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Hello and welcome to another episode of the Leo Alves podcast and in today's podcast episode I have a QA lined up.
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Um
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But before getting stuck in, I do want to say, because I'm aware this is like my first podcast episode, I think, in just over a month, um, that length of a
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A Personal Update
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I don't want to call it a break because it wasn't intended to be a break from the podcast.
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Um I I'd say it was just more like an unplanned like
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I guess almost a lack of organization and I'll explain it in a bit more depth.
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Um a thing that just occurred because um I
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About a month ago, I flew to London and I was in London for about 15 days.
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And that was really fun.
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I had one podcast episode planned to go out while I was in London, which I pre-recorded.
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Um and that got published while I was out there and then you know I just thought you know what I'm just going to miss a week while in I'm in London.
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One week i is absolutely fine, like it doesn't make a difference.
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Uh and then the week I'm back I'm just going to record an episode there and then.
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And, you know, I'll just be back on schedule.
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And then when I got back from London, um, turns out my sister and her husband, which, you know, I always knew they were coming.
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Um
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They came about a day and a half after I got back from London and I massively underestimated the time I would have within that day and a half to run errands before they'd
arrive and then
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just my free time when they were here because my sister then immediately wanted to
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go and visit our grandparents on the other side of the country where I don't have my podcast set up.
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And then you know of course I went along and we uh and I had a lot of good fun.
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It was nice
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And but before I knew it, I was like, oh damn, I'm not going to be able to record a podcast episode then and then she was also here for about fifteen days and then before I
knew it, like one plan one week of what was a planned break then turned into
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About three weeks, four weeks.
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And I was like, damn.
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Anyway, she left this morning and well and um and I had a and we had a lot of fun
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Truth be told, her husband is also into trading cards.
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Um my sister is as well, got into it quite a bit last year, just I guess from
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being around him and then, you know, talking to me as well, kinda rubbed off on her.
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We opened about four booster boxes while the two of them were here.
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None that I was looking to buy.
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They just ended up buying it.
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I guess they were in that vacation
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mode and when you're on vacation mode you're willing to spend more money.
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We found some card stores around the country.
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Um bought three Yu-Gi-Oh booster boxes or one one-piece one, you know, opened a few loose packs as well of a a few other things, but
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Yeah, that was a lot of fun.
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I've never opened so many packs back to back to back to back to back.
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Um so yeah, that was good.
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But anyway, they've gone now, so I'm I'm back.
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I'm back in routine, back
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to recording podcast episodes and back to um being able to track calories consistently again, back to my own training as well, because training that's another thing.
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It's just been a bit all over the place the past month while I was in London, you know, I was relying on guest passes.
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Um I only aver were was able to get about two a week thanks to some buddies that I know that go to a gym, but that was all I could do.
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Did full body workouts each time I went.
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Still managing my tennis album, truth be told, it is starting to get a little bit frustrating because I was hoping it'd be better now.
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I don't want to say it's really bad
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But it's like in this awkward phase where I definitely can't do jujitsu.
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So and and that's just been really annoying this part year.
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I've been like to jujitsu four times this year, um, due to the challenge and um that
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the chin up challenge I did earlier this year and then you know this this tennis elbow thing.
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Um and uh and I also have to be like
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Lower body nothing really changes with my training there, but upper body um I have to be more mindful, I have to do less sets, can't really take sets close to failure.
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So, you know, my upper body training training for a while now hasn't been too great and um but it is it is what it is, you know, there's seasons in life.
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that are like this.
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I can't I can't be too frustrated about it.
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Like this just this happens.
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I always knew there was going to be an inherent risk with that chin-up challenge and um
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And while I guess it didn't end up happening while I was doing the challenge, like I did think it would, it ended up happening it was like a bit of a day delayed response.
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It happened two weeks later
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Um or about 10 days later where I was like, uh oh, like because muscles recover quickly, but joints are a bit slower, and I was like, uh-oh, this is caught up to my my elbows
now.
