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

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE

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

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE

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

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE 

Categories
Podcast

Paul Mort – How to get your Sh*t Together

The DoTheWork Podcast – Episode #16

Today I was joined by none other than Paul Mort – Paul is the current UK Master Coach of the year. He is a parent, a husband, an author and a coach of married businessmen who need to get their sh*t together.

Back in 2014 Paul was suffering with depression and bipolar and found himself on a cliff edge ready to commit suicide. Since then Paul has turned his life around. I interview Paul asking questions on his experiences and also seeking out how he coaches people to make real change in their life. It’s a no-nonsense approach and he speaks truly from experience.

This is a fantastic episode for anyone who is looking for a little bit of tough love and inspiration to make change in their life.I can safely say that Paul inspired me to step forward in my life after witnessing his seminar last year. You may feel like he is calling you out in this one but this is the exact approach that Paul needed and what worked for him when he was struggling himself.

You can find Paul on social media under the tag @PaulMort1 or simply by searching Paul Mort. Paul runs two programmes – Unstoppable28 and also Unstoppable Bastards.

You can find out more info at https://www.paulmort.uk/ where you can get a copy of his book.

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

Categories
Podcast

Jakk Gerard – The Journey of 1000 Days

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 

Categories
Weight Loss

Weight Loss – The Undeniable Truth

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!

Categories
Client Results

Lindsay decided it was time to… DoTheWork

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.

Categories
Client Results

Lucia decided it was time to… DoTheWork

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!!

Categories
Client Results

Hannah decided it was time to… DoTheWork

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.

Categories
Weight Loss

Why Does Weight Loss Slow Down?

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.

Categories
Latest Courses Weight Loss

DoTheWork Together

The Female Fat Loss Programme

Are you a FEMALE between the age of 21-45 who is tired of looking in the mirror and not liking what you see?

Do you want to LOSE WEIGHT and feel CONFIDENT again?

Maybe lose that back fat, arm fat or belly fat?

Maybe you want a perkier bum?

If this resonates with you then you should read on…

Categories
Weight Loss

7 Things you MUST know in order to LOSE WEIGHT

1. The calorie deficit should be your number one priority

The undeniable truth is that energy balance dictates whether or not you will lose weight or not. If you are not in-taking less calories than what you burn, you will not lose weight. There are literally no outliers. Before you say it, yes it is harder for some people, yes people with thyroid issues or P.C.O.S find it more difficult but the energy balance equation remains the most important thing to conquer.

Basically, you must ingest fewer calories than the amount you expend for weight loss.

Categories
Podcast

6 Reasons You Haven’t Invested in a Coach

The DoTheWork Podcast – Episode #12

In today’s episode I explain why I believe you haven’t yet invested in coach. I share with you 6 of the biggest reasons why you have been putting it off, avoiding it and telling yourself that it is not worth the investment.

You might feel like I am calling you out, like I am talking directly to you and if so… Good. That was absolutely my aim with this. Sometimes the hardest thing to do yet most powerful is to be vulnerable and stick your hand up and ask for help. It’s something I have done very recently with my business. It’s the best money I’ve spent on something in ages and I know it will continue to pay dividends in years to come.

Just like my coaching would do for you and your weight loss goals…DM me with the word ‘RESULTS’ if you would like to LOSE 10-15lbs IN 8 WEEKS OR LESS!

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

INSTAGRAM – @thedotheworkcoach

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE 

CHECK OUT MY MOST RECENT BLOG POST HERE –

As always please direct all questions and feedback to me – info@dalewallacept.com


Categories
Podcast

Bret Contreras – Build a Bum

The DoTheWork Podcast – Episode #11

It was an absolute honour to be joined by the world’s leading glute coach – Bret Contreras aka ‘The Glute Guy’ Bret, who is based in San Diego, California has a PHD, is an author, a gym owner and it the most famous glute coach on the planet and is known for being the founder of the ‘Barbell Hip Thrust’ 

I interviewed Bret primarily around the topic of developing a perky bum! He homes in on the key movement patterns, the optimal frequencies, rep ranges as well as where most people go wrong. This is an action packed episode and I tried to extract as much information as possible from Bret for you the listener, in the time I had with Bret. 

You can find Bret on Instagram @BretContreras1 – He also has a link on there where you can get access to his available products. I would highly recommend that if you are serious about glute training that you check out Bret’s most recent book which is over 600 pages about building a bum!

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 – @DaleWallace.PT

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE 

CHECK OUT MY MOST RECENT BLOG POST HERE –

As always please direct all questions and feedback to me – info@dalewallacept.com

Categories
Podcast

Sonny Webster Interview with Crabby, Dale & James

The DoTheWork Podcast – Episode #10

In today’s episode of which was hosted by James Critchen, James Mc Dowell and myself are joined by Olympian Sonny Webster all the way from Sydney. We each ask Sonny Questions relating back to his success in weight lifting, competing at the Olympics and also discussed how he believes the way he approaches his goals can be modelled whatever your goal might be.

