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Hello and welcome to another episode of the Leo Alves podcast and in today's podcast episode I wanted to share
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10 points that I've picked up over the past 10 years of uh coaching health and fitness, whether it's online, in person.
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Um and and just basically all the experience I've drawn from.
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Introduction — Lessons 10 Years Taught Me
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Now this was a Threads thread, if that's a word, that I shared over on Threads.
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And it did really well.
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It was really popular.
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So I thought, you know what, I'm going to turn it into a podcast episode and I'll just expand on it on the podcast because
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You know, of course, content on threads is made to be a bit more, you know, quicker, more di more digestible.
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Whereas with you know, like platforms like podcasts or YouTube, uh, we can go in more depth
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So with that I'm going to name ten lessons in no particular order that I've picked up over the ten uh last ten years and
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I hope you enjoy.
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Otherwise, uh point number one, if you keep missing workouts because you're low on energy, you won't realize that working out is what actually gives you the energy you
need.
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Energy & Motivation Misunderstandings
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Now the reason I mention this is I think I think it's pretty self-explanatory on um
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Like on a surface level, like of course, you know, working out is going to make you fitter, it's going to make you healthier.
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And at the at the end of the day, that's become going to become like a nice
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fulfilling, like a nice cycle.
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Uh uh I think the word is self-fulfilling cycle and and basically where okay, it's going to help you become fitter, healthier, and then it's going to make you want to
work out more and then because and then because you're working out more you're even like more healthier and fitter.
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So
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it's uh i i it ends up working like quite well.
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Um even on my pull-up challenge right now
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Like Thursdays at the beginning beginning of the day.
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If you're following my 30-day pull up slash chin up challenge, then you'll know exactly what I'm speaking about.
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I'm doing that over on Instagram
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Um, there are days at the beginning of it where I'm just like, Oh, you know what, I can't I can't really be bothered to do this today.
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And then you know what?
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I I end up doing my sets and by the end of it I feel pretty good.
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Uh it is long, it is very um intense and maybe I don't need an example so extreme.
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But
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It is one of many examples that I can draw from where, you know, again, like I said, if you keep missing your workouts because you're low on energy, then you're never
going to realize that working out is actually what gives you the energy you need.
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And um and like I said, like it it goes it works in the opposite direction as well, where if you keep missing your workouts, yeah.
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Like gradually over time you're going to feel more sluggish, you're going to, you know, become
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slightly more out of shape and it doesn't necessarily have to apply just for workouts here.
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It could just be, you know, some sort of like physical activity in general.
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But it it all counts.
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And if you keep missing it then, you know, slowly
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It's going to work against you and then before you know it like you you're you're not working out because you're low in energy and then because you're low on energy
you're going to want
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to work out even less and because you're working out even less you're going to be even lower on energy so yeah it it works both ways and point number two not feeling
motivated to go to the gym today shows that you really must go today
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Why Low Motivation Often Means You Should Train
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So some of my best sessions over the years have started with me really not wanting to be there.
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Um I remember the first time this really hit me, it was back in like 2019, and I was like, this was like my gym rat phase.
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Like I was a proper gym rat
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Um now I would say health and fitness is like part of my identity in a healthy way, who I am as a person, but back then I was like I would say obnoxiously obsessed.
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um to my friends, to my family, like and it wasn't just 2019, like that was a phase that lasted for a few years.
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Um I don't regret it.
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I'm very happy about it because I picked up a lot of experience during that time and learnt a lot of what I know now.
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But I do remember the first time that it really hit me was when I had a really early wake up that day, spent a long day at work, where I think I did like 30k t thousand steps
that day and then I had still a workout scheduled for the evening.
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And I remember being like, I really don't want to work out.
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And bear in mind, I was very consistent back then as well.
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So even if I did skip that workout, it wouldn't have been the end of the world
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um at all.
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And I probably would never have remembered it that I skipped that workout.
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But I remember the first time it really hit me back then was because
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By the end of that work I I ended up going and by the end of it I remember thinking wow that was an amazing workout I think I hit like
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uh so many PBs throughout the workout and I was shocked because I was like, you know, everything that's happened today
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feels like logically that workout shouldn't have felt as good as it did, but it felt really good.
