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KAIROS

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Whether you’re ready to commit to your health and fitness for the first time, or it feels like you’ve already tried everything and nothing seems to work, this coaching is tailored to your unique needs and lifestyle.

All things health and fitness related.
When Home Workouts Stop Feeling Right
When Home Workouts Stop Feeling Right

Home workouts on a farm were great—until they weren’t. Here’s how I got my motivation back.

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Why Boundaries Matter for Losing Weight
Why Boundaries Matter for Losing Weight

A powerful story from Morocco and how being “too polite” could be holding you back from the results you want.

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Why Priority Boarding is Like Bad Fitness Advice
Why Priority Boarding is Like Bad Fitness Advice

A funny travel story that reveals the fitness mistake most people keep falling for—and how to finally break free from it.

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Why Waiting to Change Makes Life Harder
Why Waiting to Change Makes Life Harder

My BJJ dojo has moved further away, and I’m still figuring out how to get there. This made me realise how delaying action makes progress harder.

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My Worst BJJ Injury and How I Recovered
My Worst BJJ Injury and How I Recovered

I share the story behind my worst-ever injury, the recovery process, and the sweetness of the comeback!

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0 Calorie Foods List for Weight Loss Success
0 Calorie Foods List for Weight Loss Success

In this zero-calories food list article, I share the brutal truth behind this concept and the solution!

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Lose Weight Without Counting Calories: A Guide
Lose Weight Without Counting Calories: A Guide

Find out how to lose weight without counting calories with this handy guide.

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Best Gym Machines for Weight Loss: Debunked
Best Gym Machines for Weight Loss: Debunked

Which gym machine is the best to help you lose body fat? In this article, you'll find out! Hint: it’s not what you think.

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Workout Terms Beginners Should Know (Plus Gym Slang)
Workout Terms Beginners Should Know (Plus Gym Slang)

Find out the different bits of formal workout terms and casual gym slang. It’ll be everything from “AMRAP” and “Peaking” to “Quadzilla” and “Noob Gains.”

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Montreal: A Lesson in Habit Formation
Montreal: A Lesson in Habit Formation

My experiences in Montreal taught me how our environments shape habits, from language skills to fitness routines.

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How Costa da Caparica Inspired My Strength Journey
How Costa da Caparica Inspired My Strength Journey

Find out how a split-second decision at a beach in the Costa da Caparica contributed to the strength training trajectory of my life.

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I Took Calorie Counting Too Far: Here's Why
I Took Calorie Counting Too Far: Here's Why

I took fitness to an extreme—training daily and obsessively tracking every calorie. Here’s what I learned about finding balance, with the help of mouldy pitta bread.

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Breaking My Gaming Habit: A Fitness Journey
Breaking My Gaming Habit: A Fitness Journey

Discover how one simple tweak helped me quit hours of XBOX and junk food, teaching me a crucial lesson about breaking bad habits.

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29 Fitness Lessons from my 29th Birthday
29 Fitness Lessons from my 29th Birthday

I share 29 fitness-related lessons for my 29th birthday.

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The Sword in the Stone: Matt's Fitness Journey
The Sword in the Stone: Matt's Fitness Journey

I discuss how my 1-2-1 online fitness member, Matt, made tremendous fitness progress, drawing from The Sword of the Stone.

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The Phoenix Journey of Melissa’s Fat Loss
The Phoenix Journey of Melissa’s Fat Loss

Find out how my 1-2-1 online fitness member transformed using the Phoenix as an analogy.

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Gym Etiquette: Why It Really Matters
Gym Etiquette: Why It Really Matters

A short story briefly explaining the importance of gym etiquette. Hint: It's basic sh*t.

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1,800-Day Duolingo Streak: I Quit!
1,800-Day Duolingo Streak: I Quit!

Find out why I quit Duolingo after a mammoth 1,800-day streak and how this is important to your fitness goals.

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The Rock Workout and Diet: Supercharge Your Workouts
The Rock Workout and Diet: Supercharge Your Workouts

Learn about the The Rock workout and diet, and take inspiration for your own fitness progress!

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Lisbon Earthquake, Portugal: Staying Strong Through Setbacks
Lisbon Earthquake, Portugal: Staying Strong Through Setbacks

A bit of my experience with the Lisbon earthquake and how you can navigate your own "earthquakes".

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Best Whey Protein Powder for Weight Loss Guide
Best Whey Protein Powder for Weight Loss Guide

This article is a guide on the different types of whey protein, and the best whey protein powder for weight loss.

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South London Fitness: From Punishment to Empowerment
South London Fitness: From Punishment to Empowerment

Exercise should not be used as punishment for young people. I'll share my story of growing up in South London to explain why.

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Champions League Final Memories: Real Madrid in Philadelphia
Champions League Final Memories: Real Madrid in Philadelphia

I watched Real Madrid clinch the Champions League Final against Juventus from a sports bar in Philadelphia.

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Forgotten 90s Trends Shaping Today's Fitness Culture
Forgotten 90s Trends Shaping Today's Fitness Culture

Find out all the forgotten 90s trends regarding fitness and nutrition and its ripple effect today!

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Kicked Out and Overweight to Fitness Expert
Kicked Out and Overweight to Fitness Expert

Find out how I went from being expelled and overweight to holding an MSc, working at professional sports clubs and becoming a 1-2-1 online fitness coach!

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Best Protein Powder Beginners: Expert Recommendations
Best Protein Powder Beginners: Expert Recommendations

The world of protein powders can feel overwhelming. In this article, I discuss several of the most common options and break each down!

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Calorie Deficit Not Losing Weight? Here's Why
Calorie Deficit Not Losing Weight? Here's Why

So, you feel like you’re not losing weight in a calorie deficit? Well, once you’re done reading this article, everything will make sense.

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Sushi Protein: Best Choices for Muscle Gain
Sushi Protein: Best Choices for Muscle Gain

Discover the best high-protein sushi options to increase your protein intake!

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Ronaldo Gym Routine: Fitness Like CR7
Ronaldo Gym Routine: Fitness Like CR7

We discuss a few insights into Cristiano Ronaldo’s training and nutrition plan and expand on how to take inspiration from it.

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My LASIK Journey: Post-Surgery Exercise
My LASIK Journey: Post-Surgery Exercise

Discover how I approached the two weeks post-laser eye surgery, specifically regarding my exercise and fitness routine.

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A resource library to help you on your fitness journey.
Calorie Calculator
Calorie Calculator

Regardless of your fitness aim, have an estimated daily calorie goal with this convenient calorie calculator.

Free Workout Plan
Free Workout Plan

Need help figuring out what to do at the gym? Then grab this free workout plan, complete with video examples!

Free Fat Loss Guide
Free Fat Loss Guide

Do you want to lose fat but are unsure how to do it? Then check out this free interactive guide, which will help you cut through the fat loss confusion!

The Leo Alves Podcast
The Leo Alves Podcast

Listen and subscribe to my podcast for all things fitness, health, lifestyle, chilled discussions and more.

Member Spotlight

Featured
Matt
March 2025
Matt
March 2025
March 2025

Congratulations to MATT, MARCH’S 1-1 online fitness member of the month!

Matt absolutely crushed it in March as a 1-1 online fitness member!

He’s been smashing his protein target, staying consistent with nutrition, pushing progressive overload in his workouts, and regularly sending over form analysis videos—leading to some big improvements in technique.

For now, we’re continuing the cut, especially with summer around the corner. But when the time’s right, we’ll shift gears and enter the next phase!