ESGfitness

Apply for evidence based coaching here

Apply for coaching hereChapters00:00 Introduction and Episode Overview00:16 Host and Guest Introduction01:01 Substitutes for Leg Press and Leg Extension02:02 Alternative Exercises: Kneeling Leg Extension and Hip Thrusts03:05 Understanding Recovery and Training Adaptation04:08 Emotional Resilience and Recognizing Normal Fluctuations08:03 The Myth of Pathologizing Emotions10:05 The Role of Therapy and Its Limitations12:14 Access to Therapy and Societal Challenges20:08 Electrolytes, Hydration, and Sports Drinks23:53 History and Marketing of Electrolytes28:04 The Importance of a Balanced Diet for Hydration29:02 Psychology of Weight Loss and Self-Sabotage33:12 Diminishing Returns in Weight Loss and Motivation33:49 Closing Remarks and Call to Action

Supplements and active ingredientsPCOS and weight managementCardio and fat burningGlycemic index misconceptionsThe role of discomfort in growth

Apply for evidence based coaching support here

Apply for coaching hereCognitive biases in behavior changePresent bias and delayed gratificationLoss aversion and emotional decision-makingPerfectionism and all-or-nothing thinkingStrategies for systematizing habits and automationsThe role of psychology in fat loss and investing

Ep. 31 - Science Vs Bullsh*t - is running making you fat and should you stop consuming artificial sweetenersApply for evidence based coaching support here

If you want an evidence based way to lose fat and keep it off apply here

Join commit to 6 hereWhatsapp me here

Join commit to 6 hereEp. 28 -Science Vs Bullsh*t - Why you struggle to stick to sensible calories & why all exercise is good after 40!

Apply to work with me here

Apply to work with me for no bullsh*t coaching here

Apply to work with me for no bullsh*t coaching ⁠here

Buy my science Vs bullsh*t female fat loss book ⁠here⁠apply for coaching ⁠here

Buy my science Vs bullsh*t female fat loss book hereapply for coaching here

Chapters00:00 Post-Holiday Reflections05:29 Stretching and Mobility Insights09:23 Navigating Jealousy in Creative Fields16:51 Understanding Supplements and Their Efficacy31:31 Balancing Social Events and Health Goals

Apply to join AFM hereApply for coaching support hereThe business and wealth show here

Apply for evidence based coaching support here00:00 Introduction to Science versus Bullshit01:48 Understanding Fear-Based Marketing in Health08:38 The Truth About Caloric Deficits11:17 Debunking Metabolism Myths16:41 Conclusion and Call to Action

Apply for coaching hereJoin commit to 6 here00:52 Understanding Caloric Expenditure and Exercise Accuracy06:42 Minimal Effective Dose for Strength and Muscle Building11:27 Navigating Maintenance and Feelings of Restriction18:18 The Importance of Recovery in Fitness21:48 Overcoming the All-or-Nothing Mindset27:51 Finding Meal Inspiration and Variety34:15 Addressing Weight Training Challenges

Apply for coaching here

Apply for coaching here00:00 Introduction and Personal Updates02:45 Celebrating Achievements: Guinness World Record Holder05:28 Exploring Culinary Adventures: The Squid Sandwich Experience08:11 Navigating Midlife Crises and Restlessness11:00 The Importance of Commitment and Taking Action14:13 Overcoming Setbacks in Weight Management16:50 Understanding Body Fat and Menopause23:58 The Risks of Fat Dissolving Injections25:35 Nutrition for Mental Health29:35 Personal Experiences with Mental Health and Diet35:09 Supplements and Their Importance41:07 Stretching and Flexibility in Training

Apply here

Join commit to 6 hereEp. 846 - How to make this the LAST diet you ever do

Join commit to 602:38 Navigating Indulgent Weekends05:19 Adjusting to Body Changes After Weight Loss07:51 Building Confidence in a New Body10:59 Setting Bigger Goals for Self-Improvement13:42 The Impact of Life Events on Perspective16:57 Understanding Protein Products19:25 Optimizing Weight Training Time21:15 Overcoming Sleep Procrastination