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Um so there is that, but again, you know, it's life
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Can't I can you know, I can maybe have a small bitch and complain about it a uh a s a small bitch and complain about it, but
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All I ha all I have to do after that is like not let it go on for too long.
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Um the complaining and and the whining, like just keep that short if I'm gonna do it and then you know figure out how I'm going to move forward and work towards that.
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Um uh c nutrition-wise, I'm trying to aim to be in a calorie deficit right now.
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Just obviously because I've been in um I I kind of had the intention to do that before I went on vacation.
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I wasn't going to do it on vacation
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Um and then my sister was here for about two weeks and you know I'm not going to try and diet while her and my brother-in-law are here.
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Um it was more of a, you know, I'm going to um
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Enjoy my time with them now, you know.
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Not not that that's not to say I'm going to be reckless, I'll be still mindful, but I'll enjoy it with them now.
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They want to eat out, go and eat out, and then once they leave, you know what?
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I'm uh I'm going to start being much more consistent with it
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And with that calorie deficit, with tracking calories and and you know go through like a a mini cut type of thing.
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But otherwise, enough about me, because I've been speaking about me for about six minutes now
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I just thought I'd update you on everything that's been going on in the last month where I don't think I've recorded uh published a single podcast episode in about that
time.
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So um
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I thought it was only fair that you you knew what was the latest with me.
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But anyway, I think with that, let's get stark into the QA today.
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I've got 15 questions here in front of me
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um fitness related most of them and then there's a few non-fitness ones sprinkled in and I'm just going to go through it bit by bit um
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No particular order here, otherwise let's get stuck in.
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So number one, how do I know if my fat loss phase is actually working?
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How Do I Know If My Fat Loss Phase Is Working?
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I think this is a really good question because some I think in daily life it's quite easy to
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To not realize that like, oh, actually we are making progress.
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Because you know, when you compare your progress day to day, it can feel like massively slow, almost so slow that it feels like nothing is happening, but then you zoom
out after like what
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Nine months of consistency, and you're like, oh shit, I've managed to do all of that.
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That is amazing.
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And you're going to get that feeling by taking progress pictures, uh, I would say once a month.
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If not that frequently then definitely no less than once every three months.
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Um but definitely get like progress switches backfront sides as well.
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Uh take measurements I would say once every two weeks.
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Take your scale weight as consistently as possible first thing in the morning after waking up, after using the toilet.
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Um
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And I think when with you taking those three indicators consistently, you're already going to uh be able to realize that yeah, you're going to know if your fat loss
phase is working.
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Because I wouldn't say all at the same time, but at least one of those should be progressing.
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And I don't want to say compare those week to week.
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I'd say ideally compare those like month to month
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Um because sometimes progress just doesn't happen that fast, which is, you know, I know fat fast fat loss progress would be nice and it's definitely possible and it
there's definitely a time and place for that, but you know, most of the time it's going to take a little bit longer than we want
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Which is fine.
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You know, if that's how it has to be, it has to be like that, but you know, progress can still be made.
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I would also say pay attention to how old clothes fit to
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So yeah, those are a few things I'd bear in mind.
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How Do I Stay Consistent When Life Gets Busy?
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Question number two, how do I stay consistent when life gets busy?
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I guess I was kind of talking about that before I started with the QA.
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It's like do what you can.
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When I was in London
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My life was busy.
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I was meeting up with friends and family almost but basically every single day.
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Like my schedule was rampact.
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And um
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Just because I couldn't train as consistently as I otherwise usually would when I'm at home, I was like, you know what, I'm still going to do what I can.
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So I still did two workouts per week, full-body workouts.
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It's like do something.
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Because doing something is better than
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doing nothing of course.
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I also would say, you know, if there's a day where, okay, you know, today I'm not really doing anything, I'll track my calories today.
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You know, during a really busy phase, like, okay, do that.
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Um, is there, you know, on days where you're really busy, do you have like a window where maybe you can go on a 15-minute walk if you need to get your steps up?
