, and if you have any questions or feedback, get in touch at dave@edinbrugh-pt.com or via Instagram! "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
12:40
September 16, 2020
31. The keys to making progress in the gym
Today I chat a bit about the 2 key principles behind making progress in the gym and how to apply them to your training. I also cover the fast vs slow fat loss pros and cons I posted in a recent blog post to help you make the decision about which approach is right for you.  "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
27:38
September 8, 2020
30: Return of the Gym-goer
I GOT BACK TO THE GYM TODAY!!!!111!1!! So I may have talked a bit about that today, I also talk about an idea from a book I've been listening to,  "Lifespan" by Dr David Sinclair, and the idea of lifespan and health span, and your ability to maintain an independent, high quality of life as you age. (As well as the good news about getting started) Finally, the idea of taking no days off when creating a new habit. By doing something every day, no matter how small an action, then you are reinforcing your new habit circuitry.  If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
22:23
September 1, 2020
29. Gregor Ridley on all things running
Despite a couple of technical issues, Gregor and I chatted all things running and answered questions from the listeners regarding a few aspects of running.  Mobility vs stretching Strength work for runners Progressing from a half to a full marathon  And more. You can find out more about Gregor from his instagram -  https://www.instagram.com/gregorridley/ If you enjoyed this episode, please share it with anyone you think may benefit! Thanks, Dave
38:09
August 25, 2020
28. Do you have to track calories to lose fat?
Do you need to track calories in order to lose fat? I talk through why tracking is important but not essential for fat loss,a s well as the other options you have for improving your nutrition and getting the results you want.  Also, should you use a support for single leg work? It depends on your preferred outcome... If you enjoy the episode, please leave me a review and rating wherever you get your podcasts! And if you have questions, send them to dave@edinburgh-pt.com Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
16:59
August 18, 2020
27: Protein, calories and weighing yourself daily
Today I have 3 topics to go over: 1. Protein timing and how to best get your protein in for the best results. 2. Should you eat back your training calories? 3. Should you be weighing yourself daily/weekly or monthly. (Or at all...) If you enjoy the episode, please leave me a review and rating wherever you get your podcasts! And if you have questions, send them to dave@edinburgh-pt.com
22:15
August 11, 2020
26. The golf fitness coach - Andrew Watson
In today's podcast I chat with Andrew Watson, aka The Golf Fitness Coach, about golf fitness, general fitness, getting back to the gym post lockdown and the new government approach to tackling obesity.  If you want to find out more about Andrew and his coaching, you can find him here - www.instagram.com/thegolffitnesscoach or visit his website here - www.thegolffitnesscoach.com  Enjoy the episode! Dave If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
53:02
August 5, 2020
25. Back to the gym.
This week I have 5 tips for helping you get back to the gym in the most pain free, time friendly way possible.  Whether your gym has opened already, or, if like us here in Scotland, you're still waiting, these 5 tips can help make the transition back to training more smooth. 
17:25
July 28, 2020
24. Another brick in the wall
This week I've been chatting to clients in their coaching calls, and the overriding theme has been planning and consistency.  As the lockdown restrictions ease more and we have ever more pulls on our time, it's more and more important to have a plan that allows us to make the time for our health and fitness. Setting out a good plan is a key part of your health and fitness journey, allowing you to focus on what matters.  Then being consistent with all the basics is what will actually get you the results you want. I go over the levels of nutrition, performance and recovery that you need to cover in order to be successful in whatever your goals are.  Enjoy the episode,  Dave
14:05
July 21, 2020
23. Books and burnout
Today I have a great question from a listener about burnout, overtraining and over reaching, As well as 4 great books to check out.  The books mentioned are: Quiet by Susan Cain Never Let Go by Dan John Atomic Habits by James Clear The Daily Stoic by Ryan Holiday Hope you enjoy the episode! Dave You can work with me here www.edinburgh-pt.com/online-training
24:51
July 14, 2020
22. Winning the body comp lottery.
What if you woke up tomorrow with the body of your dreams, whatever that may be. How long do you think you'd keep it?  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining Website - www.edinburgh-pt.com
11:24
July 7, 2020
21. 5 tips for beating the slump
Today I have 5 tips for beating the slump in motivation that I'm hearing about from clients at the moment.  It's not unusual to find motivation slumping just now, so having some ideas on how to boost your momentum and increase your motivation to keep going is to help massively.  Enjoy the episode and go leave some feedback or a review :) Dave
13:22
June 30, 2020
20. The secret to fat loss
Is there a secret fat loss tactic we're not telling you? No. Sorry, there is no secret method that PTs are holding onto until you give us money!  This weeks episode I look at the 6 factors that affect fat loss, and how you can zero in on what works best for you.  Consistency, calorie balance, protein intake, carbs and fats, meal timings and supplements. What matters? What doesn't?  Check it all in the episode. 
