Cover art for podcast The DoTheWork Podcast

The DoTheWork Podcast

65 EpisodesProduced by Dale WallaceWebsite

Talking all things Health, Fitness, Nutrition, Mindset and more. Featuring regular Myth-Busting and Listener Question and Answer. After 10 years in the Fitness Industry and helping hundreds of people through thousands of hours of PT and group exercise classes, I am ready to pass all this knowledge a… read more

65 Episodes | 2020 - 2022

#63 - How Many Calories for Weight Loss?

March 10th, 2022


In this one I address the common question of how many calories are required to lose weight. People want to hear a blanket and simple answer but of …

#62 - Why Don't More People Exercise? With Annika, Crabby & James

December 22nd, 2021


Today the band was back together and I was joined by Annika McGivern, James 'Crabby' Crichton & James McDowell and we had a really insightful …

#61 - Staying on Track at Christmas

December 10th, 2021


It's that time again when most people just completely switch off from health & fitness and pile the lbs on. Here's what I've told my clients to …

#60 - The Goal of a Habit

November 8th, 2021


I go solo in this episode and discuss what should be your real aim behind creating a habit and the key things you must consider psychologically when …

#59 - True Transformation is Behaviour Change with Dr. Ian D. Brooks PhD, MS

October 14th, 2021


Welcoming Dr. Ian D. Brooks in the latest episode. His book - Intention, Building Capabilities to Transform Your Story - focuses on personal ownership and purpose to do something different. He brings on-going …

#58 - The Importance of Sleep with Teresa DeNike from SleepBetterNYC

September 22nd, 2021


Welcoming Teresa DeNike, BS, CCSH to The DoTheWork Podcast. Teresa is a registered clinical sleep educator and the founder of SleepBetterNYC.

In this …

#57 - Menstrual Cycles, Emotional Eating, PCOS & Menopause with Sky Elizabeth

September 17th, 2021


Welcoming @sky.elizabeth.coaching to The DoTheWork Podcast. Sky is a female only coach and she helps improve their relationship with food, their bodies and exercise. She has a array of experience and qualifications. I …

#56 - Is Balance What You Really Need?

August 18th, 2021


We hear a lot about how important it is to get balance and moderation in what we do in health & fitness and I do believe this is the destination …

#55 - Training Splits for Beginners

June 10th, 2021


I was asked by a client about the structure of their programme and why it had been designed in such a way. Someone else had asked them if they aren't doing a 'bro split' where you train different body parts on different …

#54 - Being Average is Dangerous

May 28th, 2021


In this episode I go solo and discuss the risk of blending in to your environment and settling for average. I explore the idea that in order to be …

#53 - Transform Your Life with Joey Drolshagen

May 8th, 2021


In this episode I was joined by Life Coach - Joey Drolshagen all the way from South Carolina. This was an incredibly inspiring conversation in which …

#52 - The David Grey Interview

May 1st, 2021


What a pleasure it was to be joined by David Grey, I was also accompanied by good friends and regular guests, Crabby & James. The 3 of us have …

#51 - How I Got Into The Shape of My Life!

April 21st, 2021


Following my recent photoshoot I wanted to share my journey with you my listeners and to do this I asked my good friend James McDowell to host this …

#50 - 6 Lessons From Lockdown

April 4th, 2021


In what is the 50th episode of The DoTheWork Podcast I share with you 6 lessons from lockdown with the intention to inspire and motivate you to push on to what I am calling with my clients as 'THE RESTART' 

Lockdown has …

#49 - Living Long & Pain-Free with Kevin Darby

March 28th, 2021


We finished off the trio from Toronto with the founder of DTS Fitness Education - Kevin Darby - Kevin has a wealth of knowledge and experience having …

#48 - Family Life & Fitness with Ben McDonald

March 21st, 2021


Woahhh, what an epic episode. I was joined by the man who taught me be a PT back in 2009. Ben worked for Premier Training and delivered the course in which I qualified through in Manchester way back when. 11 Years on we …

