The DoTheWork Podcast

After a fair few months off, I'm back with a new episode. In this one I discuss the most important principle to apply when it comes to improving your consistency with your training. This strategy can be plugged into anything you're working at however including steps, nutrition etc but the example I use here is training and specifically how I've managed to be incredibly consistent with my own training which is yielding fantastic results.

---

In this one I address the common question of how many calories are required to lose weight. People want to hear a blanket and simple answer but of course, it's never always that simple - but here's a foolproof strategy you can plug in to achieve weight loss.

---

Today the band was back together and I was joined by Annika McGivern, James 'Crabby' Crichton & James McDowell and we had a really insightful conversation about the reasons we believe people have about why they don't exercise more frequently. Only 14.3% of the UK's population has a gym membership and we believe this to be a problem and something that needs tackling.

Annika is a Sport & Exercise Psychology Coach who specialises in working with Equestrian Athletes and also Personal Trainers. 

Crabby is a Strength & Conditioning Coach who specialises in working with male athletes via his Adapt & Develop Programme or his Plyo & Power Programme.

James is a Personal Trainer who specialises in working with females and more recently has worked with female athletes including work with some Irish Dancers.

You can find them on social media...

Annika - @amp_performancepsych

Crabby - @crabbys_corner

James - @james_fit_mcdowell

---

It's that time again when most people just completely switch off from health & fitness and pile the lbs on. Here's what I've told my clients to do.

---

I go solo in this episode and discuss what should be your real aim behind creating a habit and the key things you must consider psychologically when approaching introducing and maintaining habits.

---

Welcoming Teresa DeNike, BS, CCSH to The DoTheWork Podcast. Teresa is a registered clinical sleep educator and the founder of SleepBetterNYC.

In this episode Teresa talks about sleep apnoea, libido, alcohol, environment and much more to highlight the importance of getting a good nights sleep in relation to your goals and also overall health and mental health.

You can find Teresa on social media @SleepBetterNYC and you can view her website at https://sleepbetter.nyc

--- 

Welcoming @sky.elizabeth.coaching to The DoTheWork Podcast. Sky is a female only coach and she helps improve their relationship with food, their bodies and exercise. She has a array of experience and qualifications. I wanted to get Sky on to discuss all things FEMALE, I don't think there is enough education for females for learning about their own bodies, their hormones and the changes that happen. This podcast will clear a lot of that up for you!

Sky is also a certified MNU Nutritionist.

You can find Sky on social media @sky.elizabeth.coaching 

---

We hear a lot about how important it is to get balance and moderation in what we do in health & fitness and I do believe this is the destination we should all be aiming for. However in this episode I address my thoughts on whether or not people who are striving for weight loss should be striving for balance...

---

I was asked by a client about the structure of their programme and why it had been designed in such a way. Someone else had asked them if they aren't doing a 'bro split' where you train different body parts on different days. In this episode I explain my thoughts on this and how I think you should set your training up in 99% of cases for beginners.

---

In this episode I go solo and discuss the risk of blending in to your environment and settling for average. I explore the idea that in order to be more than average you must stand out and I run through a practical exercise to help you evaluate who around you is settling for average and who is striving for greatness.

---

In this episode I was joined by Life Coach - Joey Drolshagen all the way from South Carolina. This was an incredibly inspiring conversation in which we discussed mindset, fear, success and much much more. Joey has an inspiring story after quitting his high flying corporate job to starting his own business doing what he loves.

He says... "Life is intended to be lived with passion."

What a pleasure it was to be joined by David Grey, I was also accompanied by good friends and regular guests, Crabby & James. The 3 of us have been avid followers of David for a while now and it was fantastic to get him on the show. David is a rehab specialist who uses techniques that differ from most physios in the world. He puts a lot of focus around breathing mechanics and the impact that can have on the ribcage which the effects the rest of the body.

We had so many questions for David and could have talked for hours, the conversation included breathing mechanics, injury, stress, recovery and much more. This one is jam-packed with unreal nuggets! 

You can find David on Instagram @davidgreyrehab - you can access the rest of the links for his content via the link in his bio

---

David is also the creator of the lower body basics programme and more recently the core basics programme both of which are absolutely fantastic, many of which of the content I've successfully implemented into my clients training programmes. 