29:08
June 23, 2020
19. The addition mindset
What if, instead of constantly trying to make yourself less in the pursuit of improved body composition aka fat loss, you aimed to give yourself, and become, more? More food whilst maintaining a calorie deficit. More strength and resilience instead of sweating calories off? More sleep and recovery time to make everything that bit easier. It's time to get out of the idea that you have to make yourself less. If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
22:25
June 16, 2020
18. Why I no longer give meal plans, and other things I've changed my mind on
I had 3 great questions from a listener this week so I answered those in this weeks podcast.  What have I changed my mind on in the last 5 years? How has my training changed as I've gotten older, and how do I see it changing going forward? What are my thought on the use of straps, belts etc in training? If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
27:47
June 9, 2020
17. Prepping and portion control for better results.
Why you need to prep your meals, how to start and questions to ask to get the best out of your meals.  Also, how to beat portion control issues when you're serving up your meals, and why removing options can be one of the best tools you can use to improve your training and nutrition.  If you have topics or questions, email me at dave@edinburgh-pt.com or DM me at www.instagram.com/daveballantinepersonaltraining  For online training enquiries, go here  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
22:23
June 2, 2020
16. Do you need fasted cardio for fat loss??
This week we talk about protein needs, why you need it and where to get the best sources.  Do you need fasted cardio for better fat loss? And what it's actually good for.  And why you need to forget about training for strength at the moment, and what you should be focussing on instead.  If you have topics or questions, email me at dave@edinburgh-pt.com or DM me at www.instagram.com/daveballantinepersonaltraining For online training enquiries, go here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
20:55
May 26, 2020
15. Interview with Calumn Duthie from CDFitnesscoaching
Today I have something a little different, instead of me chatting the whole episode, I got Calumn from CDFitnesscoaching to come on and chat (remotely, of course) about his approach and give his thoughts on a few topics. He gave some fantastic answers and I know you'll get loads from this episode.  You can find Calumn at CDFitnesscoaching.co.uk His social media links are: Instagram Facebook If you have topics or questions, email me at dave@edinburgh-pt.com or DM me at www.instagram.com/daveballantinepersonaltraining For online training enquiries, go here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
43:33
May 19, 2020
14. What's the best training split for your goals?
This week I chat a bit about managing stress and when to adjust your training accordingly. What is the best training split for you to use, and managing expectations when it comes to fat loss and muscle building.  If you have topics or questions, email me at dave@edinburgh-pt.com or DM me at www.instagram.com/daveballantinepersonaltraining For online training enquiries, go here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
22:06
May 12, 2020
13. Creating a new normal
With fat loss, there is no going back to eating normally. Eating normally is what got you to the point of wanting to go on a fat loss diet in the first place. Instead, you need to learn the skills, knowledge and habits that allow you to build a new normal. A sustainable and enjoyable approach that gets you a great result and allows you to keep it.  Other topics covered this week include training for your age, and some tips on beating the six week lockdown slump! You can submit topics or questions for future podcasts here - dave@edinburgh-pt.com or here - www.instagram.com/daveballantinepersonaltraining For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
18:44
May 5, 2020
12. Simple, effective and sustainable
After doing a couple of Instagram lives with a couple of PT friends, I chat about the common issues we/re seeing from clients and how we are trying to help with routine, motivation and more. I also talk a bit about our tendency to overcomplicate things and how that puts a roadblock in our way, stopping us from making progress.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
15:05
April 28, 2020
11. Filling in the gaps
How to make the most out of your training and balance your approach for better full body results.  Movement categories I speak about in the episode: 1. Horz push 2. Horz pull 3. Squat 4. Hinge 5. Vert push 6. Vert pull 7. Sl squat 8.SL hinge 9. 1 arm press 10. 1 arm row Link to the blog post is here Also, the 80-20 approach to your diet to help build in more flexibility to your nutrition.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
17:22
April 21, 2020
10. Comparison is the thief of joy
When is comparison a useful tool? And when can it mess you up? Also, should you adjust your calories down while in the lockdown period? What other factors do you need to take into consideration? And a great rule of thumb for your protein intake.  You can get in touch with questions or topics you want me to cover in future episodes here Facebook Instagram Edinburgh-pt.com