#47 - Train For Performance, Not For Fat Loss with Crabby

March 14th, 2021


EXPLICIT WARNING - In this one I was joined by my peer and good friend Crabby aka James Crichton. It's been a while since I've had him on as a guest and so in this one we talked about Crabby's success with his Adapt …

#46 - The Benefits of Competitive Sport with James McDowell

March 7th, 2021


It was a pleasure to be joined by the Irishman James McDowell again to discuss his podcast, his work with athletes and the benefits that competitive sport can not only have on your physical health but your mental health …

#45 - Habits with Casey Zavaleta

February 28th, 2021


In this episode I am joined by Casey Zavaleta who is an educator for DTS Fitness Education and the creator of the Habit Coach course of which I completed in January earlier this year.

Casey has an array of knowledge and …

#44 - Tomorrow Never Comes

February 25th, 2021


In this off the cuff episode whilst sat in my car I talk about how putting things off usually results in never doing them. Simply thinking 'What can …

#43 - Framing Success with Annika McGivern

February 21st, 2021


In this one I was joined by the lovely Annika McGivern. Annika is a Performance, Sport & Exercise Psychology Coach and we discuss how to frame …

#42 - 7 Ways To Set Your Day Up For Success

February 16th, 2021


Here I share with you 7 ways in which I set my own day up to make sure I am successful, feeling good, managing my energy and most of all happy. I'm …

#41 - Do You Have a Goal or a Fantasy?

January 23rd, 2021


In this one I explain the difference between a goal and a fantasy, I also give some actionable tips on how to move away from fantasy and towards a …

#40 - Stop Demonising Foods!

January 18th, 2021


In this episode I talk about how demonising foods and completely eradicating them usually leads to adherence issues aka failure with weight loss. I also talk about the importance of the calorie deficit but the others …

#39 - How NOT To Be Fed Up In Lockdown 3.0

January 10th, 2021


In this episode I explain the importance of taking charge of how you feel and how you can use this current situation to take control of your …

#38 - How NOT To Put All The Weight Back On

January 9th, 2021


In this episode I explain the reasons why most people put the weight back on after a dieting phase and I also explain how you can avoid this!


Please leave me a 5* review and to contact me directly with feedback on …

#37 - #NewYearNewMe

December 28th, 2020


In this episode I explain that I think New Years Resolutions can be a good thing, if the plan is good enough. Many people bash the #NewYearNewMe …

#36 - Why I'm Doing a Photoshoot

December 23rd, 2020


In this episode I share that I am taking on a new strict regime including both food and training with goal of doing a photoshoot in April 2021. I share with you my journey so far, some of the things I need to do and …


December 20th, 2020


In this episode I talk about why I quit my job in management earlier this year to take on PT full-time. I talk about how it was a huge risk and that …

The Motivation Series #2

December 13th, 2020


The Motivation Series - These episodes are short, sharp and will fire you up to DoTheWork!

This episode includes a speech from Denzel Washington …

The Motivation Series #1

December 6th, 2020


Here is the first episode in a brand new series - The Motivation Series - These episodes are short, sharp and will fire you up to DoTheWork!

This …

#34 - Discipline = Freedom

November 29th, 2020


In this episode which was inspired by Jocko Willink I discuss the theory that discipline equals freedom and compare that to the gym environment and finding yourself stuck with your progress towards your goals.


#33 - Using Scale Weight Only is Stupid

November 22nd, 2020


In this episode I had a little rant about something one of my clients experienced with her old 'slimming club' leader. I also talk about how you can …

#32 - Do It With The Fear!

November 15th, 2020


Avoiding fear means means avoiding growth...

I share an example from my life where having the courage to overcome fear was the only way to go for me.


Please leave me a 5* review and to contact me directly with …

#31 - Take Cover, Aim & Fire

November 8th, 2020


In this episode I talk about how important having a goal is and how it is the only way to create any hope of achieving what you want. With a goal you have hope. The opposite of hope is hopelessness...


Please leave …

#30 - Lockdown#2

November 1st, 2020


In this episode I talk through some actionable points to help you through lockdown for the second time. It doesn't have to end the same way and these tips will help you make sure of that! 


