The Leo Alves Podcast

Timestamps:

(01:34) Mediterranean Diet Basics
(01:45) Foods of the Mediterranean Diet
(03:21) Mediterranean Eating Principles
(05:55) Mediterranean Lifestyle vs. Weight Loss
(07:08) Finding Mediterranean Ingredients
(10:27) Community Meals in Mediterranean Culture
(13:36) Mediterranean Diet Summary
(14:48) Choosing the Mediterranean Way
(15:52) Mediterranean Diet Conclusion

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enMarch 12, 2024

#138 Vermont's Second Lowest Obesity Rate: Here's Why

This episode focuses on Vermont's notably low obesity rate, the second lowest in the United States out of all the mainland states.

The discussion begins with some context and then expands on the state's outdoor lifestyle, highlighting how its natural beauty and terrain encourage an active lifestyle among residents. Vermont's cities and towns are praised for their walkability, contributing to the population's overall physical health.

The episode explores the health-conscious mindset of Vermonters, who prioritise wellness and healthy eating, influenced partly by the state's small population density that allows for close-knit communities with access to fresh, local foods. Economic factors are also examined, notably Vermont's lower poverty rate, which correlates with better access to quality food and health services. Environmental consciousness in Vermont is also linked.

A fun fact about Montpelier, the U.S. capital with no McDonald's, wraps up the episode, symbolising Vermont's unique approach to community health and diet.

Creatine YouTube Video

Timestamps:

(00:26) Introduction: My Vermont Experience

(01:51) Embracing the Outdoors: Vermont's Active Lifestyle

(02:29) Walkability: Vermont's Pedestrian-Friendly Areas

(03:38) A Health-Conscious Community: Vermonters' Diet and Wellness

(04:56) The Impact of Population Density on Health in Vermont

(05:35) Economic Well-Being: The Role of Poverty Rates in Vermont's Obesity Statistics

(06:52) Green Living: Environmental Awareness and Health in Vermont

(08:50) Montpelier's Unique Claim to Fame: A Glimpse into Vermont's Capital

(09:23) Winding Down: Reflecting on Vermont's Healthy Living Model

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enMarch 08, 2024

#137 Deadlifts, Steroids & Dirty Bulking (ft. Brendan Cobbina)

In this episode, I speak to personal trainer, X personality and fellow online coach Brendan Cobbina about a few of his published fitness-related posts.

We cover the following topics:

Romanian deadlifts
Raw v cooked eggs
Growing bigger glutes
The basics of fitness
Steroids within the younger generation
Dirty bulking
The gym community
And more!

strength training benefits

enMarch 04, 2024

progressive overload

healthy lifestyle tips

sleep and fitness

fitness lifestyle

#136 Weddings, Chin-ups & Languages (ft. Anca Novac)

In this episode, I catch up with a 1-2-1 online fitness member and good friend, Anca.

We discuss her upcoming wedding this summer, nutrition at school, her initial feelings about her calorie increases, her chin-up goal for 2024, and languages that we know and want to learn.

I hope you enjoy the listen!

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enFebruary 29, 2024

#135 Whey Protein Explained: Basics for Beginners

In this episode, I talk about whey protein, starting from the basics and then exploring protein's critical role in muscle growth and fat loss. I take the time to bust some common myths and offer tips on the optimal timing and the recommended whey protein intake, whether you're hitting the gym hard or taking rest days.

I also take a closer look at how the nutritional quality of whey protein stacks up against whole foods and discuss whether it can stand in as a meal replacement. I also share some creative ways to incorporate whey protein into your cooking and baking, proving it's a versatile supplement for achieving various dietary goals.

I don't shy away from discussing the potential for weight gain and side effects, ensuring you have all the necessary information.

To wrap up, I highlight the convenience of whey protein for anyone with a busy lifestyle, making it clear that it's a practical choice for keeping up with your nutritional needs.

Timestamps:

(00:43) Introduction to Whey Protein: Benefits and Basics

(02:01) Muscle Growth with Whey Protein: Facts and Myths

(04:06) Whey Protein and Fat Loss: Understanding the Connection

(05:49) Optimal Timing for Whey Protein Intake

(06:54) Recommended Daily Intake of Whey Protein

(08:54) Whey Protein on Non-Workout Days: Yes or No?

