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The Leo Alves Podcast.
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Good morning, good afternoon, good evening, good night.
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Hello and welcome to another episode of the Leo Alves Podcast.
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And in today's podcast episode
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I am going to discuss with you how you can set yourself up for an amazing new year because the new year is nearly here and
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Throughout this episode, I'm just going to give you some tips that you would do very well to bear in mind to set yourself up for success when it comes to your health and
fitness, because that's why I'm here and that's why I make this podcast episode 95% of the time.
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So
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I'm going to go through these points and I kind of say there's an order, there's kind of is kinda isn't.
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It's kind of a loose order
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I've got eight points in front of me right now.
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I might add to it as the podcast episode goes on and perhaps I I may or may not go on a tangent.
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So it could increase to nine or ten points, but otherwise I've got eight points in here.
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And uh let's just get stuck in.
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So the first point that you would do extremely well to bear in mind to set yourself up
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Why Motivation Fails and What to Rely on Instead
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for a s a successful health and fitness journey this coming year is set goals that you can be consistent with even when the motivation hits.
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And I think that's something potentially yourself included that a lot of people forget because
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When the new year arrives, you know you're you're typically at your most motivated and because of that you set these huge goals which at the same time I want to say
there's not anything specifically wrong with them, kinda sorta, but
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The issue is that again you set these when you're at your most motivated, not realizing that demotivation will eventually hit.
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So when I say set goals that you can be consistent with even when demotivation hits, it's not to be pessimistic in any sort of way.
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It's just being a realistic motivation, it comes and goes.
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You can't always be motivated.
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So you have to remember that motivation is a feeling.
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It's the same way being sad is a feeling or being happy is a feeling.
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You're not always going to feel sad, you're not always going to feel happy, you're not always going to feel motivated in that case.
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But
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Again, just because you're not always going to feel motivated, it doesn't mean you still you still shouldn't do what you need to be doing.
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And I'm going on a little bit of a tangent here, but
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This is just something to bear in mind as well.
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So just because let's say you let's say you're not feeling happy and you're in a bad mood, that doesn't mean you shouldn't still hold the door
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the the the door open for the next person or you sh still shouldn't say thank you to the cashier when they've scanned your food.
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It's the same way just because you don't feel motivated that you still shouldn't turn up and
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Do your workout or go on a 15-minute walk or hit your protein goal for the day.
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So these are things that you have to bear in mind.
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And again, motivation is going to come and go
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And you need to set goals for when demotivation will predictably hit.
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Okay?
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Remember that.
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Put that at the core of your fitness goals for the new year.
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And on that note as well, you want your goals to be specific.
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How to Set Specific Fitness Goals That Work
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Another issue that you
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might be doing this is something I've often come across at least is people's goals, yours again potentially it's too vague.
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It's very
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Put it like this, it's I want to lose weight.
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Okay, great, but there's just no sp specificity around that.
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You need to be more specific.
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You don't know what to aim for on the back of that specifically.
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You don't
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know whether or not you're doing you know you're on track or not.
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Do you know what I mean?
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So you need to be more specific than I want to lose weight or I want to get stronger.
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Let's be specific.
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So
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Is it to drop two belt sizes?
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Okay, what do you have to do to drop two belt sizes?
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Okay, I need to be in a calorie deficit at least 90% of the month.
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I need to be going on a walk every single day to help me hit my
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7500 daily step goal that I have set for me every single day as well.
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So things like that.
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You need to start getting specific with your overall goal and then your daily, weekly, and monthly goals as well
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Or it doesn't even have to be fat loss related, it could be to do ten clean push-ups.
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Maybe you can only do one right now.
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Uh you wanna do ten.
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And because of that, you need to start practicing maybe different push-up regressions more and just push-ups more often.
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So how are you going to do that?
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Maybe you could
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Uh practice push-ups every other day.
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Maybe you could make push sess sessions, so like chest exercises, more of a priority within your workouts.
