The BIG fitness podcast with Dave Ballantine and Calumn Duthie

The final episode of season 3 of the Big Fitness Podcast is a cracker, this week we have Chris Stone, the Wellbeing PT on to chat all things mental health, fitness, self care and more.  Chris is a great coach and give some great perspective on the role of fitness in dealing with mental health issues with a ton of accessible tips for taking action.  You can find him here - Instagram and here - website Enjoy the episode, and if you need help, reach out and ask someone.  Dave

What a great episode this week. WE had the pleasure of having Laura Tadrowski on the podcast talking all things pre and post natal. From her own experiences and study into the topic, Laura is a wealth of great info and has a really well thought out process for working with women who come to her for help.  There's a ton of good content in this episode and some of the links we talked about are below. Lauras Instagram - https://www.instagram.com/lolalovesyellowroses/ Lauras email - laura@postpartumstrong.co.uk Sarah Duval Youtube - https://www.youtube.com/c/CoreExerciseSolutions Enjoy the episode!

This week we get together and let the chat flow. We get into the question of if fat loss is as simple as eating a little more protein, walking a bit more, getting a little more sleep etc then why is it so hard to do? We also chat over the cost of taking action vs the cost of not taking action? how your goals might evolve over time and the value of small habits and the compound effect.  Enjoy the episode!

What a cracker of an episode we have for you this week! Bodybuilder Max Johnson, aka 1repmaxx, joined us to chat about training, nutrition and mindset. There are a ton of golden nuggets in this episode, and while you may not be a body builder in the classical sense of the term, Max's knowledge and insights can apply to your fitness and body composition goals.  Thoughtful, insightful answers from one of the smartest, hardest working and genuinely nicest people in fitness.  Enjoy the episode. 

Sometimes we get caught up in the details, when many of us just need to get a little better to see results.

How we choose to think about our progress and the results we get can go a long way to making our efforts successful or not. In todays episdoe we cover 2 important mindset flips that can transform how you think about your goals and the progress you make.  Enjoy the episode Dave

There is so much outdated and, frankly, wrong fitness and nutrition information out in the world that we could do one of these episodes every week from now until the end of time and not make a dent in it. But we decided to take on a few of the more common myths that we see often and break them down to give you the real deal.  Enjoy the episode Dave

What a cracker of an episode we have for you this week! We had the pleasure of chatting with Nicola Scott, a life and wellness coach who helps people take ownership of their life, future and wellness in a way that aligns with their goals.  We covered a ton of great stuff that I know will help you.  - optimism vs positivity - lessons from failures - taking ownership and personal responsibility - the elvvolution of your goals And a load more.  You can find out more about Nicola here - https://nicolascottcoaching.com/about I know you'll get a lot out of this episode,  Enjoy,  Dave

This week Calumn and I chat about the difference in the perception and reality of what fitness is. From over edited pictures, and examples of the outliers in fitness and health, we get a very skewed picture of what we expect our results to look like and that can be a major roadblock for many people, since results like those most often seen take a long time and only the most hardcore folks will ever come close to achieving them.  We chat about how our client expectations change over the time they work with us and I go on a bit of a rant about those folks who push unrealistic results from cookie cutter training and diet advice.  Enjoy the episode. Dave

This week I'm back on my own as Calumn has a slight issue with his internet connection. So I took the chance to chat a bit about a couple of topics that came up over the past week.  The first is the question of how to integrate both cardio and strength work into your training schedule, how the interference effect works and how you might go about combining the 2 depending on your goal. The second is an overview of a recent study looking at the effects of sleep on calorie intake as well as a brief overview of how I talk to clients about how to structure your sleep schedule to try to maximise your sleep.  Enjoy the episode! Dave

In this weeks episode we chat to the legend that is Andy Watson, The Golf Fitness Coach about training for golf, as well as it's parallels with general population training. How he looks at clients and helps them get to where they want to be. So whether you are a golfer or not, there is a ton of great info in here.  You can find out more about Andy here: www.thegolffitnesscoach.com/ https://www.instagram.com/thegolffitnesscoach/ Enjoy the episode.

All becomes clearer during the episode.  This week we answer a couple of client and listener questions about training intensity and about not overthinking your options.  We often think that if we aren't broken by the end of our training sessions, then we're not making progress. But in this episode we chat over why that isn't strictly true, and how the answer is a lot more nuanced than that.  We also chat about how overthinking gets in the way of progress during our answer to "What are other options other than water for drinking?" While the answer is obvious, overthinking gets in the way and holds us back from making a decision. We go over how to get past that roadblock and dstart to make more progress.  Enjoy the episode! Dave and Calumn

In this weeks episode I go over 5 tips you can put into place right now to improve your progress and results. You don't need any special equipment, no fancy methods, only the desire to use them and the effort needed to work on them.  Enjoy the episode,  Dave

We are built to compare ourselves to others to see where we fit in the hierarchy of things, but when social media started bombarding us with constant images of how awesomely other people are doing, it became a detrimental game of constant comparison and negative self image as we try, unsuccessfully, to compare where we are to carefully curated images of others.  In today's episode, we go into how this negatively affects us, but we also flip it and look at all the ways we can make comparisons work for us. From giving us the belief that we can achieve a goal, to building a framework to help us get there.  Enjoy the episode! Dave P.s. if you want to get more information about Calumns Launchpad Coaching offer, check out the link below https://transformation.cdfitness.co.uk/launch-pad

He's back, After a 2 week hiatus (for very good reasons which we chat about in the episode) Mr Duthie is back. And after he shares his bog news, we get stuck into 5 tips to help busy people navigate their fitness, nutrition and health.  It all gets a bit much now and again, and it's easy to either throw your training and nutrition out the window completely, or feel bad about not being able to give your all to it.  But there is a middle ground to be had, and in todays episode we go over 5 tips to help.  Enjoy the episode! Dave You can contact us here: Calumn - Instagram, Website Dave - Instagram, Website