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Um
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And and that was like a revelation to me.
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So yeah, sometimes not feeling motivated to go to the gym today just shows you you should go.
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And uh and it's probably for the best.
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And uh maybe my example wasn't the best for certain situations where sometimes maybe you're going through a phase where you're actually really inconsistent right
now.
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Um and in that way, you know, it shows, yeah, definitely more than ever, get going.
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But I think it is one of many ways that you could take that point down.
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Um I am going to have a sip of water quickly.
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And I am back.
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So point number three
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Feeling Older vs Compounding Poor Habits
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You don't feel tired and weak just because you're older.
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You feel tired and weak because of years of poor health habits compounding and catching up to you.
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I think this is a brilliant point because I think many people spend a strong majority of their life with very poor health-aligned habits
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And then as they're growing older they just, you know, whatever it is they're starting to feel, whether it's pains or
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They're starting to notice maybe a noticeable decline in whatever it might be.
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I don't know.
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Standing up from a chair, getting up from the floor.
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Things as like you might perceive as
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um simple and maybe not much thought behind.
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But I've seen it firsthand where people do start to struggle with that.
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I'll get into that story a bit a bit later.
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And um and and they're just like, uh, it's it's because of my age.
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And you know, it's true to an extent.
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I'm not saying that declines don't uh inevitable declines don't happen with age, uh the older you get, but there are certainly ways
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of minimizing that that that decline that does gradually happen.
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100%.
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And I think so sometimes so many people are quick to brush it off due to their age, but they don't also realize like
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Actually like you're feeling this probably twenty fifteen, twenty years earlier than you should be.
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Because realistically you've spent a whole lifetime of just not really caring about the type of food you eat.
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You've been you've barely worked out.
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throughout the entire time.
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You probably do have like three gym sessions a year or it doesn't even have to be gym sessions.
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You're you're maybe barely physically active at all.
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And um
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At the end of the day, like yeah, you're getting older, and and a a decline in you know health and and the ability to do certain things on a daily basis does come with that,
but
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How much of it is really down actually to your habits?
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Habits that you've had not for five or ten years, but you've had for 15, 20, 25, 30, 35, 40 years.
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Of poor health aligned habit like habits, like that stacks up, that adds up fast.
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And um I remember, which is what I was about to say earlier, the first ever one-to-one client I had on the gym floor
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He didn't know he was my f he he was like my first client.
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He wasn't my first client ever.
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I used to work with sports teams.
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And within the sports teams, like I it would be their youth team.
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And I do basically their gym sessions to help with like their performance improvement in the gym.
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And this I worked in the world of football with rugby.
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um such as Preston North End FC in the football world, Wigan uh Wigan Warriors in the rugby world.
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But my first like general population client was a gentleman named Pan
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He doesn't know he was my first general population client.
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You know, that's not something I typically say.
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Um, because I already had experience by then, so I was still very confident.
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And um
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I think if I had to guess, I would say he was in his late 40s.
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If he was in his early 50s, which he could have been, he looked good for his age.
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But I remember
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He could not get up from the floor.
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Like he had huge difficulty.
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And
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And I remember that hit me.
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I was like, wow, like a lifetime of habits can really hit you.
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He knew that too, which is why he was there.
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And eventually
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We did sort it out, which was amazing.
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Like he by by the end of a few months, a few months had passed and he could do it by himself.
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Um we strengthened his glutes, his abs, and um and just
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the m the muscles in and around the hips and and it was a night and day difference.
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But yeah, like um that was just an example of like this this is serious.
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It does happen.
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So yeah, you don't feel tired and wink just because you're older
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Per se like you're feeling tired and weak because of years and years and decades of poor health habits.
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They're compounding, they're catching up
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So bear that in mind.
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Point number four, be cautious about missing your workouts.
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Consistency Drift Most People Miss
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Before you realize it, six months will pass by without a single gym session.
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And um okay, this might be an exaggeration to an extent, but I also don't think it really is, because it happens often.
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Um, I think sometimes people who historically have maybe
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trouble with being consistent at the gym and maybe once they get into a flow of it a bit they're like yeah I'm in a nice flow I'm in a nice flow and then one day they're like ah
you know I can't really make the gym today I'm just gonna give it a miss
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And then before they know it, it's one miss.