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And maybe you have to say, okay, now I need to work out three times
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weekly, consistently, every single week.
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So things like that, you need to start getting specific because again, one of the most common mistakes I do encounter, and I would say this is a mistake because it kind of
ends up
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being you setting yourself up for failure because you don't know what to do is again you enter a fitness journey and just tell yourself I'm going to lose weight and then
you just kind of like freestyle it or may and make it up as you go along.
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Again, you have to have clarity
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And this is me saying all of this out of love, by the way, you know I'm not making this podcast episode and in fact, no podcast episode, not just this one
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it's it's never to get at you or to feel like I'm telling you off.
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It's again, this is always coming from a place of love and in fact it's a place where I feel like a Leo who was just starting out with his health and fitness journey could
have done with hearing as well.
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Anyway, let's go on to point number two.
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Why You Need a Structured Workout Plan
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And I feel like this kind of leads me nicely on to the next point is follow a structured workout plan.
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So when you go to the gym, you need to know what you're going to do.
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Okay, if it's just your first session there, maybe your second, it's whatever.
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Maybe you're just getting used to the place.
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You know, that was
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Me recently I signed up for a new gym and and typically I will know exactly what I'm going to do for today.
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I'm gonna have a workout plan.
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I follow it consistently week in, week out, so I can be progressively overloading over time
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And but today, no I mean recently I should say, because I signed up for a new gym, the first session I was just like, you know what?
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I'm just gonna do whatever whatever I feel like doing on that specific day within the specific gym j and
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I kind of just want to see what equipment they have and then I'm just going to just use whatever it is I feel like and then once I understand and know which equipment they
have I'm going to then
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create a workout program for me to follow and that's exactly what I done so again the first one or two it's okay it's whatever but after that you do need to have
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a structured workout plan because another very common mistake that I encounter and again this could be something that you've done in the past or you're doing right now
perhaps is you go to the gym and you kind of do whatever you're just
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You're just exercising, we could say, which again there's nothing wrong with that to an extent because it at the end of the day something is always better than nothing.
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But you know, there's a difference between, you know, just moving around, getting some exercise in
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against actually training because when you actually are training and by training I mean following a structured workout program in which you are progressively
overloading over the long term
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That's where you make progress with your health and fitness.
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Again, with exercise, it's very easy to quickly hit a plateau and to very quickly feel like
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You're just going around in circles almost.
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So again, you need a structured workout plan.
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And if you don't know where to find one, you can click the free one that I have in the show notes of this podcast episode.
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So do ensure you grab that.
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And on that note
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You may or may not know I do have other free interactive guides on the free interactive guides page of my workup um of uh of my website which I've recently added to.
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So
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There's the free workout plan, there's a free nutrition for fat loss guide, there's a free meal planning guide there as well, and there's a free protein guide because
protein is something many people struggle with, so I've decided to make a free guide for you that you can download there as well
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And this kind of brings me nicely onto point number three, which is have clear basic nutrition goals or guidelines.
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Simple Nutrition Rules for Long-Term Fat Loss
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And there's quite a bit I can say about this because again
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Another common mistake I see is when people start their health and fitness journey, and this could be something you are very familiar with hearing, is, okay, I'm gonna
just start eating healthier.
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And you know, the thought of eating healthier, quote unquote, is great, but
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Again, there's just nothing specific with that.
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What can you do with just telling yourself you're going to eat healthier?
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Okay, what does that look like?
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What are your daily or weekly goals?
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what maybe type of nutrition approach if any are you going to be using because you know what what healthy looks like to one person could be very different to the next and
as a personal trainer I can confirm that is very much the case because what I see a lot of people
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say it's healthy eating online sometimes it's not even healthy eating it's in fact sometimes it's disordered eating so you know what yeah just have clear basic or it
does it yeah it could be basic
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depending on where you're starting is just to have clear nutrition goals.
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Are you going to track calories?