Your results are the average of your actions over a much longer time than you might think.  Whether your goal is fat loss, muscle gain, improved fitness os some other change, consistency beats intensity every time. In todays podcast I go into this idea more deeply and give you a couple of examples from my own experiences to help illustrate a bit of a mindset shift that could help you.  Enjoy the episode, Dave

In this weeks podcast, Calumn is unavailable, so I took the opportunity to answer a few client questions that I think would be useful to you too! We go over struggles with motivation, how to fit in more walking, better exercise swaps, how to deal with rest days and more. Not particularly in that order... If you have any questions you'd like answered, just fire me a message at www.instagram.com/daveballantinepersonaltraining or via the website at www.edinburgh-pt.com/contact Have an awesome day, Dave

Protein is probably the most important macronutrient, but it's also the one most likely to be under-consumed by the majority of people. This makes it harder to gain muscle and harder to lose fat.  In today's episode we chat over why you need it, how much you need, the best sources to pick from, and give you some simple tips to help ensure you get enough.  Here are the links to the portion size guides mentioned in the episode. Hand portion sizes  Men Women As always, if you want to get in touch to ask any questions or to give any feedback, you can find us here: Calumn:  Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Have a great day, Dave

In this episode we bring you 5 more tips to help you get into the gym (or get back in!)

This week we bring you 10 tips to help you get into (or back into) the gym. Some of these are obvious, some not so much, all have value! In this episode, we bring you the first 5 on the list as the recording went on longer than either Calumn or I expected and we thought it made sense to split it in 2.  Enjoy the episode and look out for part 2, coming soon! Dave

Welcome to the first episode of season 3!  Today we're talking goal setting, how to use SMART goals, what to do when your goals don't fit into the SMART box, and more.  We've got some big plans for the podcast this year, and as always would love to hear your feedback.  You can contact us here: Calumn - Instagram, Website Dave - Instagram, Website Enjoy the episode! Dave

The end of season 2!  Calumn and I are taking a well-earned break over the Christmas and new year period, so this weeks episode is a look back on the last year.  What we've changed over the last 12 months both personally and professionally, insights gained and more.  Thank you all for taking the time to check out the podcast over the last 12 months, your continued support means a lot. Have a great Christmas and New Year, and we'll be back in  2022 with more great content! Dave

In this week's episode, Calumn and I chat about Christmas, whether you need to survive it, and give you some actionable tips on how to navigate the festive period.  Enjoy the episode! Dave

We don't have all the time in the world to spend in the gym, so how can we get the most out of our sessions?  This week Calumn and I cover 5 tips to help you get the most out of your time in the gym (or from your home workouts). Helping you maximise your progress and minimise your time in the gym.  If you have questions for us, or topics you'd like us to cover, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk You can access Calumns 21 day challenge here - https://christmascracker.cdfitness.co.uk Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

This week we chat about tips and strategies for you to use when you're eating away from home. Whether it's a meal out, working away from home, or on holiday, eating in line with your goals can get a bit tricky when the options are out of your control.  So this week, we chat over the options we use with our clients to help them navigate eating situations that are out of the norm.  Simple portion control Meal building strategies Eating habits Food journaling with a focus on hunger/ satiety Relaxing around food that may not be perfectly in line with your goals and usual eating habits.  If you have questions for us, or topics you'd like us to cover, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk You can access Calumns 21 day challenge here - https://christmascracker.cdfitness.co.uk Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

The answer is a little nuanced, and, particularly at the moment, if you have any doubts you should get a Covid test to be sure. And in this week's episode, Calumn and I go over our recommendations for training when you are feeling a little under the weather.  This one is particularly appropriate at the moment as the big guy has Covid and is self isolating, and I'm just back to training after being hit with a stinking cold.  We also go into the mindset shift around getting back to training, including my own bit of back to the gym anxiety and how to really gauge your progress and (re-)starting point.  Listen to the end of the show for a great offer for those of you who give the podcast a rating and review.   If you have questions for us, or topics you'd like us to cover, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

In this weeks episode, Calumn and I tear down 5 of the most common fitness and nutrition myuths we see on social media. The fact that we have to do this type of thing fairly regularly shows just how much nonsense is being spouted on social. Sometimes it's because the individual doesn't know better, we all start somewhere! But often we see it being used to sell products and supplements in an unethical way, praying on peoples fears to sel. them crappy products and leave them lighter in the wallet but not from the scales. So we take the 5 most common ones we've seen recently and bust them wide open to let you know the real deal! If you have questions for us, or topics you'd like us to cover, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk (Calumn has a great article on his site covering the topic we chatted about in todays episode if you want to check that out too! ) Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

This week I'm on my own as Calumn couldn't make it but you still get some good info coming your way.  I took the opportunity to answer 2 questions asked by a couple of people who contacted me about coaching,  "How long would I be working with you before I could do it myself?" And, "What type of results could I get?" I go into what my answers were to both of these in the episode.  I also explain why I no longer deadlift... You can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

Non-negotiables are those things that you have to get done regardless of whatever else is going on in your world, or those things that have to be in place for you to achieve whatever goal you are chasing.  For example,  - for fat loss, you absolutely, 100% have to, got to, have a calorie deficit in place for long enough to see a result.  - To build a reasonable amount of muscle mass, you have to have enough training volume (sets x reps x load) in place to stimulate growth.  - To do both things, you need to have your nutrition dialled in well enough to support your goals.  In this weeks podcast, Calumn and I chat about what we consider to be essential blocks in your fat loss and training progress.  If you enjoy the episode, please remember to subscribe wherever you get your podcasts, and leave a rating and review! You can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

A common complaint we hear from new clients is that their sessions aren't hard enough, that they aren't sweating enough or aren't sore enough after their workouts. The issue being that they have been brainwashed into thinking that in order for exercise to "work" there must be a payment in sweat and muscle ache, and anything less isn't worth doing.  In this weeks podcast Calumn and I breakdown this myth and give you a better understanding of what makes a good session and how to gauge the right amount of effort to put in in order to get the results you want.  Also, banana on burgers... As always, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave P.s. Don't forget to leave a rating and review wherever you get your podcasts!

