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.
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#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/
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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
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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 Sept 2026
#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
31 Jul 2026
#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.
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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.
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
YouTube views
24,647
Score snapshot 15 Sept 2025
Apple Podcasts (US)
2.0 / 5
4 ratings
Spotify
5.0 / 5
3 ratings
Podcast Authority Score: 55 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
50
Social presence
94
YouTube
72
Engagement
30
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