DoTheWork Podcast - Health, Fitness and Sustainable Weight Loss Advice

Dale Wallace

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. 2D AGO

    #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

    15 min

  2. 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.

    16 min

  3. 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.

    10 min

  4. APR 13

    #38 - Men’s Mental Health: Kurt McDonnell’s Story, Suicide Prevention & Dance For Depression

    In this episode of the Do The Work Podcast, I sit down with Kurt McDonnell to talk openly about men’s mental health, depression, suicide, asking for help, and why so many men stay silent until things get too bad.Kurt shares his own story of hitting a very low point, what was going on behind the scenes, and what pushed him to start Dance For Depression — a fundraising and awareness project supporting Andy’s Man Club and encouraging men to speak up, check on their mates, and get help sooner.We talk about:- why men often hide how they’re really feeling- why “just ask if they’re okay” isn’t always that simple- how Andy’s Man Club works- the link between exercise and mental health- unhealthy coping habits like isolation and alcohol- the role of community, routine and conversation- Kurt’s fundraising events and his plans to help more men and young boysThis is an important conversation.If you’re struggling yourself, or you know someone who might be, this one is worth listening to.If you want to support Kurt, donate, attend an event, or connect with the Dance For Depression page, check the links below.If you are in crisis or feel at immediate risk, please contact emergency services or reach out to a crisis support service such as Samaritans.#MensMentalHealth #MentalHealth #AndysManClub #SuicidePrevention #DoTheWorkPodcast --- 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/dance4depression Andy's Man Club: https://www.instagram.com/andysmanclubuk/ Website: Kurt: https://triple-fitness.co.uk Andy'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 (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. ---

    54 min

  5. MAR 6

    #37 - Postnatal Habits That Actually Work (Strong Mum Club Explained)

    If you’ve recently had a baby and feel overwhelmed, exhausted or unsure where to start — this episode is for you.In this conversation, Lucy shares the exact habits that helped her regain control after having her second child, and how we’ll support mums inside Strong Mum Club at DoTheWorkHQ.We cover:Why tiny habits matter more than big plansHow to build momentum when sleep is chaoticSimple nutrition structure after babyWhy “start small” beats going all-inThe importance of asking for help---✅ Interested in Strong Mum Club @DoTheWorkHQ Join the waitlist here: https://rxwoeppnbh3.typeform.com/strongmumclub About Strong Mum Club @DoTheWorkHQ Strong Mum Club is a small, supportive Mum & Baby strength programme at DoTheWorkHQ (Preston / South Ribble). We’re keeping numbers limited so we can deliver a quality coached session. Babies now just welcome, but encouraged! ---Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Lucy: https://www.instagram.com/lucy_cowell_fitness_/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. ---#postnatalfitness #mumbaby #strengthtraining

    12 min

  6. MAR 4

    #36 - Not Ready for a 'Normal' Gym After Baby This Is For You (Strong Mum Club)

    If you’ve recently had a baby and you’re thinking “I want to feel strong again… but I’m not ready for a normal gym,” this episode is for you.In this chat, Dale and Lucy break down:- What Mum & Baby sessions actually look like (calm, coached, flexible)- Bringing your baby (feeding, settling, prams/bouncers — all welcome)- Why strength training + structure matters postnatally- How we’ll support you if you’re nervous, tired, or starting from scratch- The plan behind Strong Mum Club at DoTheWorkHQ✅ Interested in Strong Mum Club  @DoTheWorkHQ  Join the waitlist here: https://rxwoeppnbh3.typeform.com/strongmumclub About Strong Mum Club  @DoTheWorkHQ  Strong Mum Club is a small, supportive Mum & Baby strength programme at DoTheWorkHQ (Preston / South Ribble). We’re keeping numbers limited so we can deliver a quality coached session. Babies now just welcome, but encouraged! ---Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Lucy: https://www.instagram.com/lucy_cowell_fitness_/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. ---#postnatalfitness #mumfitness #strengthtraining

    16 min

  7. MAR 2

    #35 - Why You’re Not Getting Results (You Want Them Too Fast)

    People want results straight away.They want the scale to drop every week.They want the mirror to change in 7 days.They want it now.In this episode, we talk about the truth people don’t want to hear:Real fat loss takes time. And it takes lifestyle change.We use my old photoshoot cut as an example — what it actually took, what it cost, and why I’ll never do it again.But more importantly… we talk about what’s realistic for normal people:Women in their 40s.Busy parents.People with jobs, stress, weekends, takeaways, and real life.We cover:- Why most people underestimate what fat loss requires- Why the first week of weight loss is NOT the standard- Why the scale messes with your head (and what to track instead)- Why “slow progress” is actually the winning strategy- How quick fix culture (GLP-1s, steroids, etc.) has warped expectationsIf you’re someone who keeps starting over…Or you’ve been working hard but feel like you’re “not getting results fast enough”…This episode will help you reset your expectations and keep going.Because the truth is simple:You either achieve the goal… or you quit.And if you refuse to quit, you will get there.If you want help with training, nutrition, and building habits that actually stick long-term, drop a comment or message us.---Get in touch with us:Instagram: https://www.instagram.com/dothework.hq/Lucy: https://www.instagram.com/lucy_cowell_fitness_/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 #physique #transformation

    22 min

  8. FEB 16

    #34 - The Problem With GLP-1's & What To Do About It

    GLP-1 weight loss drugs like Ozempic and Mounjaro are everywhere right now. And I want to give you an honest, balanced opinion. In this episode, I break down: - Whether GLP-1 injections actually work - The muscle loss problem nobody is talking about - Why so many people regain weight after coming off - What my own clients have done differently - And how to use GLP-1 properly if you decide to take it I have three clients currently using GLP-1 medications who have lost over 20kg each. But here’s the key: They didn’t rely on the injection alone. They trained. They ate enough protein. They focused on preserving muscle. They built habits for when the hunger comes back. Because GLP-1 is not magic. It’s a tool. And if you don’t build the habits alongside it, the science is clear: Weight regain happens — and often 4-5x faster than traditional dieting. If you’re considering Ozempic, Mounjaro, Wegovy or any GLP-1 medication, this episode will help you understand: - How calorie deficit still underpins weight loss - Why muscle preservation is critical - The risks of rapid weight regain - How to think long-term, not short-term At DoTheWorkHQ, we focus on longevity, strength, energy and confidence — not quick fixes. If you’ve got questions about GLP-1s, weight loss, muscle loss or maintaining results, drop a comment below or send me a message. Let’s do this properly. #DoTheWork --- Get in touch with us: Instagram: https://www.instagram.com/dothework.hq/ Facebook: https://www.facebook.com/thedotheworkcoachYouTube: https://www.youtube.com/@DoTheWorkHQ Website: https://www.dotheworkhq.co.uk/ Subscribe to our Emails (Free Gift): https://mailchi.mp/d4835be874f0/exclusivedailyemail Email 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 #femalefitness #glp1 #ozempic #mounjaro #wegovy #weightlossdrugs

    14 min
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Ratings & Reviews

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4 Ratings

About

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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