Fitness advice is everywhere. Most of it either overcomplicates things or pretends getting in shape is the only thing you have going on in your life. This podcast is the opposite. I talk about getting leaner, getting stronger, eating better, building habits that stick, and navigating all the messy stuff in between—based on what I've learned through years of coaching, formal education, and figuring plenty of it out myself. Sometimes, we'll even wander outside of fitness too!
2023
In this Q&A episode, I tackle common fitness challenges like maintaining motivation, breaking plateaus, and managing time for exercise. I debunk fitness myths, discuss strategies to stay consistent while travelling and share tips for preventing injuries and tracking progress effectively.
In this solo Q&A episode, I answer five popular fitness questions, including how to maintain motivation, prevent injuries, and track progress effectively. I also share advice on staying active while travelling and overcoming common barriers like self-consciousness and lack of knowledge.
In this solo episode, I share updates from my life, including prepping for my first Brazilian Jiu-Jitsu competition and how I balance work, fitness, and relaxation. I also discuss when to prioritise sleep over workouts, practical steps I took to reduce blood pressure, and why MrBeast's fitness journey teaches us valuable lessons about patience and realistic timelines.
In this milestone episode, I celebrate 100 episodes of podcasting and share lessons from my journey. My good friend and strength coach, Myles Nesbeth, joins me as we discuss online coaching, personal training, moving abroad, and how good coaching changes lives. If you're curious about podcasting, fitness coaching, or living abroad, this episode is for you. Myles' Instagram Myles' Twitter Myles' TikTok Myles' website
I explore the significance of protein in our diets, explain how much is enough, and offer ten expert strategies for hitting your protein goals. Watch this episode on Protein Intake Tips on YouTube
In this episode, I share why I took a short break from the podcast, update you on my new training and nutrition goals, and answer listener questions about workout routines, supplements, and managing nutrition during events. This episode covers everything whether you're balancing gym and Jiu-Jitsu, considering creatine, or wondering when to change your routine. Plus, get tips on maintaining fitness consistency and a link to my free workout plan.
In this episode, I chat with Alex, a 1-2-1 online fitness member, about his inspiring fitness journey. From struggling with low confidence and unhealthy habits to achieving significant weight loss and building healthier routines, Alex shares how he overcame challenges, stayed consistent, and transformed his life. We dive into his experience with progressive overload, nutrition education, and finding balance.
In this solo episode, I share the ancient Greek legend of Milo of Croton and how it illustrates the concept of progressive overload—a key principle in strength training. Discover how Milo's dedication, hard work, and perseverance helped him become the strongest wrestler of his time and how you can apply his lessons to your fitness journey.
In this episode, Traci Townsend joins me to discuss the importance of strength training as we age. We explore why staying active is crucial for long-term health, the misconceptions around strength training for older adults, and why walking is one of the most underrated exercises. Traci also shares her advice for younger listeners and reflects on how fitness trends have evolved over the decades. Whether you're just starting or looking to maintain your fitness as you age, this episode offers great suggestions. Traci's Instagram Traci's TikTok Traci's website
In this episode, Miguel Mendes and I explore the fascinating world of caffeine and coffee, diving into its impact on fitness, digestion, and sleep. We discuss the cultural aspects of coffee consumption, jet lag recovery strategies, and how fitness plays a role in ageing gracefully. Whether you're curious about quitting coffee, dealing with jet lag, or staying active in later life, this episode offers thoughts you don't want to miss. Miguel's Instagram
In this episode of The Leo Alves Podcast, my friend Aswad Martin and I take a deep dive into discipline and motivation and how they intersect in fitness. We explore why motivation is still valuable despite its fleeting nature, how to optimise your environment to reduce reliance on willpower, and the role of community and philosophy in building sustainable habits. Key topics covered include: The balance between discipline and motivation. Optimising your environment for fitness success. How to work around injuries without losing progress. The sociological and philosophical aspects of fitness. Why starting new challenges, like Brazilian jiu-jitsu or powerlifting, can be transformative. Whether you're new to the gym or a seasoned lifter, this episode offers actionable tips and fresh perspectives on achieving fitness goals. Aswad's Instagram
