ESGfitness

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Ep. 841 - Listen to this if you are injured, heart broken, disappointed or missed an opportunityApply for coaching support here

Apply for coaching support here00:00 Introduction and Reflections on Weather and Work Conditions03:00 The Joy of Homegrown Food and Its Impact on Eating Habits06:02 Sleep Struggles and the Importance of Rest11:49 Mindset Shifts and the Connection Between Happiness and Success17:51 The Importance of Health and Enjoying Life19:29 Exploring Brianna West's Insights20:04 Navigating Breakups and Personal Growth21:01 Coping with Brain Fog and Cognitive Health23:49 Preparing for a Holiday: Muscle Maintenance and Mindset27:04 Understanding Hunger After Big Meals30:08 Healthy Foods That May Not Be Beneficial33:12 Discipline vs. Punishment in Training

Do things average people dont to achieve things average people wont!ESGfitness.co.uk

ESGfitness.co.uk00:00 Introduction and Good Vibes05:30 Addressing Arthritis and Nutrition09:55 Social Media's Influence on Eating Habits14:45 Strategies for Staying Satiated15:49 The Importance of Fruits and Vegetables19:09 Mindful Snacking and Meal Timing20:36 Cardio and Weight Training: Finding Balance23:03 Understanding Hunger Signals and Weight Loss25:14 Post-Workout Nutrition Timing27:20 Macronutrient Ratios and Dietary Flexibility28:55 Effective Workout Splits for Muscle Growth29:58 Organic vs Non-Organic: Is It Worth It?32:04 The Cost of Diet Plans and Accessibility

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Apply for coaching here00:00 Introduction and Personal Updates01:58 Metabolism Myths and Eating Habits07:54 Book Recommendations and Personal Growth11:59 Navigating Social Eating Situations20:01 The Importance of Stretching After Workouts21:44 Coffee and Hormones: The Fertility Connection25:32 Body Image and Skin Tightening: The Truth About Fat Arms28:19 Late Night Workouts: Nutrition Timing and Protein Needs30:16 Building Glutes: Overcoming Pain and Progressing in Workouts36:15 Gut Health Supplements: What Really Works?

Ep. 835 - Q&A - metabolism, seed oils, managing hunger, walking pads & mounjaroClick here

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Join commit to 6 ⁠here⁠Subscribe to substack ⁠here

Join commit to 6 ⁠here⁠Subscribe to substack ⁠here

Join commit to 6 ⁠here⁠Subscribe to substack ⁠here

Join commit to 6 hereSubscribe to substack here

Join commit to 600:00 Morning Walks and Personal Updates03:05 Health Concerns and Anxiety05:57 Training for Performance vs. Fat Loss09:01 The Importance of Mindset in Fitness12:07 Rest and Recovery as a Goal15:01 Self-Acceptance and Personal Growth19:05 The Impact of Stress on Health23:07 Navigating Guilt and Flexibility in Fitness30:06 Commit to Six and Future Goals

Ep. 827 - Breast cancer & fat lossEsgfitness.co.ukEIQnutrition

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Ep. 824 - Maintaining fat lossApply to work with us here

ESGfitness.co.uk06:17 Core Strength and Pilates Alternatives08:46 Nutrition: Carbs, Fats, and Flexibility11:50 The Complexity of Macros and Dieting13:15 Deadlifts and Back Health15:36 Aging, Height, and Metabolic Rate15:45 Understanding Energy Requirements and Body Mass22:07 Navigating Emotional Eating and Grief29:20 Debunking Myths Around Diabetes and Sugar34:25 Effective Strategies for Muscle Building and Fat Loss

Ep. 823 - IG live: the reality of fat loss as a small woman, Low carb for productivity PCOS and insulin resistancefind me on instagram with questions here

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Ep. 819 - How to be above average (3by3 method)Apply for coaching here

Find out more about coaching hereAI TakeawaysEmotional intelligence is key in coaching clients.Understanding client needs can enhance coaching effectiveness.Different situations may require different coaching approaches.Power cleans and deadlifts are popular full body exercises.Compassion can sometimes lead to more action than tough love.Many people have hernias, but not all seek surgery.Personal health experiences can vary widely among individuals.Communication with clients about their needs is crucial.Setting expectations at the beginning of coaching relationships is important.Awareness of one's own health issues can change over time. Cats can be surprisingly disruptive, as Claire experienced with her sofa incident.Understanding hernias is important, especially for those in fitness.Motivation can fluctuate; it's essential to have strategies to maintain consistency.Breaking good habits can be more challenging than breaking bad ones.Habit formation takes time and effort; it's not always effortless.Eating at maintenance doesn't necessarily kickstart metabolism; it's more about adherence.Weight management involves understanding your body's needs at different weights.It's common to feel overwhelmed by the idea of long-term changes; focusing on short-term goals can help.Creating barriers to phone use can improve focus and productivity.Diet breaks may not have the metabolic benefits many believe.