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That could be something you consider
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I always feel like during super busy phases, even though it's like you're not going to be as consistent as you'd b perhaps otherwise like, you know, ultimately we have
to remember as well, that's life.
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Like life is going to be lived mostly busy.
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And I think when you think about that, okay, there's always going to be one thing we can focus on during these really busy phases.
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Focus on that.
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Like there's always going to be one thing you can control, at least one thing.
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And if you're saying there's nothing, you you're you
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you're like no that's not true.
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Like there is always going to be one thing at least that you can control.
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Focus on that during those really busy phases because I think sometimes people make the mistake as well of only like working on this fitness thing.
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um when life is calm, like when there's not much going on.
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But that's just like I think it's it's just bullshit because ultimately
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Most of it, I think it's a cop-out because at the end of the day, life is going to be mostly lived in a busy state.
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Like you're going to be busy.
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That is life.
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There's always going to be things going on.
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There's always going to be a reason for you not to do something if you look for it.
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So get good at this fitness thing while you're busy.
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Focus on what you can
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And you know, the rest is going to fall into place.
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And then when maybe when you do go through a phase when you're less busy, you're going to find it really easy because you managed to figure out this thing when you were
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You were busy as fuck, okay?
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Anyway, question number three.
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Childhood Game That Wouldn’t Hit The Same Today
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What's a game you loved as a kid that wouldn't hit the same today?
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Wouldn't hit the same today
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Um a game I loved as a kid that wouldn't hit the same today.
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I'm gonna if I like
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Probably like one of those like um computer games like probably on a website that I would play.
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I think PlayStation games would still hit the same way, Xbox games
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uh Game Boy games probably would.
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It's probably like one that I used to play on a website quite frequently, but now I am having massive
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trouble remembering.
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I remember there was like a website when I was a kid that I would play on called Mini I think it was Mini Click or Mini Clip.
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I think it was Mini Click.
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There was a lot of games on there.
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I reckon that a lot of them would be like, eh, what am I doing with this?
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But I can't remember specific games
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Something I loved as a kid.
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I don't want to like I want to give you a specific answer, but I'm really struggling right now.
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Um
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Hm.
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I don't know.
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And that's just the honest truth.
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I don't know.
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Probably a part because a part of me is like I do like to play these old games and I feel like I would also just find a lot of pleasure in just playing anything I used to
probably play.
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for as long as my memory can serve me right now like as for you know there's not nothing I'm sure there is one game where I'm just like nah I wouldn't I probably wouldn't
play that again
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But um I can't remember right now and all I can remember are games where I'm thinking, yeah, you know what, I would definitely have a go at that again.
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So yeah, sorry, I don't think there really is one that I feel like wouldn't hit the same today
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Maybe I'll play it and then I'm like, oh actually it doesn't hit the same.
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But right now like I think them this the nostalgia in my memory isn't letting me think like that and I'm I'm just
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thinking yeah I do I give them all a go again.
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Um question number four what should I do when progress stalls for a few weeks?
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What To Do When Progress Stalls
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So when fitness progress stalls for a few weeks
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I would say okay, let's uh assume there's a genuine standstill in progress, number one, because I think sometimes people feel like
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Progress has stalled and then you ask them for how long and it's like three days.
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Like that's not a plateau.
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Like a plateau is like three weeks, four weeks of zero genuine change
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And now also let's assume that you've been ruthlessly consistent.
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I'm not talking consistent on some days and then on others you didn't really show up because you couldn't be bothered or life got busy.
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Like I am talking
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90% consistent at the minimum.
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And not just consistent, uh but you weren't really do it like you weren't really focusing on the right things.
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I mean consistent and you were doing the correct things like
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You were accurately tracking, not guessing.
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You were doing your workouts, following a structured workout plan, progressively overloading.
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I would say that in that scenario, you probably just need to tweak something.
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Much more often than not, the answer is in that you just need to tweak something.
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Like sometimes people think you have to do this whole massive revamp and that's not usually the case.
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Maybe you just need I don't know, like to slightly adjust your calorie goals.
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Maybe if you have a weight lo a fat loss score
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or I don't know like a muscle building goal.