Join commit to 6 here01:20 The Satiety Debate: Apples vs. MCT Oil12:52 Understanding LDL Cholesterol and Misinformation18:03 The Impact of Misinformation on Women's Health27:18 Conclusion and Call to Action

Join commit to 6Whatsapp Emma00:00 Understanding Mindset in Fitness02:26 The Commit to Six Framework05:11 Real-Life Transformations and Mindset Shifts08:26 The Law of Diminishing Returns10:11 Hope and Belief in Personal Change

Apply for coaching hereWatch the AFM webinar here00:00 The Controversial Opinion on Hard Work02:50 The Grey Zone of Effort and Results06:06 Ownership and Commitment in Achieving Goals08:11 The Power of Results and Motivation

Commit to 6 priority listQuestions covered in this episode:How to retain mental resilience when life feels overwhelming and stop stress impacting your workoutsWhy exercise can actually help build resilience and increase your capacity to cope with stressHow to manage tiredness and fatigue during office work without constantly turning to snacksWhy movement, fresh air and proper lunch breaks improve mood, focus and productivityWhether feeling really hot in the evening after a workout is due to metabolism or just a normal response to trainingWhat to say to clients taking unapproved peptides and why the evidence just isn't thereWhether Emma has ever been tempted by big money supplement deals and why she stays sceptical of the supplement industryWhen it might be a good time to stop tracking calories and how to know whether tracking has actually taught you anythingWhy tracking should be a tool, not a lifelong dependencyWhether you can still build muscle if you also love endurance running and are training for half or full marathonsWhy strength and endurance can absolutely coexist for most people, and how they can even support each other

Apply for coaching hereListen to the business and wealth podcast here.00:00 Introduction to Fitness Over Body Fat02:55 The Importance of Coaching and Support06:25 Fitness vs. Body Fat: A Paradigm Shift09:12 Life Fitness: Energy for Living

Resource links:Small women webinar20 min workouts Wealth webinar Apply for coachingTopics:Calorie needs for small womenCollagen supplements: worth it or notMyths about metabolism and fat lossEffective exercise for women over 40Psychosomatic aspects of perimenopause

key topicsOmega 3 benefits and supplementation for vegetariansThe relationship between muscle building and fat lossThe importance of fitness over weight for healthPsychological factors influencing motivation and success

Lose fat and keep it off for good. apply here00:00 The Importance of Maintenance in Fat Loss05:57 Key Principles for Successful Maintenance09:53 Recognizing and Addressing Lifestyle Drift

Apply to work with me here00:00 Introduction and Overview of Wellness Industry Critique02:19 The Dangers of Misinformation in Wellness Marketing04:52 Analyzing the ‘Golden Pill' Supplement Claims10:19 Understanding Creatine: Benefits and Misconceptions18:46 The Myth of Stomach Stretching and Satiety25:09 Conclusion and Call for Critical Thinking in Health Choices

apply to join commit to 6 here00:00 Introduction and Personal Updates10:41 Health and Fitness Insights12:57 Magnesium and Menstrual Health15:18 GLP-1 Medications and Effectiveness20:55 Cardio vs. Muscle Mass in Fitness23:13 Understanding Weight Changes in Muscle Building27:34 Managing Evening Sugar Cravings33:34 Maintaining Fitness While Driving More38:09 Navigating PMS and Overeating Challenges

Apply for coaching hereWatch the wealth webinar here

Ep. 826 - Feel like you've tried every diet and nothing works? This is for you.Life's too short to accept mediocrity. You deserve to feel your best,Join commit to 6 here