13:15
April 14, 2020
9. How often should you change your workouts??
How often should you change your training sessions? How can you improve your adherence to your plan?  Today I cover this and how you can adjust your training plan to suit your personality and get the most out of it.  I also explore ways for you to make bodyweight and light weight training more intense and get the best out of it.  Finally, I talk a bit about the idea that structure = freedom, and how routine and structure is more important now than ever before.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
20:24
April 7, 2020
8. Mastering your home workouts
What you need to do to improve your home workout experience and a mindset shift to help you deal with the lockdown period and get the best out of the next few weeks or months.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
13:42
March 31, 2020
7. Will I lose all my gains during the lockdown??
Will you lose your muscle and strength during the Covid 19 lockdown? How should you build your meal plans? What do I do if I don't want to workout? With the weirdest period of our collective memories in progress, I answer the above questions to help you make better choices about training and nutrition over the next few weeks.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here
13:54
March 24, 2020
6. How to make progress during the Corona quarantine. Mindset, diet, training and more!
We are going through uncertain times, with a lot of things out of our control, you may be feeling that you are stuck or struggling with your diet, training and everything else. Well I have good news! You have more control than you think. In todays episode I talk about what you have control over, the dietary changes you may need to make, how to change your training and all the homebased workout ideas you can use to continue to make progress over the next few weeks.  The home workouts I am going to do over the coming weeks will be going out live on my IG and uploaded to facebook afterwards.  If you have any questions about any fitness or nutrition topics that I can help with, please don't hesitate to send me a message and I'll be happy to help.  Stay healthy Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
15:35
March 18, 2020
5. Motivation comes last, and my 3 go to supplements for health, performance and body composition.
I'm on holiday this week! So before I left I recorded a short episode to discuss motivation and the 3 supplements I have no issue recommending for improved health and body comp results.  You can find out more about any supplement you might be considering at examine.com If you have questions or topics for the podcast, your can email me at dave@edinburgh-pt.com or message me on Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
13:15
March 10, 2020
4. Don't be a gym douche, beat overthinking and the key to fat loss diets.
This week I cover 6 tips for being a better gym goer, how to spot correctly, getting over overthinking and the common principle behind fat loss diets.  Answering a couple of questions from listeners and a topic I discussed with a client last week.  If you have questions or topics for the podcast, your can email me at dave@edinburgh-pt.com or message me on Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/
19:10
March 3, 2020
3. Fat loss vs weight loss, can you target fat loss and getting abz
Today's episode covers fat loss vs weight loss, targetting fat loss, the best time to train and abs.  Thanks for checking out the episode and I hope to hear from you soon! If you have any questions, you can get in touch via - email: dave@edinburgh-pt.com Instagram: www.instagram.com/daveballantinepersonaltraining Or my website: www.edinburgh-pt.com
18:43
February 25, 2020
2. Motivation, working 9-5, and celebrate your wins!
Today I answer a couple of questions from listeners and cover some stuff from client conversations over the last few days.  You can get in touch by email: dave@edinburgh-pt.com Instagram: www.instagram.com/daveballantinepersonaltraining Or Facebook: www.facebook.com/daveballantinepersonaltraining Website: www.edinburgh-pt.com Thanks for checking out the episode, hope to hear from you soon.
15:51
February 18, 2020
Episode 1: The origin story
In this first episode, I chat about what I want to achieve with the podcast, a brief history of how I got into training and PT and answer a couple of questions from clients.  You can get in touch by email: dave@edinburgh-pt.com Instagram: www.instagram.com/daveballantinepersonaltraining Or Facebook: www.facebook.com/daveballantinepersonaltraining Website: www.edinburgh-pt.com Thanks for checking out the episode, hope to hear from you soon. 
13:05
February 13, 2020