(09:38) Whey Protein for the Lactose Intolerance

(09:52) Comparing Whey Protein to Whole Foods

(10:24) Whey Protein as a Meal Replacement

(11:17) Creative Uses of Whey Protein in Cooking and Baking

(11:46) Whey Protein for Muscle Gain: Essential or Optional?

(12:06) The Impact of Whey Protein on Weight Gain

(13:06) Potential Side Effects of Whey Protein

(14:22) The Convenience of Whey Protein for Busy Lifestyles

(15:35) Conclusion: Key Takeaways on Whey Protein Supplementation

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enFebruary 25, 2024

#134 Creatine Explained: Basics for Beginners

In this episode, I explore the essentials of creatine monohydrate, a popular supplement for boosting muscle growth and energy levels.

The discussion starts by explaining how creatine works and its benefits for enhancing physical performance. Safety concerns are addressed, reassuring you of its well-established safety profile. The debate between powder and pill forms of creatine is touched on alongside the pros and cons of initiating a loading phase for new users.

The episode also offers guidance on the most effective times to take creatine to maximise its absorption and impact, along with recommended daily dosages. It highlights who can benefit most from creatine supplementation and touches on the expected weight fluctuations due to increased muscle water retention.

The summary emphasises that, despite creatine's significant benefits, it's not a magic solution for poor lifestyle habits.

Creatine YouTube Video

Timestamps:

(01:37) Creatine Benefits: How It Works

(04:08) Creatine Safety: What You Need to Know

(04:42) Creatine Forms: Powder vs. Pills

(05:01) Creatine Loading Phase: Necessary or Not?

(06:09) Best Time to Take Creatine for Maximum Effect

(08:08) Optimal Daily Creatine Dosage

(08:27) Ideal Candidates for Creatine Supplementation

(10:35) Understanding Weight Changes with Creatine Use

(13:00) The Limits of Creatine: Lifestyle and Health Habits

(13:53) Summary: Key Takeaways on Creatine Monohydrate

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enFebruary 21, 2024

#133 Did You Know This About Supermarkets? (ft. Laura McKee)

I speak to my 1-2-1 online fitness member and good friend, Laura. In this episode, we intended to talk about her fitness journey but ended up spontaneously discussing several ways in which supermarkets use your data to get you to make specific choices during your trips. We also touch on the intentional set-up environment within supermarkets, health scores and more!

Free Meal Planning Guide

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enFebruary 17, 2024

#132 Arsenal FC Youth to Pro: Stefan's Story (ft. Stefan O'Connor)

In this episode of "The Leo Alves Podcast," join me as I explore Stefan O'Connor's journey from Arsenal's Youth Academy to his first professional contract, League Two with York City, MVV Maastricht in the Eerste Divisie and then finishing with Newcastle United.

Stefan shares his experiences on and off the pitch, including training under Arsene Wenger, playing alongside legends like Per Mertesacker, Mesut Ozil and Santi Cazorla, and facing the challenges of injuries that ultimately led to his retirement.

Discover the realities of professional football through Stefan's eyes: from his Champions League debut at the Ali Sami Yen Spor Kompleksi to the lessons learned throughout his career.

Whether you're a football aficionado or someone inspired by stories of resilience, this episode offers valuable insights into the life of a professional athlete. Don't miss out on this deep dive into the highs and lows of professional football.

Subscribe to "The Leo Alves Podcast" on your favourite platform, and share this episode with fellow football fans and story lovers!

Leo's Instagram

Stefan's Personal Instagram

Stefan's Coaching Instagram

Timestamps:

(02:13) Introducing Stefan O’Connor: Arsenal to Newcastle Journey

(02:37) Discovering Football: Stefan O'Connor's Early Passion

(04:34) The Road Through Youth Football: Stefan O'Connor's Beginnings

(08:35) Overcoming Challenges: First Injury at Arsenal Explained

(09:55) Making the Leap: From Arsenal Scholarship to Professional Contract

(11:45) Milestone Achieved: Stefan O'Connor's First Pro Contract with Arsenal

(13:23) Elite Training Insights: Behind the Scenes with Arsenal's First Team

(15:09) Wenger's Wisdom: Stefan O'Connor's First Talk with Arsene Wenger

(16:01) Starstruck Moments: Meeting Arsenal's First Team Legends

(17:04) Daily Grind: Regular Training Days with Arsenal's Elite

(18:05) Learning from Laurent Koscielny: A Mentor on the Field

(18:58) Admiration for Per Mertesacker: Leadership and Influence

(19:13) Inspired by Santi Cazorla: Skill, Vision, and Creativity

(19:42) Arsenal Academy Standouts: Future Stars in the Making

(20:24) Fueling Performance: Nutrition Strategies at Arsenal

(22:45) Strength, Conditioning, and Arsenal's Fitness Regime

(23:59) Coping with Pressure: Mental and Physical Resilience in Football

(25:04) Debut to Remember: Champions League Appearance Against Galatasaray

(28:34) In the Zone: Experiencing Flow State During Arsenal's Big Game

(29:34) Post-Debut Reflections: Responses to Stefan's Arsenal First Appearance

(30:41) National Pride: Representing England U17s

(32:02) Adaptation and Growth: Loan Experience at York City

(39:42) Setback to Comeback: Handling Injuries and Recovery

(43:05) Support System: Arsenal's Role During Recovery

(44:00) Broadening Horizons: Loan Spell at MVV Maastricht

(47:45) Comparative Analysis: Playing in League Two vs Eerste Divisie

(48:33) Arsenal Revisited: Insights on Returning from Loan

(50:04) Key Career Decisions: Choosing Between Norwich and Newcastle

(50:37) A New Chapter: Signing with Newcastle United

(53:06) Evolution at Newcastle: Stefan's Second Season Challenges

(53:33) Newcastle's Mentors: Role Models and Guidance

(55:12) Overcoming Adversity: Injury Struggles at Newcastle

(56:34) Arsenal's Legacy: Watching Academy Graduates Succeed

(57:19) End of an Era: Career-Ending Injury and Its Impact

(01:02:40) Comparing Care: Arsenal vs Newcastle United's Support Systems

(01:03:29) Moment of Clarity: Realizing It's Time to Retire

(01:06:11) Emotional Journey: Coping with Retirement Realization

(01:07:30) Farewell to Football: Stefan's Final Day at Newcastle

(01:10:55) Life After Football: Stefan O'Connor's New Beginnings

(01:12:11) Beyond the Pitch: Exploring Life Outside Professional Football

(01:13:29) The Professional Ethic: Footballers' Commitment and Effort

(01:14:01) Valuable Reconnections: Catching Up with Per Mertesacker and Petr Cech

(01:15:20) Wisdom Gained: Key Lessons from Stefan's Football Career

(01:16:03) Fan's Perspective: Viewing Football from the Other Side

(01:17:02) What's Next: Exploring Stefan O'Connor's Future Plans

strength and conditioning

enFebruary 12, 2024

#131 Singapore's Obesity Rate and Life Expectancy: Explained (ft. Miguel Mendes)

Join me on this episode of "The Leo Alves Podcast," where Miguel and I explore living a healthy lifestyle away from home, with a special spotlight on Singapore's innovative health and fitness strategies.

This episode offers a unique blend of insights into Singapore's impressive health statistics, from its low obesity rates to its citizens' long life expectancy and how these achievements can inspire your wellness journey.

Towards the end, we share actionable health and nutrition tips, compare Asia's best practices, and uncover the benefits of mindful living, all aimed at enhancing your well-being. Whether you're fascinated by the Singaporean way of life, eager to improve your fitness routine, or curious about nutrition hacks from around Asia, this podcast is your guide to a healthier you.

Subscribe to "The Leo Alves Podcast" for your weekly dose of wellness wisdom and become part of a community dedicated to living well!

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Timestamps:

(01:02) Introduction to Miguel: A Fitness Journey from Singapore

(02:31) Boosting Fitness with Strategic Caffeine Use in Singapore

(04:31) Exploring Asia's Fitness Landscapes: A Focus on Singapore

(05:06) Leveraging Singapore's Government Gym Incentives for Better Health

(09:51) World-Class Health Statistics: Singapore's Secret to Success

(11:41) The Secret Behind Singapore's High Life Expectancy Rates

(13:35) Battling Obesity: Singapore's Effective Strategies

(15:12) Monitoring Health Markers: Singapore vs. The World

(17:41) Enhancing Health through Singapore's Public Transport System

(18:19) A Comparative Look at Health Awareness: Singapore vs. The West

(20:53) Impactful Health Advertisements in Singapore

(21:57) Tailoring Nutrition Strategies in Asia: Insights from Singapore

(25:13) The Nutritional Power of Japanese Sweet Potatoes in Singapore

(28:31) Nutrition Tips for Travelers: Lessons from Singapore

(34:36) The Cost of Living Well in Singapore: Insights for Expats

(38:28) Miguel's Top Country Pick from His Asian Adventures

(40:56) Favourite Asian Dishes

(44:48) Planning for Future Travels: Inspiration from Singapore

(46:40) Reflecting on Singapore's Impact on Fitness and Health

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enFebruary 09, 2024

#130 150KG Squat, Tokyo Transformations & A Texas Story

Within this episode, I share three short stories in which I learnt terrific health and fitness lessons. The first is a story from when I was going through an intense phase with my training and nutrition in 2018, and then an injury occurred; the second was about my time living in Tokyo and Osaka, and the last was learnt during a 10-week trip to Texas.

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enFebruary 04, 2024

#129 Italy Has The Lowest Obesity Rate in Europe: Here’s Why

Jump into the intriguing world of Italian health in 'Italy has the lowest obesity rate in Europe: Here's Why'.

This episode explores how Italy, known for its rich cuisine, like pizza and pasta, achieves Europe's lowest obesity rate.

I examine critical factors such as the Mediterranean diet, pedestrian-friendly cities, social eating habits, and the cultural significance of food in Italy.

Discover how Italians balance indulgence with health and what we can learn from their lifestyle for better weight management.

Timestamps:

(01:08) Setting the Scene: Understanding Italy's Health Landscape

(03:25) Social Dining: Italy's Approach to Slower Eating

(05:58) Typical Italian Breakfast: A Light Start to the Day"

(06:49) Mediterranean Diet: Italy's Secret to Health

(08:30) Aperitivo Culture: Italian Social Eating Habits

(09:06) Food Philosophy: Italian Cultural Attitudes Towards Eating

(10:05) Walking Lifestyle: Italy's Pedestrian-Friendly Cities

(11:45) Expressive Communication: Physical Activity in Italian Life

(13:12) Final Takeaway: Italy's Low Obesity Success

cultural impact on health

enJanuary 30, 2024

mediterranean diet

italian lifestyle

obesity prevention

healthy eating in italy

#128 Japan's Health Secrets: Low Obesity and Long Life Explained

Discover Japan's Health Secrets in 'Japan's Health Secrets: Low Obesity and Long Life Explained'.

This episode discusses Japan's unique approach to health, examining factors like their efficient public transport system, dietary habits of smaller portions on smaller plates, readily available nutritious foods, and the cultural practice of Hara Hachi Bun Me.

I explore how everyday activities like cycling and using chopsticks contribute to lower obesity rates and higher life expectancy.

Join me as I uncover the impact of beauty standards and lifestyle choices on Japan's health success story.

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Timestamps:

(00:28) My Credentials and Experience Living in Japan

(02:20) Portion Control in Japan: The Impact of Smaller Plates

(03:42) Chopstick Effect: Slowing Down Eating Habits

(04:29) Hara Hachi Bun Me Philosophy: Eating Until 80% Full

(05:50) Access to Nutritious Foods: A Cornerstone of Japanese Diet

(07:24) Liquid Calorie Intake: A Balanced Approach in Japan

(09:35) Public Transport and Health: Japan's Urban Mobility

(10:34) Cycling Culture: Japan's Norm for Everyday Fitness

(11:13) Integrating Physical Activity into Daily Life in Japan

(12:39) Japanese Beauty Standards: Influence on Health and Lifestyle

(14:12) Summarising Japan's Approach to Health and Longevity

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enJanuary 25, 2024

#127 Conquer Gym Fear: A Beginner's Guide to Gym Confidence

Step into the gym confidently in this empowering episode: 'Conquer Gym Fear: A Beginner's Guide to Gym Confidence'.

I tackle the common issue of gym intimidation, offering practical strategies and psychological insights to help first-time gym-goers overcome their fears.

From understanding the root of gym anxiety to actionable tips like having a workout plan and learning exercises beforehand, this episode is a comprehensive guide if you're hesitant about starting your fitness journey.

