Shows
Calorie Counting ClubJanuary Diet Cycle Part 1Part 1 of this episode because we got cut off by Gav getting a phone call 😂 January Diet Cycle - will you be falling for it again in 2024? Here’s our take…2023-12-1524 min
Calorie Counting ClubFat Loss: Before and after photosToday, we discuss:
Before and after photos
Commitment issues
Snowflakes
Leigh's clothes airer2022-10-0629 minCalorie Counting ClubFad Diet CycleToday, we, well mainly Leigh discusses apart from her journey from being unhealthy to getting where she is today both body and mind..2022-08-1118 min
Calorie Counting ClubFat Loss: Inches Do MatterToday, we talk about inches lost vs numbers on the scale...
Our email address is gav@sanafitnesswarrington.co.uk - get in touch. Let us know any topics you want us to cover.2022-06-2421 minCalorie Counting ClubFat Loss: MotivationToday, Leigh rants about motivation. Stop looking everywhere for it. You have to create it.2022-03-2918 minCalorie Counting ClubFat Loss: Finding That BalanceToday, we talk about seeing your journey as a long term change. This will help with balance, consistency and getting the results you want. Also, Leigh has the vid.2022-03-2519 minCalorie Counting ClubFat Loss: The Importance Of ProteinGav takes over today as he talks protein. We need it for results. And for so much more. It doesn't make you into a meathead.2022-03-2224 minCalorie Counting ClubBaby FaceIn today's episode, our main topic is around food, and how this 'good/bad' stigma around it needs to go.  Plus, Leigh is not happy...2020-11-2028 minCalorie Counting ClubGoing From 0-100Today, our main topic is about feeling overwhelmed when you go from 0-100 overnight with your goals. We also talk about getting caught in Home Bargains, and Leigh opens up.2020-11-1821 minCalorie Counting ClubYou Either Do The Work - Or You Don't...In this episode, we give a bit of tough love around people and their goals, we talk Big Mac's and Leigh gets annoyed at Gav's "running".2020-11-1326 minCalorie Counting ClubBootcamps vs CoachingOn today's podcast, we talk about the differences between bootcamps and coaching, and Gav burps. Enjoy.2020-11-0929 minCalorie Counting ClubGoals, TV Commitment and Leigh's feetToday we discuss fitness goals, and why they're important. Leigh gets her feet out, and tells us how she struggles to commit to Netflix.2020-10-3023 minCalorie Counting ClubMarathon, MFP and CucumbersWe're back today with a mid week catch up. We're talking marathons, why Leigh hates shoppers and their cucumbers, MyFitnessPal and being careful with it... Enjoy.2020-10-2124 minCalorie Counting ClubNew Name, New PodcastWe’re back, well I am today but we will be soon, Leigh will be joining me as we host the podcast talking nutrition, coffee and life, we will rant and I’m sure it will be funny2020-10-1005 minCalorie Counting ClubJust do somethingIt doesn’t matter if it’s training or a walk, just do something to help your mindset and how you feel. Once you start making excuses of why you can’t do anything, it becomes a slippery road and usually doesn’t end well weight and health wise2020-04-0806 minCalorie Counting ClubHow’s the week been?Another week done for us online, how’s your week been?2020-04-0407 minCalorie Counting ClubNo routine now and you’re struggling?You’re not alone, most people feel the same but it’s going to take you getting back to basics to sort it2020-04-0110 minCalorie Counting ClubThis is your life nowRoutines are key, and people are struggling. You have to do what you can now to work out a new routine, don’t go 12 weeks or whatever it is and spiral out of control, you will regret it when it all goes back to normal and find it really hard to get back the results you lost in that time. Health is important, stay active now2020-03-3113 minCalorie Counting ClubNew week on lock downTalk to people, we don’t need perfect exercises, we need support, routines and people around us2020-03-3010 minCalorie Counting ClubLittle chat to my clients to help them through this lock downReflecting back on the week as most have struggled, but do not beat yourself up please, we keep going and helping each other2020-03-2906 minCalorie Counting ClubHealthy takes time, you won’t get your results in a weekToo many people want their results yesterday. They’ve spent years gaining weight but expect everything to change around in a week.. things take time2020-03-0611 minCalorie Counting ClubStop using the scales as your main toolHealthy, Not Skinny, that should be the goal2020-02-2710 