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Apply for coaching here Chapters00:00 Hen Do Adventures in Marbella03:00 Reflections on Life and Interesting Encounters05:58 Training Frequency and Muscle Growth08:57 Debunking Fat Loss Myths12:01 Understanding Physiology and Weight Management19:40 The Psychology of Adherence in Dieting22:43 Finding Structure in Flexible Dieting25:08 Navigating Night Shifts and Eating Patterns28:31 Understanding Personal Needs and Boundaries31:44 Protein Timing and Nutritional Strategies33:29 Traveling and Maintaining Dietary Goals36:54 The Privilege of Food Choices and Mindset39:21 Maintaining Muscle on Holiday

Ep. 815- Stop being normalClick here

Running for enjoyment can lead to a healthier mindset.Heart rate can indicate fitness levels, but context matters.Managing pain with exercise modifications is crucial.Plyometrics can enhance power and agility but require caution.Personal fitness journeys often involve mindset shifts.Caloric intake can vary; listen to your body's needs.Body composition changes may not reflect on the scale.Progress can be seen in measurements and photos, not just weight.Mindset and purpose can transform one's relationship with food.Challenges often lead to the most significant personal growth. People often lose fat faster than they gain muscle.Scale weight isn't the only indicator of progress.Progress photos can show significant changes not reflected on the scale.Perfectionism can hinder long-term fitness success.Flexibility in diet is crucial for sustainability.Structure in eating can help maintain progress.Emotional eating can be managed with mindfulness.Weight loss medications have both benefits and drawbacks.Supportive coaching can lead to better outcomes.It's important to understand your relationship with food.

Ep. 813 - Cycle syncing & training adaptations based on female hormonesApply for coaching https://esgfitness.co.uk/

ESGfitness.co.uk00:00 Introduction and Warm Weather Discussion03:09 Exploring Glucose Monitoring and Its Implications06:06 The Psychology of Tracking and Adherence08:54 Understanding Hunger and Food Choices11:53 Maintaining Motivation in Health and Fitness14:50 Clothing Sizes and Body Image Discussions20:10 Body Image and Fashion Choices24:02 Navigating Career Values and Personal Growth30:00 Warm-Up Techniques for Weight Training33:01 Building Muscle Without Excess Calories39:07 Electrolytes and Health Myths

Ep. 811 - Menopause Muscle loss & Metabolism (don't worry ot's good news!)ESGfitness.co.uk (apply for coaching)EIQnutrition.com (Nutrition education)

Join commit to 6 here00:00 Introduction and Hyrox Experience03:12 Pacing and Performance in Strength Training06:04 Exercise Frequency and Recovery09:48 Individualized Fitness Advice13:09 Social Media and Fitness Advice16:05 Weekend Activities and Wellness Practices24:18 The Rise of New Fitness Trends25:07 Exploring Fun Activities Beyond the Gym29:06 Navigating Social Interactions as New Parents30:05 Understanding Plank Variations in Workouts32:04 The Importance of Hydration in Nutrition38:33 Debunking Myths Around Carbohydrates and Weight Loss

Ep. 809 - Evidence based ways to reduce cancer risk (emphasis on breast cancer)Apply to work with me here

Join commit to 6 here00:00 Unexpected Falls and Laughter03:01 The Impact of Environment on Eating Habits06:04 Setting Goals and Overcoming Challenges08:58 The Importance of Consistency and Mindset12:11 Navigating Motivation and Scale Weight15:04 Understanding the Bigger Picture in Weight Loss22:33 Visualizing Weight Loss Progress24:10 Common Mistakes in Weight Loss Journeys26:17 The Challenge of Losing the Last 10 Pounds27:45 Shifting Focus from Scales to Performance30:19 The Importance of Finding Clothes that Fit31:50 Dealing with Negative People35:28 Being the Change: Spreading Positivity39:05 Understanding Others' Negativity44:49 Incentivizing Workouts for Motivation