Sonny explains how the most important thing is that you embed habits and that you enjoy what you do which he believes is the secret to long-term success. A fantastic episode and he even agreed to come back for round 2!

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

Sonny runs the largest weightlifting coaching platform in the world – THE SONNY WEBSTER ACADEMY – You can grab a 7 day trial here…

https://go.sonnywebsteracademy.com/free-trial-offer

You can also grab a copy of Sonny’s awesome mobility manual here…

https://go.sonnywebsteracademy.com/mk-mobility-manual-b

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 – @DaleWallace.PT

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE 

CHECK OUT MY MOST RECENT BLOG POST HERE –

As always please direct all questions and feedback to me – info@dalewallacept.com

Categories
Miscellaneous

Mental Health Awareness Week

As I write this, it is #mentalhealthawarenessweek which is of course a fantastic cause to help raise the awareness on this subject which unfortunately is so rife in the world we live in right now.

If you have never been close to someone who struggles with poor mental health – by the way I don’t mean someone who has the odd bad day, I’m talking about someone who has been diagnosed with anxiety, depression or bipolar etc – you will simply never understand what it’s like to be close to that until someone you love encounters that and of course that can only make it more real. The real challenge is for those right in the thick of it.

Now, this is not the place for me to tell you what to do, or how to avoid it or how to fix it. It’s not my area of profession. I do believe that the things I do and the way I live my life supports my mental health and I am lucky to say that I do not suffer with poor mental health. I have bad moments but I am pretty good at changing my state very quickly and I am grateful for that.

One thing I think that is important regardless is to have a high self-worth and to be able to appreciate what you love about yourself because…

Without loving yourself you will never be able to be truly happy in life.

Categories
Weight Loss

Weight Loss – Is now the right time?

Before you continue to read this blog, please be aware that I am not saying you have to act on this, I am not saying you should be losing weight right now or any time for that matter. I know that everyone is in a different head-space and I fully understand and respect that, I have clients that are focusing on health right now. However, if you feel that you want to, this might be the best possible time to achieve some incredible results.

As I mentioned a lot of my clients initially wanted to pause their weight loss aspirations because their world had been turned upside down and that was absolutely understandable and so we adapted their goals.

As this situation has become the new normal my clients started to settle down, get into a new routine and push on again for their weight loss goals and this rings true because I’ve also taken on a bunch of new clients who want the same too.

The key to unlocking long-term results is habit change – EVERY SINGLE TIME –

Something I like to say to my clients is…

“Only with action can you change the habits of a lifetime”

Dale Wallace
Categories
Podcast

Bodybuilding & Weight Loss with Nathan Jefferies pt.2

The DoTheWork Podcast – Episode #8

In the second part we discussed the long-term implications for bodybuilders both physically and mentally, we discuss what’s realistic for most people and Nathan goes into some more detail on what it really takes to get in the shape that some people THINK they want to be in. This one is absolute gold guys! You can check it out via Spotify or Apple Podcasts.

You can find Nathan on socials @NJFITUK where he regularly posts valuable content on both FB & IG. He also has a recipe meal book and some home workout challenges that you can access from this link – https://linktr.ee/NathanJefferies

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 – @DaleWallace.PT

SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE 

CHECK OUT MY MOST RECENT BLOG POST HERE –

As always please direct all questions and feedback to me – info@dalewallacept.com

Categories
Podcast

Bodybuilding & Weight Loss with Nathan Jefferies

The DoTheWork Podcast – Episode #7

In today’s episode I am joined by Nathan Jefferies (@NJFitUK).  There was so much content we had to split the episode into 2 parts.I have worked closely with Nathan for a number of years and I wanted to get his take on the similarities of bodybuilding and weight loss, I also get Nathan’s take on the huge differences too, we talk in this episode about Nathan’s own experience with bodybuilding and how he uses some aspects still today with weight loss clients.Nathan trains  a variety of people including athletes (S&C Coach), gen pop and he also still preps people for bodybuilding shows. His knowledge is vast and he has a wealth of experience of which I know you will get so much value from!

Categories
Podcast

Short-Term Transformations pt.2 with James Critchen & James Mc Dowell

The #DoTheWork Podcast – Episode #6

In today’s episode I am joined again by James Critchen and James Mc Dowell.  There was so much content we had to split the episode into 2 parts. I met these legends at the International Fitness Summit in Barcelona last year.

Both are Personal Trainers – Crabby, who is based in Surrey is an S&C Coach who works out of his home gym and (Irish) James is from, well, Ireland who has both F2F and online clients and he helps them lose their first 10lbs – It was an absolute pleasure to get them on.

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

Categories
Podcast

Short-Term Transformations pt.1 with James Critchen & James Mc Dowell

The #DoTheWork Podcast – Episode #5

In today’s episode I am joined by James Critchen and James Mc Dowell. I met these legends at the International Fitness Summit in Barcelona last year.