In this episode of The Leo Alves Podcast, I'm joined by fitness coach and online personality Brendan Cobbina, famously known as "The Black John Cena." Brendan and I tackle common misconceptions in the fitness world, including the overemphasis on protein intake and the dangers of extreme dieting. Brendan shares his "No Protein Shake" challenge, offering insights into building muscle with whole foods and prioritising nutrition quality over macro obsession. We also discuss: The rise of fibre-focused diets and gut health. Social media platforms: Instagram vs. Twitter for fitness coaching. Sustainable fitness practices and realistic goal-setting. How wrestling and bodybuilding have shaped Brendan's training philosophy. Whether you're a fitness enthusiast or a beginner looking for tips, this episode is packed with value and real talk. Brendan's Instagram Brendan's Twitter Brendan's Website
In this episode, I take a break from the usual fitness advice to dive into a personal passion: books. Over the past two years, I've read some incredible titles that have shaped my perspective on fitness, habits, and life. From Atomic Habits by James Clear to Dale Carnegie's timeless How to Win Friends and Influence People, I discuss key takeaways and how they've influenced my coaching philosophy. We cover: My thoughts on Atomic Habits and Tiny Habits. Why How to Win Friends and Influence People remains relevant today. Fitness-specific books by James Smith and Patrick Bet-David. How these books helped me refine my coaching and personal habits. Whether you're looking for book recommendations or just curious about how reading can improve your life, this episode offers plenty of insights. Overall favourites in no particular order: Not a Life Coach by James Smith How to Win Friends and Influence People by Dale Carnegie Atomic Habits by James Clear or Tiny Habits by BJ Fogg Not a Diet Book by James Smith or Eat it! by Jordan Syatt and Mike Vacanti
In this episode, I'm joined by Alexa Cohen, a New York-based personal trainer who is passionate about helping women transition from cardio-focused routines to strength training. Alexa shares her journey from competitive gymnast to strength coach and how her experiences shape her training philosophy. We discuss: How to achieve your first chin-up. The importance of performance goals in fitness. Progressive overload and why it matters. Building confidence in the gym. The role of proper footwear in strength training. Whether new to the gym or looking to elevate your training, this episode is packed with great tips and insights. Alexa's Instagram Alexa's TikTok Chin-up Regression Video Examples: Alexa's "How to get your first chin up" reel Leo's "Eccentric Chin-ups" example Leo's "Dead Hangs" example Leo's "Flexed Arm Hang" example Leo's "Banded Chin-ups" example Leo's "Chin-ups" example
In this episode, I share a personal update on my Brazilian Jiu-Jitsu (BJJ) training, my current gym routine, and how I balance both with proper nutrition. I also dive into some common fitness and nutrition topics, including: The benefits of strength training over cardio for weight loss. My thoughts on pre-workout supplements and when to use them. Why the glycemic index isn't something you need to focus on for weight loss. Whether you're curious about starting martial arts, wondering if pre-workout is for you, or looking to improve your fitness routine, this episode has something for everyone.
In this episode, Myles Nesbeth joins me to break down the essentials of gym etiquette. From putting your equipment back to avoiding unsolicited advice, we discuss the dos and don'ts that every gym-goer should follow. Myles shares his thoughts on creating a respectful, safe, and enjoyable gym environment for everyone. Whether new to the gym or a seasoned member, these tips will ensure you're always on top of your gym etiquette game. Myles' Instagram Myles' Twitter Myles' TikTok Myles' website
In this episode, I tackle three topics: how to fit exercise into your busy schedule, why Italy has the lowest obesity rate in Europe, and essential tips for anyone starting or returning to strength training.
In this episode, I break down 14 common fitness myths that may be holding you back from achieving your goals. From the truth about carbs and cardio to understanding why lifting weights won't make you bulky, I cover it all. If you're tired of misinformation in the fitness world, this episode will set the record straight and help you focus on what truly works.
In this episode, I explore whether obesity is genetic or environmental, share insights on sodium intake and its impact on health, and discuss simple tips for improving workout consistency. I also tackle the common myth of spot-reducing fat and review a website called Labdoor that helps evaluate supplements for quality and accuracy. LabDoor website
In this episode, I sit down with Miguel Mendes to dive into some of the biggest myths and trends in fitness and nutrition. We discuss how gyms are surprisingly supportive spaces, why staying active boosts your energy levels, and how to reevaluate your fitness goals after an injury. Miguel also shares insights on veganism, the rise of the carnivore diet, and why sustainable methods lead to better long-term results. Whether you're overwhelmed by the abundance of information or looking for advice, this episode has something for you. Miguel's Instagram
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