Cover art for podcast Dave and Calumns fitness podcast

Dave and Calumns fitness podcast

84 EpisodesProduced by Dave BallantineWebsite

Let's chat about all things training, nutrition and mindset for getting after your performance and body composition goals. Let's grab a coffee and a doughnut and chat.

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S2 E7: Tips for training when you're short on time

September 28th, 2021


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 …

S2 E6: Structure equals freedom

September 21st, 2021


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, …

S2 E5: Sometimes we get things wrong...

September 14th, 2021


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 …

S2 E4: All or nothing doesn't work

September 7th, 2021


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, …

S2 E3: Everything your need to know about NEAT

August 31st, 2021


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 …

79: 9 Freaking fabulous fat loss tips

August 24th, 2021


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. 

78. A new era...

August 17th, 2021


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 …

77. 3 better measures of progress

August 4th, 2021


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 …

76: The myth of willpower and make your training complement your lifestyle

July 27th, 2021


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 …

75: NEATen up for better results

July 20th, 2021


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 …

74: Fat loss is simple, not easy

July 13th, 2021


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.

73: 3 tips to make your progress easier

July 7th, 2021


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!


72: Beat minimums, make progress

June 29th, 2021


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 …

71. How to beat the fear of getting started

June 15th, 2021


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 …

70. The 4 S's of successss

June 8th, 2021


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 …

69: How to set your calories up for fat loss success

June 1st, 2021


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 …

68: The unsexy keys to progress

May 26th, 2021


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 …

67: Interview with Colin Cox

May 18th, 2021


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 …

66: 6 tips for hard gainers (that can help with fat loss too)

May 11th, 2021


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 …

65: Client questions

May 4th, 2021


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 …

64. What about the energy out side of the fat loss equation?

April 28th, 2021


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 …

63: 5 tips for getting back to the gym (and why I won't be there on day 1)

April 20th, 2021


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 …

62: Control the controllables

April 13th, 2021


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 …

61. There are no short cuts...

April 6th, 2021


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 …

60: 5 nutrition myths that need to die.

March 30th, 2021


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 …

59: How to fix your back after working at home for a year.

March 23rd, 2021


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 …

58: 5 tips to improve your home workout consistency

March 16th, 2021


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 …

57. Interview with Yves Ollivier

March 9th, 2021


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 …

56. Interview with Beth Wilkas Feraco

March 2nd, 2021


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 …

55. Interview with John Wood from Tri-Coaching

February 23rd, 2021


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 …

54: Interview with Henry Paget

February 16th, 2021


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 …

53, Just me, myself and I

February 9th, 2021


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 …

52: Keeping it real, interview with Ed Griffiths

February 2nd, 2021


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 …

51: Different strokes for different folks - Interview with Rob Clark

January 26th, 2021


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 …

50: Going into the Pain Cave - Interview with Nikki Gibson

January 19th, 2021


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 …

49: Do hard things

January 12th, 2021


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, …

48: Lockdown, again.

January 5th, 2021


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?

47: The goal setting episode.

December 29th, 2020


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 …

46: Not the end of year we'd hoped for...

December 23rd, 2020


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 …

45: You haven't ruined your progress

December 15th, 2020


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 …

44. Breakfast?

December 8th, 2020


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 …

43. Why?

December 1st, 2020


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 …

42. The answer to everything

November 24th, 2020


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 …

41: Structure = freedom

November 17th, 2020


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 …

40: Ice cubes and fat loss

November 10th, 2020


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. …

39: The good the bad and the ugly of fitness trackers

November 3rd, 2020


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 …

38: Eating too little for fat loss?

October 27th, 2020


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?

37: The 3 big rocks to focus on for fat loss

October 20th, 2020


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 …

36. Why your diet failed you...

October 13th, 2020


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 …

35: The #1 reason to train

October 6th, 2020


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 …

34. What are you willing to give up for your goals?

September 29th, 2020


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 …

33. Why you should be tracking calories

September 22nd, 2020


Tracking calories isn't obsessive, it's data collection.

We should be eating more intuitively but given the availability and ease of buying/ getting …

32. Fat loss workouts don't exist...

September 16th, 2020


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 …

31. The keys to making progress in the gym

September 8th, 2020


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 …

30: Return of the Gym-goer

September 1st, 2020


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 …

29. Gregor Ridley on all things running

August 25th, 2020


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 …

28. Do you have to track calories to lose fat?

August 18th, 2020


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 …

27: Protein, calories and weighing yourself daily

August 11th, 2020


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 …

26. The golf fitness coach - Andrew Watson

August 5th, 2020


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 …

25. Back to the gym.

July 28th, 2020


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 …

24. Another brick in the wall

July 21st, 2020


This week I've been chatting to clients in their coaching calls, and the overriding theme has been planning and consistency. 

As the lockdown …

23. Books and burnout

July 14th, 2020


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 …

22. Winning the body comp lottery.

July 7th, 2020


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 -

Facebook -

21. 5 tips for beating the slump

June 30th, 2020


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 …

20. The secret to fat loss

June 23rd, 2020


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! 

19. The addition mindset

June 16th, 2020


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 …

18. Why I no longer give meal plans, and other things I've changed my mind on

June 9th, 2020


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 …

17. Prepping and portion control for better results.

June 2nd, 2020


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 …

16. Do you need fasted cardio for fat loss??

May 26th, 2020


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 …

15. Interview with Calumn Duthie from CDFitnesscoaching

May 19th, 2020


Today I have something a little different, instead of me chatting the whole episode, I got Calumn from CDFitnesscoaching to come on and chat …

14. What's the best training split for your goals?

May 12th, 2020


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 …

13. Creating a new normal

May 5th, 2020


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 …

12. Simple, effective and sustainable

April 28th, 2020


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 …

11. Filling in the gaps

April 21st, 2020


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:

10. Comparison is the thief of joy

April 14th, 2020


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 …

9. How often should you change your workouts??

April 7th, 2020


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 …

8. Mastering your home workouts

March 31st, 2020


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 …

7. Will I lose all my gains during the lockdown??

March 24th, 2020


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?

6. How to make progress during the Corona quarantine. Mindset, diet, training and more!

March 18th, 2020


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, …

5. Motivation comes last, and my 3 go to supplements for health, performance and body composition.

March 10th, 2020


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 …

4. Don't be a gym douche, beat overthinking and the key to fat loss diets.

March 3rd, 2020


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 …

3. Fat loss vs weight loss, can you target fat loss and getting abz

February 25th, 2020


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 …

2. Motivation, working 9-5, and celebrate your wins!

February 18th, 2020


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:


Episode 1: The origin story

February 13th, 2020


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:

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