The EC method

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Chloe & Emma answer client questions and explore common barriers and hurdles to reaching goals. @MadeleyChloe @ESGfitness www.theECmethod.co.uk

Emma & Chloe


    • Jun 2, 2025 LATEST EPISODE
    • weekdays NEW EPISODES
    • 52m AVG DURATION
    • 507 EPISODES


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    Latest episodes from The EC method

    Ep 514- Recovery After Surgery & Rest Periods and Training Intensity

    Play Episode Listen Later Jun 2, 2025 33:30


    05:49 Squats: Depth vs. Range of Motion11:54 Balancing Workouts and Daily Activity18:00 Recovery After Surgery24:45 Rest Periods and Training Intensity

    Ep. 513 - One of our best episodes

    Play Episode Listen Later May 29, 2025 36:47


    theECmethod.co.ukTRX is a versatile tool for bodyweight workouts.Lat pull downs can be easier than pull-ups due to mechanics.Collagen's effectiveness in beauty products is debated.Newbies should focus on consistency and not give up.Slip-ups are part of the journey; it's how you respond that matters.Enjoying food is important; don't let one meal derail progress.Making bad days less bad can help maintain calorie averages.Accountability and planning are key to success in fitness.Understanding the science behind supplements can guide better choices.Fitness is a long-term journey; patience is essential. You can enjoy the journey of fitness, even with setbacks.Tailor your workouts to what feels best for you.Carbohydrates are not the enemy; focus on overall calories.Celebrate small victories in your fitness journey.Gratitude can shift your perspective on health and fitness.Set goals that go beyond just weight loss.Self-compassion is crucial for a sustainable fitness journey.Your mindset can significantly impact your body image.Recognize the privilege of being able to take care of your health.Focus on the lifestyle changes that make you feel good.

    Ep. 512 - Maintenance Vs Yo-yo dieting

    Play Episode Listen Later May 27, 2025 29:53


    The EC method00:00 Introduction and Updates12:13 Understanding Maintenance and Yo-Yo Dieting18:47 Training Structure and Program Adherence24:27 Concentration Challenges in the Digital Age

    Ep. 511 - Envy & weight loss drugs

    Play Episode Listen Later May 21, 2025 38:55


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    Ep. 510 - How to make THIS time different

    Play Episode Listen Later May 19, 2025 39:20


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    Ep. 509 - what is causing the over eating?

    Play Episode Listen Later May 14, 2025 38:22


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    Ep. 508- WE ARE BACK

    Play Episode Listen Later May 12, 2025 43:56


    Last chance to join us in may HERE

    Ep. 507 - Lipoedema, cortisol & others silly internet myths

    Play Episode Listen Later Apr 30, 2025 37:59


    Join the next round here TheECmethod.co.uk

    Ep. - And that's one way to sh*t yourself

    Play Episode Listen Later Apr 29, 2025 33:00


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    Ep. 505 - chit chat

    Play Episode Listen Later Apr 23, 2025 40:01


    Join the priority list here

    Ep. 504 - Back on track on after Easter.

    Play Episode Listen Later Apr 22, 2025 39:08


    Join the next intake here

    Ep. 503 - excess skin after fat loss & ankle weights

    Play Episode Listen Later Apr 16, 2025 40:28


    TheECmethod.co.uk00:00 Introduction and Personal Updates02:14 Discussion on Fitness and Workouts06:34 Exploring Non-Exercise Activity and Movement10:19 Rest Periods and Training Intensity12:13 Managing Hunger and Eating Habits15:01 Body Image and Loose Skin Concerns29:32 Celebrating Progress and Motivation

    Ep. 502 - Protein needs

    Play Episode Listen Later Apr 14, 2025 53:04


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    Ep. 501

    Play Episode Listen Later Apr 13, 2025 34:47


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    Ep. 500 - let them

    Play Episode Listen Later Apr 4, 2025 33:20


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    Ep. 499 - Solo traveling

    Play Episode Listen Later Apr 2, 2025 42:14


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    Ep. 498 - Woodlice, holey foot & Omega 3s

    Play Episode Listen Later Mar 26, 2025 45:50


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    Ep. 497 - Protein needs

    Play Episode Listen Later Mar 24, 2025 32:01


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    Ep. 496 - 'Skinnytok', self sabotage and when to lower calories

    Play Episode Listen Later Mar 20, 2025 45:16


    Ep. 495 - Q&A

    Play Episode Listen Later Mar 12, 2025 39:46


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    Ep. 494 - NEW ROUND! plus creatine gummies, over exercising & mental health and exercise

    Play Episode Listen Later Mar 10, 2025 47:45


    Ep. 493 - How to propose & peri menopause and fat loss

    Play Episode Listen Later Feb 19, 2025 49:03


    Ep. 492 - Q&A ft Bohdi

    Play Episode Listen Later Feb 17, 2025 39:28


    TheECmethod.co.ukSorry about the audio on this one!!

