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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

00:14:03

#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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00:59:41

#161 The Ultimate Guide to Tracking Fat Loss Progress...

The Leo Alves Podcast ·

2024/08/22

In this episode, Ben Cure and I discuss common mistakes you might make when tracking fat loss progress.We expand on why relying solely on scale weight can be misleading and discuss smarter, more effective indicators of progress, including body measurements, progress photos, and even old clothes.Ben and I also highlight the importance of tracking improved habits, strength gains, and mental well-being during a fat loss journey.The episode wraps up with a light-hearted overrated/underrated game, during

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00:15:08

#160 Best Home Gym Equipment to Invest in for 2025

The Leo Alves Podcast ·

2024/08/15

"Best Home Gym Equipment to Invest in for 2025" discusses the best exercise gear for building a home workout space that suits any fitness level.This episode covers the best home gym equipment to consider, whether starting a home gym from scratch or upgrading your existing setup.I discuss the benefits of adjustable dumbbells, barbells, resistance bands, pull-up bars, gym benches, suspension trainers (TRX), and essential cardio equipment.Plus, I share my thoughts on the value of multi-gym machines,

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00:20:02

#159 I Tore My Hamstring

The Leo Alves Podcast ·

2024/08/08

In this episode, I discuss how I tore my hamstring and what I will do for my recovery, training and nutrition. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsFacebookTikTokYouTube 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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00:15:39

#158 The Unsexy Health Habits You Need to Prioritise

The Leo Alves Podcast ·

2024/08/01

In this episode, I discuss "The Unsexy Health Habits You Need to Prioritise."I felt it was crucial to address the essential fitness and wellness habits often overshadowed by social media trends but are vital for a healthier life.So, don't miss this informative episode that cuts out the crap and focuses on what truly matters for your well-being. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsFacebookTikTokYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating

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00:14:16

#157 Balancing Nutrition and Social Meals: A Guide

The Leo Alves Podcast ·

2024/07/25

"Balancing Nutrition and Social Meals: A Guide" shares strategies for maintaining healthy eating habits while enjoying a social life.I suggest avoiding back-to-back meals, sticking to one plate, and reconsidering dessert choices. I also share the benefits of tracking calories starting from your meal, waiting 10 minutes before seconds, and having protein beforehand. Set realistic expectations for social meals and learn my advice to enjoy guilt-free dining.This episode is perfect for you if you want

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00:16:10

#156 Get Your First Chin-Up: Beginner's Guide

The Leo Alves Podcast ·

2024/07/18

In this episode, "Get Your First Chin-Up: Beginner's Guide," everything needed to achieve that first chin-up is covered.The episode starts with a personal chin-up story, followed by advice on purchasing a chin-up bar and adopting the grease-the-groove approach to build strength. Various chin-up variations are discussed to keep workouts effective and engaging.Additionally, there's a focus on the nutritional aspects, outlining calorie and protein goals to support training. The role of body weight in

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00:50:24

#155 How to Break Through Fat Loss Plateaus (ft....

The Leo Alves Podcast ·

2024/07/11

In this episode, find out how to break through fat loss plateaus with suggestions and tips.Ashleigh and I discuss common reasons for fat loss plateaus, such as inaccuracies with calorie tracking and a natural decline in consistency.Learn about metabolic adaptation, the myth of "starvation mode," and effective ways to tackle self-sabotage.Whether you're struggling with food tracking, eating out, or social media comparisons, this episode offers experienced advice to help you overcome obstacles and

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01:00:18

#154 Overcoming Injuries: Hip Surgery, PTSD, and...

The Leo Alves Podcast ·

2024/07/04

Join me in this episode as I sit with renowned fitness coach Susan Niebergall.Find out about Susan's journey from being a teacher to becoming a top personal trainer, and get a sneak peek into her upcoming fitness book. Learn valuable tips on communication in fitness coaching, strength training while injured, and the importance of personalised training.Susan shares her personal story of hip surgery recovery, dealing with PTSD, and overcoming injuries. We also discuss myths and facts about fat loss,

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00:20:12

#153 Exploring the Carnivore Diet: Pros, Cons, and...

The Leo Alves Podcast ·

2024/06/27

This episode explores the carnivore diet, focusing on its main principles, benefits, and drawbacks. I discuss what the diet involves, its high protein content, and its simplicity. On the downside, I cover its unbalanced nature, lack of fibre, and sustainability issues. I also address social limitations and the potential for disordered eating. Finally, I share my thoughts on the diet. Tune in for a balanced view of whether the carnivore diet is right for you. Inquire About Becoming a 1-2-1 Online

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00:07:43

#152 A Mini Rant on Comparison

The Leo Alves Podcast ·

2024/06/12

In this episode, I have a seven-minute rant on the topic of comparison, including what it seems like other people always eat and drink, their rates of progress and the different diets, as well as social media images and the genetic elite.Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Meal Planning GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at leo@kairos.online

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00:53:11

#151 Toronto, Training Splits and Cardio (ft. Myles...

The Leo Alves Podcast ·

2024/06/05

In this episode, I get my good mate, fellow coach, and London native Myles Nesbeth on for a chat.We discuss topics such as:His experience living in Canada and TorontoDifferent training splitsCrossfitCardioBrazilian Jiu-JitsuAnd more!Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramMyles' InstagramXThreadsMyles' ThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Meal Planning GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at

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