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If you're going to track calories, what is your calorie goal?
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What's your protein goal?
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Are you maybe just going to have food guidelines instead because you don't feel ready to track calories?
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Okay, what's your food guidelines going to be?
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Is it maybe going to be free plates, two snacks, in which you have three meals every single day and no more than two snacks?
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And these two snacks, it's a fruit
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Or a vegetable or a protein sauce and these meals.
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Half of it has to be fruit um has to be salad or vegetables
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quarter has to be fats and or carbs and the other quarter must be protein.
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So again those are food guidelines.
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Or maybe you're just really starting from scratch and
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you know you you feel very overwhelmed with everything and you just want maybe the simplest of nutrition goals in that case you might do the 321 method that I know from
the top of my head which is where every day you have three bottles of water maybe 500 milliliters each
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Two pieces of fruit and a bowl of salad.
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And again, it doesn't have to be the most complex thing in the world, but you need some sort of guidelines.
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And um
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Just having these in place will just give you some clarity with exactly what it is you're aiming for because again the thought and just telling yourself that you're
going to eat healthier
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It doesn't really help because again, you need specificity around your health and fitness because again, that's where progress really comes from.
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And this brings me really nicely on the next point, actually, is measuring progress because
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And you know, actually before I go on to the measuring progress part, one thing I really want to mention about nutrition goals is don't think about what you can subtract
from your nutrition as well.
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That's a really common mistake that I must cover before I go on to the next point.
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So many people, potentially yourself included, go into their nutrition and say, I'm not going to eat any more sugar, no more gluten, no more carbs.
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No more this, no more that, no more takeaway, no more this.
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And it's just 101 things they've suddenly told themselves they cannot have
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Whereas what is actually going to be a game changer for you is instead of telling yourself everything you can't have, start telling yourself everything you must have.
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Tell yourself you're going to have more protein, more water, more fruit, more vegetables, more protein.
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I think I said that already, but you get the gist.
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Because when you tell yourself you can have more protein, more vegetables, more fruit, more water, more fiber.
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you start already getting in all the food that you should be consuming anyway without the subtraction mindset which is a much unhealthier mindset much more unhealthy
mindset to go into your fitness journey with
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Because when you go into your fitness journey telling yourself, you can't have this, you can't have that, you must avoid this, you must avoid that, and there's just
this restriction mindset from the start, you are setting yourself up for failure a lot more likely
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Yeah, you're just a lot more likely to set yourself up for failure is what I should have said.
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So again, just go into it making it easier for yourself.
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And the the best thing about telling yourself everything that you should be having more of
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without restricting anything is you find that you naturally eat a lot less of what you shouldn't or what you don't really want to be eating anyway just because you're a
lot fuller from
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the vegetables, the fruits, the protein, the fiber, etc.
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etc.
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So just that simple mindset switch is amazing.
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And that's something you really need to think about as well.
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Just really consider that
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Anyway, on to the next point, which is measuring progress.
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The Right Way to Track Fitness Progress (Beyond the Scale)
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So another common mistake I see, and this could be something you're doing as well, is most people will just measure their progress by their scale weight
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Especially if it's fat loss.
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And this is an amazing way to set yourself up for failure because the scale the it just doesn't paint the whole picture.
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It does most people just look at it and think think it's measuring 100% of their body fat.
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Whereas it's really not that there's so much going on within with the scale that you don't even realize.
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For example, if you lose maybe one kg of fat but you gain one kg of muscle, the scale is going to be the same
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But meanwhile, your body composition would have been changing loads.
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So that's something to think about as well.
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And again
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Yeah, loads of people just get disheartened because they're only using scale weight as the be all and end all for their indicators of progress and that's why they end up
giving up because they just don't see
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it going in the direction they want it to and often these come with very unrealistic standards as to how they think the scale should be going anyway but that's for
another podcast episode but again
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Don't just use the scale as the bewilder and end or don't just use it as your only indicator of progress and in fact if you hear me say this and you continue to do this after
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And then you just take continue to take scale weight and you get disheartened.