Yup, you heard that right. Exercise sucks for fat loss.  Exercise does a load of great things for your body: Building strength Adding lean mass Making you more resilient Improving your fitness Etc, etc, etc But from a calorie burning standpoint, it's pretty rubbish. So in this weeks podcast Calumn and I go over what it does well and what you need to focus on in order to see the type of results you want, along with some great tips on how to put together better habits and how to integrate them into your lifestyle.  As always, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

It can be a whole lot easier and straightforward to eat according to our goals when we're at home and we have easier access to the foods that work best for us. But it can get a little more tricky once we head out and are having to eat on the road, at airports or out in restaurants, so in this weeks podcast we chat over a few ideas and tips to help you eat in line with your goals wherever you are.  As always, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

It can be tempting to skip sessions when you're a little short on time, but more often than than not, doing anything is going to beat doing nothing.  In this weeks podcast, Calumn and I go over some training tips to help you get the most out of those short sessions to help you keep moving towards your goals.  If you can, please leave a rating a review wherever you get your podcasts! As always, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave

We often look at structure and routine as boring and things that take away from our freedom, when in actuality, they are exactly what's needed to give you more freedom in your days and weeks.  In this week's podcast, Calumn and I chat over our evolving morning and evening routines, the value we've found in building more structure and routine into our days, and give you some ideas and tips on building out your own routines to help you get the best out of your days.  Check it out, and leave a rating and/or a review wherever you get your podcasts! Dave and Calumn

A wise man once said that if you look back on how you used to do things and aren't embarrassed, you're not improving.  When we start anything new it's important to look at what we are doing and why we're doing it in a particular way, then look for ways we can improve. And PT is no different, we're constantly looking for ways to improve how we deliver our coaching, and, inevitably, we look back and shake our heads at the way we used to do things. But it's an important part of the process and in this week's episode, Calumn and I look back at things we've changed our minds on in both training and nutrition and how we've improved our approaches.  As always, we'd appreciate it if you could take 2 minutes and leave a rating and review wherever you get your podcasts! Enjoy the episode. 

In this week's episode, Calumn and I dispel the idea that you have to be all or nothing in order to get the results you want. Why it rarely works, why you need to build a more flexible approach, and how to reframe getting off and back on track with your training and nutrition.  As always, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here: Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week! Dave and Calumn

In this week's podcast we go into what NEAT is, why it's important and give you some simple, actionable tips to help build great daily movement habits into your lifestyle.  We also go over calorie cycling/ banking to help you get the most out of your nutritional approach to better fit it around your preferences and needs, and still make great progress towards your fat loss goals.  As always, you can get in touch with us here: Calumn here: Website - cdfitness.co.uk  Instagram - www.instagram.com/calumnduthiecoaching/  Facebook - www.facebook.com/calumnduthiecoaching  And you can find me here:  Website - edinburgh-pt.com  Instagram - www.instagram.com/daveballantinepersonaltraining  Facebook - www.facebook.com/daveballantinepersonaltraining  Have a great week!  Dave and Calumn

This week we bring you 9 fabulous tips to help boost your fat loss results and help you get past any sticking points or plateaus you may be having.  Some are obvious, some may not be, but all of them work well.  Chances are you are already doing a few of these, but the rest might help you identify areas that need work and can guide your next steps.  Check out the episode and, if you haven't already, go leave a rating and review wherever you get your podcast! You can find Calumn here: Website - cdfitness.co.uk Instagram - www.instagram.com/calumnduthiecoaching/ Facebook - www.facebook.com/calumnduthiecoaching And you can find me here: Website - edinburgh-pt.com Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining Have a great week! Dave and Calumn

In todays podcast Calumn joins me for his first podcast as guest host! After giving a bit of background about his coaching, we answer a listener question about whether or not you need to track calories and I get distracted by something buzzing about my kitchen.  High quality podcasting.  Enjoy the episode, and if you want to find out more about Calumn, you can find him below: Website - cdfitness.co.uk Instagram - www.instagram.com/calumnduthiecoaching/ Facebook - www.facebook.com/calumnduthiecoaching

I often have the conversation of weight and fat loss with clients. Both new and old clients find themselves getting caught up on weight and using that as their sole measure of progress, and because it doesn't always reflect how much progress is being made, they get disheartened with the process.  In today's episode I go over why weight doesn't always reflect progress and 3 other measures of progress that I try to have clients focus on instead.  I also go over a mindset flip that may help you reinforce the good habits that you are trying to build, particularly when the going gets tough and life gets in the way of your great plans. 

Willpower is often touted as the best way to achieve your goals, and certainly, it is a large component for making sure you put in the work necessary to get where you want to go. However, when it comes to making sure you don't do something it's not all that useful. For example, you need to have a certain amount of willpower to make sure you get your butt in the gym to get your training sessions done and reap the benefits, but it's less useful when you are trying your hardest to ignore the siren call of the jumbo bag of Doritos in the kitchen cupboard.  In today's episode I go over this issue and what you can do about it and how I am using this info in my week long social media fast, as well as why you need to periodize your training to make sure it complements your life instead of complicating it.  Enjoy the episode, Dave