minCalorie Counting ClubFlexible diets and pancakesIf your coach is telling you to have egg white pancakes, sack him, they’re not pancakes, they’re omelettes2020-02-2509 minCalorie Counting ClubIt’s ok to rest when you’re poorlyResting when you’re poorly is ok and it doesn’t mean you’ve failed on your journey2020-02-2007 minCalorie Counting ClubOnce you start, you’ve done your first session, keep goingOnce you’ve done the first session and you feel amazing, don’t wait too long to go again, especially if you had anxiety starting the first one, once you leave it, it will creep back in, it nearly happened to me again2020-02-1710 minCalorie Counting ClubMotivationYou won’t always have motivation, and that’s ok, but what should you do when this happens?2020-02-1211 minCalorie Counting ClubAnxiety and taking those first stepsDo you have a fitness goal but anxiety is stopping you?2020-02-0510 minCalorie Counting ClubIs over training a real thing?Do you really over train for your weight loss goals? Or is it more of a case you’re nutrition calories are way to low because you believe 1000-1200 is the number you need?2020-01-3109 minCalorie Counting ClubCalorie deficit is the key, stop confusing peopleHeard a PT talking about hormones for weight loss today, and how calories are not as important for weight loss.. stop confusing people2020-01-3008 minCalorie Counting ClubCheat meals and low calorie plansWhy do most people end up in a worst position when doing low calorie plans with ‘cheat’ meals2020-01-2815 minCalorie Counting ClubNew year goals - starting in FebMost people don’t really start their new year goals until February, if that’s you? Here’s some tips to help get you started2020-01-2416 minCalorie Counting ClubOne bad day / week doesn’t make you a failireMost personal trainers won’t let you see their bad days but I think it’s a bad thing. We all have bad days and weeks. We all go through times when things don’t go to plan. A bad day doesn’t ruin long term goals, just dust yourself down and keep going2020-01-2108 minCalorie Counting ClubGetting back on track this yearStruggling to get started or back on track with your health and weight loss goals?2020-01-1608 minCalorie Counting ClubStruggling keeping the weight off?Why do so many people struggle to keep the weight off they they lose while on a fad diet?2019-10-0910 minCalorie Counting ClubDon’t change too much at onceSetting yourself a list of 100 things you need to do is a good idea but it can be overwhelming for most. When you start your journey to get healthy, pick 2/3 daily goals and just focus on them for now. It’s much easier to sustain when you keep it simple...2019-08-2705 minCalorie Counting ClubPersonal trainers - good or bad?Why do people invest in personal trainers and what is the job of the coach?2019-08-2607 minCalorie Counting ClubHow to lose weight on your stomach?Firstly, stop doing sit ups, you’re waisting your time... listen for some tips2019-08-1805 minCalorie Counting ClubPersonal trainers pressuring people to sign with themToo many coaches are using scare tactics and other stuff to get clients and it’s not right, make sure you’re 100% certain before you join anywhere2019-08-1407 minCalorie Counting ClubNike mannequin - my thoughtsHave you seen the new Nike mannequin? This is a way to get people talking about Nike again, but it’s split the nation on what they think, what do you think? Have you seen it?2019-06-1107 minCalorie Counting ClubCalorie countingI’ve seen some coaches going on about how calorie counting isn’t good for you and how you’re required to count for the rest of your life! You don’t have to but they’re a good way to get you started and to learn about nutrition and food portions2019-05-2206 minCalorie Counting ClubCheap and quality?Today we talk about bootcamps, their structure and why they let so many people down..2019-05-1606 minCalorie Counting ClubSocial pressure and your weight lossIt’s very common for people to throw the towel in on their weight loss journey because of social pressure. You will one day have to look at your priorities and say no, don’t let other people pressure you into things you don’t want to do...2019-05-0503 minCalorie Counting ClubTo get your results, you need to be consistent with the basicsWe’re back and thought today’s topic would be perfect...2019-04-1504 minCalorie Counting ClubOne meal doesn’t make us fatYou can’t change your life in a day and you won’t get your goals with one good meal. You have to be consistent with what