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I don't even feel bad for you because again I've told you you're setting yourself up for failure when you do that.
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start taking various different indicators of progress, such as progress pitches.
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And I know progress pitches can sometimes be a nerve-wracking thing to take, especially when you're taking your first set.
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But trust me when I say I've never met
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a anyone and this is my fitness my one-to-one online fitness members in fact I've never met anyone who
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Has made amazing progress with their health and fitness and regrets taking that first progress picture.
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In fact, I've only met people who regret not taking pictures
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Because again, progress pictures are just the best way to measure and track your progress over time.
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You can maybe take progress pictures once every four weeks, once every six weeks, once every two months.
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Again, it doesn't have to be set in stone, but just take them, okay, frequently.
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You can t do measurements as well.
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Measurements can be magnificent.
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I like I love doing measurements, progress pitches, and scale weight.
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Those are three favorites.
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There's other ones that I do as well, but those are three really good ones because sometimes you will find that maybe
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Two won't be showing signs of progress, but one will.
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And that still means that progress is happening because not all three are guaranteed to show signs of progress at the same time.
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Okay
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So th there's always just something that you can look at.
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Measurements are really good because again, if your scale weight is staying the same, but your measurements are going down, that means you're definitely losing fat,
but you're gaining muscle.
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So again
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body improvements in body composition is happening.
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Um you can look at strength gained, so strength gained is an amazing indicator as well.
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So you know, are your lifts getting stronger?
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Are you deadlifting more than you were before?
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Are you squatting more than you were before?
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Are you doing an extra chin up?
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Are you doing
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Five more push-ups, you know that those that's an amazing example of strength gained.
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You could do how old clothes are fitting, and it doesn't even just have to be how old clothes are fitting as well.
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It could be, for example, I had a one-to-one online fitness member tell me the other day that their Fitbit strap decreased in a the in the button that they needed, if that
makes sense.
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So in the hole that they
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can strap it in now like it's one less than it was before, which shows a sign of progress because again that means that they're losing weight.
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And this person who their scale weight wasn't actually going down for a brief period of time.
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So that's something to think about as well.
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So again, it it just means that they were definitely losing fat and gaining muscle at the same time, but the scale weight wasn't showing that, but at least we got that
confirmed through the measurements and through
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The Fitbit strap being less.
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So amazing stuff there.
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So that's things to think about.
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A consistency calendar is really cool to use as well.
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So you can think about using a consistency calendar and this is just basically if you don't know what that is, it's just basically let's say every day you tell yourself
okay I must
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Hit my step goal of 7500 steps daily.
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I have to get at least 130 grams of protein in and
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Let's say I don't know a workout where applicable.
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So for every day you do all three
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Or maybe if you're having a rest day, then you would want to think about that as well, then you would meet you would mark that as a consistent day.
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And anytime you miss one of those,
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Then you would mark it as an inconsistent day.
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Again, it doesn't have to be the three examples I named for your consistency calendar, but it can go for anything that you want to be consistent with.
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And then by the end of it, you will be surprised as to maybe how consistent you've actually been, because
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Research does show that most people, you know, including myself, do tend to overestimate their levels of consistency.
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So a consistency calendar is the best way to measure this because then you've got hard facts looking back at you.
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And I've heard of people in the past complain that they feel like they're, you know, I used to work at a gym.
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I was a personal trainer.
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I used to speak to hundreds of members every single day.
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People would say, oh, you know, Leo, I feel like I've needed a bit of help recently.
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And bear in mind I don't really know these people sometimes, but they would tell me that they just feel like they're not making progress for the amount of work they're
putting in.
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And you know, sometimes depending on how the conversation goes, I might suggest a consistency calendar.
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And by the end of the month, I say try it, do it for 30 days, see how it goes.
