Bruno Dalledone - The Health Coach

27/01/2025

Week 3 Check In

Last week was fairly inconsistent, with some high-calorie days (up to 2450) and some low-kcal days to make up for it at 1600kcal).

I got 4 sessions in
- 2 weights (upper and lower)
- 1 Metcon
- 1 BJJ

Down 0.5kg from last week, which is good.

The plan for this week is to keep the same weights sessions and the Metcon and do 2 - 3 BJJ sessions.

Keeping kcals at 2000, protein at 150g and keeping fibre between 25-30g per day.

Currently, I’m not focusing on steps too aggressively, as I usually average over 12k per day anyway. I’m keeping track of them, as naturally, they are part of my daily expenditure, but I’m not looking to increase above what I’m already doing.

13/01/2025

Let’s talk habits — the building blocks of long-term success! Here’s the lowdown on how to make them work for you ⤵️

1️⃣ Habit Stacking
Your daily routine is your foundation. By stacking a new habit onto an existing one—like reading a few pages after your morning coffee—you create a seamless flow in your day. This method helps you incorporate new behaviors without feeling overwhelmed.

2️⃣ Start Where You Are
No need to tackle everything at once. Begin with what you can manage right now, then build on that foundation. Once you feel confident with one habit, add another (habit stacking!). This step-by-step approach is the key to lasting progress.

3️⃣ Stop Comparing Yourself to Others
My life and goals differ from yours, and that’s perfectly okay. Focus on your own journey. Measure your growth by looking at where you were yesterday, last week, and last month. Celebrating your own progress keeps you motivated.

4️⃣ Habits Are Actions Taken Regularly
They’re not just spontaneous events but part of an intentional routine. If you want more tips on creating and integrating habits into your day, tune in to The White Collar Fitness Radio Podcast (my show) for an episode on Habit Formation. 🎧

5️⃣ Balance Kindness and Accountability
Yes, be kind to yourself when learning something new—change can be challenging. But kindness shouldn’t mean letting yourself off the hook. Push yourself to stay accountable and keep moving forward.

Stay consistent and keep stacking those habits. You’ll be amazed at how these small steps add up to long-term success!

10/01/2025

STAY HYDRATED, STAY AWESOME! 💦✨

I’m all about finding the easiest ways to feel my best—and drinking enough water is seriously my #1 daily hack.

From clearer thinking to having more get-up-and-go, water just keeps everything running smoothly. So, grab your bottle and drink up!

1️⃣ Helps maximize physical performance

2️⃣ Boosts brain cognition & lowers fog

3️⃣ Promotes better, more regular bowel movements

4️⃣ Wards off headaches

5️⃣ Reduces cramps

6️⃣ Gives you an overall energy boost

Cheers to feeling amazing, one sip at a time!

27/12/2024

Caption:

🚨 50% OFF ALERT! 🚨

New year, new YOU? Let’s make it happen. 💪

This January, I’m offering 50% off my online coaching program to help you crush your fitness goals, whether it’s shedding that stubborn fat, building lean muscle, or simply feeling unstoppable in your own skin.

No fad diets. No guesswork. Just science-backed strategies, personalized to YOU.

Let’s turn your New Year’s resolutions into RESULTS. Spots are limited, so don’t wait—this deal won’t last forever. ⏳

👉 DM me “50% OFF” to claim your spot and start your transformation today!



Let me know if you’d like to tweak the CTA or add more details!

02/05/2024

Gents, if you’re feeling motivated to rethink your gym routine but are unsure what that reimagining looks like, I’d love to introduce you to a client who exemplifies this perfectly. Meet Dan; a clear embodiment of transformation and determination. He was caught in the gym grind, doing the same few exercises every time he hit the gym. Does this sound like you? 💡

With some changes to his approach, he dropped an impressive 7kg! More importantly, he’s not just healthier, but stronger too. And can we add confident to this list too? Check. ✔️

When Dan came to me, asking for a new perspective and a fresh training plan, we decided to put old habits in their rearview. It certainly wasn’t the easiest, but it was worth it. Dan’s energy, strength, and the glow of his new-found confidence knocks people off their feet!