N.E.A.T. - Non Exercise Activity Thermogenesis, just a fancy way of saying everything you do each day that isn't structured,d deliberate exercise plays a pretty big role in how many calories you burn each day, and therefore, a big role in creating and maintaining your calorie deficit and fat loss results.  For many of us, switching to working from home has reduced our activity levels from "moderately active" to sedentary, slashing the calories we need at to maintain our weight and making it even harder to lose weight. Understanding how big an impact this has, and more importantly, what you can do to reverse this trend, will transform your results.  In today's episode I go over the factors affecting your metabolism and how changes in activity levels impact your fat loss efforts, and give you a few tips to get this back on track and boost your results.  Enjoy the episode! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Fat loss is often marketed as being easy, just eat less and move more. But if it was that easy, everyone would be as lean as they want to be already. The truth is that there is a big disconnect between simple and easy, and the 2 often get confused. Just because something looks simple, doesn't make it easy.  In today's episode I look at 5 factors that make the biggest difference for fat loss and why they aren't always as easy as you might expect. Then I give some actionable ideas for you to start making them a little easier to implement.  Enjoy the episode, Dave

This week I share 3 tips that I think will help you flip your mindset around training and nutrition, making it that bit easier to stay on track and succeed in your efforts.  Enjoy the episode! Dave

It's easy to be put off by the big targets we see around training and nutrition, particularly if you are new to training or taking your first steps to improving your nutrition.  So instead of stressing over these big, seemingly arbitrary targets, how about we start smaller and aim to hit or push past the minimums you can still use to make progress? In this weeks episode I go over some common "ideals" we are told to aim for in training, nutrition and recovery, and give you alternative minimums you can shoot for instead, helping you make progress and build the confidence to gradually increase your targets as you feel ready to.  Enjoy the episode! Dave

We all experience a little fear or apprehension at the start of a new goal. Whether that is getting started at the gym for the first time, starting a new training block or getting started with a fat loss goal.  In this week's episode I go over the main ways that fear can make itself known, and how you can beat it and get started towards the goals that matter to you.  As always, I appreciate you taking the time to check out the podcast and any questions or feedback is always welcome.  Have a great day,  Dave

We know that training and nutrition are essential for progress, but lack of progress often comes down to missing one of the 4 s's.  In this weeks episode I go over what the 4 s's are and how each one is necessary to help you make the best progress you can with your fitness and body comp goals.  Thank you for taking the time to check out the episode and, if you can, please leave a rating and review wherever you get your podcasts.  Have a great week,  Dave

First of all, you don't have to count calories to make great progress with your fat loss goals, but you do need a system you can use, and I give you, not one, but 2 options in the episode!  But if you do want to track calories and/ or macros, you need to know where to start, (using myfitnesspal's guidelines is a recipe for disaster). In today's episode, I take you through setting up your calories, protein, carbs, and fats to give you the best chance of success. I go over why I use calorie ranges to help you stay on track more easily and I cover how you can use the calorie ranges to your advantage, improving your adherence and consistency, and making progress all the more likely.  Enjoy the episode. Dave

We often place too much value on big, one-off events and too little on the more regular, mundane events that we experience. And the same can be said for our training and nutrition journeys.  We overvalue one "perfect" day of eating, and undervalue the consistent application of good enough.  We overvalue the deadlift or squat PR, and undervalue the consistency of training with intensity week in and week out.  We overvalue the catching up of sleep over consistently getting adequate sleep.  It's time to focus in on the boring, unsexy truth, consistency of effort matters, in whatever area you want to make progress.  Enjoy the episode. Dave

This week I have an interview with Colin Cox, a PT from Kilmacolm in Scotland. We chat about getting back to the gym, what you can do if you're not ready to make that step just yet, and various issues he sees with both training and nutrition, and his advice for dealing with them.  You can find out more about Colin here: https://www.instagram.com/colincoxfitness/ https://www.facebook.com/colincoxfitness Enjoy the episode,  Dave

If you struggle to make progress with adding muscle mass, these tips are for you. I always struggled to gain weight and muscle size before I started learning more about fitness, training and nutrition on my journey to becoming a PT, but these tips, gained from increasing my knowledge and from hard won experience, helped me add around 35kgs to my frame over a few years. Hopefully, they'll help you take some of the guesswork out of the process and get you there a little quicker.  And if your goal is fat loss, then these tips can help you too. Ignore tips 1 and 2, but no.s 3-6 are universal good practice for improving body composition regardless of whether you're goal is fat loss or muscle gain. 

This week I answer 3 client questions that will help you with your nutrition and training too.  Do you need to eat before training? Why am I not seeing progress? How do I increase my protein intake? Check out the episode, and remember to leave a rating a review wherever you get your podcasts! Stay strong,  Dave

In this episode, we look a some of the factors that affect the energy in side of the fat loss equation. You often see the other side of calorie balance, the factors that affect energy out (BMR, NEAT, TEF and EAT) but we don't often look at those on the other side. And I think it's important to at least be aware of them because these often act as constraints or limiting factors in our ability to make good food choices. And being aware of them allows you to find workarounds that help with your food choices and help you make better progress. As always, thank you for taking the time out of your day to check out the podcast! Dave

The countdown to the gyms re-opening is well and truly on! With only a few days till the gyms here in Scotland re-open you may be thinking about getting back in there and lifting heavy things again. You may also(understandably) be feeling a little anxious about it.  This week I have a short episode with 5 tips to help you out. And while I won't be in there on day 1, I will be putting all of these tips to good use when I do get in there on Tuesday! Thanks for taking the time to check out the episode! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

We often get caught up in focussing on the outcomes we want, which are usually out of our control, and fail to put in the effort and focus to those behaviours we can control and that will lead to those desired outcomes. Switching your focus, letting go of the outcomes and putting more effort into becoming more consistent with your behaviours will transform your results.  I also go into the comparison trap, when comparison is good and where it's bad. What you should focus on when comparing your progress to others and what to avoid in order to benefit from it.  Thank you as always, for taking the time out of your day to check out the podcast! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

