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

⁠Find out more:⁠

⁠https://www.brunodalledone.co.uk/⁠

Find out more:

https://www.brunodalledone.co.uk/

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 short on time. Hosted by me, Bruno, we’re diving into magnesium:

• What it does: Powers over 600 body reactions—like energy and muscle function (PMID: 25540137).
• Why we might need it: Fights fatigue (PMID: 32101225), boosts sleep (PMID: 23853635), and cuts stress (PMID: 28535145).
• The catch: High doses can spark diarrhea or worse (PMID: 29083662).
• Our pick: Glycinate, 200-350 mg before bed, starting low at 2.5-3 mg/kg body weight.

Action Step:

Try 2.5-3 mg/kg tonight—see if it helps us sleep! Share this, rate us five stars, follow me on

, and subscribe on

.     *Disclaimer: I'm not a doctor! Consult with your doctor before taking any supplements.

Find out more:

https://www.brunodalledone.co.uk/

• We warm up 5 mins with leg swings.
• We slow reps to 3s down.
• We rest 48 hours post-big lifts.

Find out more:

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

• My Instagram: https://www.instagram.com/brunodalledone/
• My Website: https://www.brunodalledone.co.uk/

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:

• The Dark Side of the Industry: Why many influencers rely on genetics, steroids, or extreme diets to achieve their physiques.
• Physique vs. Health: Why looking great doesn’t always mean being healthy—and the hidden struggles like eating disorders and body dysmorphia behind the scenes.
• Realistic Advice for You: How to spot trustworthy experts, avoid extreme advice, and prioritize health over aesthetics.

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!

Find out more:

https://www.brunodalledone.co.uk/