If you’re feeling stuck in your fitness journey, know this: Dan was in your shoes. Understand that everyone starts somewhere, and every transformation begins the moment you decide to make a difference.

Are you ready for the change? If you’re prompted by Dan’s journey and want to break away from the monotony in your workouts, write “Info” in the comments.

Let’s get you on that path to transformation!💪💬

27/03/2024

I’ve been a coach for the past 8 years.

I work primarily with CEO’s and entrepreneurs 

These guys are my people because…

I have been a businessman since I was 19, and I know how important it is to make the right first impression.

I’ve been to important meetings and conferences feeling a million bucks and know how much of a difference that made…

I’ve also been to them feeling like I wasn’t showcasing my best.

Feeling less than your best in those first important meetings sets the tone for the rest of the relationship.

I’ve always been interested in business and understand the difference that feeling like you belong in the space you occupy can have on your ability to perform and make the tough decision when you need to. Leading is hard. Being a role model is hard.

Loads of responsibility for everything around you.

That’s why I care about them.

And that’s why I’m on a mission to serve Entrepreneurs and CEO’s better than any other coach in the world.

Tag a friend in Business who deserves some FREE support.

26/03/2024

If you’re new around here, my name is Bruno

And I’ve been a coach for 8 years. 

I live in London, England.

With my soon-to-be-wife Hannah.

I love watching the UFC, 

hanging out with the boys 

and 

generally just being a nerd (Star Wars, Star Trek, Marvel, 80’s action movies)

And if we haven’t spoken before…

Consider this an open invitation to slide into my DMs…

And chat about What the best Star Wars film is for you or your favourite Arnie film…

19/03/2024

High powered Brain function is an important part of having a busy life!

Making sure you’re getting enough water in - at least 3L is massively important to keep your brain at its peak!

Sleeping goes without saying. If you don’t allow your brain time to repair and recover, its ability to stay in tip top shape is massively reduced!
Getting 7-9h of good quality sleep is key!

And out of left field, we have training. It’s rare people think about being alert after training, and perhaps in the moment you might not be, but exercise as part of your routine will help you burn off some excess pent up energy and sleep better.

All good things for the high performer looking to think clearly when it’s crunch time!

15/03/2024

As the holy month of Ramadan is upon us, let’s talk about some tips to keep our health in check while we fast. Did you know that training in the morning could be your secret weapon this Ramadan? 🌙💪

When you train in the morning, you’re using the energy from your Suhoor meal, which means you’re less likely to feel sluggish later in the day. Plus, it’s a great way to kickstart your metabolism and keep your energy levels steady throughout the day.
Now, I know what you’re thinking. “But I’m not a morning person!”. But once you get into the habit, trust me, it gets easier.

And if you’re not up for training, consider going into a maintenance phase. This means you’re not pushing your body too hard, but you’re still keeping active and healthy. It’s all about finding that balance.

So, what do you think? Are you going to try training in the morning this Ramadan? Or maybe you’re considering going into a maintenance phase? Let me know in the comments! I’d love to hear your thoughts. And remember, there’s no right or wrong answer here. It’s all about what works best for you.

03/08/2023

I need your help!

I’m creating a course on How To Finally Stop Yo-Yo Dieting. As I try to make sure I don’t miss anything that you’d like to know, if you have 2 minutes, please click here to submit your number 1 question about diet and nutrition!

Anything, even if you think it’s silly, will be a massive help!

There’s a bonus for you for helping!

Please click the link

I'm putting the finishing touches on a new course called "How To Finally Stop The Yo-Yo Diet Cycle For Life" and want to make sure that I don't leave anything out.

08/02/2023

Refer a Friend February
💪
Share this post to your story for a free workout.
✌️
Any questions, message me
-
-
-

19/06/2022

Socialising on Prep with The Health Coach

It’s easy to get caught in the day to day of it and not think ahead, bank some calories and then get caught short!

This is what happened here, so I had to manage to pack a lot of volume (quantity) in at lunch with increased fat and fibre content to keep hunger at bay for hours.

Breakfast >> 3x Coffees (black)

Lunch >> Chicken Salad with Satay Dressing

Dinner >> BBQ with friends >> Chicken Sausages and Asparagus Spears + 2L bottle of diet Fanta

In-person Coaching:
Online Coaching: