PODCAST

DW Fitness Chat

Dave Watkeys

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

health & fitness fitness

All Episodes

07:01

#150 - The Evolving Concept of Resilience in Fitness...

DW Fitness Chat ·

2024/10/03

Welcome to DW Fitness Chat, I'm your host Dave Watkeys, and in today's episode titled "Resilient," we're exploring the true meaning of resilience in your health and fitness journey. Gone are the days of thinking resilience is just about relentless focus. It's about handling life's challenges without losing sight of your goals and resisting short-term pleasures that lead to setbacks. Join me as we delve into how maintaining consistent habits and coping with stress can help you become a better version

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09:57

#149 - Shift Your Fitness Goals: Moving from Fat Loss...

DW Fitness Chat ·

2024/10/01

In this episode, we dive into a topic that's often a tricky transition for many—going from fat loss to physique development. While fat loss journeys are typically driven by clear, tangible goals like hitting a target weight, physique development is more nuanced and can seem uncertain. I'll be discussing why it's essential not to become one-dimensional and only focus on weight loss, why building muscle is vital for both men and women, and how shifting your mindset can help you maintain enthusiasm and

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04:54

#148 - Why Imperfect Action Outshines Perfectionism...

DW Fitness Chat ·

2024/09/20

In this brief but impactful episode, Dave dives into a powerful lesson that hit home for him over the past two weeks: the importance of taking imperfect action. He shares personal experiences of feeling overwhelmed and paralyzed by overthinking, highlighting how this common pitfall can derail your progress, whether it's in fitness, nutrition, or any other area of life. Dave emphasizes that taking any action, no matter how imperfect, is far superior to taking no action at all. This episode serves as

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08:22

#147 - The Effect of Highly Palatable Foods on Your...

DW Fitness Chat ·

2024/09/10

Today, we're diving into a topic that's close to everyone's hearts—holidays and food indulgence. Coach Missy and I recently enjoyed a weekend getaway filled with sumptuous buffet meals and high tea, and let me tell you, we didn't hold back. But here's the kicker: Overindulging for a few days didn't derail our fitness goals. How, you ask? It's all about sustainable habits, understanding nutrition, and trusting the process. We'll explore why a short holiday won't ruin your progress and the impact of

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17:17

#146 - The Science of NEAT: Moving Beyond Exercise...

DW Fitness Chat ·

2024/09/09

Today's episode focuses on NEAT—non-exercise activity thermogenesis. While it sounds complex, I'll simplify it for you. NEAT includes all the little movements we do outside of workouts and plays a crucial role in our daily calorie burn and body composition. We'll unpack the four pillars of energy expenditure: resting metabolic rate, exercise activity, the thermic effect of food, and, most importantly, NEAT. You'll discover why just hitting the gym isn't enough and how adding more daily movement can

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07:15

#145 - The Power of Lifestyle Protection

DW Fitness Chat ·

2024/09/02

Today, we're diving into the underrated importance of protection in our lifestyles. Host Dave Watkeys reflects on his own journey and reveals how building routines and structures has been a game-changer during tough times. Learn how a solid lifestyle not only makes us feel great in the moment but also protects us during moments of crisis. This episode offers valuable perspective and insight into the long-term benefits of maintaining a consistent and structured approach to fitness and well-being

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11:42

#144 - Overcoming Life's Hurdles: Finding Positivity...

DW Fitness Chat ·

2024/08/27

In this episode, Dave Watkeys shares invaluable insight for navigating through tough times. He talks about finding perspective, focusing on what you can control, reflecting on past challenges, and learning crucial lessons from difficult situations. He also provides practical tips for managing stress, anxiety, and distractions. Whether you're thriving or struggling, this episode offers valuable tools for personal growth.

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07:15

#143 - Finding Motivation After Inconsistency: A...

DW Fitness Chat ·

2024/08/20

In today's episode, host Dave Watkeys shares a personal reflection on a recent experience he had when he was too sick to train for an entire week. He opens up about feeling demotivated, anxious, and overwhelmed due to the lack of consistency in his routine. Dave's honesty serves as a powerful reminder that we are all human and that dealing with setbacks is a common part of the journey. Join us as we explore the importance of quick pivoting and the impact of consistency on motivation and success.

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10:42

#142 - Navigating Success Beyond the Pursuit:...

DW Fitness Chat ·

2024/08/15

In today's episode, we delve into the concept of pursuit and its impact on our fitness journeys. Host Dave Watkeys reflects on the importance of chasing specific goals, such as fat loss or improved mood, while also emphasizing the significance of maintaining motivation and consistency once those goals are achieved. He shares personal experiences and insights, highlighting the necessity of adopting a long-term mindset and understanding the importance of phases outside of fat loss.

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06:44

#141 - From Challenge to Opportunity: Transforming...