    Ep. 491- MYTH BUSTER part 2 - Eating after 6pm & low carb diets

    Play Episode Listen Later Feb 17, 2025 30:15


    Join our next intakeTheECmethod.co.ukEp. 491- MYTH BUSTER part 2 - Eating after 6pm & low carb diets.

    Ep. 890 - How to avoid diabetes & being an adult

    Play Episode Listen Later Feb 13, 2025 38:01


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    Ep. 489 - Obesity & weight stigma

    Play Episode Listen Later Feb 10, 2025 35:45


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    Ep. 848 - Boredom eating & protein targets on weekends

    Play Episode Listen Later Feb 5, 2025 33:10


    Ep. 857 - Bread, pasta or noodles?

    Play Episode Listen Later Feb 3, 2025 33:05


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    Ep. 856 - Psychology of over exercising & tips for ski trips

    Play Episode Listen Later Jan 31, 2025 49:28


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    Ep. 855 - food noise, electrolytes & liposuction

    Play Episode Listen Later Jan 28, 2025 50:37


    TheECmethod.co.uk 00:00 Introduction and Weather Woes 02:55 Electrolytes: Fact or Fiction? 11:48 The Supplement Industry: Basics First 15:06 CBD Drinks: Placebo or Effective? 19:58 Listener Questions: Protein and Cellulite 25:12 Understanding Cellulite and Fat Loss 30:21 The Risks of Liposuction 31:42 Distinguishing Hunger Types 36:44 Managing Food Noise 40:47 Mindset Shifts in Nutrition 45:21 Motivation and Routine in Dieting

    Ep. 484 - Vagina's & Bikinis

    Play Episode Listen Later Jan 23, 2025 52:32


    TheECmethod.co.uk 00:00 Navigating the Day's Challenges 02:53 Understanding Quick Fat Loss 06:09 The Psychological Aspects of Dieting 08:56 Setting Realistic Goals for Weight Loss 12:12 The Importance of Consistency in Health 14:59 Exploring Adaptogens and Their Benefits 23:51 Focusing on the Basics for Health Success 27:09 Navigating Weight Management and Scales 30:12 Understanding Body Fat Distribution by Ethnicity 33:18 The Impact of Menopause on Body Composition 37:11 Hot vs. Cold Water Immersion for Recovery 49:25 Thyroid Health and Metabolism

    Ep. 483 - Supplement needs, binge eating & ADHD

    Play Episode Listen Later Jan 20, 2025 49:12


    TheECmethod.co.uk Stick or twist has pushed many to realize their potential. Community support is vital during both good and bad times. It's important to celebrate successes without guilt. Life has its ups and downs; reframing is key. Current events can impact mental health significantly. Supplements like Vitamin D and magnesium are crucial for women. Dietary variety is essential for overall health. Transitioning from fat loss goals to broader objectives is important. Binge eating often stems from over-restriction and hunger. Creating a supportive environment can help manage eating behaviors. You will always have periods where you overeat. ADHD can impact impulse control, but solutions are universal. Don't label yourself with fixed mindsets regarding ADHD. The same methods apply to tackle eating issues, regardless of diagnosis. Weightlifting fears can often be psychological. It's okay to adjust calorie intake on weekends for balance. Post-dinner walks have numerous health benefits. Fat intake can influence satiety, but food volume is crucial. Processed high-protein products can fit into a balanced diet. Focus on progress and achievements, not perfection.

    Ep. 482 - Can you run away from your problems? PCOS, collagen & protein intakes

    Play Episode Listen Later Jan 17, 2025 50:01


    Chapters 00:00 Introduction and Live Session Dynamics 03:27 Understanding Complete Proteins and Amino Acids 06:11 Glute Thrust Technique and Exercise Tips 08:10 Setting Goals Beyond Exercise 09:37 Supplementing with Inositol and PCOS 13:21 Rest and Recovery in Strength Training 15:47 Finding Balance in Life and Work 17:14 The Role of Denial and Perspective in Life 20:27 Reframing Challenges and Focusing on Positives 23:05 Returning to Training After Illness 25:22 Winning on All Fronts 27:41 Adapting Nutrition and Mindset 29:53 Flexibility in Workout Order 32:45 Morning Routines and Fat Loss 36:33 Protein Intake Insights 42:17 Pushing Through Challenges 48:51 Reflections on Life and Love

    Ep. 481 - will training fasted stop you building muscle?

