#198 - The Power of Proof and Mindset in Achieving Your Fitness Goals
Release Date: 09/24/2025
#225 - Practical Steps to Overcome Persistent Hedonic Hunger
DW Fitness Chat
Today, we’re diving into a topic that might be new to many—hedonic hunger. Host Dave Watkeys breaks down what this term really means: eating purely for pleasure rather than out of physiological need. Whether it’s indulging during a celebration or grabbing a sweet treat just because it tastes good, hedonic hunger is something we all experience from time to time. But when it becomes a daily habit, it can lead to unhealthy cycles, energy surpluses, and difficulties in managing body weight and motivation. In this episode, Dave explores the factors that contribute to persistent hedonic...
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#224 - How to Avoid Fitness Cross-Interference and Optimize Your Transformation Goals
DW Fitness Chat
In this episode, Dave Watkeys explores the concept of “cross-interference”—what happens when you try to pursue endurance, muscle building, and fat loss all at once. He breaks down why these goals often compete with each other, how your body responds to different types of training, and why focusing on one priority at a time yields the best results. If you’ve ever felt stuck trying to do it all, Dave Watkeys explains how understanding your body’s science and sticking to the fundamentals can keep you consistent and help you make real progress. Let’s get started!
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#223 - Becoming More: The Overlooked Element in Long-Term Fitness Success
DW Fitness Chat
Dave Watkeys shares an inspiring message about pursuing personal growth alongside your fitness goals. As we settle into February, Dave Watkeys reminds us that true progress isn’t just about changing your body—it’s about becoming the kind of person who can achieve and maintain those changes. Drawing from his own experiences, he highlights the importance of self-awareness, mindset, and embracing the journey of transformation. Tune in for a motivating discussion on why personal development is just as essential as physical progress on your path to a better you.
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#222 - Self-Awareness and Food Choices: Setting Up a Winning Nutrition Environment
DW Fitness Chat
Dave Watkeys dives into a powerful micro-lesson inspired by a simple shopping decision—choosing between plain rice cakes and sweet chili crackers. Using this relatable scenario, Dave Watkeys breaks down the importance of self-awareness, understanding your environment, and setting yourself up for nutritional success. Tune in for practical advice on building better habits, balancing your meals, and proactively structuring your surroundings to make healthy choices easier—no willpower battles required. Whether you’re a longtime client or just looking to improve your eating routine, this...
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#221 - Why Losing Weight Lowers Your Calorie Needs and What to Do About It
DW Fitness Chat
In today’s episode, Dave Watkeys dives into one of the biggest challenges in long-term weight loss: sustaining results after a dramatic transformation. Drawing from his own experience and recent client conversations, he explains why losing weight isn’t just about dropping numbers on the scale—it’s about adjusting your daily habits, especially when it comes to eating patterns and movement. Find out why your body burns fewer calories after weight loss, and how upping your daily activity can help you maintain your progress without feeling restricted. Whether you’re starting fresh this...
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#220 - The Power of Perception: Changing How You View Your Life and Progress
DW Fitness Chat
In today’s episode, Dave Watkeys reflects on the first month of 2026, sharing positive energy and valuable insights to help kickstart your year. He dives into the challenges faced by those in corporate environments, especially around balancing health, fitness, and busy schedules. This episode offers actionable advice—emphasizing the importance of taking imperfect action, even when life feels uncertain or overwhelming. Dave Watkeys also explores the power of perception, encouraging listeners to consciously shape their outlook and embrace daily gratitude. Whether you’re looking for...
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#219 - Regulating Your Nervous System for Sustainable Success in Health and Fitness
DW Fitness Chat
Dave Watkeys dives into a topic that’s both personal and incredibly relevant for anyone striving for long-term fitness and well-being: central nervous system (CNS) regulation. Reflecting on his own experiences and struggles, Dave Watkeys explores how our daily habits—whether it's work, social media, alcohol, or even food—can unconsciously influence our nervous system and affect our consistency, energy, and fulfillment. This episode challenges you to take a deeper look at what you might be relying on to regulate your mood and energy, inviting you to become more aware of patterns that...
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#218 - How to Perform Under Pressure and Increase Efficiency: The Time Audit Challenge
DW Fitness Chat
In today's episode, host Dave Watkeys talks about the value of a time audit and how it can help us navigate through busy and demanding periods in our lives. He emphasizes the importance of being able to perform under pressure and the impact it has on building a sustainable lifestyle. Dave encourages listeners to conduct their own time audit, tracking their activities in half-hour increments to identify areas where time can be used more efficiently. This insightful episode will provide practical advice on refining our daily routines, managing stress, and ultimately achieving a more productive...
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#217 - Maximizing Calorie Refinement: A Strategy for Accelerated Fitness Results
DW Fitness Chat
In this segment of DW Fitness Chat, we're exploring the importance of refining your health and fitness routines, particularly by focusing on tracking calorie intake, as underscored by host Dave Watkeys. Join us as we unpack the transformative impact of this simple yet powerful practice.
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#216 - Building Sustainable Fitness: Focusing on Habits Over Immediate Weight Loss Results
DW Fitness Chat
Dave Watkeys dives into the importance of consistency in your fitness journey, especially as we kick off the new year. He challenges the common approach of using fat loss as your primary motivator and explains why building solid habits, routines, and a strong foundation should come first. Drawing on his coaching experience, Dave Watkeys shares why it's crucial to earn the right to pursue fat loss, and how focusing on the periods before and after weight loss can lead to long-term, sustainable results. If you’re ready to make 2026 the year of consistency and self-credibility, this episode is...
info_outlineWelcome back to the DW Fitness Chat! In today’s episode, “Proof and Attitude,” host Dave Watkeys offers a no-nonsense look at what really drives progress in your health and fitness journey. Dave highlights the importance of building actual proof—those tangible signs that you’re moving forward—and how this evidence fuels motivation and belief in yourself.
He also digs into the essential role of attitude: why showing up to the gym with real intent and focus can make all the difference, not only in your training but in your habits and mindset outside the gym too. If you’re ready for practical tips on staying motivated and consistent, this episode is packed with insights to help you elevate your journey and finish the year strong.