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Then it's two.
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Then it's a week.
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Then it's a month.
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Before you know it, you're starting again.
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I have a friend.
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who is very much like this.
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I I won't name him because look, I I I respect this friend immensely.
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He's hugely successful with a lot of what he does and put his mind to his mind toward.
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A long-standing friend of mine.
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Um
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And I love him deeply.
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But this is something that he's always struggled with.
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And he is very good at eventually
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Going to the gym and being consistent with it for a month, two months, maybe free, if he's really on it.
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And then all of a sudden he always tells himself, I'm just gonna miss it.
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I'm just gonna miss it for this week.
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And before I know it, he's always starting again.
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And he knows this.
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He's mentioned it himself.
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That's why I'm it I'm I'm I'm saying this.
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I'm not I'm not saying this to drag him.
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He he realizes this himself.
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He realized this is
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I don't know why I'm struggling to say like say this.
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He realizes this himself and he knows it's something he wants to uh stop doing.
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But um I think it's realizing first of all that, yeah, just missing a workout and
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Well it can be okay, but it's also risky, especially when you have a history of inconsistency, especially when it ends up being a week, then a month, and then before you
know it again.
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Six months, eight months, ten months have passed by.
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And you feel like you're starting from square one again.
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Because after a while that gets quite um
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I think it's quite draining, always feeling like you're starting again.
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Like you're never truly building some sort of like just big base, like a a a true foundation.
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Like you're always starting again and I feel like after a while that's just it it becomes a bit the word is slipping my tongue, but it's it's it's not a nice feeling, right?
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Um question number uh why am I I keep calling them questions, they're points.
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Point number five, um, strength training twice a week is always going to be miles better than doing nothing.
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Why Twice Weekly Training Still Wins
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And I think I couldn't emphasize this one even more.
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I think I I meet so many people doing what I do.
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I have conversations all the time with people about their health and fitness.
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People find out I'm a personal trainer.
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The first thing they do is just talk to me about their health and fitness like unsolicited.
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Which is fine.
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I guess that's part of the career.
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Um
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But yeah, I meet so many people.
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They think it has to be like four or five workouts a week or nothing.
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What the fuck?
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What are we doing?
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So you're really just going to not exercise at all because you can't do four or five a week?
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Wake up, come on.
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Like two a week is amazing.
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And
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I I genuinely I know that like logically and I'm going to go back to my experience on the gym floor again because
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I think if I hadn't seen that first hand, I don't think I would have been ever truly convinced of the extent of how powerful two workouts a week can be.
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Because I used to work uh I used to work with many, many, many people who and and I would say most of them were like people who worked in offices, not all, but many of them
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And a lot of them would just do two half an hour sessions with me every single week.
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Both would be full body, two half an hour sessions with me, full body workouts each time.
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Maybe on a Monday and a Thursday or a Tuesday and a Friday or a m a Tuesday and a Thursday, Wednesday and Monday, I don't know.
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It was two a week, every week for thirty minutes each time.
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And the full body workout, you know, would vary from person to person depending on their experience levels, what they were comfortable with, what they could do, where
they were on their fitness journey.
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Um it would maybe but it would maybe look something like a trap bar deadlift, a single arm dumbbell row.
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static lunges and a dumbbell chest press, something like that that you can do in 30 minutes and you can more or less get your entire body.
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And then the second session with the second full body workout within
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The week would then complement the first.
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So you'd like target other muscles that maybe we didn't get to in the first one.
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But the progress these guys were making with consistency
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After m after a few months, with consistent progressive overload implemented, and of course, you know, bearing in mind what their I wouldn't say a lot of them were like
perfect with their nutrition, but they were definitely like
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had some intention behind what they were eating.
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They were making mindful choices.
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And in their workouts, you know, I was there, I was pushing them.
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I was making sure they were progressively overloading.
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I was logging their workouts, ensuring they were taking their sets close to failure.
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Form was good.
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These people were making tremendous amounts of progress.
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And from then on I I I like nowadays that's why I can confidently say like this two workouts a week thing that I tell people, hey, two workouts a week is better than nothing.