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And by the time 30 days passes, they'll be like, whoops.
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I didn't realize how inconsistent I was actually being.
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These little nibbles there and those days there where I thought it didn't really matter and maybe the the workout that I thought I'd give myself permission to skip
because I did the previous one
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Wow, they really added up a lot and turns out I was being like 50% consistent and 50% consistency is nothing.
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You need to be at least like 85 to 95% consistent, I like to say, if you want really good results
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while still having a social life at the same time of course.
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So again, consistency calendar is just a really good way to brutally honest like it just be it's a brutally honest way of
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Having your consistency levels staring back at you.
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So whether you did or didn't do it, it's not lying by the end of the month unless of course you fill it out incorrectly.
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Okay, point number five
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Rest and recovery is important too.
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Actually, before I move on to point number five, I think one more indicator of progress is
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Habits, are your habits improving?
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So sometimes it doesn't necessarily have to be like something you can see.
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Sometimes it could well I guess you can see your habits.
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But yeah, habits are they improving?
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You know, are you drinking more water?
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Are you
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Waking up earlier to get your workout done.
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So sometimes habits, are your habits better than they were before?
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Are you drinking less alcohol?
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Are you drinking less f fizzy drinks, for example?
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Are they improving?
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If so, that's another indicator of progress heading in the right direction.
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Anyway, point number five, rest and recovery is important too.
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Rest, Recovery, and Avoiding Burnout
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I know when you're at your most motivated and it's the beginning of the new year and you want to do 101 new things at once.
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Don't forget, rest and recovery is important too because sometimes the reason why many people, potentially yourself included, end up stopping and dropping off is
because you go way too hard too soon.
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and you give yourself no rest, you want to exercise every single day, you think that to make progress you have to go balls to the wall, which
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It's just unnecessary.
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You look understand that there is a balance to this thing, okay?
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And
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You want to be able to do a good amount without driving yourself into the ground to the point that you feel like stopping and then you stop completely and before you know
it you're back at square one again.
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You want to have a good balance
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You know, this could be like anywhere between two to five resistance training sessions weekly.
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It doesn't need to be every single day, surprise, surprise, which many people just seem like they want to be doing when they start a new health and fitness journey.
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In fact
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When I was tra I was I was gonna say when I was training one-to-one at a gym, I've got one-to-one online members as well like this.
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I've had one-to-one online members who have achieved amazing results working out two times weekly
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full body workouts, progressive overload, 45 to 60 minutes each time.
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And you might think like that sounds like nothing, but when you are very consistent with those two times weekly workouts and you are progressively overloading and
your nutrition is in a good place
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Most importantly, yeah, you can make tremendous progress.
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Don't feel like you have to burn yourself out to the ground to achieve what it is you want to achieve.
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Point number six.
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Why Accountability Changes Everything
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Seek accountability and I feel like this is such an important point as well.
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Hire a coach.
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And there's a few ways I can take this down.
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Number one, you might be thinking, of course you'd say that, Leo.
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You're a personal trainer, you're an online coach
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Well yeah, that's why I am one because I absolutely see the value in what I do.
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And put it like this, I get suspicious of personal trainers who have never had their own personal trainer at some point.
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Because I feel like if you genuinely
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found value in what you did, you would have had a personal you would have hired your own personal trainer at some point.
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No personal trainer in the world knows absolutely everything.
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There's always something you can learn
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So again, I genuinely bel know and experienced firsthand the value of what having a coach who knows more than you and what you want to achieve.
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can bring to the table.
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I've had an online coach and with them I learned so much more.
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So again that's why I'm saying seek accountability because you're more likely to turn up.
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Be consistent.
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make progress and in fact I can take this outside the world of fitness as well when I wanted to be and I still am but my consistency has dropped off since in fact
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I stopped uh booking iTalkie lessons actually is when I wanted when I was making amazing progress with my Japanese language studies
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I was frequently booking lessons on iTalkie with my teacher, Yoko, Sensei Yoko.
