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 episode, I share the fascinating story of Pheidippides, the ancient Greek runner whose journey gave birth to the modern marathon. Learn how his tale of endurance, resilience, and determination connects to your own fitness journey. Whether you're striving for impossible goals or looking for inspiration to push past barriers, this story reminds us that our limits are often further than we believe.
In this episode of The Leo Alves Podcast, I reflect on a tough week where food poisoning disrupted my routine but taught me the value of showing up, even when things don't go as planned. I discuss the importance of consistency, how small efforts on tough days can make a big difference, and how this mindset applies to fitness and life. If you've ever struggled to maintain momentum in challenging times, this episode is for you.
In this episode of The Leo Alves Podcast, I share three personal stories highlighting important lessons in fitness and life. From discovering the benefits of walking during school in South London, recovering from a challenging gym injury, and finally, balancing health and fun during my exchange year in Vermont. Each story offers insights into how consistency, balance, and resilience can shape your fitness journey.
Hit a wall in your strength training? Tune into "Strength Training Stagnation: Strategies to Smash Plateaus" on The Leo Alves Podcast. Dive deep into the world of fitness plateaus, where I guide you through overcoming common roadblocks in muscle development and weightlifting progress. Learn about the causes of plateaus, from muscle adaptation to workout bore, and discover practical strategies to revive your strength training journey. This episode covers everything from the importance of nutrition and recovery to advanced training techniques and mental resilience in fitness. Whether you're a beginner or at an intermediate level, get ready to break through barriers and propel your strength training forward. Don't miss out on crucial insights to elevate your fitness journey. Subscribe to The Leo Alves Podcast, share with your friend's circle, and, together, push past those strength training plateaus! "How to Progressive Overload" Video
Join me on the latest episode of The Leo Alves Podcast, "Fuel Your Workout: Essential Nutrition Tips for Health and Fitness." It's just you and me diving into sports nutrition, making it simple and doable for your fitness routine. In this episode, I'll guide you through the maze of macronutrients – breaking down proteins, carbs, and fats – and how they can supercharge your workouts and aid recovery. Ever wonder what the best pre-workout snack might be? I've got some tasty suggestions, including why a humble banana could be your energy-boosting secret weapon. Post-workout nutrition is crucial, and I'm sharing some cool insights, like the surprise of chocolate milk for recovery. And let's get real about supplements – I'll explain why focusing on whole foods can be a game-changer for your fitness results. Struggling with proper protein intake or staying hydrated? No worries, I've got practical, delicious solutions to keep you on track. It's all about making healthy eating enjoyable and effective for your fitness journey. So, grab your headphones and join me on this episode of The Leo Alves Podcast, available wherever you love to listen to your podcasts. Don't forget to subscribe, share with a friend who could use some fitness inspiration, and drop a review to support our journey together. Let's fuel up and make your health and fitness goals a reality!
Navigating the world of fitness can often feel like deciphering a foreign language. From understanding the dynamics of 'HIIT' and 'Circuit Training' to grasping the nutrition concepts of 'Calorie' and 'Carb Cycling', this episode is your ultimate guide. Join me as I break down the essential exercise, training, and nutrition terms every fitness enthusiast, especially beginners, should know. Whether you're taking your first step into the gym, refining your diet, or looking to demystify the jargon that floods the fitness world, I've got you covered. Dive deep into the meaning of 'Supersets', 'Plateaus', 'Functional Fitness', and much more. Empower your fitness journey with knowledge, boost your confidence, and achieve your goals with clarity. Ready to master the fitness lingo and take control of your health journey? Tune in now! If this episode enlightened your fitness journey, don't forget to subscribe, rate, and leave a review. Please share with friends and family who might benefit from this episode, and join my community for more empowering insights every week! "How to Progressive Overload" YouTube Video
Dive into global wellness traditions with "Nutrition & Fitness Around the World: What We Can Learn." Explore the nutritional powerhouse of British oats, the health benefits of Portuguese fish, and the ancient fermented foods of Japan. Discover strength training trends from digital fitness regimes in the USA and England to beach workouts in Portugal and callisthenics in Japan. Delve into weight loss approaches from HIIT routines popularised in England and the USA to Portugal and Japan's nature-inspired exercises. Packed with insights on nutrition, fitness, and mindful practices, this episode is your passport to holistic health worldwide. Perfect for fitness enthusiasts, nutritionists, and everyone seeking international inspiration for a healthier life.
In this latest episode of The Leo Alves Podcast, I discuss the universe of dietary supplements, providing you a straightforward guide. Discover the science-backed benefits of popular supplements like Whey Protein, Creatine, and Omega-3s. Unmask the risks associated with Yohimbe, Detox Teas, and misleading proprietary blends. Plus, find out if supplements like BCAAs, L-Carnitine, and Powdered Greens truly live up to the hype. Perfect for those on a fitness journey, athletes, or anyone curious about nutritional supplements and well-being, this episode is your ultimate resource. Dive in to make informed decisions in a marketplace crowded with claims and marketing tactics.
