Latest information and tips for fitness and weight loss

Taking the Leap with Simon Hall

Post author By Dale Wallace Personal Trainer
Post date July 12, 2020

The DoTheWork Podcast – Episode #15

Today I was joined by Simon Hall – Simon shares his knowledge and experience surrounding the topic of making big change in your life. Simon has set up a new life where he works remotely around the globe but also speaks at lots of large events in the US & Australia.

He gives the truth around influencers, how you should follow your intuition but also how working hard is a key attribute to being successful in what you do.Simon has his own podcast called The Nourish Life Show of which I highly recommend you listen to, he has had some amazing guests covering topics surrounding everything self-development.

You can find Simon on social media under the tag @simonhallbc and you can also join his Nourish Life Community Facebook Group with this link – https://www.facebook.com/groups/255782918917886

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me – info@dalewallacept.com

SOCIAL MEDIA – @thedotheworkcoach

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE

Tags podcast

Podcast

Jakk Gerard – The Journey of 1000 Days

Post author By Dale Wallace Personal Trainer
Post date July 12, 2020
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The DoTheWork Podcast – Episode #14

Today I was joined by Jakk Gerard – Jakk shares his incredible story from being at an all-time low of being suicidal in 2017 to achieving the incredible feat of training for 1000 days in a row.

This is an incredibly deep story of which Jakk is sharing because he wants to be able to help those that are in a position that he was back in 2017. This episode is jam packed full of useful tips, motivation and also deep details about Jakk’s story.

I’m super grateful that Jakk reached out to me and felt this was the right platform for him to be so open about his story. I left the recording feeling fired up and motivated so I know it will help you too. Mental Health is a prevalent topic right now and it was incredibly humbling to hear Jakk’s story.

You can find Jakk on Instagram @jakk.gerard – On here you can see lots about his story and his journey over the 1000+ days, especially on his story highlights so make sure you follow him and continue to follow his incredible journey. He has no intention of stopping!

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me – info@dalewallacept.com

SOCIAL MEDIA – @thedotheworkcoach

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE

Tags mental health

Podcast

Female Fat Loss with Emma Storey-Gordon

Post author By Dale Wallace Personal Trainer
Post date July 12, 2020

The DoTheWork Podcast – Episode – #13

In today’s episode I was joined by James Mc Dowell and Emma Storey–Gordon aka ESGFitness.

Emma an incredibly successful online coach who has more recently added nutritional educational courses to her array of products and services.

Emma is an evidence based coach and this comes across in this episode where she discusses multiple studies surrounding activity trackers, the menstrual cycle, the menopause and even a study about milkshakes!

This one is packed with content and it was an absolute pleasure to be joined by Emma and James.

EXPLICIT WARNING – THERE ARE A FEW NAUGHTY WORDS IN THIS ONE

You can find Emma – @ESGFitness on both Instagram and Twitter and also on Facebook – Emma Storey-Gordon Fitness

Please leave me a 5* review and to contact me directly with feedback on the show, requested topics, or to get a question answered on the listener Q&A, please email me – info@dalewallacept.com

SOCIAL MEDIA – @thedotheworkcoach

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE

Tags female fat loss, podcast, Weight Loss

Weight Loss

Weight Loss – The Undeniable Truth

Post author By Dale Wallace Personal Trainer
Post date July 8, 2020
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Here is a harsh truth that you might not want to hear but you probably need to hear…

You are the reason that you haven’t achieved your weight loss goals yet!

It’s not…

Genetics
Starvation Mode
Cortisol/Stress
Etc

It’s the fact that you have failed the method to which you have applied. You have failed the system. I must say before I go on that, you failing a system is you being a failure as such, it is highly likely that a different method or system will be more applicable to your lifestyle.

But, there has to come a point where you stop burning through different ways of dieting or exercise. There has to come a point where you recognise that maybe the dieting methods and systems aren’t the problem.

The problem is actually your belief systems and habits around dieting. For you to get something from this blog you must open your mind up and be vulnerable to being wrong about how you perceive weight loss.