    Play Episode Listen Later Jan 15, 2025 48:21


    TheECmethod.co.uk 00:00 Introduction and Personal Updates 03:12 Understanding Weight Loss and Body Composition 09:53 Training Fasted: Myths and Realities 15:41 Nutrition Before Workouts: Protein and Carbs 22:47 Debunking Fitness Myths and Misconceptions 24:40 The Importance of Pre-Workout Nutrition 30:08 Navigating Social Media's Impact on Health Perceptions 36:06 The Complexity of Weight Loss and Diet Culture 41:55 Understanding Nutritional Choices: Dairy vs. Alternatives

    Ep. 480 - Q&A's are back by popular demand!

    Play Episode Listen Later Jan 10, 2025 52:49


    TheECmethod.co.uk 00:00 Introduction and Personal Updates 02:44 Returning to Weight Training 06:14 Understanding DOMS and Muscle Recovery 08:56 Fat Loss vs. Weight Loss 11:52 Tracking Progress and Measurements 15:10 Maintaining Motivation and Consistency 19:51 Breastfeeding and Weight Loss Concerns 25:19 Navigating Postpartum Nutrition and Fitness 28:11 Effective Home Workouts with Limited Equipment 31:11 Adapting Workouts to Fit Busy Schedules 33:07 Understanding Caloric Needs and Metabolism 38:25 Balancing Goals and Training Intensity 39:49 Improving Fitness Through Testing and Consistency 45:05 The Impact of Alcohol on Fitness Goals 48:03 Managing Energy Levels and Self-Care

    Ep. 479 - Myths that should stay in 2024.

    Play Episode Listen Later Dec 31, 2024 20:10


    Join our Jan intake here Chlemma here to bust a few myths. Takeaways Alcohol does not stop fat loss if in a calorie deficit. The calories in alcohol matter more than its effect on fat oxidation. Alcohol is a toxin that the body metabolizes quickly. Being in a calorie deficit is key to losing body fat. Glucose spikes after meals are normal and not harmful. There is no correlation between glucose response and fat loss. Starvation mode is a myth; people can still lose weight on low calories. Metabolic adaptation occurs but is often misinterpreted as starvation mode. Adherence to a diet is often the real issue behind weight loss plateaus. Science and nutrition knowledge are constantly evolving.

    Ep. 478 - The EC formula to your best start to 2025

    Play Episode Listen Later Dec 27, 2024 24:52


    Join us here Don't miss out on our January intake! 00:00 New Year, New Approach 02:51 Understanding Diet Failures 06:04 The Fresh Start Effect 08:56 Pushing Beyond Limits 12:08 Discipline vs. Motivation 14:57 The Pendulum Swing in Diet Culture 17:53 Health Beyond Weight Loss 20:50 Finding Purpose in Fitness

    Ep. 477 - Christmas with Chlemma

    Play Episode Listen Later Dec 19, 2024 17:04


    Join the EC method January intake here! Summary In this episode of the EC Method podcast, Emma Storey-Gordon discusses strategies for managing the festive season, focusing on planning, mindset, and practical tips to enjoy Christmas without guilt. The conversation emphasizes the importance of self-control, making intentional choices, and maintaining a balanced approach to indulgence during the holidays. Takeaways Plan ahead to enjoy the festive season more. Mindset is crucial; avoid the all-or-nothing mentality. Focus on what truly matters during celebrations. Indulgences should be planned, not mindless. High protein, high volume foods can help manage calorie intake. Consider how you want to feel post-holidays. You have control over your choices during the festive season. It's normal to gain weight during this time; plan for it. Self-control is key to enjoying indulgences without guilt. January is a time for reflection and planning for health. Chapters 00:00 Introduction and Podcast Updates 00:58 Planning Ahead for the Festive Season 03:09 Managing Indulgences and Mindset During Christmas 08:13 Practical Tips for Enjoying Christmas Without Guilt 11:56 The Importance of Self-Control and Planning 15:03 Conclusion: Enjoying the Holidays with a Plan

    Ep. 476 - Not letting body image rule your life

    Play Episode Listen Later Nov 29, 2024 29:09


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    Ep. 475 - Cold water therapy, staying motivated in the winter, Holiday plans

