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 solo episode, I discuss the benefits of deep tissue massages, my experience starting Brazilian Jiu-Jitsu, and how I'm adjusting my fitness routine to balance martial arts and strength training. I also tackle listener questions about fibre intake, managing calorie surpluses, when to change your training routine, and what to do if muscle growth stalls.
In this solo episode, I tackle common fitness questions, including whether you should train when sore, why sweating isn't a measure of progress, and how to fix muscle imbalances. I also share updates on my personal fitness journey, the benefits of social interaction for mental health, and why I'm starting martial arts.
In this solo episode, I dive into why obesity is so low in Japan, explore practical strategies to overcome gym intimidation, and explain whether losing fat and building muscle simultaneously is possible. I also share why most people quit their fitness journeys and actionable tips to stay consistent.
In this episode, I cover three key fitness topics: overcoming gym intimidation, improving your sleep, and losing weight without tracking calories. From tips to build gym confidence, to sleep habits that enhance recovery, and straightforward strategies like the Three Plates Two Snacks method, I've got advice to help you move forward.
In this episode, I discuss three practical fitness topics: how to lose weight simply, tips for effortlessly increasing your step count, and key considerations for designing effective workouts. Whether you want to improve your fitness, lose weight, or build better workout routines, this episode has advice you can apply today.
In this episode, I tackle three topics you voted for: how to lose weight on a budget, building muscle in simple terms, and growing your glutes efficiently. Learn practical and budget-friendly tips for weight loss, the basics of muscle building, and the most effective training and nutrition strategies for glute development. Perfect if you're looking to improve your fitness without overcomplicating the process.
Kick-off 2023 with tips to crush your fitness goals. From setting realistic expectations and creating structured routines to using consistency calendars and optimising your environment, this episode shares seven essential strategies for long-term progress in fitness.
This episode explores how the menstrual cycle impacts fat loss, resistance training, and overall fitness goals. Learn about the different phases of the cycle, how hormones influence appetite and strength, and practical strategies for working with your cycle for optimal results.
2022
In this personal and reflective episode, I share three pivotal stories that shaped my fitness journey and coaching philosophy. From my obsessive calorie-tracking days to a wild boar encounter that reignited my cardio routine, and lessons learned growing up in South London, this episode blends personal anecdotes with practical fitness insights.
In this personal episode, I dive into stories from my childhood growing up in South London, my thoughts on productivity, and how a wild boar encounter changed my perspective on cardio. From Blackberry Messenger days to early gym experiences, I reflect on the lessons that shaped my fitness journey and coaching style. If you're curious about my backstory or want to learn more about the importance of balance in fitness and life, this episode is for you! My email: leo@kairos.online Click here for a random Weight Loss Vlog episode
In this solo Q&A episode, I answer your top fitness and lifestyle questions, from building a killer workout routine with just three gym days a week to losing weight without counting calories. I also tackle intuitive eating myths, share top book recommendations, offer tips for going freelance, and explain how to make the most of rest days.
Melissa returns to the podcast to share her incredible year-and-a-half fitness journey. From overcoming self-doubt to mastering sustainable habits, she reflects on key lessons, including the importance of positive self-talk, embracing maintenance phases, and tackling gym performance goals. Melissa's story highlights the transformative power of consistency, mindset shifts, and trusting the process. Melissa Instagram
In this episode, I share tips for maintaining your fitness goals during December without missing out on the festive fun. From adjusting your mindset to focusing on performance goals and setting bright lines for social events, this episode is your guide to staying consistent while enjoying the holiday period. My email: leo@kairos.online
In this Q&A-style episode, I tackle common fitness questions, including how often you should train, how long workouts should last, and how to build muscle effectively. You'll also hear about progressive overload, the role of rest days, and why exercise for weight loss might not be the best approach. Click here to watch the "How to progressively overload" video
In this episode, I sit down with Aswad Martin to discuss training through injuries, balancing fitness with a busy life, and why motivation and discipline both play important roles. We also explore shifting from aesthetic-focused training to performance-based goals, the importance of variety in workouts, and the role of walking in overall health. Whether you're a seasoned gym-goer or just starting out, this conversation will inspire you to rethink your fitness journey. Click here to listen to the first episode with Aswad Click here for Aswad's Instagram
In this in-depth conversation on The Leo Alves Podcast with fitness expert Jordan Syatt, we dive deep into a range of topics for anyone on a health and fitness journey. From the joys and lessons of fatherhood to Jordan's opinions on consistent YouTube content, we also tackle common fitness misconceptions, especially as the holiday season approaches. Learn why shifting the focus from fat loss can be essential, how our beliefs about nutrition are formed from a young age, and get the real scoop on the "95% of diets fail" claim. We also discuss the "Health at Every Size" movement, the challenges with public fitness resources in the West, and the cultural differences in fitness between the East and West. Jordan also shares his opinions on quick 15-minute workouts, pre-workout effectiveness, tricep dips on the bench, and even his take on Buc-ees! If you're keen on better understanding the mental and physical aspects of fitness and want to get insights directly from an industry expert, this episode is a must-listen. Remember to share and comment below with your thoughts and questions! Jordan's Instagram Obesity in Japan article
In this episode, I answer five of your most common fitness questions, covering how to stay consistent, whether cardio harms your gains, and how to lose fat without losing muscle. I also dive into the impact of steroids, Photoshop, and lighting tricks on fitness standards, and why setting performance and consistency goals is key.
In this episode, I'm joined by Patrick DiBello, a fitness coach passionate about bodyweight training and home gym setups. We discuss everything from choosing the best equipment for a home gym to overcoming fitness procrastination. Patrick shares practical tips, such as prioritising protein, staying hydrated, and finding enjoyable activities that keep you consistent. Click here for Patrick's Instagram Click here for Patrick's TikTok Click here for Home Gym Equipment article
In this episode, I share updates on my weight loss journey, including how I've lost 5-6kg since August and lessons learned. I also talk about my vlog series on YouTube, breakfast tips for weight loss, and why patience is key when facing plateaus. Plus, I discuss my recent move to Lisbon and what's next. Weight Loss Vlog Series Episode 5
In this solo episode, I share six tips to help reduce overeating and regain control of your eating habits. From the Apple Test to optimising your environment, these simple strategies are perfect for anyone struggling with food cravings or over-snacking.
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