Timestamps:

(01:27) Dispelling Gym Myths: Focus on Your Own Fitness Journey

(04:14) Planning Your Gym Routine: A Key to Confidence

(05:45) Exposure Therapy: Gradual Steps to Overcome Gym Fear

(08:18) Pre-Gym Prep: Mastering Exercise Techniques

(09:34) Consistent Gym Schedule: Building Familiarity and Comfort

(10:28) Accountability in Fitness: Staying on Track

(11:26) Taking the Leap: Overcoming Initial Gym Hesitation

(12:13) Empowering Final Thoughts: Conquering Gym Intimidation

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enJanuary 20, 2024

#126 Sleep: Your Secret Ingredient in Fitness

Explore the vital connection between sleep and fitness in this insightful episode, 'Sleep: The Secret Ingredient of Fitness'.

Learn how rest enhances weight loss, muscle building, and exercise recovery. Delve into the science of sleep stages and their impact on physical performance.

This episode offers practical tips for improving sleep patterns to optimise fitness results.

Key topics include the role of sleep in metabolism regulation, muscle growth, and effective workout strategies. Ideal for fitness enthusiasts, health-conscious listeners and beginners, this podcast sheds light on sleep's integral role in achieving peak physical health.

Timestamps:

(01:07) Introduction to Sleep's Role in Fitness Success

(02:15) Exploring Sleep Stages and Fitness Impact

(02:32) Stage 1 Sleep: The Onset and its Effects on Well-being

(03:01) Stage 2 Sleep: Deepening Relaxation and Its Fitness Benefits

(03:32) Stage 3 Sleep: Transitioning to Deep Sleep and Physical Recovery

(04:03) Stage 4 Sleep: The Deep Sleep Stage for Muscle Repair

(04:44) Sleep and Fat Loss: Understanding the Connection

(05:03) Boosting Metabolism Through Quality Sleep

(05:37) Balancing Hunger Hormones with Adequate Sleep

(06:21) Enhancing Fat Loss While You Sleep

(06:56) Free Fat Loss Guide: Tips and Tricks

(07:21) The Role of Sleep in Muscle Growth

(07:35) Growth Hormones and Their Link to Sleep

(07:58) Using Sleep as a Pre-workout for Better Performance

(09:28) Maximising Recovery Through Restful Sleep

(11:15) Enhancing Sleep Quality Through Nutrition

(11:42) Healthy Snacking for Improved Sleep

(12:11) Managing Caffeine for Better Sleep

(14:22) Alcohol's Impact on Sleep Quality

(15:36) Hydration and Its Role in Optimal Sleep

(16:34) Creating an Optimised Sleep Routine for Fitness

(18:16) Takeaway Message: Integrating Sleep into Fitness Regimens

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enJanuary 14, 2024

#125 Shift Work and Fitness: Balancing Irregular Hours with Healthy Living

Join me, Leo Alves, on "The Leo Alves Podcast" as we discuss "Shift Work and Fitness".

This episode is a must-listen if you're a night shift worker and facing the health challenges of irregular work schedules. I tackle critical issues like disrupted sleep patterns, maintaining regular exercise routines, and developing healthy eating habits amidst unconventional working hours.

Whether in healthcare, law enforcement, hospitality, or retail, discover practical fitness hacks and nutrition strategies tailored to your unique lifestyle.

Speaking on adapting workouts to fit your ever-changing schedule, the importance of sleep hygiene for effective recovery, and managing nutrition when standard meal times are a luxury. Learn how to mitigate health risks associated with shift work and find balance in physical and mental well-being.

This episode is not just about staying fit; it's about transforming your approach to wellness as a shift worker, ensuring you thrive in a lifestyle that defies the typical 9-to-5 routine.

Let's navigate the challenges and triumphs of living and working against the clock together, and transform the way you approach your health and fitness journey.

Timestamps:

(02:16) Explaining Shift Work: Definition and Overview

(02:55) Challenges of Shift Work: Health and Lifestyle Impacts

(04:55) Customising Fitness Plans for Shift Workers

(05:12) Fitness Mindset: Beyond Perfection

(06:55) Choosing the Right Gym for Shift Workers

(08:35) Efficient 20-Minute Workouts for Busy Schedules

(10:38) Home Gym Essentials for Shift Workers

(11:44) Pre-planning Workouts for Irregular Hours

(13:16) Setting Achievable Fitness Goals in Shift Work

(14:03) Strength Training for Shift Work Schedules

(15:28) Nutrition Strategies for Shift Workers

(15:58) Meal Prep and Planning for Irregular Hours

(16:38) Importance of Protein in Shift Worker Diets

(17:17) Tracking Calories for Shift Work Schedules

(17:37) Balanced Eating: 3 Plates, 2 Snacks Approach

(18:17) The 3-2-1 Nutrition Method for Shift Workers

(18:58) Optimising Meal Timing for Night Shifts

(19:59) Access Free Health Guides for Shift Workers

(20:54) Sleep Strategies for Night Shift Workers

(21:23) Light Exposure and Sleep Quality for Shift Work

(22:34) Temperature Control for Better Sleep on Shifts

(22:51) Relaxation Techniques for Improved Sleep

(23:31) Caffeine Intake and Its Impact on Shift Workers

(23:49) Maintaining a Consistent Sleep Schedule in Shift Work

(24:19) Accountability and Support for Fitness Goals

(28:10) Wrapping Up: Key Takeaways for Shift Worker Fitness

irregular work schedule fitness

enJanuary 07, 2024

staying fit as a shift worker

wellness tips for night workers

shift worker fitness goals

night shift exercise routine

#124 2024 Fitness Blueprint: Your Guide to Training & Healthy Eating

Join me, your online fitness coach, in this dynamic episode of The Leo Alves Podcast as we launch into 2024 with essential fitness and nutrition tips.

Perfect for beginners and intermediates, my '2024 Fitness Blueprint' offers practical workout plans and healthy eating strategies to transform your health journey.

Discover key insights into setting realistic goals, maintaining consistency, and optimising your environment for success. Learn about the importance of rest, recovery, and accountability in achieving your fitness aspirations.

Get ready to kickstart your health this year with my advice, and don't miss out on more empowering episodes by subscribing to the podcast!

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Timestamps:

(00:59) Setting Realistic Fitness Goals for 2024: Understanding the importance of achievable health objectives.

(02:56) Specific Goal Setting in Fitness: Tips for defining clear and measurable fitness targets.

(05:09) Structured Workout Plans for Beginners: Following an effective exercise routine.

(07:30) Establishing Clear Nutrition Goals: Guidelines for a balanced and healthy diet.

(11:44) Tracking Fitness Progress: Methods to measure your health and workout achievements.

(18:31) Importance of Rest and Recovery in Fitness: Discussing the role of downtime in your health regimen.

(20:10) Finding Accountability in Your Fitness Journey: The value of having a support system for your goals.

(23:05) Optimising Your Environment for Health Success: Creating spaces that support your fitness and nutrition goals.

(26:33) Conclusion: Summing Up Key Fitness Strategies for 2024: Wrapping up the essential tips for a successful health journey.

(27:06) Join as a 1-2-1 Online Fitness Member: Invitation to inquire about personalised fitness coaching.

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enDecember 31, 2023

#123 The Legendary Run of Pheidippides: Lessons from the First Marathon Runner

Join me in this gripping episode of The Leo Alves Podcast, titled 'The Legendary Run of Pheidippides: Lessons from the First Marathon Runner.'

Dive into the heart of ancient Greece as I explore the incredible true story of Pheidippides, the Athenian runner whose extraordinary endurance journey from Marathon to Athens laid the foundation for today's marathon races.

Uncover the historical context of the Greco-Persian Wars and the Battle of Marathon, where Pheidippides' epic run was pivotal.

This episode is not just a history lesson; it's a source of inspiration, drawing parallels between the ancient marathoner's resilience and the challenges faced by modern athletes and fitness enthusiasts.

Whether you're a seasoned marathoner, a fitness newbie, or a history buff, this narrative of human strength and perseverance will resonate with you.

Tune in to discover how Pheidippides' legendary endurance can inspire your fitness journey and learn critical lessons about pushing beyond physical and mental limits.

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enDecember 17, 2023

#122 The Most Important Message About Consistency Ever

In this episode, I share what I feel is one of the most essential takeaways regarding consistency, which many people, potentially yourself, overlook.

Your Free Workout Plan and/or Nutrition for Fat Loss Guide

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enDecember 10, 2023

#121 30,000 Daily Steps, Shoulder Injuries & A Vermont Story

Within this episode, I share three stories in which I learnt excellent health and fitness lessons. The first is a story from when I was in year 8, 9 or 10 at school, the second between the ages of 18 and 20, and the last was during my exchange year at the University of Vermont.

Your Free Workout Plan and/or Nutrition for Fat Loss Guide

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enDecember 03, 2023

#120 Strength Training Stagnation: Strategies to Smash Plateaus

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!

Click Here for a Free Workout Plan and/or Nutrition for Fat Loss Guide