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It's not just me saying it to sound like, oh I'm just I'm just being that personal trainer who wants people to be healthy and I'm gonna say, hey, like just do the minimum.
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It's okay.
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And it that's not even the minimum, but I think some people that's what some people think like no, I have genuinely seen this work.
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Like amazingly
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That's why when I hear people just writing off I I see it so many times people just write off entire weeks.
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Stop it.
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Like ridiculous
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You could do do those two workouts, even if they're half an hour each, because with consistency and you know ensuring you are working out correctly, you're going to
make tremendous amount of progress.
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Point number seven, you think losing half a pound a week is slow progress.
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Why Half a Pound Per Week Isn’t Slow
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Meanwhile, most people lose nothing over the years.
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In fact, most end up heavier.
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This is completely true as well.
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I have met and seen so many people.
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Again, like I said on the other point, so many people talked to me about their health and fitness.
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And whether they work with me or don't, I'm just a magnet for that.
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Um which again is okay
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But yeah, I see this all the time.
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Like just on a Threads post the other day I saw someone complaining in a in a post set talking about how frustrated they were because they hadn't seen any weight loss in six
weeks.
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And then in the comments section I saw them say actually th they've lost two KG in six weeks.
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Only two, just two, which is how they were describing it.
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And I was just thinking, what?
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GKG is literally a solid amount of progress in six weeks.
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That's a very healthy and good and consistent rate
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I've had I'll never forget one time I went to one online fitness client of mine.
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Um this conversation was probably about two years ago.
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And um I like to do video calls with my clients like every few months, like a c uh a video call, just to touch space, is called the quarterly video call.
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So if you're a one-to-one online fitness client of my own
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And soon I'm actually, and you know what, this is the first time I'm mentioning this, but I'm going to include I'm going to launch high-touch coaching soon, one-on-one
high-touch coaching soon
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And then there's also going to be like a structured structured tier.
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So the high touch coaching is going to be it's going to be more expensive, it's going to be more hands-on, and then the structured coaching is going to be cheaper
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A little bit less hands-on.
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Better if you already have an idea of what you're doing, but still want and need some guidance and um and a good idea of what and how to do things.
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And um
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And uh yeah, anyway, if you're in the higher tier, you higher uh with the high touch, I wanted to say coaching, then you are going to get video calls that come with that.
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And I was on one of those videos and and that's something I'm going to launch this month at the time of recording this podcast episode.
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Um I'm going to discuss that in more depth soon.
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You might be hearing that and thinking, like, what am I talking about
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Yeah, we're going to disc that's this is the first time I'm like mentioning it.
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I'm going to release more information about that soon later this month.
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But you know, if you're listening to this podcast maybe a year or two after I've released it and
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you know this is going to be something that's quite old and maybe you're already familiar with it and but I'm very excited to launch this soon anyway let me get back onto
um the topic
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Um so I was having a video call with um one of my online clients and she was saying, you know, I feel a bit frustrated with my weight and I, you know, I love this transparency.
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This is why we're here to have these types of calls, right?
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Um she was like, I feel a bit frustrated, you know.
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I feel like you know I'm putting in all this effort and I'm barely seeing any fat loss.
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And you know, this blew my mind at the time because
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We're on this video call and we're both looking at her scale weight for the past few weeks and there is literally a consistent downward trend for months.
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And I say, hey Laura, like w you know first of all, obviously I I phrased it in a much better way at the time.
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I don't remember this conversation wasn't I don't know pff
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2024, 2025, but I said I appreciate you sharing that with me.
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But the data isn't aligned with what you're saying because actually
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Uh and we're we were looking at her data together because y'all was sharing her screen.
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There's literally a consistent downward trend for months now.
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Maybe it's not as much as you want to see, but it adds up.
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It's a lot.
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It's really adding up.
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And she looked at it and she was like.
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Oh my gosh.
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Oh yeah, you're right.
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I just didn't feel like I was really progressing because like it was just like small bits of scale weight every s like here and there
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But it's added up massively.
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Wow.
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And I was like, yeah, no, really that was also quite interesting overall, that conversation, because it just showed me how I think sometimes when
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you are losing this what I think feels like small increments but is actually a very healthy rate in reality.
