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The BIG fitness podcast with Dave Ballantine and Calumn Duthie

The BIG fitness podcast with Dave Ballantine and Calumn Duthie

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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Currently playing episode

S3 E4 Client questions answered.

The BIG fitness podcast with Dave Ballantine and Calumn DuthieFeb 01, 2022

00:00
25:55
S3 E20 No one cares how much you know, until they know how much you care
May 31, 202201:02:54
Laura Charteris Tadrowski - Improving post natal recovery
May 24, 202201:02:52
Is it really that simple?

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!


May 17, 202229:34
Ruthless application of the basics with Max Johnson

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. 


May 10, 202201:19:52
Sometimes, close enough is good enough!

Sometimes, close enough is good enough!

Sometimes we get caught up in the details, when many of us just need to get a little better to see results.
May 03, 202217:53
S3 E15: 2 Mindset flips for better results

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


Apr 19, 202226:44
S3 E14 MythBusters

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


Apr 12, 202238:29
S3 E13 Goal evolution - Interview with Nicola Scott
Apr 05, 202255:51
S3 E12 It's not all 6 packs and thigh gaps

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

Mar 30, 202238:00
S3 E11 Technical difficulties

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


Mar 22, 202221:05
S3 E10 Trust me, I've been told. - Interview with Andy Watson
Mar 15, 202240:60
S3 E9 Kick him in the .... and run away

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

Mar 08, 202237:17
S3 E8 5 tips you can use right now to improve your results

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


Mar 01, 202226:04
S3 E7 Comparison is the thief of joy, or is it?
Feb 22, 202244:03
S3 E6: Return of the Cal. (plus 5 tips for busy people)
Feb 15, 202235:38
S2 E5: You are the average of what you do

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


Feb 08, 202214:07
S3 E4 Client questions answered.
Feb 01, 202225:55
S3 E3 - One macronutrient to rule them all
Jan 25, 202242:51
S3 e2 The gym beginners checklist (part 2)

S3 e2 The gym beginners checklist (part 2)

In this episode we bring you 5 more tips to help you get into the gym (or get back in!)
Jan 21, 202228:27
S3 E2 (part 1) The gym beginners checklist

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


Jan 18, 202226:03
S3 E1! The goal setting one.
Jan 11, 202236:48
S2 E18 The End of year wrap up

S2 E18 The End of year wrap up

Episodes with music are only available on Spotify.

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

Dec 14, 202147:06
S2 E17: The "C" Word

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

Dec 07, 202136:31
S2 E16 5 tips to get the most out of your workouts
Nov 30, 202134:36
S2 E15: Eating tips for when you're away from home
Nov 23, 202131:45
S2 E14: Should you workout when you are sick...?
Nov 16, 202124:26
S2 E13: 5 social media fitness myths - busted!
Nov 09, 202149:06
S2 E12 Results may vary
Nov 02, 202117:47
S2 E11: What are your non-negotiables?
Oct 26, 202142:59
S2 E10: No pain, no gain?
Oct 19, 202126:22
S2 E9 Exercise sucks for fat loss...
Oct 12, 202141:08
S2 E8: How to eat better anywhere.
Oct 05, 202122:38
S2 E7: Tips for training when you're short on time
Sep 28, 202139:05
S2 E6: Structure equals freedom

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

Sep 21, 202143:26
S2 E5: Sometimes we get things wrong...

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. 



Sep 14, 202135:21
S2 E4: All or nothing doesn't work
Sep 07, 202134:33
S2 E3: Everything your need to know about NEAT
Aug 31, 202135:22
79: 9 Freaking fabulous fat loss tips
Aug 24, 202150:21
78. A new era...
Aug 17, 202130:22
77. 3 better measures of progress

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. 


Aug 04, 202114:19
76: The myth of willpower and make your training complement your lifestyle

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


Jul 27, 202115:59
75: NEATen up for better results

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/

Jul 20, 202119:39
74: Fat loss is simple, not easy

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

Jul 13, 202123:28
73: 3 tips to make your progress easier

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


Jul 07, 202115:16
72: Beat minimums, make progress

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


Jun 29, 202113:27
71. How to beat the fear of getting started

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

Jun 15, 202115:14
70. The 4 S's of successss

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

Jun 08, 202112:21
69: How to set your calories up for fat loss success

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


Jun 01, 202124:13
68: The unsexy keys to progress

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


May 26, 202113:53
67: Interview with Colin Cox
May 18, 202122:39