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ESGfitness.co.ukSatiety resource here

ESGfitness.co.uk00:00 Sourdough Adventures: The Baking Journey04:16 Understanding Low Carb Diets: Myths and Realities10:04 Navigating Weight Changes: Menopause and Body Image14:40 Caloric Needs and the Menstrual Cycle: What You Should Know20:13 Preventing Stress Fractures: Training Tips for Runners22:01 Evening Routines for Better Sleep: Tips and Tricks

ESGfitness.co.uk00:00 Introduction and Coffee Rituals03:05 Favorite and Least Favorite Exercises06:01 Coaching Techniques and Auto-Regulation09:03 Working with Blind Athletes11:57 Supporting Female Athletes Through Life Stages14:49 The Importance of Niche in Coaching18:08 Dealing with Comparison and Self-Loathing20:53 Finding Motivation and Personal Goals

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ESGfitness.co.uk00:00 Introduction and Seasonal Reflections01:58 Making Decisions Once: A Client's Insight06:03 The Concept of Food Waste and Body Awareness08:02 Overthinking and the Struggles of Dieting11:00 Breathing Techniques in Weightlifting11:59 Understanding DOMS and Recovery13:56 The Role of Supplements in Fitness17:07 Sourdough Starters and Personalization in Dieting20:48 The Art of Baking and Yeast Management22:23 Fitness Goals and Adapting to Challenges24:12 Navigating Social Situations and Food Choices32:08 Understanding Muscle vs. Strength Training39:23 Planning for Holidays and Maintaining Fitness

ESGfitness.co.uk00:00 Navigating Illness and Motivation02:20 The Weight Loss Medication Debate10:50 Mindset Shifts and Quick Wins18:08 Setting Stronger Goals for Health

ESGfitness.co.ukEp. 800 - Why you're really over eating & how to deal with fear of failure

ESGfitness.co.uk02:59 Pets and Personal Anecdotes06:06 Food Safety and Cooking Preferences09:01 Juicy Stories and Daily Life11:59 Valentine's Day Reflections14:58 Nutrition and Caloric Awareness19:01 Breakfast Habits and Protein Intake21:06 Understanding Core Engagement in Exercises23:11 The Impact of Alcohol on Weight Loss29:58 Realistic Body Sculpting Goals36:01 The Role of Supplements in Gut Health39:27 The Psychology of Pain in Training

ESGfitness.co.uk00:00 Welcome and Catching Up02:10 Valentine's Day and Spa Experiences06:20 Community Success Stories08:30 The Importance of Support and Accountability14:47 Self-Sabotage and Motivation Shifts29:20 Understanding Body Fat and Muscle Scales33:17 Body Image and Genetics39:43 Life Choices and Body Goals52:15 Navigating Body Image Conversations with Family

Ep. 797 - Why you're not losing weight (4 step guide)ESGfitness.co.uk

ESGfitness.co.uk00:00 Introduction and Personal Updates04:56 Mindset Shifts and Surrounding Yourself with Positivity10:00 Traveling and Its Impact on Mindset20:02 The Importance of In-Person Connections and Tangents in Conversations22:44 Understanding Portion Control and Mindful Eating25:00 The Importance of Food Choices for Satiety28:28 The Role of Exercise in Managing ADHD31:19 Connecting with Future Self and Motivation35:01 Overcoming Morning Workout Challenges39:50 The Impact of Medication on Eating Behavior

Ep. 795 - A valentines day special - if you thought you were having a bad day...did your dad send you 'bits and bobs'ESGfitness.co.uk

Ep. 794 - Manipulate your diet so that you're more satiated for less calories. (hunger part 2)ESGfitness.co.uk/commit

ESGfitness.co.uk 00:00 Weekend Adventures and Recovery 02:55 Hiccups and Home Remedies 06:03 Food Preferences: A Fun Debate 12:00 Body Composition and Health Insights 21:12 Motivating Progress Through Measurement 27:05 Navigating Holiday Treats and Caloric Balance 30:00 The Value of Fitness Trackers 33:36 Understanding Physical vs. Mental Fatigue 35:59 Finding Motivation and Managing the Inner Critic

ESGfitness.co.uk Find the list of science backed ways to reduce hunger here