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Feels like nothing much is happening and then it's just one of those things where you have to zoom out and then you realize, oh my gosh, I've made a tremendous amount of
progress.
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And that's what point number six is about.
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You think losing half a pound a week is slow progress.
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Meanwhile, most people lose nothing over the course of years.
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In fact, like I said, most people are ending up heavier
20:25
The Mindset Shift That Changes Everything
20:25
Point number seven, fitness becomes much more enjoyable when you shift to exercising out of love for your body and appreciating what it can do instead of punishing it
out of hate.
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I would say
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It's pretty self-explanatory, just the point itself, but I don't think this was ever, I'm gonna be honest, I don't think this was ever an issue for me.
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I don't think I ever like
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punished myself.
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At least I probably did in like my early teenage years.
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But for most of my adult life I wasn't really like that
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I think what I will say is that I did have somewhat of a mindset shift when I moved to Japan in 2020.
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I would say probably more so after.
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Um, but definitely or or in the second half of when I was living there, because I started seeing training as less as like this thing that I have to do, be really strict
about, be super consistent with, and something I was like, you know what, this is complementing my life
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'Cause I think for the first half of my stay in Japan, maybe like the first seven or eight months, I was there fifteen months overall.
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And yeah, I was just like very regimented with it.
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I was still in that gym rap phase.
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Remember what I was telling you about?
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Because I moved to Japan in 2020.
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that gym wrap phase probably started at the end of twenty seven no, tw it started at in summer twenty eighteen.
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Um I was still in very much that gym wrap phase throughout the whole of twenty twenty where and I had moved to Japan in March twenty twenty and yeah, it was just like
21:47
being very consistent, um very regimented.
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I wouldn't say I was training out of punishment, but I was definitely like unnecessarily, I think, to hardcore to an extent where I think it
21:58
In hindsight it did take away a bit from my trip, but it's okay.
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I don't regret it.
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I think I needed to go through that to really enjoy the second half of my trip even more.
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Um, because it's like, well, this is actually complementing my life.
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Like, what am I doing?
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Why am I letting it take over so much?
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I'm not like a professional athlete.
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I'm not trying to be a bodybuilder.
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Like I'm fit, I'm healthy.
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I know I look good, I look healthy, I look like someone who works out.
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There's it's complementing my life in many ways.
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I have the strength to do what I want in daily life.
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Like why am I obsessing over it?
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Uh to a certain point it's probably starting to do more good.
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It's starting probably to do a bit more damage than it is good because I'm so obsessive with it
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to the point where I start to stress out if I don't do something maybe like hit my macro goal or do a workout on that specific day.
22:49
Um
22:50
And I think I think even though this doesn't align with point number seven one for one because I wasn't exercising out of punishment, I was definitely taking it too far.
23:01
But it does almost align with that where again, like I said, fitness becomes much more enjoyable when you shift to exercising out of love for your body and appreciating
it for what it can do instead of
23:11
punishing it out of hate or in my s or in my um case maybe just like you know appreciating it what fitness is doing for your life rather than I guess letting it almost
obnoxiously take over
23:25
Point number eight.
23:26
Why Struggling With Fitness Is Normal
23:28
If being fit and healthy were easy, everyone would be doing it, but they aren't.
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So the fact that you're having a tough time with it is a good
23:34
thing it shows you're trying and I think this is very true as well you know anything at the end of any at the end of the day anything hard is worth doing if you feel if you're
having a tough time with it that's normal
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It means you're trying at something.
23:45
And I know that sounds like motivational clich cliche motivational nonsense, but it's true.
23:51
You know, if you're learning a language, you're going to struggle.
23:53
It's not always going to be easy.
23:54
There's going to be times where you feel like you've studied so many hours and then you have a conversation with a fluent spe uh a native speaker and then you're like,
what the hell
24:02
Did I do I even know anything?
24:04
What was all that studying for?
24:05
I just came out of that and I I I didn't even understand a thing they were saying.
24:11
Or you want to improve our chess.
24:12
Like you spend hours trying to practice chess and then you go against this one guy and he just destroys you.
24:19
And maybe he's been playing less time than you.
24:21
And that's frustrating.
24:23
But you know you still improved.