DW Fitness Chat ·

2024/08/13

In today's short and impactful episode, Dave Watkeys delves into a thought-provoking conversation he had with coach Missy, exploring the age-old question: Do we view life's obstacles as challenges or opportunities? Dave shares his personal journey from a pessimistic view of everything as a challenge to embracing life as a series of opportunities for growth and improvement. He challenges listeners to reflect on their own perceptions and introduces the idea that physical and physiological health serve

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07:30

#139 - Handling Criticism: Navigating Negative...

DW Fitness Chat ·

2024/08/11

In today's episode, we'll be diving into the challenging topic of facing criticism from family and friends. Host Dave Watkeys discusses the common experience of being criticized by loved ones when striving for personal growth, and provides empowering insights on how to navigate through these difficult situations.

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14:51

#140 - Should You Weigh Yourself Every Day? The Truth...

DW Fitness Chat ·

2024/08/11

In this episode, host Dave Watkeys explores the ins and outs of whether you should weigh yourself every day, once a week, or once a month. He delves into the complexities of weight fluctuations, hormonal influences, and the impact of stress and dietary habits on our body weight. With insights on the most accurate measuring methods and the potential emotional implications of daily weigh-ins, Dave emphasizes the individualized nature of this practice. Join us as we unravel the nuances of weighing

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13:01

#138 - Embodying Your Future: How Identity Shapes...

DW Fitness Chat ·

2024/08/11

Welcome to this episode of DW Fitness Chat, where we delve into the topic of identity and its impact on our fitness journey. In today's episode, host Dave Watkeys reflects on his journey, sharing personal insights and discussing the crucial role of identity in shaping our actions, behaviors, and ultimately our fitness outcomes. Join us as we explore the significance of adopting the identity of our future selves and how it can drive us towards our desired goals. So grab a seat, get comfortable, and

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08:47

#137 -bReflections on Wellness: A Journey of...

DW Fitness Chat ·

2024/07/29

Today, we're diving into a reflective session with host Dave Watkeys. He shares insights on the privilege of self-improvement, the power of being proactive, and the importance of focusing on systems rather than just results. Join us as we explore the key takeaways from Dave's reflections and learn how to bring positive, sustainable change into our fitness journeys. So grab a cup of coffee, sit back, and let's reflect and learn together in this episode of DW Fitness Chat.

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06:59

#136 - The Overrated Notion of Hard Work in Fitness...

DW Fitness Chat ·

2024/07/23

n today's episode, we challenge the notion that hard work is the sole key to achieving your fitness goals. Host Dave Watkeys shares his personal journey and highlights the importance of thinking, emotional well-being, and agility in addition to hard work. He discusses the pitfalls of solely relying on hard work and advocates for a more holistic approach to fitness and physique development. Get ready to rethink your approach to fitness in this thought-provoking episode.

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14:51

#135 - Weighing In: Understanding the Role of Scale...

DW Fitness Chat ·

2024/07/22

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09:44

#134 - The Photoshoot Experience: Lessons Learned and...

DW Fitness Chat ·

2024/07/16

In this episode, we're wrapping up the photoshoot journey as our host, Dave Watkeys, reflects on his recent experience. He delves into the lessons learned, the mental and emotional impact of extreme fat loss, and the importance of focusing on systems rather than just superficial outcomes. Join us as we take a deep dive into the aftermath of the photoshoot and how Dave is getting back on track by emphasizing the power of routines and systems in both his personal and professional life. Stay tuned for

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14:50

#133 - The risks and consequences of extreme fat...

DW Fitness Chat ·

2024/07/02

In today's episode, our host Dave Watkeys shares his honest thoughts and feelings as he prepares for a photoshoot. He discusses the challenges and risks involved in extreme measures for getting in shape and the impact it has on his body, energy levels, and relationship with food. Dave also provides valuable insight into the importance of understanding the non-tactical side of nutrition and the risks of sustaining fat loss for long periods. Additionally, he gives a sneak peek into the educational

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19:07

#132 - Breaking Down Genetic Factors in Fat Loss:...

DW Fitness Chat ·

2024/06/28

Today's episode will explore the reasons why getting lean in just 3 weeks is not only possible but achievable. Host Dave Watkeys shares firsthand insights and experiences, shedding light on the key factors within and beyond his control that contribute to his success in dropping body fat efficiently. From the importance of consistency to the influence of genetic predispositions, this episode provides a comprehensive understanding of the complexities involved in the fat loss journey. Tune in for

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18:40

#131 - Pushing Physical Limits: Lessons from a...

DW Fitness Chat ·

2024/06/25

In this episode, our host, Dave Watkeys, shares his personal experience getting ready for a photo shoot. He discusses the various strategies he's employing to achieve his desired physique, highlighting the importance of controlled inputs and outputs and the trade-offs involved. Dave also delves into the emotional aspects of physique development, emphasizing the need to find a sustainable and balanced approach that aligns with individual happiness and well-being. Tune in to gain firsthand knowledge

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