The White Collar Fitness Radio

In this special episode—the first-ever interview on White Collar Fitness Radio—I sit down with my long-term client and good friend, Emily.We go way back to 2017, and today, we're diving into her powerful journey from struggling with anxiety and low confidence to dropping over 27kg, smashing a photoshoot goal, and building a new sense of self through training.We talk about:How lifting helped Emily mentally as much as physicallyThe reality of losing weight while managing life, work, and moving countriesWhat happens after you hit your fitness goalWhy it's okay to let training take a back seat sometimesThe importance of planning, discipline, and (yes) even forgiveness when it comes to progressThis one is honest, funny, and full of real talk about what sustainable fitness actually looks like over time.Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you're juggling a 9-to-5.

Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you're short on time. Hosted by me, Bruno, we're diving into magnesium: What it does: Powers over 600 body reactions—like energy and muscle function (PMID: 25540137). Why we might need it: Fights fatigue (PMID: 32101225), boosts sleep (PMID: 23853635), and cuts stress (PMID: 28535145). The catch: High doses can spark diarrhea or worse (PMID: 29083662). Our pick: Glycinate, 200-350 mg before bed, starting low at 2.5-3 mg/kg body weight. Action Step: Try 2.5-3 mg/kg tonight—see if it helps us sleep! Share this, rate us five stars, follow me on Instagram, and subscribe on Spotify.     *Disclaimer: I'm not a doctor! Consult with your doctor before taking any supplements.

Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you're short on time.   We're digging into how we keep our gains without snapping something, sharing three secrets to train hard and stay safe. We tackle pitfalls that trip us up—rushing tempo (check our “Tempo” episode!), under-recovery (PMID: 26758673 suggests load spikes over 15% hike injury risk—not quite 20%), and ego lifting that turns us into humping wrecks. We arm ourselves with science: warm-ups cut injury odds 23% (PMID: 16679062), boost power 5-10% (PMID: 12762825), and force holds steady pre-lift (PMID: 22316148)—but safety's king.   Slow reps (PMID: 24714538) build muscle, though tendon strength claims need more digging, and rest days save us.   Action Steps: We warm up 5 mins with leg swings. We slow reps to 3s down. We rest 48 hours post-big lifts. Share this with a reckless lifter, rate us five stars, follow us on Instagram. Visit https://www.brunodalledone.co.uk/, subscribe on Spotify.

Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you're short on time. Today, we're diving into sleep—not just for recovery, but as our secret weapon for smashing gym PBs. We unpack how deep sleep unleashes growth hormone to repair muscle, backed by a 2011 study (PMID: 21850352) showing deprivation cuts it by 70%. Less sleep, less gains—simple as that. We also reveal how skimping below 7 hours tanks testosterone 10-15%, per a 2010 study (PMID: 20398108), mimicking a decade of aging and zapping energy.   We share our pre-wedding hack—nasal strips and mouth tape (yes, gimp mode)—turning zombie mornings into PR-ready days. Clients laughed, then swore by it. Our three hacks? Scoop 20g casein 30-45 mins before bed, dim lights with blackout curtains to boost melatonin, and lock in a 7-8 hour bedtime—consistency's key.   Action Steps: We'll eat 20g casein tonight, dim lights 2 hours pre-sleep, and stick to a 10 PM bedtime. Sleep's our muscle fuel—let's use it.   Share this with a tired mate, rate us five stars, and follow us on Instagram.   Visit https://www.brunodalledone.co.uk/ for more, and subscribe via https://feeds.libsyn.com/501803/rss for weekly fitness gold.

In this episode of White Collar Fitness Radio, we explore the difference between simply “working out” and truly “training” with focused, goal-oriented purpose. Learn how to set SMART goals, track your progress effectively, and use periodization to see ongoing improvements. If you're ready to move beyond random workouts and start making serious gains, this episode is your roadmap! Links & Resources My Instagram: https://www.instagram.com/brunodalledone/ My Website: https://www.brunodalledone.co.uk/ Thanks for listening and don't forget to subscribe, rate, and review!

