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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

00:15:55

#181 How to Stay Consistent: The Secret to Achieving...

The Leo Alves Podcast ·

2024/11/14

In this episode, I share a personal story about writing my book and how building small, consistent habits helped me achieve my biggest goal.I relate this experience to fitness, emphasising how starting small—like writing just 300 words a day or hitting a step count goal—can lead to major progress over time.So, tune in to learn how habit tracking can transform your journey, whether you're pursuing fitness, weight loss, or life goals. Pre-order my Book on Kindle1-2-1 Online Fitness Member Inquiry

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00:37:49

#180 Simplify Fat Loss in 2025 with These Nutrition...

The Leo Alves Podcast ·

2024/11/11

In this episode, I share various nutrition strategies for fat loss, from calorie tracking and calorie cycling to the Three Plates and Two Snacks approach. Covering different methods for different lifestyles, I break down how techniques like the Jab Deficit and hand-size portion guide can simplify fat loss and why you should be mindful of meal plans. Find out tips for managing cravings, setting boundaries with alcohol, and staying consistent with your chosen approach for sustainable

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00:20:13

#179 Top Fitness Myths You Should Stop Believing

The Leo Alves Podcast ·

2024/11/07

In this episode, I debunk seven popular fitness myths, such as “cardio is the best way to lose fat” and “lifting weights will make you bulky.”By discussing the truth behind these misconceptions, you’ll learn effective fitness strategies prioritising nutrition, strength training, and consistency.Let's focus on what truly works for your fitness journey. Pre-Order my book on Kindle:USA AmazonUK AmazonCanadian AmazonAustralian AmazonFrench AmazonGerman AmazonJapanese Amazon 1-2-1 Online Fitness Member

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00:20:25

#178 Upcoming Book Teaser: Fat Loss Plateaus

The Leo Alves Podcast ·

2024/11/04

In this episode, I share a chapter from my upcoming book, "Your Fat Loss Journey Starts Here", specifically the chapter on fat loss plateaus. I expand on calorie tracking, scale weight, starvation mode, the newbie gains phase, and more! Kindle Pre-Order:USA AmazonUK AmazonGerman AmazonFrench AmazonDutch AmazonJapanese AmazonCanadian AmazonAustralian AmazonIndian Amazon 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat

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00:15:05

#177 7 Simple Meal Prep Tips for Consistent Nutrition

The Leo Alves Podcast ·

2024/10/31

Struggling to stay consistent with your nutrition? Good nutrition doesn’t have to be complicated. In this episode, learn about seven no-fuss meal prep tips to help you keep your nutrition on track effortlessly. From starting simple with easy recipes to batch-cooking protein and investing in quality containers, these tips make meal prep straightforward and manageable. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss

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00:24:39

#176 My Fitness Update: Strength Training,...

The Leo Alves Podcast ·

2024/10/28

In this episode, I share an update on my fitness journey, including my progress after a hamstring tear. I cover how I’m managing strength training, Brazilian Jiu-Jitsu, and nutrition, as well as the role of rehab, stretching, and foam rolling. I also discuss calorie tracking, protein goals, and how I plan to maintain consistency until my upcoming trip to England. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss

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00:57:07

#175 How to Achieve Fat Loss Success (ft. Mike Doehla)

The Leo Alves Podcast ·

2024/10/24

In this episode, Mike Doehla, former owner of one of the USA's most successful nutrition companies, Stronger U, shares his expert tips and advice on achieving successful fitness progress and fat loss. We discuss the importance of planning, support systems, and community, while also debunking common calorie tracking errors and nutrition misconceptions.Mike offers great tips on setting calorie goals, tracking macros, and even suggesting unsustainable approaches. Learn how to balance energy intake,

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00:26:06

#174 The Winter Arc: Tips for Motivation, Nutrition,...

The Leo Alves Podcast ·

2024/10/21

Winter can bring unique fitness challenges, from shorter daylight hours to colder temperatures, making staying active more difficult. This podcast episode offers excellent tips for overcoming these seasonal obstacles. Learn how to stay motivated by focusing on consistency, incorporating mini workouts, and seeking accountability. Discover winter nutrition strategies to support energy levels, manage holiday indulgence, and discover a mental health suggestion. All of that and much more! 1-2-1 Online

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00:51:33

#173 Eating Well While Travelling: Nutrition Lessons...

The Leo Alves Podcast ·

2024/10/17

Travelling through Central and South America can be a challenge when it comes to maintaining good nutrition. In this episode, nutritionist Hannah Norris shares her experiences and tips for staying healthy while travelling in these regions. From finding vegetables and protein sources to balancing the enjoyment of local cuisine with healthy eating habits, Hannah provides great suggestions and advice for travellers. We discuss everything from street food safety to digestive health and how cultural

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00:14:06

#172 The 'Make It Invisible' Trick

The Leo Alves Podcast ·

2024/10/14

In 2010, I was a 15-year-old addicted to my Xbox 360, spending hours gaming and snacking on junk food. Then, one day, I made a simple change that helped me instantly quit my gaming habit. In this episode, I share how I unknowingly used James Clear's "Make It Invisible" principle from Atomic Habits to break my Xbox habit and what it taught me about building a healthier environment for personal growth. Whether removing temptations or making positive cues more visible, learn how to shape your

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00:18:01

#171 Strength Training Tips: Form, Nutrition, and...