I received an email today wanting to let me know all about this amazing Japanese tea that would turn me into a fat burning machine... I have no idea how it weaseled its way out of my junk folder and into my inbox, but it did. And it highlights the issues with nutrition, fat loss and training, namely, people trying to sell you shortcuts and miracles and trying to take your cash and leave you with nothing of any real value.  Your results are the average of what you do over a long time, and aren't influenced, in the slightest, by short cuts and hacks.  I also go into my own struggles with training recently, and what my plan is to get myself going again to make some progress before the gyms reopen on the 26th. And I give you 3 tips to help get you back on track if you need it.  Enjoy the episode. Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

For episode 60 I thought it'd be fun to chat about 5 of the most common fitness myths that are still doing the rounds.  I go into a bit of the history of these myths and then look at a bit of the research and common sense that debunks them.  Enjoy the episode! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

A year on from when we first went into lockdown and you've been working from home for aggggeees. And that means your back is probably feeling a bit funky and your shoulders are less happy than usual. So today I've got a few tips and exercises for you to use to help undo some of the issues that home working will have caused.  The videos of the 3 exercises mentioned in the podcast are here: The best stretch in the world Band pull aparts with external rotation Kneeling T spine rotations As always, thank you for taking the time to check out the podcast, it's very much appreciated and if you want any wquestions answered or topics covered, just get in touch! 

I'm back, just me, myself and I, after a few weeks of interviews to bring you 5 great tips to help improve your ability to be more consistent with your home workouts.  Thank you for taking the time out of your day to listen, I hope you enjoy the episode.  Dave Title music - "Metalmania" Kevin MacLeod (inc ompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This week I bring you an interview with French PT and fellow tall guy, Yves Ollivier. Yves is a super smart PT that has a ton of great knowledge to share and this podcast episode is no different.  You can find out more about Yves here: Instagram - https://www.instagram.com/yvesolliviercoach/ Website - https://yves-ollivier.com/ Enjoy the episode! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This weeks interview is with Beth Wilkas Feraco. Beth is doing great things helping people get into great shape without doing all sorts of crazy things. She gives some great info that you'll find super helpful in your fitness and fat loss journey.  You can find out more about Beth here: Instagram - https://www.instagram.com/bethferacofitness/ Website - https://bethferacofitness.com/ Tik tok - https://vm.tiktok.com/ZMe6BASyt/ Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This weeks interview is with John Wood from TriCoaching. John is a super smart guy who's been around swimming and triathlon for a long time, both as a competitor and coach.  We chat about getting into endurance type training, how to make progress and how strength training fits into the mix, and a lot more besides.  You can find out more about John here: Instagram https://www.instagram.com/tri_coaching/ Website https://www.tri-coaching.co.uk/ Enjoy the episode! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Today I have an interview with Henry Paget, I've been following Henry for a while no and I love his straightforward, no nonsense approach to all things training and nutrition. He gives some great advice in the episode and you can find out more about him below. Instagram - https://www.instagram.com/henry_paget/ Website - https://henrypaget.com/ Enjoy the episode! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

After a couple of weeks of interviews, it's back to just me on the podcast for this week. I had a couple of questions this week, one from a climber and another about fat loss and the importance of protein. So I took the opportunity to put out a couple of answers and hopefully give you some great info to help with your goals. Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This week I have Ed Griffiths on the podcast, talking about all things training, nutrition and a little bit of rap too. I know Ed through the mentorship group we are part of and I've been following his social media for long enough to recognise the great, straightforward, common sense info he puts out regularly, and he does it in his own style.  If you want to find out more about Ed, check the links: Instagram - https://www.instagram.com/bvoytraining/ Website - www.bvoy.fitness/ Enjoy the episode! Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This week I have Rob Clark of hashtagbobsgarage on. I've been following Robs social media for a while so it was great to get him on to talk a bit about his journey, owning a gym and the adjustments he's made particularly with the pandemic shutting things down again. He gives some great info on training and if you're not following him already, you can find him here: www.hashtagbobsgarage.co.uk https://www.instagram.com/robhbg_pt/ Enjoy the episode,  Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Episode 50! Thank you so much to everyone who has taken the time to check out the podcast and either left a review or rating, or messaged me with feedback. It's very much appreciated and I'm looking forward to bringing more guests on and to keep bringing you the best info I can.  This week I have Nikki Gibson on. Nikki is a Performance Physiologist, meaning she helps elite athletes ring the most out of their potential possible. She gives some fantastic advice on adjusting training goals and methods throughout lockdown, stress and its effects, we chat about wearable tech, sleep and its importance and a lot more besides.  Enjoy the episode.  Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

It's easy, when times are a bit more challenging, to always default to the easy option. Choosing Netflix over a workout, takeaway over home cooked, or lazing on the sofa instead of getting out for a walk. But we know that choosing the positive options will make us feel better, even if it means a little more effort is required to make them happen.  In todays episode, I talk more about that, as well as going into the idea that you need to forget about waiting for the "optimal" time to take action. The best time is never going to appear, so take action now, no matter how small it may seem, and over time you'll see the accumulation of these small steps as they add up over time.  As always, thank you for taking the time to check out the episode, please consider leaving a review and/or rating wherever you get your podcasts! Stay strong, Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

So, here we are, again. Back in lockdown in the UK and I'm missing the gym already! But we don't complain about things, we find solutions, right? Today I talk a bit about lockdown and how you can control a lot more than you think and use that to your advantage. From your information sources, to your schedule and more, you have a lot more that you can influence to help you cope with the latest round of lockdowns and come out the other side feeling a bit more shiny than you might have otherwise.  The resources I mention in the podcast are below: www.edinburgh-pt.com/resources www.edinburgh-pt.com/online-training Free facebook group As always, thank you for taking the time to check out the episode, please consider leaving a review and/or rating wherever you get your podcasts! Stay strong,  Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

In todays short episode, we cover goal setting, understanding the why behind your goal, breaking them down in to short term outcomes and processes and how to measure your progress.  Thank you so much for listening to this podcast over the last 9 months, I hope you have a great New Year, and I'll be back in 2021! Dave