In this episode, I'll walk you through the essentials of meal prepping, from choosing the right protein and carbs to time-saving hacks and flavor tips. Whether you're a busy professional, a parent, or just someone who's tired of last-minute takeout, this episode will give you practical strategies to eat healthier, save money, and free up your schedule. Follow me on Instagram for more daily fitness and nutrition tips: https://www.instagram.com/brunodalledone/ Check out my website for coaching programs and resources: https://www.brunodalledone.co.uk/ Don't forget to subscribe, leave a review, and share this episode if you found it helpful!

Are machines just for beginners? Should you ditch them for free weights as you get more advanced? And what's actually best for building strength and muscle? In this episode, I'm breaking down the real differences between fixed-path machines and free weights, including: ✅ How machines let you isolate muscles for better mind-muscle connection ✅ Why free weights demand more coordination but offer unmatched benefits once mastered ✅ When to use machines vs. free weights based on your experience level, goals, and recovery needs ✅ The truth about injury risk, stability, and real-world strength carryover Whether you're a beginner learning proper technique or an experienced lifter trying to maximize gains, knowing when and how to use both will take your training to the next level.

Ever wondered if your favorite fitness influencer is as healthy as they look? In this episode, we dive into: The Dark Side of the Industry: Why many influencers rely on genetics, steroids, or extreme diets to achieve their physiques. Physique vs. Health: Why looking great doesn't always mean being healthy—and the hidden struggles like eating disorders and body dysmorphia behind the scenes. Realistic Advice for You: How to spot trustworthy experts, avoid extreme advice, and prioritize health over aesthetics. Stop comparing yourself to unrealistic standards and start focusing on your journey to a healthier, happier life.

Episode Overview In this frank and unfiltered episode, we dive into a recent Daily Mail article by Kate Pickles, revealing that 1 in 10 women in the UK are secretly taking weight loss medication. Our host breaks down why many people are turning to “stabby sticks” (injections such as Wegovy or Mounjaro) and explores the very real risks of relying on quick fixes without making actual lifestyle changes. What You'll Hear Surprising Statistics 1 in 10 women are currently on prescription weight loss medication, while nearly three-quarters are thinking about it. 86% have tried multiple diet and weight loss programs in the past, but still struggle to maintain results. Over 500,000 people in the UK are taking weight loss injections, mostly obtained privately. Why Quick Fixes Often Fail How weight loss injections without proper exercise can lead to muscle loss and lower metabolism. The trap of “controlled starvation” and why the body tries to shed muscle when you don't stimulate it with resistance training. Real stories of people who regain more weight after stopping medication or surgery. Mindset & Habit Change Why building new habits (and sticking to them) is essential for sustainable weight loss. Accepting that you may need to “suffer a little” to grow—it's not about punishment but about real behavior change. How proper coaching and consistent effort can transform your body composition in as little as six months. The Bottom Line Weight loss is simple in theory but not always easy in practice—true success takes time, discipline, and a willingness to change. Injections and surgeries might help short term, but without addressing habits and mindset, the weight often comes roaring back. If you have the resources for weight loss medications, also invest in a good coach, resistance training, and a healthy outlook on nutrition. Join us in this no-holds-barred conversation about weight loss, personal accountability, and why sometimes the toughest approach ends up being the most rewarding in the long run.

Are you tired of fighting off persistent cravings that derail your healthy eating plans? In this episode, we dive into the science behind hunger—exploring how hormones like ghrelin and leptin influence your appetite—and share evidence-based techniques to keep you feeling full and energized. We'll discuss why meal composition matters, how protein and fiber play a crucial role in satiety, and how lifestyle factors like sleep and stress can make or break your hunger management efforts. You'll learn mindful eating tips, discover the importance of balancing macro- and micronutrients, and walk away with practical strategies you can start using today. Tune in for a data-driven look at hunger, and get ready to conquer cravings once and for all! Key Takeaways The difference between physiological hunger and emotional appetite How protein, fiber, and healthy fats can stabilize hunger The role of mindful eating in preventing overeating Why sleep and stress management are essential for curbing cravings Actionable tips for meal planning, snacking smart, and staying satisfied Disclaimer: This podcast is for informational purposes only and does not replace personalized medical advice.

