DoTheWork Podcast - Health, Fitness and Sustainable Weight Loss Advice

Dale Wallace
  • 2.0 (4)
  • Health & Fitness
  • Updated Bimonthly

Sharing insights, hacks & tips on all things Health, Fitness, Nutrition, Mindset and more. Our bitesize episodes are short, sharp & informative so that you can implement right away. We also host guests who share their story, their insights & their experiences with their health, fitness, mindset & even with their personal & business successes. So please, SUBSCRIBE and enjoy! SOCIAL MEDIA - @dothework.hq YT - @DoTheWorkHQ SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE - https://mailchi.mp/67fef5afbeb7/dailymotivation

  1. Sep 25

    #46 - Are You Training... Or Are You Going Through The Motions at the Gym...

    Take the Fit For More Scorecard here: https://dale-ydl9dq2t.scoreapp.com/ --- Are you actually training towards something… Or are you just going to the gym? For the last three years, I've trained consistently.I've turned up at least three times a week. I've lifted weights. I've done my workouts. I've kept myself relatively fit. But if I'm being truthful, I've mostly been going through the motions.My last really big physical goal was Everest Base Camp three years ago. Since then I've had smaller goals, but nothing that's really lit a fire under me. That's changed. I've got a place in the Great North Run.And almost immediately, something changed in the way I felt about training. I've got something to train FOR again. In this episode of the DoTheWork Podcast, I talk about why simply turning up isn't always enough, why maintenance can eventually become boring, and why having a meaningful physical goal can completely change your relationship with training. We talk about: * Why I've spent three years going through the motions * The difference between exercising and training for something * Why motivation disappears when there's nothing to work towards * My Great North Run goal * Why a big goal creates structure and purpose * What happens when you do the same gym routine for months or years * Why your fitness should prepare you for something outside the gym * How to start thinking about what YOU want to be fit for And importantly, your big goal doesn't have to be a half marathon. It doesn't have to be Everest Base Camp. It doesn't have to impress anybody else. It just needs to mean something to you. So here's the question I want you to think about after this episode: **What are you training for? **If you don't have an answer, perhaps that's exactly why training has started to feel like a chore. I've also recently created the **Fit For More Scorecard**, which will help you understand where your fitness currently sits and whether you've built the foundations to start working towards something bigger. Take the Fit For More Scorecard here: https://dale-ydl9dq2t.scoreapp.com/ And let me know in the comments: **What would you LOVE to be fit enough to do? **#FitnessMotivation #FitnessGoals #FitForMore #DoTheWork #GymMotivation --- Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Facebook: https://www.facebook.com/thedotheworkcoachYouTube: https://www.youtube.com/@DoTheWorkHQWebsite: https://www.dotheworkhq.co.uk/Email Us: info@dotheworkcoach.com

  2. Sep 2

    #45 - Why Shake Diets Don't Work - Even When You Lose Weight

    Shake diets can make you lose weight. That isn’t really the argument.If you replace two meals a day with low-calorie shakes, eat one normal meal and create a big enough calorie deficit, of course the scales are likely to come down. The problem is what happens next.In this episode of the DoTheWork Podcast, I explain why I strongly dislike shake diets and why I think they fail most people long-term — even when they appear to work initially. Because losing the weight isn’t the hardest part.Keeping it off is. If your entire strategy has been: Shake for breakfast. Shake for lunch. Normal meal for tea. What have you actually learned about food, portion sizes, hunger, eating out, weekends, exercise or maintaining your weight once the shakes disappear? Usually, not much. And unless you plan on drinking your meals forever, eventually you have to go back to eating normal food. That’s where the problem starts.\ In this episode, I cover: - why shake diets create fast weight loss - the role of calorie deficit- why quick results are so easy to market- what shake diets fail to teach you - why losing weight isn’t the true measure of success - what happens when you stop using meal replacement shakes - why maintaining weight loss matters more than losing it quickly - the problem with extreme calorie deficits - why sustainable habits beat quick fixes - what a proper long-term weight loss strategy should actually teach you My view is simple: If you can’t imagine doing some version of your current strategy long-term, it probably isn’t a very good strategy. You shouldn’t need shakes forever. You should learn how to eat normal food, exercise, manage your intake and build habits that still work after the diet finishes. That is what sustainable weight loss actually looks like. If you’ve used shake diets before, I’d genuinely be interested to know what happened afterwards. Did you keep the weight off? Or did you eventually find yourself starting again? Get in touch with us: Instagram: https://www.instagram.com/dothework.hq/ Facebook: https://www.facebook.com/thedotheworkcoach YouTube: https://www.youtube.com/@DoTheWorkHQ Website: https://www.dotheworkhq.co.uk/ Subscribe to our Emails: https://mailchi.mp/d4835be874f0/exclusivedailyemail Email Us: info@dotheworkcoach.com

