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
Personal Training Workouts

Home Workout – Upper Body

Categories
Personal Training Workouts

Home Workout – Legs

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3 Ways to still target the hamstrings and glutes 🍑 All you need is a set of resistance bands and something heavy to anchor them around! 1. LEG CURL – Lie face down and hook the bands around your heel (it might be worth wearing socks) push your knees and hips into the floor to get good contraction as you squeeze the hamstrings and bring your heels toward your backside. Aim for a slow eccentric and slightly quicker concentric phase. This can be progressed as a uni-lateral movement (single leg) 2. CABLE PULL THROUGH – No cable machine – no problem. Let's hit those glutes by pushing the hips backwards, keep the chest high in the hip hinge and drive hips forward by engaging the glutes. Note that this is a hip hinge movement and not a squat. Feel the burn in the 🍑 3. SINGLE LEG DEADLIFT – This is a bit of an adaptation to the single leg deadlift, this will require balance and stability but is a great way to target both glutes and hamstrings. Much better than doing 1000 kickbacks or band walks 🤣 Remember to do both legs The BONUS today? 4. LEG EXTENSION – For those wanting to isolate those quads, check out this leg extension variation, you will need a sturdy chair to sit on. Again this can be performed with both legs or single leg for progression. I recommend going for high rep for a good PUMP on this isolation exercise Give it a go and let me know how you get on! 😁😁😁 #legs #legworkout #homeworkout #stayhome #quads #glutes #gluteworkout #hamstrings #bandexercises #fitness #workout #exercise

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