PODCAST

DW Fitness Chat

Dave Watkeys

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

health & fitness fitness

All Episodes

08:03

#070 - Shaping the Future: Becoming the Person You...

DW Fitness Chat ·

2023/07/26

In today's episode, we are diving into the topic of the future. Now, I know our core business revolves around body transformations and posting amazing pictures, but let me be clear - we are more passionate about personal growth. In this episode, I want to emphasize the importance of knowing what kind of person you want to become. It goes beyond just physical appearance. We're going to talk about self-reflection, asking those hard questions, and facing the difficult aspects of yourself. Trust me, if

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11:10

#069 - The Importance of Reverse Dieting: Sustaining...

DW Fitness Chat ·

2023/07/24

On this episode of DW Fitness Chat, host Dave Watkeys dives into the topic of reverse dieting. He stresses the importance of utilizing a fat loss phase and explains that a reverse diet should follow to sustain the lost body fat. Living on fat loss calories indefinitely is not sustainable and can lead to negative consequences. The reverse diet involves gradually increasing calorie intake from fat loss to maintenance calories, allowing the body to upregulate itself after being in a deficit during fat

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13:02

#068 - Mastering the Training Session: Quality Over...

DW Fitness Chat ·

2023/07/19

On this episode of DW Fitness Chat, host Dave Watkeys delves into the topic of quality training sessions. Tune in to this insightful episode of DW Fitness Chat as Dave Watkeys explores the elements that contribute to a high-quality training session and how they can positively impact your fitness journey.

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15:12

#067 - Inflammation and Fatigue: Understanding the...

DW Fitness Chat ·

2023/07/17

On this episode of DW Fitness Chat, we discuss the topic of fatigue and its impact on our fitness journey. Our host, Dave Watkeys, dives into various factors that contribute to fatigue and how we can effectively manage it.

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08:46

#066 - Debunking Fitness Myths: Muscle Soreness and...

DW Fitness Chat ·

2023/07/14

On this episode of DW Fitness Chat, we dive into the topics of muscle soreness and sweat rate. Throughout the episode, the speaker addresses misconceptions related to muscle soreness and sweat rate. They emphasize that muscle soreness is common when starting a new workout system, but it should not be the sole indicator of a workout's effectiveness. Similarly, sweating more during a workout does not necessarily lead to greater fat loss or a better workout.

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11:08

#065 - Ready, Set, Commit: Making the Decision to...

DW Fitness Chat ·

2023/07/12

On this episode of DW Fitness Chat, host Dave Watkeys explores the topic of being physically and mentally prepared for fat loss. The journey of fat loss is challenging due to various factors like stress, emotions, and life circumstances that can influence the process. It is crucial to ask oneself if they are truly ready and committed to making the necessary changes. Dave emphasizes the importance of being physically prepared, which means spending time outside of fat loss before starting a fat loss

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13:16

#064 - Surroundings and Success: Navigating...

DW Fitness Chat ·

2023/07/10

Dave dives deep into the topic of environment and its profound impact on our health and fitness. He explores how the country and city we live in can shape our behavior and lifestyle choices. From the immediate surroundings filled with tempting fast food outlets to the convenience of nearby shops, our environment plays a critical role in our fitness journey. But it's not just about the external environment. The household environment, including the support of family members, can greatly influence our

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12:13

#063 - Lessons from a Fitness Journey: 10 Vital...

DW Fitness Chat ·

2023/06/30

Throughout the episode, Dave encourages listeners to accept the lifestyle and consistently train, while maintaining good nutrition to make life easier to navigate. He warns against the dangers of quitting and having to start over again, emphasizing the importance of education and personal development in staying updated and fresh in all areas of life. Dave explains that the body goes through phases just like the seasons, including periods of fat loss, maintenance, and muscle gain. He addresses the

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13:07

#062 - Lessons from a Fitness Journey: 10 Vital...

DW Fitness Chat ·

2023/06/28

On this episode of DW Fitness Chat, host Dave Watkeys dives into the second part of the 10 biggest lessons learned in the fitness journey. . Dave admits to his own frantic, erratic, and emotional beginnings and how these experiences shaped his growth and confidence. He highlights the significance of finding calmness in one's journey and the need to continuously fall in love with it. Dave then delves into the often overlooked aspect of feeling healthy, explaining how people can become accustomed to

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11:59

#061 - Lessons from a Fitness Journey: 10 Vital...