  3. Jul 31

    #44 - She Lost 33kg — But This Was the Biggest Change | Yvonne's Story

    "I didn't like the person that was in the mirror." When Yvonne first came to DoTheWorkHQ, she would deliberately hide at the back of group photos. She was exhausted, lacked confidence and had spent a long time knowing she wanted to make a change — but life always seemed to give her a reason to put it off. In fact, Yvonne first enquired about joining months before she actually started.Then one night she saw an email about one of our 28-day programmes starting the next day and thought: "If I don't do it now, when am I going to do it?" She signed up. Around 12 months later, Yvonne has lost over 33kg — roughly five stone — and the change goes far beyond the number on the scales. In this episode of the DoTheWork Podcast, we talk honestly about the entire journey. Why she put it off for so long. Why joining a normal gym hadn't worked for her. How accountability and the people around her helped when the initial motivation disappeared. The difference losing the weight has made to her energy and confidence. And one thing Yvonne said that really stuck with me: after years of avoiding the camera, she realised there were huge parts of her son's childhood where she barely had any photographs of herself with him. Now she doesn't hide from them.We also have an open conversation about Yvonne's decision to use GLP-1 weight loss medication as part of her journey, why she chose to use it, and why strength training, protein and building better habits remained an important part of the process. There's no pretending the injections did nothing, and there's no pretending they did everything either. This is a conversation about what the full journey actually looked like. We cover:• Losing over 33kg in around 12 months• Why Yvonne initially put off joining• The moment she finally decided "just do it"• Losing around a stone and a half in her first 28 days• Why motivation eventually wears off• The accountability that stopped her quietly disappearing• Finding a gym where she didn't feel like "the unfit one"• Training towards Born Survivor• How the DoTheWorkHQ community helped her keep going• Having more energy for everyday life• Going from hiding at the back to being happy in photographs• Yvonne's experience using GLP-1 weight loss injections• Why she continued strength training and prioritising nutrition• What she would tell someone who keeps putting off starting• The "I can't afford it" objection and where our money actually goes If you're currently where Yvonne was 12 months ago — knowing something needs to change but constantly finding reasons why now isn't the right time — I think you'll get a lot from this one.Because eventually, there has to be a first day. And sometimes you've just got to DoTheWork. If you'd like to find out more about training with us at DoTheWorkHQ, you'll find the links below. http://dotheworkhq.co.uk If you're using or considering GLP-1 weight loss injections and want some straightforward information about training, nutrition and protecting your muscle while losing weight, I've also created a free guide: GLP-1 Free Guide - https://mailchi.mp/623c696eef55/yqnry8kayr If you enjoy the episode, please subscribe, leave a comment and share it with somebody who needs to hear Yvonne's story. --- Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Facebook: https://www.facebook.com/thedotheworkcoachYouTube: https://www.youtube.com/@DoTheWorkHQWebsite: https://www.dotheworkhq.co.uk/Subscribe to our Emails (Free Gift): https://mailchi.mp/d4835be874f0/exclusivedailyemailEmail Us: info@dotheworkcoach.com---Don't forget to like & subscribe if you found this content useful, this really helps us grow the podcast & inspire more people to transform their lives.

