Building More Than Bodies: Recent Episodes
Dan
Building More Than Bodies is here to not only help you get in the best shape physically, but mentally also. Helping you create unstoppable confidence and a bulletproof mindset!Hosted by fat loss coach Dan Ellis, building more than bodies advises you on how you can become the very best version of yourself, from not only a fitness standpoint but in life as well.Giving you top tips and advice on training, nutrition, mindset and lifestyle means your on the journey to creating the best version of yourself!'Building More Than Bodies' is here to make you unstoppable!
We are fed a lot of generalised information through all sorts of media and even just through word of mouth, if something has worked for a friend they will tell you to do it and expect you to get the same results.
With everything you put in to action you need to ask yourself is this action logical and in line with my goals?
For example eating 'healthy food', but just because you are eating healthy food it doesn't mean that you are eating in a deficit.
I hope that the episode can shed some light on things you might be doing because you've heard generalised information, but actually that certain piece isn't right for you.
Are you someone who struggles to celebrate wins?
Regardless of whether they are big or small.
You can set all the goals you want and achieve them all, if you are talking down to yourself, you will never appreciate what it is that you achieve and you will never be happy with the results you get.
You can just keep going and hope that one day you will feel good about yourself, or you can try to get to the root of the problem.
There are many reasons why you may feel you cant celebrate any wins or why you might talk down to yourself. You may not even realise you do this as you could have done it for so long you just normailse it.
In todays episode I want to run you through the method I use with my clients to flip this and have you talking to yourself in a more positive manner and also celebrating wins no matter how big or small.
Who do you want to be in 12 months time?
What action are you going to take in order for that to become a reality?
In this episode I'm going to give you actual strategies for setting goals. Not wishy washy, vague dreams that you have, solid achievable goals that, if you take action towards, will change your life!
Are you putting fictional obstacles in your own way because you have fear of failure?
You have fear to get out of your comfort zone so you create excuses!
This is a certain way to stop progress!
Stop thinking of all the bad things that could, but probably wont happen and start thinking of what the positive out comes of your actions could be if you move aside all the obstacles and excuses you put in your own way.
Autumn/Winter blues can hit people hard. I know it has effected me for years and years.
The lack of sunlight can just make you feel down and then motivation/discipline dips and as a result, progress comes to a schreeching halt.
In this episode I discuss 3 huge factors that have made the difference to me this year, they are simple but effective.
If you feel a bit crap this time of year then you'll be able to relate to where im coming from in this one.
The autumn and winter months are cold and dark.
Usually that means a dip in energy, motivation and focus.
In this episode I just want to give you a few small tips to get through the winter period without having to start all over again in the new year.
Why not start the new year feeling the best you've ever felt? There's some tips in this episode that are very simple but very effective! I hope you find them useful.
Are you either all in or nothing at all?
While this approach may have you feeling very motivated at the time its usually the cause of yo-yo dieting. You start to do things when you start to gain a little or you start feeling crap so go all out for a couple of months and then the cycle repeats.
Having a sustainable approach would just solve all of that.
This episode has got me all fired up.
The fact is you cant and wont see change if you are not honest with yourself about what needs to be sacrificed to make your life better for YOU!
Do you want to be the same person you are now in 365 days? Probably not, therefore something needs to give, and yes that means stepping outside your comfort zone. It means difficult choices need to be made. Stop making excuses because you are scared. It's surely a scarier feeling being in the same unhappy place that you are today.
If you keep trying the same thing over and over again expecting the different results, that is literally the definition of insanity.
What's going wrong in your routine?
Why cant you stick to it?
The likeliness is that your trying to make it too perfect.
Your routine needs to be realistic, if it's realistic its going to be sustainable.
If you are not sure what would work for you, drop me an email at danellispt@hotmail.com or a DM on Instagram with the word 'ROUTINE' and I'll be in touch personally for a chat.
Why Is it that you spend all your time doing things that don't matter to you, only to leave you with no energy to do the things you love.
Learn with me how to protect your energy and your life will change.
People inside my online coaching program are learning everyday how effective it is to protect your energy. To say no to the things you don't want to do so that you are not always feeling sluggish and drained.
To find out how you can do the same send me an email at danellispt@hotmail.com or a DM on Instagram - @danellispt with the word 'ENERGY' and ill be in touch personally.
Have you ever searched online or been in touch with a coach for a meal/diet plan? If you have or if you’ve thought about it, It may not have been the best thing for long term changes to your relationship with food.