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Maybe you need maybe it's time for a new workout plan.
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Maybe you've been following the same one for about, I don't know, four months.
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You feel like progress is slowing down.
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Maybe you're getting less excited about your workouts.
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Maybe it's time for a new workout plan.
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I think it's things like that.
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Maybe you need someone to watch your form when you're doing certain exercises like like like uh deadlifts and squats
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Because sometimes we feel like we're doing something correctly, but we're not and actually there's tweaks that need to be made and and when we make those tweaks
actually progress starts to fly again.
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Um so you know there are a few things that you could consider and without knowing specifics it's impossible to give you like one straight up response, but those are a few
things that come to mind.
14:42
Eating Out & Fat Loss
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Question number five, is it still is it okay to eat out and still lose body fat?
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Yeah, uh it is okay to eat out and still lose body fat.
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I will say there is only so much eating out you can do
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to the point it is going to start getting in the way of your fat loss goals.
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I think if you eat out like every day, nearly every day for every single meal, you're going to have a much tougher time.
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And that's just the reality of it.
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That's not to say it's impossible.
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It's definitely doable.
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But you are going to have a much tougher time because the reality of the situation is
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You gen you can't be 100% sure as to what you're eating.
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You're going to be doing a lot of guessing, and the more guessing you're doing, the harder it's going to be.
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Are you willing to make that trade-off?
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Like if you s if you still if you still want to eat out basically every single day for most meals, either whether you want to or you must
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Or it's a bit of both.
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You have to be willing to make that trade-off.
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Yeah, it's going to be slower.
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But
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You know, the less you eat out, the easier it's going to be.
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And I don't want to say you have to you don't have to eat out at all like eating out is a it's a part of life.
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Like I said, my sister and
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Her husband were just here and we ate out a lot.
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Like we had good fun.
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We wanted to try new restaurants and places.
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And uh you can definitely make progress eating out.
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Like I've um
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Um I'm living proof of that.
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My one-to-one online fitness members are living proof of that.
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You know, link in the in the show notes of this podcast episode if you want to uh sign up to become a one-to-one online fitness member
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But the more you do it, the harder it's going to be.
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And if you're doing it nearly every day for every single meal, yes, you're going to make much slower progress.
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And ultimately it's up to you what to to decide whether or not you're okay with that.
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And if you're not okay with that, then you have to start cooking at home more.
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And
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And that's the straight up truth.
16:27
Anime Worth The Hype (And Not)
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Question number six: what's an anime or show you think is genuinely worth the hype and one that isn't?
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I think an anime that is genuinely worth the hype, I would say, is Naruto Shipperdon.
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I think it's just so well written and there is such amazing character development.
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in a lot of the show.
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Um that is just it's it's really good.
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Of course it's been out for a long time.
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That doesn't really change my answer.
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I think it's really good.
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Um I was very impressed when I watched it
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And I was and and you know the whole it's a very in-depth and long series, so yeah, very I I was just so impressed.
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I think it's so good.
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I skipped the fillers, I will say that, so I don't know what happened in the fillers of Naruto Shippedon
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But I think it's really good.
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Um one that isn't um
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I f I I wasn't re I didn't really like uh My Hero Academia.
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Maybe it's just because I was too old for that one.
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I did try watching that.
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I f I remember in 2020
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And uh I did try, but I was just like, nah, that this isn't for me.
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I'm not saying it's bad, I'm sure it's for some people out there, like I'm sure some people love it.
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Obviously, it's got a big fan base, but I just could never get into it.
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Um
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And I just stopped watching it eventually.
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Question number seven, why am I not losing weight even though I'm eating healthy?
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Why You’re Not Losing Weight Eating “Healthy”
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Because you can eat healthy but still not be in a calorie deficit.
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And that is just
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the straight up answer.
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Like a lot in fact a lot of health aligned foods, you know, they are low in calorie density, but there are a lot as well that can be quite calorie dense.
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Nuts, almonds, peanuts, um to name a few, granola is another one.