  4. Jul 24

    #43 - How Yvonne Raised £20,000+ for the Charity That Changed Her Son’s Life

    What starts as the story of a charity walk that raised more than £20,000 is actually a much bigger story about a family, a young lad called Rhys, and the organisation that helped change their lives.In this episode of the DoTheWork Podcast, I'm joined by my client Yvonne to talk about Lancashire TAAG — a charity supporting neurodiverse children, young people and their families.Around five years ago, Yvonne and her family were at breaking point.Rhys was struggling at school, struggling to access activities outside of school and going through the long process of seeking answers and support for what would eventually become diagnoses of autism and ADHD.Football didn't work.Boxing didn't work.He struggled to form friendships and, as his differences became more apparent, he increasingly found himself on the outside.Then the family discovered Lancashire TAAG.For Rhys, it became somewhere he could simply be himself without judgement.For Yvonne and her family, it provided something equally important: people who understood what they were going through and could help them navigate a system they had previously felt completely lost in.Today, Rhys' future looks very different.He's progressing at school, working towards his GCSEs and already talking about A-levels, university and studying computer engineering.And after everything Lancashire TAAG had done for her family, Yvonne wanted to give something back.What started as an idea for a charity pub walk with a target of around 100 people and £5,000 eventually became an event involving more than 300 people, a waiting list of over 100, and more than £20,000 raised for the charity.In this episode, we talk about:• Rhys' journey towards his autism and ADHD diagnoses• The struggles Yvonne and her family experienced trying to access support• Why traditional clubs and activities weren't able to meet Rhys' needs• How Lancashire TAAG changed things for Rhys and the whole family• The battle to get the right diagnosis, medication and education• Yvonne's own recent ADHD diagnosis• Why neurodiversity doesn't have to be viewed negatively• How the idea for the TAG Trail & Ale charity walk started• How 100 expected walkers became more than 300• Raising over £20,000 for Lancashire TAAG• Why the event is already looking likely to return next yearThis is a very different episode of the DoTheWork Podcast, but an important one.If this conversation helps one more family discover that support like Lancashire TAAG exists, then it's been worth sharing.You can find links below to learn more about Lancashire TAAG, access support or make a donation.Website: https://lancashiretaag.co.ukFacebook: https://www.facebook.com/share/1EN9EUWvJs/Instagram: https://www.instagram.com/lancashiretaag?igsh=MXU3djIzMzY2djg5aQ==---If you enjoyed the episode, please like the video, subscribe to the channel and share it with somebody who you think might benefit from hearing Yvonne and Rhys' story.---Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Facebook: https://www.facebook.com/thedotheworkcoachYouTube: https://www.youtube.com/@DoTheWorkHQWebsite: https://www.dotheworkhq.co.uk/Subscribe to our Emails: https://mailchi.mp/d4835be874f0/exclusivedailyemailEmail Us: info@dotheworkcoach.com---#inspiration #charity #autism #adhd #lancashiretaag #charitywalk

  5. Jun 30

    #42 - We DON'T All Have The Same 24 Hours (Here's Why)

    To claim your FREE GLP-1 Guide - click here - https://mailchi.mp/623c696eef55/yqnry8kayr ---You've probably heard it... "We all have the same 24 hours in a day. "I'll be honest...Since becoming a dad, that statement frustrates me more than ever. Yes, we all technically have 24 hours. But someone raising a newborn...Someone working 60-hour weeks... A single parent... Someone caring for elderly parents... They're not living the same 24 hours as someone with very few responsibilities. In this episode I explain why I think this kind of advice often makes people feel guilty instead of helping them, and what we should focus on instead if we actually want sustainable health and fitness. This isn't about making excuses. It's about creating a plan that fits your life. Because that's what actually works.--- Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Facebook: https://www.facebook.com/thedotheworkcoachYouTube: https://www.youtube.com/@DoTheWorkHQWebsite: https://www.dotheworkhq.co.uk/Subscribe to our Emails: https://mailchi.mp/d4835be874f0/exclusivedailyemailEmail Us: info@dotheworkcoach.com---Don't forget to like & subscribe if you found this content useful, this really helps us grow the podcast & inspire more people to transform their lives. ---#weightloss #fitness #gym #fatloss #parentfitness

  6. May 6

    #41 - The Biggest Fitness Excuse: "I'll Start Next Week"

    Subscribe to our Emails (Free Gift): https://mailchi.mp/d4835be874f0/exclusivedailyemail --- “I’ll start when things calm down.” This is one of the biggest excuses I hear from people who want to lose weight, get fitter, feel healthier, have more energy and finally feel more confident.And I get it. Life is busy. Work is busy. Kids are busy. Family stuff happens. Money gets tight. The car breaks. Something always comes up. But that’s exactly the point. Life doesn’t calm down. If you keep waiting for the perfect time to start, you’ll keep pushing your health and fitness further down the road — and the problem will only get bigger. In this episode, I talk about: - why waiting for life to settle down keeps you stuck - why “not now” usually turns into another excuse - why imperfect action beats perfect conditions - how to start even when life is busy - why a “bad week” still needs a minimum standard - how I trained around injury and still lost 4kg - why the basics matter more than complicated fitness plansYou don’t need perfect. You don’t need five gym sessions a week. You don’t need everything in life to line up. You just need to start.Even if it’s imperfect. Because some progress is always better than waiting, doing nothing, and ending up further away from where you want to be. --- Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Facebook: https://www.facebook.com/thedotheworkcoachYouTube: https://www.youtube.com/@DoTheWorkHQWebsite: https://www.dotheworkhq.co.uk/Subscribe to our Emails (Free Gift): https://mailchi.mp/d4835be874f0/exclusivedailyemailEmail Us: info@dotheworkcoach.com---Don't forget to like & subscribe if you found this content useful, this really helps us grow the podcast & inspire more people to transform their lives. ---#weightloss #fitness #gym #fatloss