Yes it might have given you the quick changes you were looking for and made you feel better short term, but how long can you actually stick to that meal plan? Does it take in to account social events i.e. eating out etc. And what about alcohol intake, how would you adjust your food intake if you fancy a couple of beers or a glass of gin?
In todays episode I offer up some questions to ask yourself if you are thinking of buying a meal plan from someone or if you have done in the past.
It offers no real sustainability or long term relationship building with food.
I hope you find the episode informative.
If you have any questions about diet/food/nutrition or my coaching, please drop me an email – danellspt@hotmail.com or a DM on Instagram - @danellispt
As always thanks for listening.
Comfort and happiness are not 2 words that always go together. I have been a coach for 8 years now in this episode I reflect back on why I decided to start and what forced me out of my comfort zone and in to happiness.
I hope you take something from the episode to act upon because I think we all have fear that is stopping us getting to a happy place.
Its about being honest with yourself with the answers to the questions I ask in this episode and then building the courage to act upon them.
If you listened to this episode I'd love to hear from you as to which combination of comfortable/uncomfortable/happy/unhappy you are.
Drop me an email - danellispt@hotmail.com
Instragram - @danellispt.
Thanks for listening.
A very special episode today with Kathleen Trotter as my guest. Kathleen is a fitness expert and author of the book 'Find your fit' from Canada. We talk about Kathleen's journey and how she came to 'find her fit'. How she has built up sustainable habits and how you can do the same. We discuss any quick fixes that she tried through the years and why she's in such a happy, healthy place now. If you want to contact Kathleen her details are -
Instagram - @fitbykathleent Facebook - FITbyKathleenT Website - kathleentrotter.com I hope you enjoy the episode and take value from it.
We are all creatures of habit, whether those habits are bad or good.
To improve our lives, we need to be aware of which of these said habits need to change.
To change habits is just like doing a workout, it takes repetition.
You can do that by setting yourself a list of 3-5 non negotiable things each day that must be done and that will help you progress.
As always I hope you find the episode useful.
If you are interested in working together inside my coaching drop me an email -danellispt@hotmail.com or a DM on Instagram @danellispt with the word CHANGE and I'll be in touch with details of how I can help you.
How do you actually build confidence? Confident doesn't just become you when you start saying you are confident.
Actions speak louder than words in this instance.
Confidence comes from DOING!
That doesn't mean it will be without failures but the more you realise that you are capable of getting what you want, from successful actions, the more confident you will become.
Do you lack confidence in yourself? not a nice feeling is it?
I'm currently taking in new clients to my building more than bodies community to help men and women who have bad images of themselves, build bulletproof confidence and get in amazing shape!
Sound like something you are interested in?
drop me an email danellispt@hotmail.com
or DM me on Instagram - @danellispt
with the word 'BULLETPROOF' and we can chat about how I can help.
How many times have you looked for the easiest solution, just to get something out the way, knowing it will need doing again soon.
The old proverb 'better to measure twice and cut once' comes to mind.
Have you ever searched for a quick fix when it comes to your body image? going through the process gives you the opportunity to learn and grow as a person. You don't just develop confidence overnight, it grows over time because of actions you take!
In this episode I discuss using quick fixes for your fat loss.
Hit the subscribe button so not to miss any future episodes and please leave a rating and review!
drop me an email with any questions or comments you have at danellispt@hotmail.com
follow my Instagram - @danellispt
An easy way to lose motivation and never build discipline is to only have long term goals. If this is the case, the chances of you reaching them or reaching them in the time you want to is unlikely.
In this episode I give you the formula, the framework or even the cheat sheet you might call it, to be able to reach your long term goals, through forming short term goals to keep you on track, motivated and disciplined.
Check out my Instagram page for more content @danellispt.
For any feedback or online coaching enquiries, drop me an email at danellispt@hotmail.com
This is a question I am asked regularly. Its a long winded answer, hence why I have put it in a podcast.
If you do not lose weight/fat one week, DO NOT just take that as a sign that you have reached maintenance calories, and drop your calories further.
As you will hear in the episode, there are A LOT of different reasons why the scales may not move on any particular week.
If you have any further questions about anything to do with calories or your food intake please drop me an email danellispt@hotmail.com or DM me on Instagram - @danellispt.
Going on holiday is supposed to be time to relax and re charge.
So how do you keep up the good work of staying lean while you are there, because you've worked so hard to get in shape? That can add stress and anxiety, I explain in the podcast.
It can be stressful if you are away with someone who does want to train and you don't, and vice versa. Either way I definitely advise doing what makes you happy don't try to force others in to going or not going respectively of what they wish to do.