    Play Episode Listen Later Nov 26, 2024 42:18


    TheECmethod.co.uk Chapters 00:00 Navigating the Chaos of Communication 03:13 Embracing Hard Work and Finding Joy in the Journey 06:03 The Importance of Structure and Routine 09:07 Understanding Progressive Overload in Training 12:02 Cold Water Therapy: Benefits and Timing 14:54 Managing Post-Workout Muscle Fatigue 21:27 Managing Pain and Inflammation 24:15 Home Gym Setup and Equipment Recommendations 28:25 Navigating Holiday Indulgences 33:02 Weight Management During the Festive Season 38:17 Training for Endurance Events

    Ep. 474 - Protein timing, Muscle loss, Building muscle at home

    Play Episode Listen Later Nov 21, 2024 30:47


    TheECmethod.co.uk 02:08 Protein Synthesis and Anabolic Windows 05:55 Protein Needs for Different Populations 10:02 Achieving Physique Goals at Home 13:49 Nutrition Before and During Events 16:06 Muscle Loss and Maintenance 19:52 Importance of Resistance Training 24:06 Future Plans and Community Engagement

    Ep. 473 - Self-Sabotage: Myths and Realities

    Play Episode Listen Later Nov 18, 2024 36:59


    TheECmethod.co.uk 00:00 Navigating Life's Challenges and Friendships 03:02 Reassessing Goals During Tough Times 05:58 The Importance of Exercise and Self-Care 09:05 Understanding Training Techniques and Progress 11:51 The Grad Reset: Adapting Goals for Success 15:00 Self-Sabotage: Myths and Realities 17:51 The Balance of Positive and Negative Experiences 21:05 Practical Tips for Fitness and Nutrition 23:51 Navigating Supplements and Health Products 26:56 Embracing Change and Personal Growth 29:54 Reflections on Motherhood and Personal Experiences

    Ep. 472 - A very good episode

    Play Episode Listen Later Nov 15, 2024 36:38


    TheECmethod.co.uk 00:00 Navigating Weight Loss in the Era of New Drugs 12:29 Preparing for Independence in Weight Management 15:45 Transitioning from Tracking to Intuitive Eating 25:08 Understanding Weight Fluctuations and Body Composition 29:23 Maintaining Progress and Avoiding Yo-Yo Dieting 35:27 Addressing Fatigue and Recovery in Training

    Ep. 471 - Mindset gold around scales and stubborn body fat.

    Play Episode Listen Later Nov 13, 2024 47:00


    TheECmethod.co.uk Leggings with resistance bands may marginally increase calorie burn. Weight loss plateaus are common and should not cause panic. Body composition is more important than scale weight. Women may experience different weight loss patterns due to hormonal cycles. It's essential to focus on overall health rather than just fat loss. Resistance training can help maintain muscle while losing fat. Personal anecdotes can provide relatable insights into fitness journeys. Understanding individual body types can aid in setting realistic fitness goals. Nutrition and exercise should be balanced for optimal results. Consistency in diet and exercise is key to long-term success. Self-acceptance is crucial, even if you don't love every flaw. Life is too short to worry excessively about body image. It's important to appreciate what your body can do, not just how it looks. Weight fluctuations are normal and should not dictate your happiness. You can still be healthy and enjoy life, even with some extra weight. Being a role model for your children in health is vital. Don't let societal pressures dictate your self-worth. Focus on the positives of your body and life experiences. Friendships should not be strained over differing health choices. Health and fitness should enhance your life, not detract from it.

    Ep. 470 - boxing, social media & divorce

    Play Episode Listen Later Nov 8, 2024 41:55


    TheECmethod.co.uk Emma shares a humorous experience from a boxing class. The fitness industry is increasingly reliant on social media engagement. High follower counts do not guarantee high engagement or sales. Conventional health advice can sometimes be misleading. Community support is crucial for personal growth and overcoming challenges. Reducing exercise can still maintain weight if calories are monitored. Diminishing returns exist in both fitness and endurance training. Sharing personal struggles can foster a supportive community. The group coaching experience offers unique benefits compared to one-on-one coaching. Emma encourages openness and sharing within the community for mutual support. Authenticity in brand collaborations is crucial. It's important to trial supplements and pay attention to your body's feedback. Post-brunch, it's essential to get back on track with your nutrition. Co-parenting requires communication and shared responsibilities. Daily workouts should be balanced with rest days for optimal results. Managing hunger can involve strategic meal timing and choices. Supplements should complement a nutritious diet, not replace it. Self-care is vital for parents to recharge and maintain balance. Understanding your body's needs is key to effective nutrition management. It's okay to adjust your caloric intake based on daily activities.

