PODCAST

DW Fitness Chat

Dave Watkeys

Fitness education on training, nutrition, mindset and everything else!

health & fitness fitness

All Episodes

09:53

#091 - From "I Have To" to "I Get To": Reframing Your...

DW Fitness Chat ·

2023/10/13

In today's episode, we have a two-part discussion that will transform the way you think about your fitness journey. Our host, Dave Watkeys, dives into the power of language and how it can either propel you forward or hold you back. He emphasizes the importance of being mindful of the phrases we use about ourselves, our bodies, and our goals. Dave also explores the concept of reframing our mindset when it comes to dieting and exercising. Instead of feeling like we "have to" do these things, he

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15:16

#090 - Igniting Change: The Key Lessons That...

DW Fitness Chat ·

2023/10/10

Continuing from his last podcast, Dave dives into five key factors that have changed the game for him personally, professionally, and in his health and fitness journey. Today, we'll explore the power of delayed gratification, the benefits of changing your environment, and the importance of cultivating an undeniable level of conviction and belief.

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15:16

#089 - Igniting Change: The Key Lessons That...

DW Fitness Chat ·

2023/10/06

In today's episode, we are diving into Dave's personal journey in the world of fitness. This episode, and potentially a few more to come, will explore the biggest lessons Dave has learned along the way and the changes he had to make to achieve his goals. From reducing alcohol intake to creating non-negotiables and catching himself before falling off track, Dave shares valuable insights and relatable experiences that can inspire and motivate you on your own fitness journey.

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12:44

#088 - Refining Your Calorie Intake: The Key to...

DW Fitness Chat ·

2023/10/03

In today's episode, we're tackling a topic that many of us can relate to: tracking calories. Dave shares the importance of refining our approach to nutrition and how it can make a significant impact on our results. October and November take center stage as the crucial months for setting the tone and momentum for our health and fitness journey. Discover why tracking your food intake, even if you're already following a diet plan, can be a game-changer. Dave offers insights, personal experiences, and

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16:46

#087 - Approaching Big Events: Strategies for Success...

DW Fitness Chat ·

2023/09/28

In today's episode, we will be diving into the topic of big events and how to approach them in a healthy and balanced way. Whether it's a wedding, a conference, or any other major social gathering, we all know that these events can sometimes throw us off track with our fitness goals. But fear not, because we have some great tips and tactics to share with you. Host Dave Watkeys will discuss the importance of setting intent and making a game plan before the event, as well as the consequences that come

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11:40

#086 - Why Attaching Personal and Professional...

DW Fitness Chat ·

2023/09/26

Today, we're diving into a topic that has been instrumental in my own personal health and fitness journey: attaching personal and professional reasons to your fitness goals. As we approach the end of the year, it's crucial to focus on taking care of ourselves so that we can set ourselves up for success in the future. Trust me, I've been there and struggled with consistency, but I've found a method that has helped me level up and make lasting progress.

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11:21

#085 - Sensation Training: The Mistake That Stops...

DW Fitness Chat ·

2023/09/22

On today's episode, we're diving into the topic of chasing sensation in training. From beginners to experienced gym-goers, so many people fall into the trap of selecting exercises or workout methods simply because they cause a burn or discomfort. But does this sensation actually lead to any real improvements in your fitness journey? Host Dave Watkeys breaks it down and offers some valuable insights. He also discusses the differences between men and women when it comes to sensation training and why

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14:25

#084 - Fear, Stress, and Bad Decisions: Navigating...

DW Fitness Chat ·

2023/09/20

In today's episode, titled "End of Year," we dive into the pressures and challenges that many of us face as the year comes to a close. Dave shares his observations from conversations with clients and explains why this time of year can be particularly overwhelming. But fear not! Dave offers valuable insights and strategies to help you navigate this hectic period and stay on track with your health and fitness goals. Tune in as we discuss the importance of setting nonnegotiables, reframing fears, and

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19:18

#082 - Normalizing Hunger: Breaking Down the Stigma...

DW Fitness Chat ·

2023/09/15

Dave delves into the concept of hunger in our modern society, where food is readily available at all times, and how it has become vilified. Dave emphasizes the importance of normalizing hunger and understanding its role in our lives.He discusses the different stages of hunger and the significance of embracing it, especially when on a journey to lose body fat. Hunger is not something to be feared, but rather celebrated as a sign that our bodies are utilizing the food we consume efficiently. Dave

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08:32

#081 - How Stress and Personal Standards Impact Your...

DW Fitness Chat ·

2023/09/11

We'll be exploring a fascinating observation that I've made in my own life and while coaching others. It seems that stress and our physical fitness go hand in hand. In this episode, we'll discuss how stress can lead to certain actions that ultimately impact our fitness levels.