The Leo Alves Podcast ·

2024/10/10

Are you trying to build strength and muscle but not seeing the desired results? In this episode, learn seven key tips that can help you maximise your progress and avoid common mistakes along the way.Find out why good form is more important than lifting heavy weights, the significance of not skipping muscle groups, and how progressive overload is crucial for muscle growth. I’ll also discuss the importance of rest, nutrition, and accountability in your fitness journey. Plus, find out why comparing

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00:14:03

#170 Calories Burned: Why It's the Wrong Metric for...

The Leo Alves Podcast ·

2024/10/06

Are you obsessed with your fitness tracker's calories burned feature? You might be surprised to learn that this focus could hinder your progress. In this episode, I explain why tracking calories burned during workouts can lead to inaccuracies, create unhealthy relationships with exercise and nutrition, and distract you from more meaningful metrics like strength and form. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss

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00:09:22

#169 Why I Broke My 1,800-Day Streak

The Leo Alves Podcast ·

2024/10/03

Have you ever felt stuck in a plateau, clinging to habits that once worked but no longer push you forward? In this episode, I share my journey of breaking a 1,800-day streak with Duolingo and how it led to a breakthrough in my language learning and fitness goals. Learn how to set high and low-motivation goals and why relying too heavily on low-barrier tasks can hold you back. Find out how reassessing and setting new challenges can propel you out of a plateau, whether in language learning or

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00:18:05

#168 How to Stay Active Even When You're Short on Time

The Leo Alves Podcast ·

2024/09/30

Struggling to find time for fitness in your busy schedule? In this episode, learn seven effective strategies to stay fit without spending hours in the gym. From simple changes like taking the stairs to 15-minute full-body workouts, these tips will help you implement exercise into your daily routine effortlessly. Discover what "exercise snacks" are, the importance of accountability, and why overthinking your fitness journey can hold you back. 1-2-1 Online Fitness Member Inquiry

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00:14:03

#167 How to Set Your Nutrition Goals for Fat Loss

The Leo Alves Podcast ·

2024/09/26

Are you struggling to set your nutrition goals for fat loss? This episode teaches a simple yet effective approach to creating a sustainable nutrition plan. Find out how to set up a calorie deficit using my free online calorie calculator, establish a protein goal to help with muscle building and satiety, and incorporate more fruits and vegetables into your diet. These strategies are all covered to help you achieve your fat loss goals in a manageable way. 1-2-1 Online Fitness Member Inquiry

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00:17:20

#166 Upper Body Push Day: 5 Great Exercises for...

The Leo Alves Podcast ·

2024/09/23

In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps.From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body.Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible.Whether you’re new to push workouts or looking to optimise your routine, this episode has you covered! 1-2-1 Online Fitness Member Inquiry

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00:29:06

#165 25 Fitness Lessons in 29 Years

The Leo Alves Podcast ·

2024/09/19

In this podcast episode, and for my 29th birthday, I share 25 fitness-related lessons that I wish I had known before I started my journey. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at leo@kairos.online

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00:18:07

#164 A Guide to Upper Body Pull Workouts: Build Your...

The Leo Alves Podcast ·

2024/09/12

In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique.I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows.Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains.Plus, grab my free Effortless Eating guide to catapult your workout progress!Whether you’re a beginner or looking to improve your pull day, this

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00:21:30

#163 Leg Gains: Top 5 Exercises for Building Strong,...

The Leo Alves Podcast ·

2024/09/05

In this episode, I discuss the top 5 exercises you need to build strong, sculpted legs.Whether you’re new to strength training or looking to improve your leg day routine, these essential exercises will help you achieve impressive lower body gains. I cover everything from Static Lunges and Romanian Deadlifts to Goblet Squats, Glute Bridges, and Seated Leg Curls.Plus, get solid tips on proper form, common mistakes to avoid, and how to incorporate these exercises into your workout plan for top

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00:10:13

#162 Breaking Free from Exercise as Punishment

The Leo Alves Podcast ·

2024/08/29

In this episode, I discuss a part of my journey growing up in South London and how early experiences shaped my relationship with fitness.From watching my mum skip rope to enduring military-style workouts as a cadet, exercise initially felt like a punishment rather than a source of joy. I share how this mindset led me to distance myself from physical activity and how I eventually transformed my approach to fitness.I also briefly discuss Kat's story, a fellow South Londoner who changed her

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