    Ep. 469 - Who can you even trust!?

    Play Episode Listen Later Nov 4, 2024 39:18


    TheECmethod.co.uk Chapters 00:00 Winter Woes and Home Repairs 02:58 Family Holidays and Mindset Events 05:57 Workout Consistency and Caffeine Concerns 09:08 Debunking Health Myths and Biases 12:03 Navigating Menopause and Body Changes 14:54 Injury Recovery and Gym Motivation 17:52 Understanding Muscle Responses and Nutrition 20:57 Final Thoughts and Future Plans

    Ep. 468 - Collagen, smaller plates & ADHD

    Play Episode Listen Later Oct 31, 2024 32:21


    TheECmethod.co.uk Takeaways Collagen may help some individuals, but it's often overhyped. Progressive overload is essential for strength training. Eating protein and fiber can help with satiety. Mindset shifts are crucial for sustainable healthy eating. Staying active in winter requires conscious effort. Using smaller plates can help with portion control. Eating slowly can enhance meal enjoyment and satiety. Incorporating movement throughout the day is beneficial. Treadmills can be a good investment for home workouts. It's important to listen to your body and avoid injury.

    Ep. 468 -Meal Frequency and Metabolism Myths

    Play Episode Listen Later Oct 29, 2024 41:34


    GLP 1 workshop Chapters 02:55 Coaching Insights 06:59 Nutrition and Training Strategies 10:10 Understanding Hunger and Activity Levels 12:59 Exploring GLP-1 Agonists and Their Impact 17:30 Client Check-ins and Progress Updates 20:35 Core Strength vs. Aesthetic Goals 23:01 Meal Frequency and Metabolism Myths 27:34 Research and Evidence in Nutrition Coaching 32:40 Balancing Indulgence and Deficit 39:11 Empowerment in Dietary Choices

    Ep. 467 - Whoop steps

    Play Episode Listen Later Oct 24, 2024 27:20


    00:00 Introduction and Initial Thoughts on Fitness Trackers 02:47 Data Accuracy and Personal Insights 05:46 The Importance of Consistency in Fitness 08:50 Understanding the Dip in Motivation 12:06 Caloric Maintenance and Personal Data 15:12 Rest and Recovery in Exercise 17:49 Setting Realistic Expectations in Training 21:01 Mindset Shifts Around Food and Portion Control

    Ep. 466 - How to see progress at maintenance

    Play Episode Listen Later Oct 22, 2024 43:48


    TheECmethod.co.uk 00:00 Introduction and Technical Issues 02:20 Personal Updates and Community Engagement 03:02 Weight Maintenance and Emotional Challenges 06:30 The Importance of Progress and Motivation 10:44 Shifting Focus from Weight to Performance Goals 14:05 Exploring New Challenges and Goals 18:09 The Journey Beyond Weight Loss 21:05 Conclusion and Final Thoughts 22:37 High Protein Breakfast Alternatives 26:13 Understanding BMI and Its Implications 31:22 Navigating Postpartum Weight Changes 32:54 Addressing Diastasis Recti Concerns 35:44 Seed Oils vs. Coconut Oil: A Nutritional Debate 39:45 The Challenge of Trusting Nutrition Information

    Ep. 465 - Understanding Cortisol and Exercise, Navigating Nutrition on Holiday & Addressing Controversial Opinions

    Play Episode Listen Later Oct 18, 2024 43:11


    TheECmethod.co.uk 00:00 Emotional Reflections and Personal Updates 02:54 Understanding Cortisol and Exercise 06:11 Nutrition Strategies for Endurance Events 08:58 Debunking Starvation Mode Myths 11:52 The Reality of Weight Loss and Metabolism 15:12 Coaching Approaches in the Fitness Industry 17:56 Navigating Nutrition on Holiday 21:27 Navigating Healthy Indulgences 22:10 The Importance of Client-Centric Coaching 23:27 Men in Fitness Coaching 24:52 The Challenges of Coaching Women 26:46 Addressing Controversial Opinions 29:00 Understanding Confirmation Bias 32:39 Nutrition Tips for Active Lifestyles 35:24 Protein Intake and Sugar Concerns 37:19 Making Nutritionally Dense Meals 39:41 The Importance of Food Variety 42:18 Beauty Trends and Personal Experiences

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