you’re doing2019-03-0109 minCalorie Counting ClubIf you’re overweight or healthy then that’s 100% down to you and the choices you have madeDo you really want results or are just interested in them?2019-02-2709 minCalorie Counting ClubA new client gave me her 2 day food diary, 1 simple change saved her nearly 500 calories per dayDo you under report what you consume? Today I looked over a new clients food plan and just looking at 1 thing, we noticed 500 calories she didn’t even consider2019-02-2005 minCalorie Counting ClubKeeping weight off while still having a social lifeHow do you go out on an evening for a meal, drinks while still keeping on track with your goals?2019-02-1308 minCalorie Counting ClubPersonal trainers who are ripping their clients offWhen you invest in a ‘personal’ trainer to get your results, the plan should be personal to you around your lifestyle and goals. Too many PTs are charging high rates but delivering a terrible service to their clients. If you need help, do your home work before you invest in anyone, enjoy2019-02-1205 minCalorie Counting ClubOne bad day doesn’t ruin results...If you’ve had a bad day, don’t worry, go again tomorrow. One / two perfect days won’t get your results. It’s all about consistency overall, no matter what happened, we go again tomorrow2019-02-0605 minCalorie Counting ClubWeight loss goals, what’s the best exercise for you?What should you be doing exercise wise to get your results?2019-01-3004 minCalorie Counting ClubDon’t get ripped off by the snakes selling meal replacementsThis is a topic that does my nut in, snakes praying on people who are desperate for weight loss, please avoid them as they will set you up to fail long term2019-01-2806 minCalorie Counting ClubSupplements when you start off on your weight loss journeyMost of us don’t need to be spending hundreds of pounds on supplants when our goals are to lose abit of weight and get healthy. You have to sort the basics out first and food should always be the priority. Supplements can help, but not things like BCAA, ZMA etc2019-01-2308 minCalorie Counting ClubWeight loss journey is tough, it’s even harder when you go aloneIf you have weight loss and health goals then invest in these and find yourself a support group..2019-01-2105 minCalorie Counting ClubThe slimming club giving out stupid nutrition advice again, magic chips?If you’re on a diet, please remembers there’s no good / bad foods, learn about nutrition, fix your foundations to get healthy and weight loss will be a product of that anyway. The difference doing it this way, once you’ve learnt about it, you can learn to keep the results long term while still having a social life2019-01-1806 minCalorie Counting ClubYour diet will failIf you’ve gone into the new year, new me goals with the mindset that you will be able to change everything, give everything to you enjoy over night, the. Unfortunately you’re setting yourself up to fail..2019-01-1606 minCalorie Counting ClubMeal replacement shakes and your weight / health goalsPlease don’t believe these good look, lean celebs are using the products that their faces are on when it comes to meal replacements. They don’t, they just get paid to say they do and trick people who are desperate to get goals into buying the product2019-01-1408 minCalorie Counting ClubToday we talking about the first steps and why gyms can be scary for a lot of peopleWe all have goals but the first steps which are the most important are sometimes the most scary for a lot of people2019-01-1205 minCalorie Counting ClubRanting about a slimming group prt 1 - into into this more next time & why their poor long termToday we start a rant about a certain slimming group and why they’re not a solution for your long term weight loss goals2019-01-1105 minCalorie Counting ClubNew year, new you goalsWe’re back, happy new year, today we talk new year goals. Set them high, break them up, do the work. If you have a bad day or week, that doesn’t mean you’ve failed on your weight loss journey, start again, keep going...2019-01-1103 minCalorie Counting ClubIt’s on you to do the workYou can have all the tools in the work but it’s 100% on you to do the work... enjoy2018-09-1007 minCalorie Counting ClubGetting back on track after the summerSummer is tough for most people as routines change with kids off, holidays etc, today we discuss getting back on track2018-09-1006 minCalorie Counting ClubDid you struggle through August?I hate August, well for the business and fitness side as most find this