===

You can find Crabby on socials @crabby_corner where he regularly posts valuable content on both FB & IG - 

(Irish) James can be found on IG @james_fit_mcdowell but he spends more time on FB, you can find his business page here - https://www.facebook.com/james.mcdowell.health 

===

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

Following my recent photoshoot I wanted to share my journey with you my listeners and to do this I asked my good friend James McDowell to host this one and interview me! You'll learn more about the diet I endured, the training, how I managed to stick to it and not quit alongside some solid advice that you can implement to your own journey too!

===

It was a pleasure to be joined by the Irishman James McDowell again to discuss his podcast, his work with athletes and the benefits that competitive sport can not only have on your physical health but your mental health and even your career too. This was a jam packed episode - enjoy!

===

James can be found on IG @james_fit_mcdowell but he spends more time on FB, you can find his business page here - https://www.facebook.com/james.mcdowell.health - You can also search for James' podcast The Better Athlete Podcast which is available on all major platforms

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @DaleWallace.PT

Here I share with you 7 ways in which I set my own day up to make sure I am successful, feeling good, managing my energy and most of all happy. I'm not saying this is the exact list for you but I know it works for me. These simple basic tips are exactly what I recommend to all of my clients to make as part of their daily routines.

---

If you'd like to join myself and two good friends Crabby & James on our seminar The Secret To Weight Loss For Life (Online) - Click The Link & Purchase Your Ticket Now!

https://form.jotform.com/210183198953057

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this one I explain the difference between a goal and a fantasy, I also give some actionable tips on how to move away from fantasy and towards a solid goal.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I talk about how demonising foods and completely eradicating them usually leads to adherence issues aka failure with weight loss. I also talk about the importance of the calorie deficit but the others factors that are at play when it comes to managing your hunger and overall health markers. Is the IIFYM (If it fits your macros) approach really the best approach?

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I explain the importance of taking charge of how you feel and how you can use this current situation to take control of your well-being and your health & fitness rather than it going the other way like it may have done last year!

I'm here to help you on that journey.

In this episode I explain the reasons why most people put the weight back on after a dieting phase and I also explain how you can avoid this!

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I explain that I think New Years Resolutions can be a good thing, if the plan is good enough. Many people bash the #NewYearNewMe trend but the bashing it doesn't really help to empower someone to change. If you can leverage the new year to achieve great things then you should do exactly that.

I'm here to help you on that journey.

In this episode I share that I am taking on a new strict regime including both food and training with goal of doing a photoshoot in April 2021. I share with you my journey so far, some of the things I need to do and what I think the pro's and con's are living this way have.

I will be adhoc sharing this journey with you along the way to give you an insight into what it takes to get in incredible shape, the shape that you see on the Gram and desire or think you desire to be in!

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I talk about why I quit my job in management earlier this year to take on PT full-time. I talk about how it was a huge risk and that it will never be the right time for you to make a big decision or investment either, but the truth is you should take the jump anyway - If you know in your gut it's what you need to do, you should do it.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

The Motivation Series - These episodes are short, sharp and will fire you up to DoTheWork!

This episode includes a speech from Denzel Washington about how you should take risks followed by me telling you that you maybe already have everything you already want... Otherwise you would have changed it...

---

If you are READY to TRANSFORM your HABITS -

In this episode which was inspired by Jocko Willink I discuss the theory that discipline equals freedom and compare that to the gym environment and finding yourself stuck with your progress towards your goals.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I had a little rant about something one of my clients experienced with her old 'slimming club' leader. I also talk about how you can manage the people around you so that they are less likely to want to derail you away from achieving your goals.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

Avoiding fear means means avoiding growth...

I share an example from my life where having the courage to overcome fear was the only way to go for me.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I talk about how important having a goal is and how it is the only way to create any hope of achieving what you want. With a goal you have hope. The opposite of hope is hopelessness...

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I talk through some actionable points to help you through lockdown for the second time. It doesn't have to end the same way and these tips will help you make sure of that! 

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

This episode was inspired by Jordan Peterson, Jordan has a theory that most people fail not because they don't aim high enough, but actually because they aim too high and don't break that long-term goal down into smaller achievable goals to give you daily success.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I share with you 5 simple tips to ensure you set your week up for success. This was recorded and published on a Sunday which is when I suggest you put these tips into action. I suggest you do this every single week to create predictability, accountability and then obviously consistency.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I share with you that I believe that people already know what's required for weight loss, well most people anyway. I share with you what I think stands between you and your goal and what to do about it. No filters, straight talking.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this episode I am joined by one of my clients - Paul Rawlinson, a man who has overcome and defeated diabetes. Paul completely changed his lifestyle a few years back from eating and drinking what he wanted everyday to now someone who eats much healthier, exercises 5 days per week and of course is much lighter than he was previously. Paul still manages to find the balance to do what he loves at weekend which is drink plenty of beer. 