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And surprise, surprise, I was, you know, turning up.
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I was being consistent.
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I was learning more grammar, Japanese grammar and Japanese vocabulary.
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And I was
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making better progress at an even higher rate than I am right now and I need to get back on that.
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Or for example with my business, I have two business mentors and I say two, not because
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you know, I wanted to get two different people, it's because they work together, they're a duo.
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Because obviously you don't want to be you know, too many chefs spoil the broth.
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I wouldn't recommend employing two personal trainers, for example, but these guys they're a team, so they work together.
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So they come together.
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You can't just hire one.
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But yeah, they've been great.
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I work with them.
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They keep me accountable.
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They certainly they set me monthly challenges.
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I've been consistent with every single one.
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Why have I been consistent with every single one?
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Because I don't want to disappoint them.
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I'm paying them
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And I don't want to waste my money either.
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I want to turn up weekly.
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I want to be able to say I've done the work.
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I've done what you've asked for.
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And with that, brutal consistency will happen on the back of it
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Brutal consistency is that the right word?
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But you know what I mean, just ruthless consistency will happen on the back of it and therefore results.
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So again, whenever there's something I wanted to make
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good progress at or any sort of meaningful progress at I've always hired someone who's a lot more experienced than me to do it.
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So again, not only have they walked the walk and I
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Can make good progress, but I know I'm going to be more consistent with it as well, whether it's language studies, whether it's business, whether it's exercise.
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Seek accountability in someone who you
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Will know you're going to want to turn up weekly to report to them and make sure you're doing the damn thing.
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And again, you're not going to want to waste your money either.
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Okay, so there's that as well
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Point number seven, optimize your environment so you reduce how frequently you rely on willpower.
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How to Optimise Your Environment for Consistency
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And I feel like this is a very important point as well
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Because so many people, you know, they look at the next person.
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Maybe let's say you're struggling with your health and fitness, and then you might look at the next person and be like, wow
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you know, Max, look at Max, he's always just killing his health and fitness.
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I wish I could be like more like him.
23:24
I wish I had more willpower like he does.
23:27
I don't know how he does it.
23:28
Meanwhile, Max is optimizing his environment to be able to be consistent.
23:32
If you see his place at home, he doesn't fill it up with uh junk food and treats, and he prepares his lunch to bring it to work so that he's more likely to
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you know, eat the healthy nutritious lunch that he made at home rather than, you know, tell himself he's got nothing again and therefore have to go and get maybe another
one or two slices from Domino's pizza or maybe a an entire pizza, a chocolate milkshake as well to go with it.
23:53
So again
23:54
Optimize your environment to become more consistent with what it is you want to do.
23:59
And an example I always think about, and the reason why I always go back to this, is because this was my first very apparent
24:09
Exposure to this situation is I so one time I had someone who said they wanted to improve their health and fitness, and this was someone I knew on a personal level, so
24:20
I went to their house and I didn't go to their house house because of this, like I go over to their place anyway, and I just happen to go over to their place.
24:27
And when I walk in, I see in the middle of their dining room a bowl
24:31
full of crisps, chocolates, candy.
24:35
And I'm there and I'm thinking, wow I can see why it's tough for you to be consistent because temptations are right there in the open 24-7
24:45
Of course you're more likely to eat poorly because not only are you bringing these treats in in the house but you're keeping it in front of you just where you can
mindlessly reach for 24-7.
24:55
Again, of course you're more likely to be inconsistent.
24:57
Here's what you do.
24:59
Number one, don't bring them into the house if it's possible.
25:02
You know, if that's impossible, then because of course it's ideal, but sometimes I understand you might have housemates or you might have
25:09
kids or you just might there might be a case or maybe you just really want it don't make it so easily accessible maybe put it on top of the cupboard in which you need to
25:18
Get the ladder out to step onto to then reach it from the top of the cupboard because then you don't reach for it so mindlessly.