24:26
And I think that's the same thing here.
24:27
It's like anything worth doing at the end of the day, you're going it's going to have moments where it just feels like, oh, like that's so annoying.
24:34
Like I'm struggling here.
24:36
I'm having a tough time.
24:37
Why am I doing this?
24:38
Like you don't stop.
24:40
You don't quit.
24:41
You keep going.
24:41
It's very normal to feel that frustration.
24:44
Very normal.
24:46
If everyone, if it was easy, everyone would be doing it, but they're not.
24:51
So the fact that you are struggling with it is a good thing.
24:54
It shows you're trying.
24:56
That's amazing.
24:57
Keep going.
24:58
The Power of Simply Going for a Walk
24:58
Point number nine, go on a walk is simple but fantastic health advice.
25:04
And that's literally the point.
25:05
It's a very straightforward one because it is going on a walk.
25:08
I think yeah, I think you know what
25:10
It's so simple and fantastic that I think most people almost overlook it because it's so simple and it but it works so well.
25:17
They're like, ah, that can't just be it.
25:18
Surely there's got to be more to it
25:20
But it's like, nah, just increase your step count, honestly.
25:23
Honestly, increase your step count.
25:25
Especially if you're walking like I would say 5,000 or less steps a day, like increasing your step count will be magical
25:33
I think, for example, when I go travelling, I already walk a a decent amount for someone who lives in a European city.
25:40
I used to walk a lot more when I lived in London.
25:43
Um in Lisbon it's it's a decent amount.
25:46
It's not it's not bad.
25:47
It's mostly because I work at home now, whereas in London I wasn't working at home.
25:52
Um
25:53
But yeah, like when I go traveling now, I I go back to walking a lot because obviously when you're traveling traveling you want to walk around.
25:59
Unless maybe I just got flashbacks to being in Houston and I had to drive everywhere which wasn't
26:05
the most fun.
26:06
But um yeah, especially in more walkable places and like when I walk around a lot, I'm like, oh this is actually nice.
26:12
This is fun, like this daily movement.
26:14
Like you feel good for it.
26:15
Like yeah, it ties you out a little bit towards the end of the day, but you know, it feels like ah, like I did a lot today, like physically and mentally I'm good.
26:22
I'm tired now, ready for bed, to be refreshed and ready for the next day.
26:26
Like it's good
26:27
And not to mention like you keep consistently doing that, like the health benefits start to stack up.
26:33
Um, point number ten, the final point.
26:35
Why People Underestimate Their Food Intake
26:36
People are often completely unaware of how much they actually eat, and that's why calorie tracking can be life-changing.
26:43
Honestly, I have so many examples of this one I don't even know where to start
26:49
Like w I've mentioned this one a few times before.
26:51
Like I have an online coaching client where Luckin
26:56
I remember, and I think I again I think I've shared this story on the podcast before.
27:00
If I did, it was a while ago now, so it's okay to mention it again.
27:04
But um
27:06
We were working together when we so we were working together at the beginning and he we were working together at the beginning.
27:13
That doesn't make sense, does it?
27:15
So when we started working together at the beginning, he
27:19
was giving me his data as I have on my coaching sheets that I share of all my one-to-one online fitness members.
27:27
And after like the first four, five weeks, I started realizing that the data he was providing me, it wasn't adding up.
27:37
Something was off.
27:38
Like there I've just been doing this for a long enough time now where I was looking at the data and I was like, there's something off about this.
27:45
This doesn't add up, bro.
27:47
Hey bro, like and then we you know we were speaking and I go, Hey, are you paining chance using using um
27:55
Like a measuring jug for your liquids liquids, like a a measuring scale as well, um to weigh your foods.
28:02
And he's like, no, I'm just guessing.
28:04
And I was thinking, ah
28:07
There's the answer.
28:08
I was right about it not adding up.
28:10
I was like, hey bro, okay.
28:12
You don't have to do this forever, but
28:14
Let's say for the next two weeks I want you to I want you to measure absolutely everything you put in your mouth everything you eat and everything you drink
28:24
I know he wouldn't have been too fond on doing it for too long, but for two weeks he was like, you know what, fair game.
28:30
I'm absolutely down for that.