Both are Personal Trainers – Crabby, who is based in Surrey is an S&C Coach who works out of his home gym and (Irish) James is from, well, Ireland who has both F2F and online clients and he helps them lose their first 10lbs – It was an absolute pleasure to get them on.

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

Categories
Weight Loss

LOSE WEIGHT WITH HOME WORKOUTS

I’ve covered weight loss a few times now but I want to give you some insight into how you can still achieve this during the lock-down. Before I go on, I want you to know that it is ok to still work toward weight loss, it is ok to work toward maintaining weight and it is even ok if you gain weight. This is a tough time for us and therefore there are some people that will find it more difficult than others to adapt.

For those that do still seek weight loss however I want you to know it is absolutely possible and in this blog I will discuss how I believe this to be the case. The important thing to remember is that we have to manage all three of the main principles in order to lose weight. Number one is nutrition/calories, number two is overall movement/NEAT and number three is exercise. In this blog I want to specifically address the exercise principle behind weight loss.

Categories
Podcast

#DoTheWork Podcast – Episode 4

How To Exercise Smarter

In today’s episode I explain why I believe that resistance training should be at the forefront of your training. I explain the limitations of cardio and also lay out the basics of how to build a good resistance training programme.  I do touch on the benefits of cardio too but this episode is all about looking into why resistance training will give you the results that you dream of. I talk about how there is more to exercise than just burning calories and why actually you shouldn’t even be thinking about burning calories – leave that to your nutrition and overall movement. In today’s MYTH-BUSTING – I quash the idea that you should let a machine tell you how many calories you have burnt!

Should you have any feedback regarding the show or suggestions for topics, please leave a comment below or contact me directly via email – info@dalewallacept.com – Also if you would like a particular question answered via the listener Q&A, please use the same communication channels.

Dale.

Categories
Weight Loss

Weight Loss – The Worst Kept Secrets

I hear it all the time…

“ I wish I could have a body like ‘Insert Name Here’. “

Now, I am talking here about comparisons to ‘normal’ people, people in the gym that others look at and say the above comment. They say it though with no real understanding or appreciation for what that person has done to look that way. Let’s forget genetics and age etc for a second. Here I want to share with you the characteristics and the things that these people do to look the way they do, to have people say things like the comment above about them.

Wanna know how they do it?
Categories
Podcast

#DoTheWork Podcast – Episode 3

CHANGE YOUR THOUGHTS TO CHANGE YOUR LIFE

In today’s episode I explain what MINDSET means to me, I define it, I explain to you that the way you think could be the very thing that is holding you back from achieving your goals in both health & fitness and other areas of life.  We look at how to assess and question your thoughts, where they come from and how to use them as energy to create a catalyst for change using a real life example – NOT TO BE MISSED. In today’s MYTH-BUSTING – I quash the idea that you must do lots of ‘ABS’ TO GET ABS! 

Should you have any feedback regarding the show or suggestions for topics, please leave a comment below or contact me directly via email – info@dalewallacept.com – Also if you would like a particular question answered via the listener Q&A, please use the same communication channels.

Dale.

Categories
Podcast

PODCAST LAUNCH – #DoTheWork with Dale Wallace

I am delighted to announce the launch of the #DoTheWork Podcast. This is something I have been putting off for some time. I have used the extra free time we currently have to put this together. The aim of the podcast is to share with you my knowledge and experience I have picked up from my 10 years in the industry delivering thousands of hours of personal training sessions and group exercise classes, helping hundreds of people along the way.

Categories
Miscellaneous

HOW TO STAY MOTIVATED DURING LOCK-DOWN

I’ve had a few suggestions for blogs that are based on the current period in time being locked down. In this blog I will talk about how it is possible to remain motivated whilst being at home, it is possible to continue to lose weight and also keep your sanity.

I will also let you into a little secret as to how those that consistently exercise, well… consistently exercise.

Categories
Personal Training Workouts

HOME WORKOUT – FREE SIGN-UP

With everything that is going on in the world right now, I know exercise for some is difficult. I know that some of you are in isolation, some are simply avoiding the gym and that is understandable, some are still attending but now lost because classes has been cancelled. I want to do my bit to give back to the community. I want to do my job and positively contribute to peoples health & fitness when they need it the most. Therefore I will be offering 2 x FREE Live Workouts per week until further notice. These workouts will be available for you to complete multiple times and even if you cannot make the live time, you will be able to complete at your leisure, no equipment or investment will be required. You will just need to have Facebook and a screen that you can see the workouts from e.g. an ipad, laptop or even better a smart TV.

Without further ado, to sign up click here and I will be in touch.

Let me add, if you are already working with me as a client you DO NOT need to sign up via this link.

I look forward to working with you.

Stay healthy, stay fit, stay positive.

Dale.

Categories
Podcast

Taking the Leap with Simon Hall

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

Categories
Podcast

Female Fat Loss with Emma Storey-Gordon

The DoTheWork Podcast – Episode – #13

In today’s episode I was joined by James Mc Dowell and Emma StoreyGordon 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

Categories
Client Results

Anon decided it was time to… DoTheWork

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!