Categories
Weight Loss

Is Your Weekend Destroying Your Weight Loss Aspirations?

When your aim is weight loss you simply cannot ignore the weekend. Many people I’m sure can relate to the “I’ve been good Mon-Thurs” mentality. I mean it is pretty easy to stay on track with your nutrition whilst you are in routine and there are less distractions and desires to drink and consume a copious amount of junk food unlike at the weekend when temptation is at it’s highest.

I’m sure as you read this you will relate to what I’m about to say. You have what you deem a stressful job and by Friday (maybe even before Friday!) you are craving a beer/wine and a takeaway. Firstly I must make clear, there is absolutely nothing wrong with enjoying either of these things, but stay with me. People don’t fail because they drink beer/wine and eat takeaways. People fail because they lose all control at weekend.

Categories
Weight Loss

The Only Diet That Works…

I thought about titling this article – What’s a Diet? But then I figured that, the title doesn’t really insinuate that I’m giving you what you want – The answer of course…

However before I can tell you what I think is the only way to go about this, first we must breakdown what doesn’t work.

An important question to ask is…

If a particular ‘diet’ results in someone losing weight but then putting it back on, was it ever a ‘good diet’?

Categories
Miscellaneous

5 Ways to Improve your Sleep

Sleep has to be one of the most under managed parts of our overall health so in this blog I want to give you 5 clear ways that you can improve your sleep duration and sleep quality. For some reason a lot of people do not place enough importance on their sleep management.

Sleep plays a pivotal role in managing health in so many ways. This includes your ability to manage your energy, your stress, your appetite, your recovery, your ability to grow muscle and of course simply to rest from our hectic lives. Yet most people still don’t manage this magical and important part of our life very well. In this blog I want to give you 5 actionable points that you can take away and implement into your own sleep routine to improve your all round health markers and possibly even be in a better position to aim for your weight loss (if that is your goal.

Can Sleep Impact Weight Loss?
Categories
Podcast

Facebook Q&A with James McDowell

The DoTheWork Podcast – Episode #22

In today’s episode guest hosted by the Irishman, James McDowell. It was recorded Live on Facebook and we conducted a live Q&A covering multiple topics including habits, intermittent fasting and more.

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

—Here is the link to our seminar – The Secret to Weight Loss for Life – 

SOCIAL MEDIA – @thedotheworkcoach – @james_fit_mcdowell

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Categories
Miscellaneous

The Cost of Not Weight Training

I have to say that recently it has been an absolute pleasure taking on new clients who have previously not had experience or at least regularly used weight training as part of their exercise regime. There have been many people who have previously used classes as their sole means of training. Seeing these clients strength and also their love of this type of training grow is incredibly satisfying.

Exercises classes can provide a foundation to a solid fitness level for sure. However, they can often lead to long plateaus with results. This is due to the fact that past a certain point it is tough to include the principle of progressive overload (to make it harder) and especially tough to measure that. This is why weight training offers that simple solution to being able to do exactly that.

Categories
Podcast

How To Easily Increase Your Protein Intake

The DoTheWork Podcast – Episode #21

In this episode I give you the reason why I believe most people miss on their protein requirement.

I also provide takeaway things that you can implement to improve on this.

Later in the episode I even touch on a theory that Kellogg’s Corn Flakes were created with the intention of reducing people’s desire to want to have sex and masturbate because Mr Kellogg himself (one of the brothers) felt incredibly strongly that we should abstain from these things.As described in the episode you can do your own research and make your own mind up on this one!

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 

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CHECK OUT MY MOST RECENT BLOG POST HERE –

Categories
Podcast

Motivation V Discipline with James McDowell

The DoTheWork Podcast – Episode #20

In today’s episode I was joined by the Irishman, James McDowell. It was recorded Live on Facebook and we discussed at length the importance of understanding motivation and discipline and we also eluded to the fact that it is ok and very normal to not always feel motivated!


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 – @james_fit_mcdowell

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CHECK OUT MY MOST RECENT BLOG POST HERE –

Categories
Podcast

5 Key Principles of Programming

The DoTheWork Podcast – Episode #19

In today’s episode I shared 5 quick-fire key principles of effective programming. I explain in detail how much thought, care and attention goes into my clients programming and with this explain why it requires exactly that.I highly recommend you listen to this one with a pen and paper in hand ready to take some notes because I am about to teach you exactly what you need to not only build a full body workout but how to build the intricacies including sets, reps, tempo etc.You might never look at ‘exercise’ the same again!

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

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Categories
Podcast

What is Online Coaching?

The DoTheWork Podcast – Episode #18

In today’s episode I took the time to explain exactly what online coaching is, who it is aimed at and how it is made up. This is a useful episode for anyone that is considering working with me but isn’t sure what to expect.

I explain how online coaching isn’t just for bodybuilders and bikini athletes and actually how it might be the perfect way to build your confidence in the gyms once they reopen. I breakdown each part of my offering and even give you the details on how you can work with me to get guaranteed results.

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

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Categories
Podcast

Breathing Your Way to Health with The Sydney PT – Angus Bradley

The DoTheWork Podcast – Episode #17

In today’s episode of which was hosted by James Critchen. James Mc Dowell and myself are joined by The Sydney PT aka Angus Bradley all the way from, well, Sydney of course. Angus brought some really interested knowledge to the table about breathing and the impact of effective breathing can have on other areas of your body and life.We also talked about pelvic floor and some general tips around improvement for the basic key movements.

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

You can find Angus on Instagram @AngusBradley92 – He also co-hosts his own podcast with his brother which is titled Hyperformance Podcast where he has hosted guest including Justin Gatlin and Martin MacDonald.

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

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