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PODCAST

The Leo Alves Podcast

I hope you"ve got your coffee handy. You"ll need it as we share workout suggestions, nutrition hacks, consistency tips, life insights, a few laughs, and any other interesting topic, fitness or non-fitness related, thrown our way. What sets this podcast apart? It"s just genuine conversations, experienced suggestions, and the occasional hard truth. So, let"s make this journey together, one episode and a coffee at a time. Want more? Connect with me on Instagram and Twitter at @leoalvespt

health & fitness fitness

All Episodes

00:48:25

#90 Performance goals, chin up tips and figuring out...

The Leo Alves Podcast ·

2023/03/20

I speak to New York City-based personal trainer and online coach Alexa Cohen in this episode.Alexa's InstagramAlexa's TikTokMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listChin-up Regression Video Examples:Alexa's "How to get your first chin up" reelLeo's "Eccentric Chin-ups" exampleLeo's "Dead Hangs" exampleLeo's "Flexed Arm Hang"

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00:19:29

#89 Strength training or cardio for weight loss,...

The Leo Alves Podcast ·

2023/03/15

In this episode, I fill you in on some brief life updates and answer three questions I've recently been asked.My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:43:32

#88 Gym etiquette 101 (ft. Myles Nesbeth)

The Leo Alves Podcast ·

2023/03/10

In this episode, I speak to my good mate and fellow coach, Myles Nesbeth, about gym etiquette tips that are important for you to know.Myles' InstagramMyles' TwitterMyles' TikTokMyles' websiteMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:24:19

#87 How to implement exercise when busy, why Italy...

The Leo Alves Podcast ·

2023/03/05

In this episode of The Leo Alves Podcast, I cover three subjects I've been asked about recently, such as how to incorporate exercise into your routine when busy, why Italy has the lowest obesity rate in Europe and considerations to make when you start strength training for the first time.My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email

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00:32:09

#86 Avoid these 14 common fitness myths

The Leo Alves Podcast ·

2023/02/28

In this episode, I talk you through 14 common fitness myths to avoid in no particular order.My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:21:47

#85 Is obesity all genetic and the most low-barrier...

The Leo Alves Podcast ·

2023/02/23

In today's episode, I cover various topics I've recently encountered, such as:Whether or not obesity is geneticSodium intakeA workout consistency tipThe most low-barrier health habit you can implementHow to spot reduce fatEnjoy the listen, and don't forget to subscribe and leave a review!My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email

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01:05:40

#84 Vegan v carnivore, does metabolism slow down the...

The Leo Alves Podcast ·

2023/02/18

In this episode, I speak to my good friend and fellow Portuguese coach, Miguel Mendes, about a massive variety of topics, including:The impact your community can and will haveWhether or not fitness information is at its least or most confusingVeganism and carnvioreDoes your metabolism slow down the older you getThe anabolic windowOtherwise, enjoy the listen and check out our social media links below:Miguel's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here

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00:28:17

#83 BJJ, protein powder and when to go into a calorie...

The Leo Alves Podcast ·

2023/02/13

In this episode, I cover various topics such as protein powder, how to get more fibre, when to transition into a calorie surplus and how to know when you should change up your workout programmes.My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:22:07

#82 Social interaction, sweating and muscle imbalances

The Leo Alves Podcast ·

2023/02/08

In this episode, I go over several questions I've been asked over the last few days, including:Whether you should train when you're soreIf sweating is necessary during a workoutAn update on my fitness journeyIs it okay if form declines the heavier the weight getsWhat to do about muscle imbalancesEnjoy the listen!My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss

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00:19:42

#81 Why obesity is low in Japan, why most people quit...

The Leo Alves Podcast ·

2023/01/28

In this episode, I go over three subjects I've been asked about, including:Why is obesity so low in JapanWhy most people quit their fitness journey and what you can do about itCan you gain muscle and lose weight simultaneouslyMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:28:06

#80 Tips for gym intimidation, sleep and losing...

The Leo Alves Podcast ·

2023/01/20

In this episode, I cover the subjects of getting over your gym intimidation, improving your sleep quality, and tips for losing weight without tracking food.Enjoy the listen!My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:20:30

#79 How to lose weight, increase your step count and...

The Leo Alves Podcast ·

2023/01/16

In this episode, I cover the three subjects you voted for on my Instagram story, including:How to lose weight, put simplyHow to effortlessly increase your step countTips for programming a workout sessionEnjoy the listen!My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:22:55

#78 Tips for losing weight on a budget, growing...

The Leo Alves Podcast ·

2023/01/12

In this episode, I cover my Instagram story's three winning subjects from the polls. This includes tips for losing weight on a budget, gaining muscle in simple terms, and growing bigger and stronger glutes.My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:22:53

#77 How to crush your fitness goals in 2023

The Leo Alves Podcast ·

2023/01/08

In this episode, I share seven tips to help you crush your fitness goals in 2023. As always, if you have any questions on the back of this, then send them over via email at leo@kairos.onlineMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:20:37

#76 The menstrual cycles impact on fat loss and...

The Leo Alves Podcast ·

2023/01/04

In this episode, I cover the menstrual cycle and its impact on fat loss, nutrition and resistance training. Enjoy!And if you liked the episode, drop a follow and a review. Just honest, hard work here.My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:26:49

#75 Pita bread story, wild boar story and the...

The Leo Alves Podcast ·

2022/12/29

In this episode I share three personal stories that I've never shared anywhere else on social media before, including pita bread, wild boards and Fitbits! Enjoy.My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:22:42

#74 South London, alcohol and wild boars

The Leo Alves Podcast ·

2022/12/23

This episode is more personal and less about health and fitness. I cover stories about where I grew up and alcohol and briefly touch on how my experience with a wild boar made me do things differently regarding my health and fitness.My email: leo@kairos.onlineMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listClick here for a random

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00:14:47

#73 Intuitive eating, book recommendations & rest days

The Leo Alves Podcast ·

2022/12/15

In this short Q&A episode I answer 6 different questions.My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:39:52

#72 Maintenance, psychology & self-talk (Melissa de...

The Leo Alves Podcast ·

2022/12/08

In this episode I catch up to Kairos Online member, Melissa. We cover various topics such as psychology, university, the importance of positive self-talk, going into a maintenance phase, and more. Enjoy!Melissa InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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00:14:11

#71 Tips for navigating the festive period

The Leo Alves Podcast ·

2022/12/01

In this episode, I share six different tips that'll help you navigate the festive period 🎄My email: leo@kairos.onlineMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list

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