Apply for coachingApply for business mentoring

Join commit to 6 hereWhatsapp Emma here

Join commit to 6 hereWhatsapp Emma here 00:00 Introduction and Mood Setting00:22 The Power of Sunlight and Morning Routines00:43 Effective Check-ins and Personalization01:10 Ownership and Motivation in Goal Setting02:00 Balancing Results with Lifestyle Enjoyment03:23 Support and Clarity in Coaching03:51 Asking the Right Questions in Relationships05:45 Weekly Planning and Communication06:39 Creative Ways to Celebrate Success08:03 Join Commit to Six and Mindset Preparation09:53 Mindset and Undermining Diet Culture10:41 Menopause and Joint Health Myths12:27 Individualized Exercise and Menopause14:55 The Importance of Personalization in Training15:45 When to Consider GLP-1 Drugs16:49 Long-term Use of Medications and Healthy Habits17:44 Nutrient Intake and Supplements19:05 Energy, Social Life, and Long-term Planning20:22 Daily Weighing and Fluctuations21:37 The Impact of Weight Fluctuations22:58 Long-term Mindset and Investment Analogy23:56 Building Muscle at Home with Limited Equipment26:23 Goals and Progress in Body Composition27:59 Creative Exercise Solutions for Busy Lives31:32 Ultra Processed Foods and Whole Foods Balance34:02 Myths About Food Categorization and Moderation38:45 Post-Holiday Reset Strategies41:36 Handling Disappointment and Flexibility45:05 Using Disappointment as Motivation46:25 Implementation Intentions and Backup Plans47:48 Managing Triggers and Decision Fatigue49:39 Flexibility and Resilience in Daily Life51:29 Recognizing Achievements and Giving Yourself Credit51:57 Debunking the Myth of Body Adaptation in Dieting54:11 Building Muscle at Home for Busy Moms57:03 Creative and Effective Home Workouts58:29 Challenging Muscles with Limited Equipment59:53 Working Around Constraints and Priorities01:00:19 Balancing Goals with Lifestyle and Resilience

Join commit to 6 for evidence based coaching here01:14 Debunking Food Intolerance Tests08:56 Understanding Calories and Weight Loss16:53 The Complexity of Weight Maintenance19:40 Mindset and Behavior in Dieting24:30 Caloric Availability and Food Choices

Join the next commit to 6 intake hereApply for coaching hereMessage me on whatsapp here

Join commit to 6 here. Whatsapp me here.

Apply for coaching hereApply for mentoring hereWhatsapp me here.

Ep. 19 - Science Vs BS - Bloating, Magnesium dose & PMS and what supplements you actually needApply for coaching here

Join the commit to 6 priority list00:00 Improving Sleep and Daily Routines04:51 Introducing Maddie: The New Commit 6 Coach11:56 Exploring Age and Explosive Strength16:09 Navigating Energy Levels and Motivation22:12 Meal Prep and Convenience in Nutrition28:55 Understanding Muscle Recovery and Daily Movement35:34 Balancing Fitness with Life Responsibilities41:38 Energy Levels During Fat Loss48:15 Curcumin and Inflammation: A Deep Dive

Apply for coaching here00:00 Understanding Body Composition Measurements02:39 Navigating Food Noise and Justification05:30 The Challenges of Long-Term Weight Maintenance08:56 Exploring Heart Rate Variability (HRV)12:11 Mindset Shifts for Achieving Physique Goals16:44 Strategies for Weekend Eating24:40 Conclusion and Next Steps

Apply for evidence based coaching here

Read the post hereApply for coaching hereLearn about building wealth here

Work with me here- The truth about dieting over 40, low carb, insulin, inflammation, the scales, whats changed and what hasn't Plus do you need MCT oil or Collagen in your coffee? Should you be fasting?

Apply for coaching here00:00 Understanding Weight Loss Challenges Over 4003:00 Debunking Myths: The Role of Hormones and Inflammation05:32 The Truth About Metabolism and Aging07:46 Empowerment vs. Misinformation in Fat Loss Messaging10:00 The Importance of Caloric Deficit and Actionable Strategies

Apply for coaching here - its see if we can help you achieve your goals00:52 Understanding and Managing Migraines04:56 The Impact of Hormones on Health16:11 Visceral Fat: Risks and Management Strategies27:34 Self-Care and Nutrition Choices35:36 The Role of HRT in Women's Health41:26 Understanding Body Composition and Progress Tracking

Join commit to 6 hereWhatsapp Emma with any questions here.Get a reminder of this pep talk in written form here.