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13:32

#080 - The Smart Approach to Supplements: Essential...

DW Fitness Chat ·

2023/09/06

Dave stresses the importance of viewing supplements as the icing on the cake, rather than the cake itself. He highlights the tendency for people to rely on supplements as a "magic potion" instead of addressing their behaviors and habits. With laziness and comfort becoming the norm, many individuals prefer the ease of consuming a supplement rather than putting in the work at the gym or focusing on nutrition. Dave recognizes that supplement needs vary depending on individual goals and context. Instead

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16:20

#079 - The Science Behind Lagging Body Parts:...

DW Fitness Chat ·

2023/09/04

In today's episode, host Dave Watkeys dives into the topic of lagging body parts. We've all experienced it - certain areas of our bodies just don't seem to respond as quickly as others when it comes to training. Dave shares his personal experience with lagging body parts and how he was able to turn things around after years of frustration. He also touches on key factors to consider when addressing lagging body parts, such as training duration, form, and the importance of prioritizing weak areas. So,

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12:48

#078 - Debunking the Myth of a Slow Metabolism:...

DW Fitness Chat ·

2023/09/01

In this episode, I'll address a common misconception about metabolism. One of the comments I recently heard during a consultation was that fat loss becomes harder as our metabolism slows down. But is that really the case? I'll explore the truth behind this claim and provide some valuable insights into how our lifestyle choices and responsibilities impact our ability to stay in shape.

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15:26

#077 - Why Changing Training Programs Often is a...

DW Fitness Chat ·

2023/08/29

In today's episode, we delve into the topic of repeating training programs. You may have heard the common misconception that your training program should change frequently, but is that really the case? Host Dave Watkeys will debunk this myth and shed light on why consistency is key when it comes to training. From improving neurological pathways to tracking performance and achieving optimal results, Dave shares valuable insights on the importance of repeating workouts. He also addresses the tendency

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09:44

#076 - Ten Years from Now: Evaluating the Impact of...

DW Fitness Chat ·

2023/08/25

In this episode, titled "10 years," your host Dave Watkeys reflects on the impact of time on success and failure. Inspired by a quote from the book Atomic Habits, Dave ponders the habits and trajectory of his own life as he approaches his thirties. He poses an important question to the listeners: What will the next ten years look like if we continue with our current habits? Are we heading towards a positive, fulfilling future, or are we setting ourselves up for disappointment?

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09:24

#075 - Beyond Black and White: Exploring the Gray...

DW Fitness Chat ·

2023/08/23

In today's episode, we're diving into a topic that many people overlook when it comes to their health and fitness journey - the gray area. Host Dave Watkeys sheds light on the misconception that this journey is black and white, and why it's crucial to understand the gray area that exists for each individual. Drawing from personal experiences and client interactions, Dave explores the challenges that arise when we expect simple, yes-or-no answers. He emphasizes the importance of delving into the gray

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11:22

#074 - The Truth About Body Fat: Understanding the...

DW Fitness Chat ·

2023/08/21

Last week, we covered the first five factors, and today we'll explore the next five reasons. From the impact of our environment to the influence of our upbringing, Dave sheds light on how these factors play a significant role in our calorie intake and ultimately, our body fat. Additionally, he highlights the importance of delayed gratification and why it's crucial for achieving long-term fitness goals.

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13:08

#073 - The Truth About Body Fat: Understanding the...

DW Fitness Chat ·

2023/08/15

In today's episode, we're going to explore a topic that is all too familiar to many of us: why do people gain body fat? We're going to delve into the underlying factors that contribute to weight gain, the misconceptions surrounding overeating, and the importance of understanding and addressing these issues for long-term success.

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13:03

#072 - The Science of Rep Schemes: Maximize Muscle...

DW Fitness Chat ·

2023/08/02

In today's episode, we'll be exploring the fascinating world of rep schemes and how they impact our workouts. Have you ever wondered whether low reps or high reps are the key to achieving your fitness goals? Well, we've got some interesting insights to share. Tune in to hear more about training close to failure, the role of hard work in achieving a great physique, and the importance of finding the right rep range for you. Plus, we'll touch on the challenges women and men face in building muscle and

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05:47

#071 - Enjoying the Journey: Finding Joy in the...

DW Fitness Chat ·

2023/07/31

In this episode, we will explore the tendency we all have to turn our leisure activities into tasks to be checked off the to-do list. From reading a book to going for a walk or hitting the gym, we often forget to simply enjoy the process and be present in the moment. We are here to remind you of the importance of finding joy in the journey. Engaging in these activities is a privilege, and it's time to shift our perspective and have some fun along the way.

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