25:23
So you're putting a small barrier.
25:25
It's not an impossible barrier
25:27
but you're putting a small barrier in between you and the desired tree that you want to aim for.
25:31
So that's something to think about as well.
25:33
And then number two, once you've put a small barrier in between that
25:37
Or maybe like put a lot it behind a lock.
25:40
But yeah, then instead of having maybe all the candy on the table, replace it with fruit.
25:45
So now instead of a bowl full of candy, you've got a bowl full of fruit.
25:48
So not only have you
25:50
reduce the amount of temptations in your immediate environment, you've also optimized it as well now for you to have an easier time to eat more nutritiously, more
consistently, because now instead of candy you've got fruit.
26:03
just an arm's reach if you want it.
26:05
So again, these are just small ways.
26:07
Again, and that and the reason why I use that example is just because it was the first time I was really it that just became apparent to me and I was like, okay
26:14
That's interesting.
26:15
So yeah, that's but you know your mind can go down various ways with that.
26:19
So think of ways in which you can remove temptations from your environment.
26:24
Or at least make them harder and more challenging to get to, and then think about ways to optimize it as well.
26:31
Okay
26:32
So otherwise that is it for today's podcast episode.
26:33
Key Takeaways for Fitness Success in 2026
26:35
You know, applying these tips can help immensely.
26:38
And on that note, you don't have to apply all of these, because I can understand that could feel quite overwhelming.
26:42
But even if you can apply one, two, three, four, or even ha yeah f or half of them.
26:47
Trust me when I say you are going to be in such a better place for it.
26:51
And you will make very good progress throughout this new year.
26:56
And I'm very excited for you because of for that.
26:58
So
26:59
If you've got any questions on the back of this, you know, don't h hesitate to to email me.
27:03
I'm always here.
27:04
You know, if you want to
27:06
How to Work With Me 1:1 Online
27:07
have an online coach, you know, I mentioned that the seek accountability.
27:10
If you are interested in working with me and you know working with me as a one-to-one online fitness member in which I help you with
27:17
your training, your nutrition, your your struggles around food and I take away all the guest work for you and the guesswork for you, not the guest work.
27:25
I take away all the guestwork for you and
27:27
you know i help you with that anxiety that you might have around food and exercise i take away the guesswork i make it easier i allow you to i i program your training in a way
that make helps you make even more progress in the gym
27:38
Whilst spending less time there, so then you can therefore spend more time with your family and friends whilst making more progress in the process
27:46
If this all sounds really good to you, then don't hesitate to apply working with me as well.
27:49
You know, applying is free.
27:51
The inquiry form is in the show notes of this podcast episode, so you can click that, fill that out.
27:57
It takes maybe two or three minutes max
28:00
I'll reach out to you and if we feel like we're a good fit for each other, we'll get started.
28:04
Otherwise, if you're not ready to for coaching just yet, then you could always follow me on social media as well, my YouTube channel, my Instagram, my Twitter
28:12
you know these are all things i'm enjoying right now or x you could say and uh and you know subscribe to or follow to me on there any questions never hesitate to reach out
i'm always here to chat i'm always i'm always happy to get back to you as soon as possible
28:25
And uh otherwise take care.
28:27
Have a lovely day and an amazing new year.
28:29
That wraps it up for another episode of the Leo Alves podcast.
28:32
I do hope you enjoyed listening to this episode.
28:35
If you did, then please
28:35
Please do consider sharing it with your friends, family, group chat, or even anyone else who you know could be interested in listening to that episode.
28:43
Otherwise, if you haven't already, then please do leave a five-star review on whichever platform you are listening to this on.
28:49
And remember, all the relevant links such as the inquiry form to potentially become a Keros Online member, my social media handles, a free fat loss guide, and a free
workout plan are all also found in the show notes of this podcast episode as well.
29:02
Otherwise take care and I'll see you around
