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.👉 Follow me on Instagram: https://www.instagram.com/brunodalledone/🌐 Learn more or apply for coaching: https://www.brunodalledone.co.uk
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
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.
🎧 Tune in now and start training smarter!
📲 Follow me on Instagram for more fitness insights: @brunodalledone
💪 Get personalized coaching: www.brunodalledone.co.uk
Ever wondered if your favorite fitness influencer is as healthy as they look? In this episode, we dive into:
Stop comparing yourself to unrealistic standards and start focusing on your journey to a healthier, happier life.
🎧 Tune in now and follow me for more insights:
👉 Instagram
👉 Website
Let’s cut through the noise and get real about fitness!
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
Why Quick Fixes Often Fail
Mindset & Habit Change
The Bottom Line
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
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
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:
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!