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Um there there is a lot dried fruits as well.
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So there's like a lot of like quote unquote healthy foods, but they're still very calorie dense.
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Like
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For example, I brought I've been buying dates quite a bit recently because I really want to, you know, increase my fiber intake.
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And like I had like five dates and I think that was like close to 200 calories and those five dates like did nothing in regard to how I felt
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um in in regard to satiety like I I felt like I almost ate nothing like it's five small dates but that was 200 calories already some people they sit there and they just down
it
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So it's just things to think about.
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Um how do I build question number eight, how do I build a routine I can actually stick to long term?
18:56
Building A Routine That Lasts
18:59
I think it's about
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Um I guess I kinda answered this earlier about life being busy, but I think it's just about doing what you can.
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And like have like obviously
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Like goals that you're generally going to aim to stick with.
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And then I think it's also important to have goals that you can stick with on your busiest of days.
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Okay, it's like, okay, if I'm really busy today, I can at least do X, Y, and Z or X and Y
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Those are things that I think you need to think about.
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So like just things that are like non-negotiables.
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Like if I can't do anything else, I need to at least
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be able to do this and I think that's going to help you really stick to it long term.
19:35
Uh question number nine what's a lesson that took you way too long to learn?
19:37
Lesson Learned Too Late
19:41
I think um I mentioned this on the podcast before
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uh quite a while ago.
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But and I I also don't want to make it out like this is financial advice in any way.
19:50
I'm not an expert or professional in this.
19:52
This is
19:53
like just my own experience that I'm going to you know share out loud but I think it's the way like I was uh saving money I think for a long for a long time was just you know
adding it to a savers account and that's it um
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But then when you think about the fact that like I think inflation on a yearly average is about 2% and uh and most savers account even though mine was about four point five
percent
20:20
or like at least one of the ones I try and use, a lot of them aren't.
20:25
And then you know when you take into account the fact that inflation is about 2% a year, like
20:30
Okay, it ends up being like a 1% difference, and that's just not the most effective way, at least I felt like was to save money again.
20:37
This isn't financial advice.
20:38
This is and I could be wrong
20:40
Like you can listen to this and be like, eh, you're wrong.
20:42
Like feel free to correct me like I don't mind.
20:44
These are just, you know, f m my realizations from my own research, um, trying to find more peop people, you know, listening to people who know a lot more than me about
this.
20:54
um reading into it about the you know just regarding it.
20:59
Um and then you know I think it was like, you know what, like number one, I need to spend a bit more
21:02
money to make a bit more money and then uh also like just moving it around like putting it in stocks like the SP 500 like just much more predictable stocks um
21:14
that have like pretty much stood the test of time.
21:19
And then I find yeah, I I I expend I I I put a little bit in crypto.
21:24
I th I'm I'm not the biggest fan of crypto.
21:25
I think it's very volatile.
21:28
And I'm not a I'm I'm not a big fan of that level of volatility, so I do have a bit in there, but it's just not something I want to uh put too much toward.
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Uh but yeah, it's mostly like just a stock market.
21:38
I I think
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I should have paid more attention to from a much earlier uh time period.
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Um, and that's not to say I need to put 100% of what I have in there, but I think it's definitely worth putting
21:52
in more in there than I think uh that than I was doing before which was zero.
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Um so those are just a few thoughts that I have
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And I learned that when I was about 20.
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I realize I learned that all properly when I was about 28 and then I started acting upon it when I was 29.
22:10
Best Workout Split For Busy Schedules
22:10
Uh what's the best workout split for someone with a busy schedule?
22:14
I think if you've got a busy schedule, let's just I used to, you know, I used to personal train so many people in person that would
22:20
classified themselves as someone with a very busy schedule.
22:23
To be honest, I f I'm sure most people would describe themselves describe sorry, I had to do a small burp.
22:29
I'm sure a lot of people would describe themselves like that.
22:32
Um I used to work with folks who
22:35
were m mostly office workers and they had quite demanding jobs in regard to, you know, just people needing them.