Welcome back, folks! In this episode, we're diving into the ins and outs of concurrent training—basically, fitting both cardio and weight sessions into your plan to crank up fat loss while still building (or preserving) muscle. We'll talk about exactly how cardio can boost calorie burn and heart health, and how weights help you keep—and even gain—lean muscle in the process. What We'll Cover The Benefits Faster fat loss while keeping (and sometimes adding) muscle Improved cardiovascular fitness and better stamina More time-efficient workouts for those of us running around like mad The Drawbacks The “Interference Effect”: balancing signals from cardio and lifting Overloading your body: potential recovery issues (joints, CNS, mental fatigue) Scheduling chaos if you don't plan your sessions properly Making It Work Order Matters: Lifting first, then cardio—especially if you train them back-to-back HIIT vs. Steady-State: Why intense intervals might be more muscle-friendly Nutrition: Protein intake is king, plus the right carbs to fuel workouts Recovery & Mindset: Proper rest, stress management, and goal recalibration to avoid burnout Why It Helps Your Mindset Feeling stronger and fitter boosts confidence Burning off pent-up stress (we are, after all, just big brained apes) Staying motivated by hitting tangible goals—then setting new ones If you've ever wondered whether you can get the best of both worlds—shedding fat while holding on to your hard-earned muscle—this episode is for you. I'll share practical tips on scheduling, intensity, and nutrition, plus a deep dive into how it all affects your mind. Tune in and learn how to juggle cardio and weights without feeling like you're being chased by a lion (or your mother-in-law)! As always, hit me up on Instagram @BrunoDalledone with questions, feedback, or just to say hey. Let's get into it!

Ready to ditch the short-lived “new year, new me” cliché and finally make your fitness goals stick? In this episode of White Collar Fitness Radio, we explore how to turn resolutions into tangible results by digging deep into the “why” behind your goals. You'll learn: Internal vs. External Drivers: Discover how pinpointing your real motivators (beyond a single event or date in the diary) creates unstoppable momentum. SMART Goals & Consistency: Why it's crucial to set specific, measurable targets and keep tracking progress—no matter how small the steps. Mindset & Habit Shifts: Embrace the sacrifices needed to grow and make daily decisions that support your long-term vision. Navigating Common Barriers: From busy schedules to gym intimidation, we cover practical ways to stay on track when life gets in the way. Whether you're training for a marathon, looking to shed a few pounds, or simply want to feel energized and confident in your own skin, this episode will help you build a blueprint for real, lasting change. Tune in, grab a notebook, and let's transform those big ideas into daily habits that'll carry you well beyond January!   Book your strategy call: https://www.brunodalledone.co.uk/coaching-application  

Let's chat about blood glucose tracking and the latest buzz around Zoe's diet trend. While it might be handy for diabetics, is it worth the hefty price tag for others? Before diving in, consider the basics: balance, sustainability, and the dangers of hyper-focusing on numbers. Like, share, and subscribe for more insights!

Today's chat is all about staying fit during Ramadan. In London, where we've got a sizable Muslim community, I've noticed a shift in gym energy during this holy month. Fasting, no water, no food in daylight – it's a challenge. So, we're tackling two key points. First, Ramadan can be an ideal time for a maintenance phase, letting your body recover and consolidate gains. Second, timing matters. Train closer to having had food for optimal results. Tune in for more tips on adapting your workout routine during Ramadan. Like, rate, subscribe, and share – catch you next time!

Welcome to The White Collar Fitness Radio with Bruno! Join me in today's episode as we unpack the latest weight loss drugs, exploring their controversies and potential impacts on health. Not a doctor, just a fitness enthusiast sharing thoughts on drugs like Semaglutide, diving into their mechanisms and effects on glycemic control. Despite the buzz around these medications and their impressive weight loss results, we tackle the drawbacks – from post-treatment weight regain to potential muscle loss and the hefty price tag. In this episode, I emphasize the importance of a holistic approach to weight loss, discussing the need for multi-disciplinary interventions like exercise, nutrition, and psychological support. I also touch on the media's portrayal of these drugs and the fitness industry's skewed focus on weight loss rather than overall well-being. Join me for a concise exploration of the intersection of fitness, health, and controversy. Share with friends, leave a five-star review, and stay tuned for more insights on The White Collar Fitness Radio. Stay fit, stay curious!