Gosh darn it. The new restrictions here in the Uk, hitting on Boxing day, mean that gyms will be closing for at least 3 weeks while we try to stop the spread of this new Covid strain. It definitely comes as a blow to all of us who loved being back in the gym and able to train the way we wanted to. But we don't moan about our problems, we find solutions. So I've set up a new free training group on Facebook to provide as much as I can in the way of training, nutrition, mindset, support, accountability and fun as I can to help as many people as possible get 2021 off to a flying start. You can get to the group here - https://www.facebook.com/groups/487742768859876 Also in todays episode, I chat a bit about what I've been thinking about in terms of training for 2021, Mainly about the physiological buffer (for want of a better term) between what we can do and what we need to do to handle our day to day activities and maintain a higher quality of life with regards to our physical and mental tools. Enjoy the episode. Dave

Sometimes I struggle with ideas for the podcast. But now and then, I'll have a chat with a client and a good idea pops into my head that I can share on here.  So this week I go into a mindset shift for those days where things don't go to plan and how you can reframe it to ensure you don't just quit on the entire week.  I also discuss a social media post I put up about staying clear of the extremes and finding the middle ground that works best for you as an individual.  I hope you enjoy the podcast! Dave As always, if you have any questions about todays podcast, or have topics or questions for future episdoes, you can mesage me on Instagram or email me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

One of the commonly asked questions from new clients is that of breakfast. Do you need to have it? What happens if you skip it? What is a good breakfast? In this week's podcast, I give the smart ass answer to the question of whether breakfast is necessary or not, and how to make it work best for you.  I also go over 2 of the 7 habits in my updated ebook, "Fat Loss without Counting Calories", giving you actionable steps you can use right now to start making progress. You can download the full ebook for free from my website, here - www.edinburgh-pt.com As always, if you have any questions about todays podcast, or have topics or questions for future episdoes, you can mesage me on Instagram or email me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Why do you train? I mean, what is your real why? It's probably not the 6 pack or big deadlift, because, let's face it, those things don't really matter all that much in the real world.  But taking some time to think about your driving reasons behind why you train and what it allows you to do, makes it a whole lot easier to push through the tough days and times you really CBA with training.  And following off the back of that, taking the time to train and improve your physical and mental tools allows you to be better able to help the others around you that need it.  You can join the mailing list and make sure you don't miss an episode or block post right here - https://awe2620.aweb.page/p/294adce6-bd3f-4b23-9a99-16c01f0ee3d1 As always, if you have any questions about todays podcast, or have topics or questions for future episdoes, you can mesage me on Instagram or email me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

The answer? More.  Sometimes it's more training, more intensity and more aggressiveness.  Sometimes it's more rest, sleep, and calories.  Knowing when to push in training and when to back off is a skill you need to master in order to get great results and in todays podcast I give a you a few ideas to help make better decisions.  As always, if you have any questions about todays podcast, or have topics or questions for future episdoes, you can mesage me on Instagram or email me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

We think we like lots of freedom, at least when it comes to our work, food and training, but in reality, the more freedom we have the worse we perform.  Covid and the lockdowns (sounds like a band from the 70s...) has shown that working from home isn't all it's cracked up to be, eating what we want, when we want is probably not a great idea and training without some kind of framework is only going to result in you spinning your wheels.  Today I go over a few ideas to help you build a little more structure into these 3 areas and hopefully help you get more flexibility in your approach and make more progress.  Have an awesome week! Dave If you would like to join my email list (and get a great free ebook!) pop your details here  And if you have questions or topics you'd like me to cover, you can do that here or here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

What do melting ice cubes and fat loss have in common?  Habits are the foundation of your success with whatever goal you have, consistent effort in the small, seemingly insignificant habits each day, add up over time. And in this weeks episode I go into 4 tips to help you build habits and have confidence that even the smallest habits, when picked well and done consistently, can add up to big results.  And I also make a commitment to being more consistent with one of my own habits.  If you have questions for future episodes, or topics you'd like me to cover, email me here or message me here Have an awesome week! Dave If you would like to join my email list (and get a great free ebook!) pop your details here  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This week I had the pleasure of talking to Sara Eydmann about all things fitness tracker.  Sara completed a super interesting dissertation as part of her degree looking at the impacts that fitness trackers have on our ability to self monitor exercise, their effects on self worth and self esteem and more. It was really fascinating, and I had no idea the extent of the impact they can have for some people.  We also chat about the benefits and how to get the most out of them (and whether you should have one or not), and what the current best option might be.  You can find Sara here: Instagram - Wellbeinginsideout Facebook - Wellbeing inside out If you have questions for future episodes, or topics you'd like me to cover, email me here or message me here Have an awesome week! Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Today we look at eating too little for body comp progress.  What happens when you eat too little? Is starvation mode a thing? What really happens when your progress stalls while seemingly eating very low calorie diets? Also, protein timing and distribution for improved results and my stress warning system and how to manage stresses.  You can check out https://www.mind.org.uk/ as mentioned in the show.  If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram   Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

We tend to focus on the minutiae of fat loss, worrying more about meal timings, which diet plan is best, and what supplements are going to help most, forgetting that they don't really do much to move us closer to our goals.  Instead of focussing our efforts on those, shifting your focus to the 3 areas that really push you towards your goals the most, can transform your results in a relatively short time. In today's episode I cover these 3 areas and give you simple ways to work out your plan of attack.  If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram   Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

The way you decide on a dietary approach is likely why it failed you.  We pick our diet based on what we see other people do rather than what will serve us the best, so maybe changing our approach will allow for more sustainable practices and far better results. 

Fitness isn't really about 6 pack abs and a big deadlift PR, as cool as those may be. Building good training and nutrition habits now is about laying the foundation for a better quality of life as you age. Building the physical and mental resilience and ability to handle whatever physical challenges you come up against as you age helps you stay independent for longer.