You have to remember that if your beliefs and habits around weight loss were rational then you will have already achieved your goal. This can be tough for some to admit and understand, but I promise you once you challenge your beliefs around what’s required, in order to achieve your goals, that’s when the magic happens!

Tags Fat Loss, Weight Loss

Client Results

Anon decided it was time to… DoTheWork

Post author By Dale Wallace Personal Trainer
Post date June 23, 2020

Name: Anonymous

Goal: Fat Loss

Duration: 12 Weeks

Service: Online Coaching

As you can see this client achieved fantastic results in just 12 weeks. He was someone who worked away a lot, spending lots of nights in hotels, eating room service meals, fast food and enjoying plenty of beer at the weekends.When he decided it was time to change we came up with an individual approach to his nutrition which included choosing better options in the hotels and of course we reduced down the alcohol intake (not fully). We added some regular training where he followed a set structure alongside some hotel room workouts and also the odd swim in the hotel pool. We didn’t take an overly aggressive approach with any of the measures, we just simply took a habit based approach based around his lifestyle and capabilities to exercise including what equipment was available in the gym he used. As you can see the progression was consistent throughout!

I WANT RESULTS LIKE THIS GUY!

Client Results

Lindsay decided it was time to… DoTheWork

Post author By Dale Wallace Personal Trainer
Post date June 23, 2020
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Name: Lindsay

Goal: Fat Loss

Duration: 6 Weeks

Service: Face to Face PT & Group

Lindsay used the motivation of her booked holiday to produce some cracking results in a short period of time. Both her training and diet was on point with quite an aggressive approach. Lindsay’s training included gym work with me, Group PT with me and also group exercise classes.Lindsay opted for a keto diet (little to no carbs) which was her choice of method that allowed her to restrict calories short-term for the result she wanted. This isn’t the approach for everyone however as you can see, it can produce cracking results in a very short time.

I WANT RESULTS LIKE LINDSAY!

Tags client results, Weight Loss, weight loss results

Client Results

Lucia decided it was time to… DoTheWork

Post author By Dale Wallace Personal Trainer
Post date June 23, 2020
Sticky post

Name: Lucia

Goal: Fat Loss

Duration: 8 Weeks

Service: Online Challenge

Lucia took part in an 8 week challenge I ran back in October 2019. She had been working in Magaluf for the whole summer prior to that and after a few months of partying and boozing decided she wanted to make a quick change. Lucia had great control over her calories which was the key factor in her results, she made quite a lot of sacrifice to ensure she achieved the short-term results she wanted. Her training generally consisted of group exercise around 3-4 times each week but I have to say these results are from really nailing down her diet. As you can see she made fantastic progress resulting in a 10lbs weight loss over the 8 weeks!!

I WANT RESULTS LIKE LUCIA!

Tags client results, Weight Loss, weight loss results

Client Results

Hannah decided it was time to… DoTheWork

Post author By Dale Wallace Personal Trainer
Post date June 23, 2020
Sticky post

Name: Hannah

Goal: Fat Loss

Duration: 12 Weeks

Service: Group PT

Hannah came to me after attending some of my classes and wanted some guidance with her weight loss. We took a very moderate approach to both exercise and diet. Most of Hannah’s exercise came from regular walking and the group sessions. Hannah had limitations due to a previous knee injury so endless cardio and high intensity was off limits. Her diet was managed through basic calorie control and good habits.

I WANT RESULTS LIKE HANNAH!

Tags results, Weight Loss, weight loss results

Weight Loss

Why Does Weight Loss Slow Down?

Post author By Dale Wallace Personal Trainer
Post date June 18, 2020
Sticky post

It all starts so well doesn’t it?

10lbs down in the first 8 weeks then for some reason, it slows down or in some cases, stops.

Yet you are doing exactly the same thing as when you first started.

Which leaves you scratching your head trying to understand why.

I am going to try and explain why this is and what you can do about it to continue to get results.