Please leave me a 5* …

#29 - Aim Lower

October 25th, 2020


This episode was inspired by Jordan Peterson, Jordan has a theory that most people fail not because they don't aim high enough, but actually because they aim too high and don't break that long-term goal down into …

#28 - 4 Must Do's If You Want Results!

October 18th, 2020


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 -


#27 - 5 Ways To Set Your Week Up For Success

October 11th, 2020


In this episode I share with you 5 simple tips to ensure you set your week up for success. This was recorded and published on a Sunday which is when I suggest you put these tips into action. I suggest you do this every …

#26 - You Already Know What To Do!

October 6th, 2020


In this episode I share with you that I believe that people already know what's required for weight loss, well most people anyway. I share with you what I think stands between you and your goal and what to do about it. …

#25 - Defeating Diabetes with Paul Rawlinson

October 1st, 2020


In this episode I am joined by one of my clients - Paul Rawlinson, a man who has overcome and defeated diabetes. Paul completely changed his …

#24 - The Truth About Growing Your Glutes

September 22nd, 2020


In this quick-fire episode I cover the topic of glute training again. Since being back in the gym I've noticed a lot of ladies with their bands doing lots of band work. I wanted to re-address the importance of the …

#23 - The Dynamic Duo - Chris & Eric Martinez

September 13th, 2020


In this episode I was joined the the hosts of the Dynamic Duo Podcast all the way from California. Chris & Eric Martinez are identical twins & Fitness Business Coaches and they help Fit Pro's create more income …

#22 - Facebook Q&A with James McDowell

September 8th, 2020


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 …

#21 - How To Easily Increase Your Protein Intake

August 25th, 2020


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 …

#20 - Motivation V Discipline with James McDowell

August 21st, 2020


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 …

#19 - 5 Key Principles of Programming

July 16th, 2020


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 …

#18 - What is Online Coaching?

July 12th, 2020


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 …

#17 - Breathing Your Way to Health with The Sydney PT

July 7th, 2020


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 …

#16 - How To Get Your Shit Together with Paul Mort

June 29th, 2020


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 …

#15 - Taking The Leap with Simon Hall

June 24th, 2020


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 …

#14 - The Journey of 1000 Days with Jakk Gerard

June 15th, 2020


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 …

#13 - Female Fat Loss with Emma Storey-Gordon

June 11th, 2020


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 …

#12 - 6 Reasons You Haven't Invested In a Coach

June 6th, 2020


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 …

#11 - Bret Contreras - Building a Bum!

May 28th, 2020


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, …

#10 - The Sonny Webster Interview with Crabby, James & Dale

May 25th, 2020


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 …

#9 - Mindset with Phil Graham

May 18th, 2020


In today's episode I am joined by Phil Graham (@philgraham01).

It was an absolute pleasure and honour to be joined by Phil, he landed some absolute …

#8 - Bodybuilding & Weight Loss Pt.2

May 12th, 2020


In today's episode I am joined again by Nathan Jefferies (@NJFitUK).  

In the second part we discussed the long-term implications for bodybuilders both physically and mentally, we discuss what's realistic for most …

#7 - Bodybuilding & Weight Loss

May 12th, 2020


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 …

#6 - Short-Term Transformations - Part 2 - With Crabby & James

May 3rd, 2020


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 …

#5 - Short-Term Transformations - Part 1 - With Crabby & James

May 3rd, 2020


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 …

#4 - How To Exercise Smarter

April 24th, 2020


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

#3 - Change Your Thoughts To Change Your Life

April 17th, 2020


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 …

#2 - Nothings Changed

April 10th, 2020


In today's episode I discuss what the three main principles are for both weight loss & weight maintenance. I break each one down and also discuss how you can leverage this current situation to instil positive habits …

#1 - Intro!

April 10th, 2020


In the first ever episode of The #DoTheWork Podcast I introduce myself as a Personal Trainer & Gym Manager having helped hundreds of people, delivering thousands of hours of PT & group exercise classes and then …

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