When thinking about our goals, we often take time to think about what we can do to get them, but we don't often take the time to give much thought about what we are willing to give up to achieve them.   In today's episode I go into the various trade offs you might need to consider in order to get yourself to where you want to be, both from a performance standpoint and a fat loss one.  Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Tracking calories isn't obsessive, it's data collection. We should be eating more intuitively but given the availability and ease of buying/ getting delivered hypercaloric and hyper palatable foods, our ability to eat more intuitively is limited. By tracking calories, at least for a while, we can reset our understanding of how many calories we eat and learn to eat more intuitively once again.

Fat loss workouts don't exist. After a section in this past weekends blog post, and an Instagram post , I had a request from a follower to go into this idea a bit more deeply. So this week I covered: Why fat loss isn't a training adaptation, What training adaptations are, Why these types of workouts don't burn fat, and what they do burn, And how to choose a better route to fat loss results. As always, thank you so much for checking out the episode, and if you have any questions or feedback, get in touch at dave@edinbrugh-pt.com or via Instagram! "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Today I chat a bit about the 2 key principles behind making progress in the gym and how to apply them to your training. I also cover the fast vs slow fat loss pros and cons I posted in a recent blog post to help you make the decision about which approach is right for you.  "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

I GOT BACK TO THE GYM TODAY!!!!111!1!! So I may have talked a bit about that today, I also talk about an idea from a book I've been listening to,  "Lifespan" by Dr David Sinclair, and the idea of lifespan and health span, and your ability to maintain an independent, high quality of life as you age. (As well as the good news about getting started) Finally, the idea of taking no days off when creating a new habit. By doing something every day, no matter how small an action, then you are reinforcing your new habit circuitry.  If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Despite a couple of technical issues, Gregor and I chatted all things running and answered questions from the listeners regarding a few aspects of running.  Mobility vs stretching Strength work for runners Progressing from a half to a full marathon  And more. You can find out more about Gregor from his instagram -  https://www.instagram.com/gregorridley/ If you enjoyed this episode, please share it with anyone you think may benefit! Thanks, Dave

Do you need to track calories in order to lose fat? I talk through why tracking is important but not essential for fat loss,a s well as the other options you have for improving your nutrition and getting the results you want.  Also, should you use a support for single leg work? It depends on your preferred outcome... If you enjoy the episode, please leave me a review and rating wherever you get your podcasts! And if you have questions, send them to dave@edinburgh-pt.com Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Today I have 3 topics to go over: 1. Protein timing and how to best get your protein in for the best results. 2. Should you eat back your training calories? 3. Should you be weighing yourself daily/weekly or monthly. (Or at all...) If you enjoy the episode, please leave me a review and rating wherever you get your podcasts! And if you have questions, send them to dave@edinburgh-pt.com

In today's podcast I chat with Andrew Watson, aka The Golf Fitness Coach, about golf fitness, general fitness, getting back to the gym post lockdown and the new government approach to tackling obesity.  If you want to find out more about Andrew and his coaching, you can find him here - www.instagram.com/thegolffitnesscoach or visit his website here - www.thegolffitnesscoach.com  Enjoy the episode! Dave If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This week I have 5 tips for helping you get back to the gym in the most pain free, time friendly way possible.  Whether your gym has opened already, or, if like us here in Scotland, you're still waiting, these 5 tips can help make the transition back to training more smooth. 

This week I've been chatting to clients in their coaching calls, and the overriding theme has been planning and consistency.  As the lockdown restrictions ease more and we have ever more pulls on our time, it's more and more important to have a plan that allows us to make the time for our health and fitness. Setting out a good plan is a key part of your health and fitness journey, allowing you to focus on what matters.  Then being consistent with all the basics is what will actually get you the results you want. I go over the levels of nutrition, performance and recovery that you need to cover in order to be successful in whatever your goals are.  Enjoy the episode,  Dave

Today I have a great question from a listener about burnout, overtraining and over reaching, As well as 4 great books to check out.  The books mentioned are: Quiet by Susan Cain Never Let Go by Dan John Atomic Habits by James Clear The Daily Stoic by Ryan Holiday Hope you enjoy the episode! Dave You can work with me here www.edinburgh-pt.com/online-training

What if you woke up tomorrow with the body of your dreams, whatever that may be. How long do you think you'd keep it?  Instagram - www.instagram.com/daveballantinepersonaltraining Facebook - www.facebook.com/daveballantinepersonaltraining Website - www.edinburgh-pt.com

Today I have 5 tips for beating the slump in motivation that I'm hearing about from clients at the moment.  It's not unusual to find motivation slumping just now, so having some ideas on how to boost your momentum and increase your motivation to keep going is to help massively.  Enjoy the episode and go leave some feedback or a review :) Dave

Is there a secret fat loss tactic we're not telling you? No. Sorry, there is no secret method that PTs are holding onto until you give us money!  This weeks episode I look at the 6 factors that affect fat loss, and how you can zero in on what works best for you.  Consistency, calorie balance, protein intake, carbs and fats, meal timings and supplements. What matters? What doesn't?  Check it all in the episode. 