I wanted Paul to share this story to prove that it is never too late to change, Paul is now 64 (going on 65) which he reminds us of in the episode, Paul was advised he must change, or.... It was the ultimate motivation for him and he shares his story here in the hope it inspires somebody else who may be at risk of diabetes or other possible health conditions should they not change their lifestyle. 

This isn't just a risk for people who are a little older, this is a genuine risk to anyone who is overweight and lives an unhealth lifestyle. A powerful message from a great guy!

Enjoy this one.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In this quick-fire episode I cover the topic of glute training again. Since being back in the gym I've noticed a lot of ladies with their bands doing lots of band work. I wanted to re-address the importance of the compound movements in training and their benefits compared to solely relying on bands. 

---

In this episode I was joined the the hosts of the Dynamic Duo Podcast all the way from California. Chris & Eric Martinez are identical twins & Fitness Business Coaches and they help Fit Pro's create more income online. Of course prior to that they ran a very successful coaching business themselves.

In this awesome episode I interview Chris & Eric on topics including mindset, daily routines, limiting beliefs, the value of coaching and mentorship and more.

I can't thank the lads enough for taking the time out to come on and provide some really useful content, although these guys coach Fit Pros, I know for you guys listening that there are so many principles that you can take and apply into your own goals.

Chris & Eric have recently released a new book for Fit Pro's titled 'RISE OF THE FIT PROS' of which you can find the link for via their Instagram @chrisandericmartinez 

---

In today's episode guest hosted by the Irishman, James McDowell. It was recorded Live on Facebook and we conducted a live Q&A covering multiple topics including habits, intermittent fasting and more.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

---

In this episode I give you the reason why I believe most people miss on their protein requirement.

I also provide takeaway things that you can implement to improve on this.

Later in the episode I even touch on a theory that Kellogg's Corn Flakes were created with the intention of reducing people's desire to want to have sex and masturbate because Mr Kellogg himself (one of the brothers) felt incredibly strongly that we should abstain from these things.

As described in the episode you can do your own research and make your own mind up on this one!

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach 

In today's episode I was joined by the Irishman, James McDowell. It was recorded Live on Facebook and we discussed at length the importance of understanding motivation and discipline and we also eluded to the fact that it is ok and very normal to not always feel motivated!

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach - @james_fit_mcdowell

In today's episode I shared 5 quick-fire key principles of effective programming. I explain in detail how much thought, care and attention goes into my clients programming and with this explain why it requires exactly that.

I highly recommend you listen to this one with a pen and paper in hand ready to take some notes because I am about to teach you exactly what you need to not only build a full body workout but how to build the intricacies including sets, reps, tempo etc.

You might never look at 'exercise' the same again!

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In today's episode I took the time to explain exactly what online coaching is, who it is aimed at and how it is made up. This is a useful episode for anyone that is considering working with me but isn't sure what to expect. I explain how online coaching isn't just for bodybuilders and bikini athletes and actually how it might be the perfect way to build your confidence in the gyms once they reopen. 

I breakdown each part of my offering and even give you the details on how you can work with me to get guaranteed results.

---

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me - info@dalewallacept.com

SOCIAL MEDIA - @thedotheworkcoach

In today's episode of which was hosted by James Critchen. James Mc Dowell and myself are joined by The Sydney PT aka Angus Bradley all the way from, well, Sydney of course. Angus brought some really interested knowledge to the table about breathing and the impact of effective breathing can have on other areas of your body and life.

We also talked about pelvic floor and some general tips around improvement for the basic key movements.

EXPLICIT WARNING - THERE ARE A FEW NAUGHTY WORDS IN THIS ONE ---

You can find Angus on Instagram @AngusBradley92 - He also co-hosts his own podcast with his brother which is titled Hyperformance Podcast where he has hosted guest including Justin Gatlin and Martin MacDonald.

===

You can find Crabby on socials @crabby_corner where he regularly posts valuable content on both FB & IG - Crabby is also the author of an awesome 42 page Fat Loss E-Book of which you can get by emailing him - crabbypt@hotmail.com - with the words 'PODCAST E-BOOK' and he will get that sent out to you!