DW Fitness Chat ·

2023/06/26

On this episode of DW Fitness Chat, the speaker shares their 10 biggest lessons from their own fitness journey. They emphasize that push and pull back periods are normal and necessary in all aspects of life, including fitness. Viewers are encouraged to maintain a consistent baseline during pullback periods to avoid setbacks and regressions. The episode discusses the importance of understanding food and cultivating a healthy relationship with it. The speaker emphasizes the role of patience in the

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14:40

#060 - The Importance of Identity and Vision in...

DW Fitness Chat ·

2023/06/21

On this episode of DW Fitness Chat, host Dave Watkeys talks about overcoming boredom in fitness. The first six months of any journey require a lot of attention, but mid-year can go sideways and have a lull in motivation. The speaker outlines questions for personal reflection and goal-setting. The feeling of boredom is normal, and the lifestyle may feel repetitive, but it is necessary to get results. The speaker encourages listeners to stay focused on their identity and vision for the rest of the

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13:21

#059 - The Power of Pre-Training Routines for Optimal...

DW Fitness Chat ·

2023/06/20

On this episode of DW Fitness Chat, we discuss the importance of having a pre-gym routine and cultivating habits to get the most out of each training session. We delve into the potential benefits of caffeine, the importance of avoiding distractions at the gym, and the power of having a routine. I share my personal routine, including reviewing their previous week's training session, identifying areas for improvement, and visualizing the upcoming session. We also talk about the benefits of staying

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18:53

#058 - The Truth About Spot Reducing Body Fat

DW Fitness Chat ·

2023/06/16

On this episode of DW Fitness Chat, we discuss the myth of spot reducing body fat. We dive deep into how body fat is gained through poor habits and routines, and debunk the idea that you can target fat loss in one specific area. We explore the complex interplay between habits, routines, and behaviors in the health and fitness journey. I explain why simplifications like fat-burning workouts and supplements perpetuate the myth of targeted fat loss. I also offer key facts on how body fat distribution

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10:33

#057 - Uncovering True Form: The Last Reps That Drive...

DW Fitness Chat ·

2023/06/14

On this episode of DW Fitness Chat, the importance of the last few reps of an exercise is discussed. The speaker emphasizes the need to maintain proper form and focus during the most challenging reps as these are the ones that cause muscle growth, strength gain, and a change in physique. It's important to push to the point where rep speed doesn't slow down despite maximum effort, and slower reps indicate greater muscle growth, shape, and strength. However, involuntary slowing of reps should also be

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20:30

#056 - Maximizing Your Holiday: Balancing Indulgence...

DW Fitness Chat ·

2023/06/13

On this episode of DW Fitness Chat, the focus is on handling holidays while still maintaining a healthy and fit lifestyle. I provides guidance on how to approach vacations and offers advice on how to conduct yourself and what to do on your holiday. The importance of taking time off and not obsessing over every detail is emphasized. The episode explores reasons why people tend to focus more on small details when on vacation and how to avoid unhealthy options. Key facts such as bringing

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08:58

#055 - I did not gain a kg after some bad weeks

DW Fitness Chat ·

2023/06/12

This is not a statement that I hear very often from clients but it is a statement that can cause a slippery slope. It can reinfirce bad habits, a fixed minsdet and versions of this mindset can keep you stuck. You can catch yourself if you ever have this thought and you can also help those around you, if you see them going down the wrong path in their health and fitness.

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10:04

#054 - Size and weight of food

DW Fitness Chat ·

2023/06/01

This one is really important to have a listen to. Reseach shows that we are driven to eat a certain weight of food independently of the calorie value of that food. It means we are always driven to eat a certain amount of food, by default. But as we know, two of the exact same meal sizes, can have drastically different calorie amounts. But we are dirven by the weight of food, which makes it very easy to go sideways and leaves huge clues as to why so many people gain unwanted body fat.

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16:00

#053 - What to do when you hit a wall

DW Fitness Chat ·

2023/06/01

A very open and honest podcast episode today. There will be ups and downs in your journey, do not expect to dominate 24/7. But how we can overcome the hurdles together, is extremely important and hopefully todays episode provides value and perspective.

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20:00

#050 - Building a healthy relationship with food...

DW Fitness Chat ·

2023/05/31

The final part on how to build a healthy relatinship with food! Rememeber to listen to all 3 parts, in order to get the most out of each one.

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13:01

#051 - Building a healthy relationship with food...

DW Fitness Chat ·

2023/05/30

Part 2 of a 3 part podcast on building a healthy relationship with food

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DW Fitness Chat

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