Let's explore the world of habits, drawing parallels from BJ Fogg's 'Tiny Habits' and James Clear's 'Atomic Habits'. Understand the subtle art of habit formation and the transformative power of miniature actions, consistent routines, and the celebration of small victories. With insights from my experiences in Brazilian Jiu-Jitsu and valuable lessons from online coaching 1-2-1 fitness members, I offer a comprehensive guide to refining your fitness journey. Merging science, anecdotes, and actionable challenges, this episode is a treasure trove to enhance your health, nutrition, strength training, and overall motivation. Join me in redefining the boundaries of what's achievable in fitness.
In this episode, I share the story of the Stone Cutter, a timeless tale highlighting the importance of contentment, consistent effort, and staying true to your path. I connect this story to your fitness journey, showing how comparison and chasing perfection can hinder progress. Instead, I encourage you to embrace your unique strengths and take pride in small, consistent actions.
In this episode of the Leo Alves Podcast, I share 14 key lessons from my 28 years of life. Covering topics from fitness and mindset to personal growth and community, this reflective episode has me discussing thoughts that have shaped who I am today. Whether it's the importance of resistance training, overcoming procrastination, or embracing the privilege of growing older, these lessons offer solid advice for anyone on a journey of self-improvement.
In this episode, I answer your questions about effective weight management strategies, the truth about strength training myths, and nutritional considerations for intense workouts. Learn how to balance fitness goals, injury prevention, and practical tips for staying healthy as you age.
In this episode, I share updates on my fitness and nutrition routine, including transitioning into a bulk and balancing Brazilian Jiu-Jitsu with strength training. I also dive into a Q&A session covering topics like the difference between clean and dirty bulks, the best back exercises for pull day, and why behind-the-head lat pulldowns might not be the best choice. Plus, a quick update on Nero, my German Shepherd. Episode one of my "Weight Loss Vlog Series"
Seeking a dietary approach that's both sustainable and straightforward? Delve into the pitfalls of complex meal plans, the power of the 'Law of Four' for balanced grocery shopping, and an innovative use of ChatGPT for personalised nutrition advice. This episode is a journey from the basics to tech-assisted dietary strategies. Jay's Instagram
In this short and impactful episode, I share the famous story of the Mexican fisherman and the Harvard MBA. It's a thought-provoking narrative about simplicity, success, and what truly matters in life. If you've ever felt pressured by society's hustle culture, this story might inspire a new perspective.
In this episode, I chat with Bob Hoover about his fitness journey as he prepares to become a father. We discuss the power of accountability, performance goals, and how consistency can be a game-changer. Bob and I also share thoughts on balancing Brazilian Jiu-Jitsu with weight training, why having fun with exercise matters, and how to avoid falling into the trap of disordered eating while chasing fitness goals. Bob's Instagram Bob's Twitter Bob's Website
In this solo episode, I share my story of pursuing physique competitions and why I eventually walked away. From obsessive calorie tracking to extreme training regimens, I dive into the highs, lows, and lessons learned from my time on the extreme side of fitness. This candidly looks at the mental and physical toll of chasing aesthetic perfection and why I now focus on a balanced, sustainable approach to health and wellness.
In this solo episode, I walk you through the fundamentals for programming leg days for beginners. From essential exercises and warm-up routines to progressive overload and proper nutrition, this episode is your go-to guide for building stronger legs. Whether you're new to working out or looking to refine your leg day approach, there's plenty of advice waiting for you. Leg Day for Beginners A: Warm-up: 90/90 Switches Ankle Dorsiflexion Frog Pose Main Session: Goblet Squat Static Lunges Glute Bridges Lying Hamstring Curl Single-Leg Seated Hamstring Curl Machine Leg Day for Beginners B: Warm-up: 90/90 Switches Supine Hamstring Stretch Frog Pose Main Session: Dumbbell Romanian Deadlift Reverse Lunges Hip-Thrusts Leg Press Lying Hamstring Curl
In this solo episode, I share how I maintained my health and fitness during a 28-day trip around England, including gym sessions, Jiu-Jitsu training, and staying in a calorie deficit. I also bust the myth of spot reduction, discuss the importance of leg day, and share exciting updates about my website and new articles. Whether travelling or looking for practical fitness advice, this episode has insights to help you stay consistent and motivated. "How to Lose Armpit Fat Fast" Article "Working Out But Not Gaining Muscle: Here's Why" Article "Beginners Leg Workout Programming: Ultimate Guide" Article
In this solo episode, I explore navigating fitness in the UK, bust myths about recovery, and discuss the critical role of mindset in achieving goals. I also share tips for transitioning from a sedentary lifestyle to a more active one and introduce my brand-new website, which is packed with helpful resources, guides, and blog posts.
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