  7. Apr 29

    #40 - How I Lost 4kg this year Without Saying NO to Desserts

    Subscribe to our Emails: https://mailchi.mp/d4835be874f0/exclusivedailyemail --- I’ve lost 4kg so far this year. Nothing dramatic. No crash diet. No cutting out everything I enjoy. No pretending I live like a fitness robot. And that’s exactly why I wanted to record this episode. With summer coming, a lot of people start thinking they need to go all-in: shake diets, no carbs, no wine, no desserts, training every day, 12,000 steps, perfect food, perfect routine. But that’s usually the exact reason they quit.In this episode, I talk through how I’ve lost 4kg slowly and sustainably, while still having trips away, desserts, normal meals, and real life. We cover: - why all-or-nothing dieting keeps you stuck - why crash diets don’t last - how to stop starting again every Monday - why imperfect action beats perfection - why consistency matters more than intensity - how to make fat loss fit your actual life - why slow progress is still progress If you feel like you’re always starting again, this episode is for you. You don’t need perfect. You need to stop quitting. --- Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Facebook: https://www.facebook.com/thedotheworkcoachYouTube: https://www.youtube.com/@DoTheWorkHQWebsite: https://www.dotheworkhq.co.uk/Subscribe to our Emails: https://mailchi.mp/d4835be874f0/exclusivedailyemailEmail Us: info@dotheworkcoach.com---Don't forget to like & subscribe if you found this content useful, this really helps us grow the podcast & inspire more people to transform their lives.

  8. Apr 17

    #39 - Fitness Would You Rather Questions | Calories, Sleep, Steps & Training

    This was a bit of a different one…Adam (the man behind the camera) put together a set of “Would You Rather” questions for me and Kurt without telling us what they were beforehand, and we had to pick on the spot and explain why.Some of them are simple.Some of them are controversial.And some of them actually say a lot about how people think about fat loss, food, training and lifestyle.We cover things like:– fries vs almonds (same calories… very different choice)– marathon vs raving (how would you burn calories?)– CrossFit vs yoga– sleep vs nutrition trade-offs– caffeine habits– steps vs running– cold plunges vs saunaIt’s a fun one, but there’s also some useful takeaways in there around how people should actually think about their fitness and lifestyle.If you enjoy it, let me know — we’ll do more of these.And as always…#DoTheWork---You can find Kurt & info on Andy's Man Club & Dance4 Depression below:Instagram: Kurt: https://www.instagram.com/trifitkurt/Dance4Depression: https://www.instagram.com/dance4depressionAndy's Man Club: https://www.instagram.com/andysmanclubuk/Website: Kurt: https://triple-fitness.co.ukAndy's Man Club: https://andysmanclub.co.uk---Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Facebook: https://www.facebook.com/thedotheworkcoachYouTube: https://www.youtube.com/@DoTheWorkHQWebsite: https://www.dotheworkhq.co.uk/Subscribe to our Emails: https://mailchi.mp/d4835be874f0/exclusivedailyemailEmail Us: info@dotheworkcoach.com---Don't forget to like & subscribe if you found this content useful, this really helps us grow the podcast & inspire more people to transform their lives.

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Sharing insights, hacks & tips on all things Health, Fitness, Nutrition, Mindset and more. Our bitesize episodes are short, sharp & informative so that you can implement right away. We also host guests who share their story, their insights & their experiences with their health, fitness, mindset & even with their personal & business successes. So please, SUBSCRIBE and enjoy! SOCIAL MEDIA - @dothework.hq YT - @DoTheWorkHQ SIGN UP TO MY EXCLUSIVE DAILY EMAILS HERE - https://mailchi.mp/67fef5afbeb7/dailymotivation

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