What if, instead of constantly trying to make yourself less in the pursuit of improved body composition aka fat loss, you aimed to give yourself, and become, more? More food whilst maintaining a calorie deficit. More strength and resilience instead of sweating calories off? More sleep and recovery time to make everything that bit easier. It's time to get out of the idea that you have to make yourself less. If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

I had 3 great questions from a listener this week so I answered those in this weeks podcast.  What have I changed my mind on in the last 5 years? How has my training changed as I've gotten older, and how do I see it changing going forward? What are my thought on the use of straps, belts etc in training? If you have questions or topics for the podcast, get in touch at dave@edinburgh-pt.com or via Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Why you need to prep your meals, how to start and questions to ask to get the best out of your meals.  Also, how to beat portion control issues when you're serving up your meals, and why removing options can be one of the best tools you can use to improve your training and nutrition.  If you have topics or questions, email me at dave@edinburgh-pt.com or DM me at www.instagram.com/daveballantinepersonaltraining  For online training enquiries, go here  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This week we talk about protein needs, why you need it and where to get the best sources.  Do you need fasted cardio for better fat loss? And what it's actually good for.  And why you need to forget about training for strength at the moment, and what you should be focussing on instead.  If you have topics or questions, email me at dave@edinburgh-pt.com or DM me at www.instagram.com/daveballantinepersonaltraining For online training enquiries, go here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Today I have something a little different, instead of me chatting the whole episode, I got Calumn from CDFitnesscoaching to come on and chat (remotely, of course) about his approach and give his thoughts on a few topics. He gave some fantastic answers and I know you'll get loads from this episode.  You can find Calumn at CDFitnesscoaching.co.uk His social media links are: Instagram Facebook If you have topics or questions, email me at dave@edinburgh-pt.com or DM me at www.instagram.com/daveballantinepersonaltraining For online training enquiries, go here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This week I chat a bit about managing stress and when to adjust your training accordingly. What is the best training split for you to use, and managing expectations when it comes to fat loss and muscle building.  If you have topics or questions, email me at dave@edinburgh-pt.com or DM me at www.instagram.com/daveballantinepersonaltraining For online training enquiries, go here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

With fat loss, there is no going back to eating normally. Eating normally is what got you to the point of wanting to go on a fat loss diet in the first place. Instead, you need to learn the skills, knowledge and habits that allow you to build a new normal. A sustainable and enjoyable approach that gets you a great result and allows you to keep it.  Other topics covered this week include training for your age, and some tips on beating the six week lockdown slump! You can submit topics or questions for future podcasts here - dave@edinburgh-pt.com or here - www.instagram.com/daveballantinepersonaltraining For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

After doing a couple of Instagram lives with a couple of PT friends, I chat about the common issues we/re seeing from clients and how we are trying to help with routine, motivation and more. I also talk a bit about our tendency to overcomplicate things and how that puts a roadblock in our way, stopping us from making progress.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

How to make the most out of your training and balance your approach for better full body results.  Movement categories I speak about in the episode: 1. Horz push 2. Horz pull 3. Squat 4. Hinge 5. Vert push 6. Vert pull 7. Sl squat 8.SL hinge 9. 1 arm press 10. 1 arm row Link to the blog post is here Also, the 80-20 approach to your diet to help build in more flexibility to your nutrition.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

When is comparison a useful tool? And when can it mess you up? Also, should you adjust your calories down while in the lockdown period? What other factors do you need to take into consideration? And a great rule of thumb for your protein intake.  You can get in touch with questions or topics you want me to cover in future episodes here Facebook Instagram Edinburgh-pt.com

How often should you change your training sessions? How can you improve your adherence to your plan?  Today I cover this and how you can adjust your training plan to suit your personality and get the most out of it.  I also explore ways for you to make bodyweight and light weight training more intense and get the best out of it.  Finally, I talk a bit about the idea that structure = freedom, and how routine and structure is more important now than ever before.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

What you need to do to improve your home workout experience and a mindset shift to help you deal with the lockdown period and get the best out of the next few weeks or months.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here For online training enquiries, contact me here Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Will you lose your muscle and strength during the Covid 19 lockdown? How should you build your meal plans? What do I do if I don't want to workout? With the weirdest period of our collective memories in progress, I answer the above questions to help you make better choices about training and nutrition over the next few weeks.  If you have any questions, shoot me a message at dave@edinburgh-pt.com or head over to Instagram and message me there. If you would like your free copy of my home workout guide, you can get that here

We are going through uncertain times, with a lot of things out of our control, you may be feeling that you are stuck or struggling with your diet, training and everything else. Well I have good news! You have more control than you think. In todays episode I talk about what you have control over, the dietary changes you may need to make, how to change your training and all the homebased workout ideas you can use to continue to make progress over the next few weeks.  The home workouts I am going to do over the coming weeks will be going out live on my IG and uploaded to facebook afterwards.  If you have any questions about any fitness or nutrition topics that I can help with, please don't hesitate to send me a message and I'll be happy to help.  Stay healthy Dave Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

I'm on holiday this week! So before I left I recorded a short episode to discuss motivation and the 3 supplements I have no issue recommending for improved health and body comp results.  You can find out more about any supplement you might be considering at examine.com If you have questions or topics for the podcast, your can email me at dave@edinburgh-pt.com or message me on Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

This week I cover 6 tips for being a better gym goer, how to spot correctly, getting over overthinking and the common principle behind fat loss diets.  Answering a couple of questions from listeners and a topic I discussed with a client last week.  If you have questions or topics for the podcast, your can email me at dave@edinburgh-pt.com or message me on Instagram  Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Today's episode covers fat loss vs weight loss, targetting fat loss, the best time to train and abs.  Thanks for checking out the episode and I hope to hear from you soon! If you have any questions, you can get in touch via - email: dave@edinburgh-pt.com Instagram: www.instagram.com/daveballantinepersonaltraining Or my website: www.edinburgh-pt.com

Today I answer a couple of questions from listeners and cover some stuff from client conversations over the last few days.  You can get in touch by email: dave@edinburgh-pt.com Instagram: www.instagram.com/daveballantinepersonaltraining Or Facebook: www.facebook.com/daveballantinepersonaltraining Website: www.edinburgh-pt.com Thanks for checking out the episode, hope to hear from you soon.

In this first episode, I chat about what I want to achieve with the podcast, a brief history of how I got into training and PT and answer a couple of questions from clients.  You can get in touch by email: dave@edinburgh-pt.com Instagram: www.instagram.com/daveballantinepersonaltraining Or Facebook: www.facebook.com/daveballantinepersonaltraining Website: www.edinburgh-pt.com Thanks for checking out the episode, hope to hear from you soon.