I have had many clients over the years who have wanted to train when on holiday but are too afraid of what their partner or friends or family might think.
DO WHAT MAKES YOU HAPPY!
Aside from that I give you tips on how to stay lean while on holiday!
Regardless of whether you think this is ridiculous and 'will never work', it will if you commit to it.
What am I talking about? I'm talking about speaking to yourself in a more positive manner.
Have you ever been verbally abused by anyone? It hurts.
Have you ever been verbally abused by anyone over and over again?
It hurts more and more until you just accept it and start to believe what that person is saying.
Why would you do this to yourself? Stop bullying or verbally abusing yourself.
If you keep speaking to yourself in such a negative manner, you will believe what you are telling yourself.
Make the commitment to only use positive language when speaking to yourself.
YOUR LIFE WILL CHANGE!!
Interested in my coaching? Want to change your life and build unstoppable self confidence?
Drop me an Email with the word 'HELP' at danellispt@hotmail.com and I'll get back to you with details.
Follow my Instagram @danellispt
check out my website danellispt.com
To keep you 'on track' do you have a cheat day or cheat meal?
Chances are if you answered yes, this is doing the exact opposite and will be slowing down your progress each week.
The reason being you will not care about the amount of calories in that day which will take you in to a surplus for the week.
Start managing your food intake by tracking your intake. If it is measured it can be managed!
This way you will stop putting 'cheat' labels on your food and realise there are no 'good' and 'bad' foods, only foods higher and foods lower in calories.
Balance is key to sustainability in this sense, so make some room each week within your daily allowance that will allow you to have the higher calorie foods you enjoy more but stay within the deficit.
Your progress will accelerate this way!
Do you need coaching with your nutrition?
If so, drop me an email with the word 'HELP' at danellispt@hotmail.com and ill give you the details of how I can help change your life.
Follow me on Instagram @danellispt
check out my website danellispt.com
Thank you for listening!
How many times have you set goals and when it comes to 6 months, or even a year or two later, you are still in the same unhappy place.
If you want to see change, you have to decide what needs to change and have the courage to make those changes.
We, as humans, crave comfort, look for that 'easy life'. Shying away from the chance of failure is something most people do because failing at something does nothing for our self esteem and it can be embarrassing.
Failure, is how we learn. When we learn, we grow!
Stop shying away from the fear you have of changes and failure and let the fear of staying the same push you forward!
Please leave a rating and review, hit the subscribe button also so you don't miss an episode.
If you want any information on my coaching, drop me an email at danellispt@hotmail.com
Follow my Instagram - @danellispt
check out my website - danellispt.com
Thank you again for listening.
There are 2(maybe 3 as 2 are closely linked) main reasons for bingeing that I've come across in my years as a coach. I discuss both in todays episode. The 2 that are closely linked are more easily fixable than the second.
I hope this episode allows you to address any issues that you have with bingeing and you are able to fix these bad habits.
If you would like to chat further about anything in the episode, drop me a line at danellispt@hotmail.com or DM me on Instagram @danellispt or drop me a message on my website danellispt.com.
Body image is such a huge issue at the moment however I do feel a lot of people do nothing to help themselves about that by spending a lot of time consuming 'toxic' media which doesn't help their situation.
I just wanted this episode to give a little perspective on why you shouldn't compare yourself to others.
If you have any feedback or questions about the podcast please drop me an email at danellispt@hotmail.com or DM on Instagram @danellispt
This episode is about encouraging you to learn to take control.
Just because we say something, it doesn't mean we instantly know everything about something. An example I use in the podcast is my coaching journey. When I first qualified, because I had learnt about the anatomy and knew to tell people to eat in a deficit to lose fat, doesn't mean I've made it as a coach, I'm constantly learning along my journey and I encourage you to do the same! You must learn how to take control.
Learning means learning from your mistakes and learning from other people.
If you have any questions or feedback on todays episode, please drop me an email - danellispt@hotmail.com
or
DM me on Instagram - @danellispt
Has your training plateaued? Not sure how to move forward rather than just going in and repeating the same session over and over trying to lift heavier?
In todays episode I give you an idea of how progressive overload works and why you should be doing it.
If you feel bored of your current training or not sure if you are making progress with it, I hope this episode can help give you some ideas how to kick start that progress.
If you have any further questions after listening, drop me an email at danellispt@hotmail.com.
Enjoy the episode, please leave a review/rating and hit the subscribe button.
Training recovery is not something a lot of people I come in to contact with focus on. Its the 'non sexy' side of training. In this episode I give my top 4 things that are vital for recovery and therefore your progress will be accelerated.