22:42
Like they were uh like back to back to back meetings, you know, there had to be in one place then there had to be another in another like an hour later
22:49
And uh I used to do like a lot of like full body w workouts with them, like half an hour each time, full body or upper or lower.
22:56
It was more like a okay
22:59
I would say the average person I worked with that fit that description was two full-body workouts a week, half an hour each time.
23:08
And I just found that worked incredibly well for really busy people.
23:13
Um
23:16
Question number 11.
23:16
Do You Need Cardio To Lose Fat?
23:17
Do I need to do cardio to lose fat?
23:19
You don't need to do cardio to lose fat.
23:21
To lose fat, you need to be in a calorie deficit.
23:24
After that, everything else can be like secondary and can help.
23:28
Um
23:29
Cardio can help in this situation.
23:31
It's not a a must-do.
23:33
I've lost body fat many times before without doing cardio.
23:36
Um
23:37
Cardio is still good for you, so I would do it from a heart health perspective.
23:41
So I still do it for that.
23:43
Um But you don't need to do cardio to lose body fat.
23:47
You need to be in a calorie deficit, but cardio can help
23:50
Um question number 12, what's something you used to care a lot about that you don't anymore?
23:51
Something You No Longer Care About
23:56
Something I used to care a lot about that I don't really care about.
24:00
anymore i'm sure there's something my mind is going blank again um my playstation 2 i guess my export
24:10
360.
24:11
I used to care about those a lot.
24:12
I don't really touch it anymore.
24:13
Like the only gaming I really do nowadays is uh with Nintendo like the Switch.
24:19
I was throwing it back a bit last year with the Nintendo DS as well and the SP
24:23
Uh so probably that's my answer.
24:25
Maybe my older Xbox 360 and PlayStation 2.
24:28
I don't even think I have my PlayStation 2 anymore.
24:30
I still have my Xbox 360.
24:32
It's just packed away and collecting dust.
24:34
How Long Should Workouts Be?
24:34
How long should my workouts be?
24:37
I would say about 45 to 75 minutes is a pretty good sweet spot for most people.
24:41
Like I said, that's not a like I said earlier, like you can do less and be fine as long as what you're doing in the gym actually makes sense.
24:47
It's structured, you're following like a good workout plan that makes sense.
24:51
you know, maybe full-body workouts are progressively overloading over time, you're taking your sets close to failure.
24:57
Those are the more important things.
24:59
And then length of time is a bit more secondary.
25:03
But I would say a sweet spot for most people is about 45 to 75 minutes.
25:06
I don't want to say there's like a should for workout length
25:09
It depends on you.
25:10
What do you have time for?
25:12
What can you be consistent with?
25:14
Question number 14.
25:15
Game/Show You’d Experience Again
25:15
What's a game, show, or movie you wish you could experience again for the first time?
25:19
Easy.
25:20
Attack on Titan.
25:21
Attack on Titan is
25:22
Absolutely Elite.
25:23
I love the plot twists.
25:25
I love how it initially I was gonna say like the horror aspect of it.
25:30
I feel like initially it starts as like more of a horror show and then it kind of like gradually
25:35
starts to turn into more like of a a political type of sh uh of anime.
25:41
But either way, like the depth is incredible.
25:44
The um the animators did an amazing job
25:49
Um I know I think Attack on Titan is just elite.
25:54
Uh question I would recommend it if you've never seen it.
25:56
What Sustainable Fitness Actually Looks Like
25:57
Uh question number 15, final question now.
25:59
What does sustainable fitness actually look like in real life?
26:02
I think I basically answered this earlier when I said uh how do when I answered question number eight, how do I build a routine I can actually stick to long term?
26:09
My answers are going to be that's going to be the exact same thing
26:12
Like with nothing changes there.
26:14
So I was I don't want to make it sound like I'm doing a cop-out here in regards to um just saying oh same answer as before but it is basically going to be the same answer as
before
26:26
But I would say, you know, if I had to add anything to what sustainable fitness actually looks like in real life, I would say, you know, you're not consistently thinking
about food.