month a struggle with routine, motivation but, it’s nearly over, today we talk about getting back on track and why people do struggle this month.. enjoy2018-08-2304 minCalorie Counting ClubFamily members can ruin goalsToday we talk about how a family member, even though they mean well, sometimes they don’t do you any favours by offering their nutrition advice when they don’t actually understand nutrition for health and fitness goals... enjoy2018-07-2806 minCalorie Counting ClubLiquid caloriesToo many under report when they do food diaries and wonder why they can’t lose weight. Liquids are easy to consume and can rack up a lot of calories in a short period of time, do they ruin your goals? Enjoy...2018-07-2206 minCalorie Counting ClubBurning the candle at both endsMost people when they do this health journey and start a new diet will do it wrong, they will go cold turkey on the nutrition side and can’t sustain it long term, yes we need a deficit but we also need balance and plan we can do forever... enjoy2018-07-1606 minCalorie Counting ClubCaloriesToday we talk about the difference form a new member trying to get calories in when eating better compared to someone who’s done it for a few months... enjoy2018-07-0905 minCalorie Counting ClubYou’re not in a deficitIf you don’t lose weight, it’s because you’re not in a deficit. The equation to weight loss is simple, burn more than you consume and you will lose... enjoy2018-06-2604 minCalorie Counting ClubSystems you can use for weight lossDeficit is the main thing but applying these systems might help you to maintain / stick at it for longer... enjoy2018-06-2007 minCalorie Counting ClubHow diets work?How do diets work? Basic run over Weight loss, maintenance, yoyo plans, sustainable etc.. enjoy2018-06-1305 minCalorie Counting ClubTruth about carbs programPlease don’t follow the bbc for nutrition advice, they’re not the greatest shows and are only consuming people even more.. enjoy2018-06-0804 minCalorie Counting ClubExcuses and weight lossNo matter if you’re with a coach or not, it’s 100% down to you to do the work to get the results you want... enjoy2018-05-3103 minCalorie Counting ClubUnderreporting food diariesWhen you do a food diary for your coach, it’s normal to underreport because you don’t want them to see that or you genuinely don’t think to track that extra sugar in your tea etc, but the more detail and honest you are, the better / more help a coach can give you.. enjoy2018-05-2505 minCalorie Counting ClubSun, alcohol and fat loss goalsWe’re getting a few days of sun in the UK which is rare but do these days ruin fat loss goals due to over consuming calories on alcohol, ice cream etc... enjoy2018-05-2205 minCalorie Counting ClubJust a quick catch upWe’ve been a little behind this week due to body power on Sunday so today we talk a little bit about it... enjoy2018-05-1603 minCalorie Counting ClubFad diets are hereThe snakes are out selling the fads for summer, please stay away from them and don’t buy into the quick fixes and lies they’re telling you.. enjoy2018-05-1006 minCalorie Counting ClubMcDonald’s breakfastToday’s talk is about a mum and daughter I’ve just seen in McDonald’s while I sat doing my emails having a coffee... enjoy2018-05-0406 minCalorie Counting ClubCarbs and fat lossIf you’re looking to lose some weight, then you don’t need to give carbs up 100%. You can get fat loss and still eat them.. enjoy2018-05-0306 minCalorie Counting ClubRapid weight loss, is it good?If you’ve got a few stone to lose and are carrying a % body fat, then is it good to go aggressively into the fish or should you be aiming for 1-1.5lb per week? Here’s my opinion, enjoy...2018-04-2906 minCalorie Counting ClubQuick fixes don’t work long termToday we talk about a product I got tagged in which claims to be gummy bear fat loss sweets, please don’t buy into the quick fixes, they never last.. enjoy2018-04-2405 minCalorie Counting ClubEating too little for your healthYou can’t just 1200 calories and expect to get the health, fat loss goals you want and get that toned look, everyone is different but if you’re overweight, there’s a very good chance that 1400 calories is way too low for you.. enjoy2018-04-1904 minCalorie Counting ClubQuick fixesThey’re our, it’s nearly summer and the snakes are back on FB selling their terrible nutrition plans. It’s scary how many people I’ve seen getting surgery for fat loss as well now but this doesn’t change mindset, routines and from what I’ve seen in the past, the weight / fat always comes back... enjoy2018-04-1805 minCalorie Counting ClubWeekends and goalsDo weekends ruin your fat loss goals? Today we talk about a little way you could try with calories which help... enjoy2018-04-1605 minCalorie Counting ClubMotivation.It’s ok and normal to lose motivation on your fat loss journey, we all go through it.. enjoy2018-04-1205 minCalorie Counting ClubGetting back on trackWe had a night out Saturday with a lazy Sunday. So now we’re back on track with everything and it you to out, don’t worry, enjoy it then plan to get straight in the deep end when you’ve recovered.. enjoy2018-04-0903 minCalorie Counting ClubSocial press on weight lossDo your friends / family ruin your fatloss goals? It’s very easy for them to put pressure on you because you’re not doing the plan they’ve spent years doing and re doing... enjoy2018-04-0604 minCalorie Counting ClubDon’t wait until MondayToday we discuss people wasting days to Started on their plan because it’s not Monday, if you have goals, start today.. enjoy2018-04-0303 minCalorie Counting ClubEaster eggsQuick one today, I’m not a coach who will tell my members not to a Easter egg this weekend. You can easily fit a chocolate egg into your plan and still get your goals, have a good one.. enjoy2018-03-3003 minCalorie Counting ClubFed up of your workoutToday we discuss a lady who has applied for our studio who is coming from a local bootcamp because she got bored of the sessions and stopped seeing results... enjoy2018-03-2804 minCalorie Counting ClubCalories on a night outIf you’re doing well with your goals / calories and you get invited out for a social event, this is what I would do so I don’t ruin a whole weeks worth of hard work... enjoy2018-03-2704 minCalorie Counting ClubGeneral catch upToday we update you on the 8 week shred for myself and the members. A little update of what I’ve been up to in the studio, members progress and a little mention of our other weekly podcast.. enjoy2018-03-2604 minCalorie Counting ClubDay 5 of the 8 week fat loss shredIf you’re looking to get fat loss goals, results then make the plan easy. Today I discuss how I do mine and how trial and error, 7 good days makes this really easy... enjoy2018-03-2304 min
Calorie Counting ClubDay 2 Fat Loss planDay 2 of the 8 week plan was tough, terrible day in work messed all my plans up and could of easily ruined my good Monday, if you’re on this journey, don’t let one off day ruin everything for you... enjoy2018-03-2104 minCalorie Counting Club8 weeks fat lossAs we get ready to do our shred in the studio, we talk today about calories and why you have to trust the process of eating the correct amount of calories for your body to be healthy, 1200 is too low for most people, fat loss will come the healthier your body is, crazy low numbers will never get you the goals you want... enjoy2018-03-1905 minCalorie Counting ClubWhen’s the best time to eat?Today we answer a question which was sent in - is there a best time to eat to get fat / weight loss results?2018-03-1604 minCalorie Counting ClubLose fat from certain areas?If you suffer from man boobs, bingo wings etc then can you just burn fat from there? Today we discuss over how to bring body fat down... enjoy2018-03-1404 minCalorie Counting ClubTraining when you’re not 100%If you have the flu, fighting an infection, you’re body isn’t 100%, it’s ok to take a few days off, it’s better for you and you won’t lose your gainzzzz... enjoy2018-03-1302 minCalorie Counting ClubHow many meals should you eat for fat loss?Does it matter how many meals you have for weight / fat loss? Today we cover this along with carbs or fats etc.. enjoy2018-03-1204 minCalorie Counting ClubBeing 60 and fitToday we discuss my dad, he’s 60 this year and still runs rings around some of the young lads. What are your goals / motivation? It you’ve got kids, this should be easy but what drives you? Enjoy2018-03-0804 minCalorie Counting ClubWeight loss journeyIf you’re on this journey, don’t expect it to smoothly in a straight line, because it won’t. You will have a bad day, bad week and that’s ok. I’m not a coach who only shares the highlight reel, I’m a normal lad with a family, I have bad days / weeks but I know one day bad or good, will not make my goals.. enjoy2018-03-0704 minCalorie Counting ClubMotivation as a dadIf you’re a parent, you shouldn’t need a holiday, a wedding to get some motivation to be healthy. You should want to be the healthiest possible you for you kids.... enjoy2018-03-0604 min