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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

00:59:41

#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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00:21:42

#150 My 30-Day Fat Loss Documentation

The Leo Alves Podcast ·

2024/05/29

In this episode, I summarise my 30-day fat loss documentation and include my thoughts, feelings, processes, aims, and goals for the future.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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00:59:17

#149 Moving Forward with Melissa: Memories and...

The Leo Alves Podcast ·

2024/05/21

In this episode of The Leo Alves Podcast, I catch up with Melissa, a good friend and a former 1-2-1 online fitness member.We discuss the following:Her recent travels to Sevilla and Oslo75 hardHer experience in working with meWhat she's continued to apply to her fitness moving forwardMy 30-day fat loss documentationHer feelings about scale weightCalorie trackingAnd moreEnjoy the listen! Inquire About Becoming a 1-2-1 Online Fitness MemberLeo's InstagramMelissa's InstagramXThreadsYouTube

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00:47:44

#148 Laura's Lifestyle Change: Fat Loss, Legumes and...

The Leo Alves Podcast ·

2024/05/08

In this podcast episode, my good friend and 1-2-1 online fitness member, Laura, joins me for a chat.We mainly discussed her trip to South Korea, her fat loss journey so far, fibre intake, training in the gym, chin-ups as performance goals, and the inclusion mindset regarding nutrition. Inquire About Becoming a 1-2-1 Online Fitness MemberLeo's InstagramLaura's InstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Meal Planning GuideFree Protein Cheat SheetSubscribe to my

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01:00:27

#147 Alex's Life-Changing Adventure (ft. Alexandre...

The Leo Alves Podcast ·

2024/05/01

In this episode, 1-2-1 online fitness member Alex and I discuss his fitness journey over the last one and a half years, mainly focusing on his transition from a calorie deficit and focusing on fat loss to consistently eating in a slight calorie surplus and making our biggest objectives muscle and strength gain.We also cover mindset, the pros of being an online coach, and any potentially awkward moments!Enjoy the listen! Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX

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01:28:36

#146 Boundaries, Family & Relationships (ft. Dr Josh...

The Leo Alves Podcast ·

2024/04/10

In this episode of The Leo Alves Podcast, I speak to psychologist Dr. Josh Smith.We cover various subjects, including but not limited to:Setting boundariesFamilyPartnersRelationshipsRelapse driftingYour environmentAnd more! Inquire About Becoming a 1-2-1 Online Fitness MemberLeo's InstagramDr Josh Smith'sX (Twitter)ThreadsYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss GuideFree Meal Plan GuideFree Protein Cheat SheetSubscribe to My Email ListCalorie CalculatorEmail me at

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00:17:43

#145 The Role of Community and Environment

The Leo Alves Podcast ·

2024/04/05

In this podcast episode, I read an unfinished chapter from the book I'm working on. I discuss the topics of partners, peer pressure, community, microculture and eating with company. Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX (Twitter)ThreadsYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss GuideFree Meal Plan GuideFree Protein Cheat SheetSubscribe to My Email ListCalorie CalculatorEmail me at leo@kairos.online

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00:12:16

#144 The Best & Worst Protein Sources

The Leo Alves Podcast ·

2024/04/01

Discover why protein isn't just for athletes but a vital nutrient for everyone. I discuss with you the best and worst protein sources, from seafood to nuts, offering practical advice for integrating optimal protein intake into your diet. Whether you're a gym enthusiast or a casual listener, learn how protein serves your body, aiding in repair, hormone production, and overall well-being, and find out daily intake recommendations. Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX

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00:16:49

#143 The Gym Breakfast: Start Your Day Strong

The Leo Alves Podcast ·

2024/03/28

Let's discuss everything breakfast-related.I will debunk the myths about fasting vs. eating before exercising and then share tips on balancing proteins, carbohydrates, healthy fats and fibre to optimise your energy and performance.I also share five easy and adaptable breakfast suggestions, including omelettes, oats, frozen fruit blends, sandwiches, and cereals.So join me in this episode to improve your morning meal and fuel your fitness goals with knowledge and flavour! Inquire About Becoming a

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00:17:33

#142 The Truth About Walking and Weight Loss

The Leo Alves Podcast ·

2024/03/24

In this episode, I discuss the tremendous power of walking, specifically from a fat loss perspective.I expand on the myths surrounding the 10,000-step goal and provide practical tips for increasing your NEAT (Non-Exercise Activity Thermogenesis).Learn how integrating simple walking routines can significantly better your health, mood, and cognitive function, making it an ideal exercise for everyone, especially if you’re new to fitness or getting back on track.I’ll also share inspiring success stories

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242 results

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