26:35
Like let's say you're in a fat loss phase, okay, you're not consistently thinking about food every single day, every single moment.
26:40
You're not like you're not like starving.
26:43
Like these are things you're not going to be able to sustain, right?
26:47
Like
26:49
It it it just needs to be something you just can keep doing, I would say day out, day in, day out for a select period of time.
26:57
I don't want to say like certain things in fitness, they don't have to be sustainable
27:01
Which I think can be quite surprising for many people to hear.
27:04
Like, for example, fat loss phase, it doesn't need to be sustainable forever.
27:09
It needs to be sustainable for like
27:11
Well, depending on your starting point, three months, six months, a year, it needs to be sustainable for that amount of time.
27:17
Uh because, you know, like just
27:20
I guess from the name itself, like fat loss phase, like it's a phase.
27:26
It's not meant to be for the rest of your life.
27:27
Like do something maybe
27:29
I don't want to say extreme because I think definitely people get way too extreme with it where what they're doing doesn't make sense, but it's it's it's definitely you
need to be doing something
27:39
At least for this period of time that you're not going to be willing to do, I guess for the rest of your life, but you just need to do it right now.
27:45
Like you need to buckle up and you just need to bloody do it
27:48
Like track your calories or you know get weigh your food or eat out less.
27:52
Like these are things that you're just going to have to accept that you're going to do for a while.
27:55
Like it doesn't need to be sustainable forever
27:58
But man, you're going to have to at least do this for six, nine, twelve months because something has to change, right?
28:03
So um I just think
28:07
I think the the the term sustainability gets thrown around a lot in the fitness world and um definitely with good intentions I do it myself like uh and it it it
28:15
it can definitely be applicable in certain contexts.
28:17
But I do think there's some where it's just like overused.
28:20
Like yeah, like I said, fat loss it doesn't inherently have to be completely sustainable.
28:24
Like this is something you want to kind of just do for like maybe a year.
28:27
Again, depending on your starting phase, like maybe you don't have to do it for that long, but you want to do it and then stop.
28:33
Like get out of it.
28:34
Like you don't want to be doing fatless forever.
28:37
And if you don't want to be in a fatless phase forever, what feels like forever, you have to get bloody good at what you're doing right now and do it consistently
28:45
And just be willing to do more than you otherwise, I guess, historically have been willing to do.
28:50
So you're no longer where you historically have been for a long time.
28:54
And uh and you can move past that and progress.
28:57
Anyway, I hope you enjoyed this podcast episode, first episode back.
29:01
It's very it feels good to be able to
29:03
to now record that finally.
29:05
Like this honestly I didn't say this at the start of the podcast episode, but this podcast episode have been has been in the back of my mind to record for about last
29:12
I would say two to three weeks now where I'm like, crap, I need to really record an episode.
29:16
Because I really enjoy recording the the podcast.
29:18
Like I enjoy this.
29:19
Like this is one of my favorite things.
29:22
I appreciate you listening.
29:24
If uh you've ever taken value from my podcast, like either whether it was today or another episode, please do leave me a review.
29:31
Reviews help massively
29:32
Um, especially with like smaller podcasts because, you know, I'm competing in a space where there's like giant podcasts out there and uh they will completely wipe the
floor with mine when it comes to I guess just like sheer numbers.
29:47
And then uh algorithms are obviously going to favor theirs massively, only naturally, right?
29:52
Um, but like for every review you give me, like it it does help.
29:56
in I guess that type of space and it does help the algorithm push me more like Spotify or Apple Podcasts.
30:03
So don't think oh it's just me, it's just one review.
30:06
Like it doesn't really matter.
30:07
Like no, it matters massively and it really helps a lot
30:10
So please take out those 10 seconds of your day to leave me a five-star review.
30:14
I would deeply appreciate it.
30:15
Again, if you're interested in becoming a one-to-one online fitness member, the link for that is in the show notes of this podcast episode.
30:21
Otherwise, take care, have a lovely day, and I'll see you around.