28:31
Let's do it.
28:32
The next day, I will never forget, he messaged me saying, oh my gosh, I can't believe this is what 100 grams of rice looks like.
28:40
I was eating like 250.
28:43
And bro, that's that's just one example.
28:45
I l I have a thousand of them.
28:47
I have thousands because I've had so many types of interactions like this about calorie tracking.
28:52
um and the difference it can make both with one-to-one online fitness members and just you know people I don't work with, but yeah.
28:58
Like it can be absolutely mind blowing when you do it for the first time.
29:02
So yeah, like I said, people are often completely unaware of how much they actually eat.
29:07
So yeah, I genuinely believe going through a phase of calorie tracking can genuinely change your life.
29:12
Um otherwise, I of course I have more to share, but I'll share I'll save it for another time.
29:13
Final Thoughts & Next Steps
29:18
If you enjoyed this podcast episode
29:21
And you took value from it.
29:23
And you know, I'm gonna say it like myself, um, which I didn't mention in today's podcast episode, but I do I do talk about it time to time.
29:32
Um, let's say you're into trading cards or retro video games or Marvel or you're an anime enthusiast, you know, like my type of person, like whether you're into one of
those things or one of those things.
29:44
Um
29:45
And you're not on my email list, make sure you get on my email list because I send an email.
29:52
I used to send like
29:54
one every week, uh maybe sometimes two.
29:56
Now it it's a little bit less frequent than that, not because I've fallen out of consistent with with uh consistency with it or I'm not enjoying it.
30:04
I just decided I'd like to leave a bigger gap in between emails.
30:07
So now it's like
30:08
Instead of I don't know one every five days, it's kind of like one every eight.
30:14
But if you're not on my email list and you'd like to hear more, you know, more in-depth
30:19
thoughts from me from someone you can relate to sometimes I do make references to those things in my in my email in my emails um but yeah if you're you're into that stuff
you enjoyed today's podcast episode and you're not on my email list then definitely get on it
30:32
I'm going to leave a link in the show notes of this podcast episode.
30:36
Um so you can sign up for that.
30:40
It'll be clear.
30:41
It'll be like sign up for my email list.
30:42
Again, it's in the show notes of this podcast episode.
30:45
And basically my email list, I basically talk about fitness, nutrition, training, similar to what I did in this podcast episode, but of course, written thoughts.
30:53
Um
30:53
I do make references time to time to um like those more niche interests that I mentioned.
31:00
And um
31:01
And you know, I'm full transparency.
31:03
Every once in a blue moon, I don't do this much, but every once in a while I will, you know, try and sell you to my online coaching because ultimately that's what that's
what pays my bills.
31:11
And um I'm a small business, so I'm not going to feel bad about, you know, pushing my online coaching in whatever way I'm doing it, because I give you so much free stuff,
like I did in today's podcast episode, like at the end of the day, I I am going to have to sell my online coaching every once in a while.
31:26
It's what literally pays my bills.
31:27
It's what keeps a roof over my head.
31:29
It's what, you know, helps me pay for my Wi-Fi, my gym members my gym membership, um go back home to London on Friday if I went to see my friends and family again
31:38
So yeah, and uh and I know ultimately I'm doing a good thing because my online coaching, I don't feel bad to sh uh sell it to you every once in a while because I know
ultimately it will change your life
31:50
If you sign up, I know 100% that I can and will change your life with it.
31:55
And it's actually a very, very good thing that I'm pushing to you.
32:01
And I know we could do brilliant stuff if we ever do work together.
32:04
Otherwise, take care.
32:06
I hope you enjoyed today's podcast episode.
32:08
Again, get on my email list if you're not already.
32:11
Worst case scenario, you don't like it, which you will.
32:13
I know you will like it.
32:14
You will definitely like it if you enjoyed today's podcast episode.
32:17
And you unsubscribe.
32:18
It takes like
32:19
Zero.
32:20
It takes like five seconds to unsubscribe.
32:22
So it's like literally there's nothing to lose.
32:23
And you do that for free.
32:24
All for free.
32:25
Anyway, yeah, take care.
32:26
I'm not going to be yapping any longer.
32:28
Take care.
32:29
I'll see you in the next podcast episode