Welcome to The White Collar Fitness Radio! In this unique episode, we're diving into a pressing issue – the global obesity crisis recently highlighted by journalist Adam Chapman. With over a billion people grappling with obesity, we discuss the implications, health risks, and societal influences contributing to this alarming milestone. As fitness professionals, we emphasize the industry's struggle to communicate facts with compassion and empathy. We explore the prevalence of hyper-palatable foods, communal eating habits, and the intertwined relationship between body image and self-worth. We encourage you to take personal responsibility, make informed choices, and develop plans aligned with your beliefs. We address the challenges of weight loss, emphasizing cumulative progress and the significance of a supportive environment. While acknowledging the complexity of the obesity epidemic, we remain skeptical about a complete reversal. We highlight two critical factors - the current emphasis on body positivity without prioritizing health and the insufficient education on evidence-based nutrition.

Staying on track while on holiday can be challenging. Today we explore some ideas that I hope will be food for thought for you.

Too many people just wing their workouts when they go to the gym. In today's episode, we explore how to 'wing it' with some structure. 'Wing it' effectively, if you like.

In the first episode of the Supplement Series, we are covering Creatine! If you've been going to the gym for a little while or have been into any fitness circles you'll have heard of creatine.  The problem is, there are so many misconceptions about what it is, what it does, any counter indications and how to take it. Today we'll cover all of that and some, so you can feel confident to make an educated decision whether creatine is for you. SPOILER ALERT - It is.

Appearance is important, but it's not everything.   here we look at some considerations on how to place less importance on physique and appearance when talking about your fitness journey.

Today we cover some basic elements of nutrition and how to incorporate them into your days to day life.

Valentine's Day is two weeks away, and I would be remiss if I didn't suggest something other than getting drunk in a pub for the romantic proceedings! Today's episode is a little different from the usual, but hopefully, you can take some interesting ideas to do with your loved one.

Is it really possible to have it all?  Good nutrition and a busy lifestyle can mix if you follow basic principles, that will in general, make your health and life better!

People talk about doing cardio as a miracle remedy for fat loss. But, is it? Today we discuss a few things I come across daily in the gym, and we explore some considerations you probably should have when considering leveraging cardio as a fat loss tool.

I often hear from clients and people in the gym that they eat "healthy", but what does that mean? Can your preconceived ideas of "healthy" be hindering the progress you are trying to make? in today's episode we explore what you should be considering when thinking "healthy eating" and how it doesn't necessarily equate to making actual progress.

Exercise tempo...   If you understand the principle of Tempo and how to apply it effectively, you can transform your workout without having to change anything else. It can be the difference between actually making progress in the gym or just clowning around. Have a listen, apply it and watch with amazement as you make progress you didn't know you could.

The question of rest and recovery is one that comes up often.  How much rest do you actually need? How should you rest? Am I just being lazy? In this episode, we are covering off everything you need to know about how to rest effectively and know whether you're letting yourself off the hook a little too much, a little too often.

Today we discuss things that make you successful in whatever area of your life you consider yourself successful.  Then we'll talk about how to transfer that skill of being successful over into other areas of your life.

Today we explore ways to improve your recovery and sleep... by implementing strategies in the morning! Yes folks, your morning routine has a huge impact on how well you can recover. Let's dive into some actionable tips on how to make the most out of that crucial time period.

Everyone seems to be talking about protein these days, but how do you know how much, where to get it and how to incorporate it into your daily routine? In this episode we're covering all the basics of protein, ensuring you're well equipped to have more effective choices to achieve your goals!

Today we're discussing some considerations you need to have to get a lean beach body. As always, the list we're covering isn't exhaustive, but it'll give you a good foundation of things to think about. Stay tune for future episodes diving deeper into some things we're covering today.

Today we dive a little deeper into some goal setting considerations if we are serious about achieving what we set out for ourselves. We're continuing on from Friday's episode on 'Preparing for success in the new year'. You can find that episode here: Spotify - https://open.spotify.com/episode/2wab0Bb5iPiFn3eoh9aZY2?si=a846891821aa4e71 Apple - https://podcasts.apple.com/gb/podcast/the-white-collar-fitness-radio/id1724314618

In this episode, we're covering how to successfully goal set in the new year (or at any time for that matter). We'll discuss how to approach goal setting Obstacles you might want to consider Creating contingencies for those obstacles Tracking progress  

Get to know a little more about me, Bruno, and what the podcast aim is. nothing too fancy for this one, just a hello from me.