Don't sleep on your recovery!(pun intended!)
I know we don't live in an ideal world and therefore its not always possible to do everything optimally, but you can control these things a lot of the time!
Start taking control.
If you have any questions after listening to the podcast, please email at danellispt@hotmail.com ill be more than happy to answer any questions.
A goal without a plan is just hoping. having plans and systems in place will ensure you actually reach the goals you set yourself.
If you just 'wing it' its unlikely you'll see regular progress if any at all, this can be crushing to your self confidence and your self belief that you are ever able to achieve your goals.
Grab a pen and some paper and take notes on what I'm telling you in this podcast.
Implement them, and you will accelerate your progress.
When I talk about diet' I'm simply talking about food intake, not a fad. My aim as a coach, always has been and always will be, to educate, and so in this episode I want to educate on 'Intermittent Fasting' and 'Keto Diet' so that you can make your own mind up about them.
Are you someone who has ever gone to any form of extreme with their calorie intake? That could be any extreme at all. If so, its likely the outcome wasn't what you had hoped.
Because people are being paid to promote these things on social media, its easy to be led to believe they are a quick fix. They are not. Rarely are they a sustainable way of eating for everyday people.
Please subscribe and leave a rating and/or review. If you have any comments or questions please drop me an email at danellispt@hotmail.com or a DM on instagram @danellispt
In this episode I discuss the importance of being consistent with the things you have control over. Consistency of good habits will get you progress, progress will lead to results. It is rare in this life that things will always be perfect.
It is important that when things are not perfect that you don't just decide to give up on everything because one or two things don't go the way you had hoped they would!
Please leave a review and a rating I would greatly appreciate it.
If you have any questions about todays episode or would just like to get in touch you can email me at danellispt@hotmail.com or DM me on Instagram @danellispt or via the website danellispt.com.
As always I hope this episode was helpful for you.
In this episode I answer a few questions that I get asked time and time again.
'what is the best source of protein?'
'how often should I train for fat loss?'
'how quickly will I lose fat?'
If you have any further questions after listening to the podcast please feel free to email me at danellispt@hotmail.com
Don't forget to rate and review and also hit the subscribe button.
If you want to follow me on instagram, you can @danellispt.
In this episode I want to help eliminate any self doubt about yourself. Yes things may take effort, and yes things may take a long time to achieve, but you can achieve anything you want. I talk a bit about my past compared to now and how I have changed my life from being unhappy to a place where I do what I love every day. I am just a regular human being just like you so if I can do it, so can you, just get that doubt out of your head, stop being afraid to fail and start putting in the effort!
It feels good when you workout, it feels even better when you workout and know you are making progress.
Todays short episode is giving you 3 tips to ensure your workouts do exactly what they should i.e. get you to where you want to be.
Please subscribe, leave a review and share!
In this episode I discuss the importance of support. Do you have people around you who understand and support you in trying to better yourself. Does your partner and/or friends support you or encourage you to fall off the rails? I let you know how you can get more support and how my Building More Than Bodies academy is going to be coming very soon and will be full of others on similar journeys to you who will all support each other.
In this episode I talk about my personal why and how I got through being depressed. If you have a good enough reason WHY you want to better yourself and make positive changes, this will motivate you to keep going even on days you really don't feel like it.
I would love to hear if you have gone through anything similar to anything in the podcast or if you would like to share your WHY with me at danellispt@hotmail.com.
I'm often asked if HIIT or steady state cardio is best for fat loss.
In this episode I want to give you the information on both so you can make your own decision on which you should be doing.
In this episode I discuss the value of tracking your food intake to lose body fat.
The fact that the knowledge of knowing what you are putting in your body gives you more power when it comes to control and also gives you accountability.
I also answer a question I get asked in a few different forms, regularly, 'Should I be drinking protein shakes to lose fat?'
Stress can be a good thing, but chronic stress can be a huge progress killer.
Get your note pads at the ready because in this episode I'm giving you my strategies to reduce stress , that have worked for me and many of my clients over the years.
If you change your mindset you will change your life, I've done it and I've helped hundreds of other people just like you do it too.
In this episode I discuss why you an unstoppable mindset is important and how to get it!
We all have wishes and goals, but without a plan its doubtful we will ever reach those goals.
In this episode I discuss - how to set goals that mean something to you.
- how to create a plan to reach those goals
It sounds simple, but as a coach, I meet a lot of people who have very vague goals and are not sure what they want. Take on board my tips from this episode and you'll feel a whole new wave of motivation to set and reach new goals!