The Exercise Engineer

In this episode, Lou shares a personal reset approach to fat loss, detailing a plan to lose 4kg in 4 weeks by refining daily habits. While the goal is not strictly to lose that amount, she focuses on practical strategies for those feeling stuck in unhealthy routines. Lou explains the science behind calories, energy expenditure, and the importance of creating a calorie deficit for fat loss. KEY TAKEAWAYS To lose fat, it's essential to consume fewer calories than you burn, creating a calorie deficit. Understanding your Total Daily Energy Expenditure (TDEE) helps in determining how many calories to consume for weight loss. Non-exercise activity thermogenesis (NEAT) plays a significant role in daily calorie burn. Simple actions like walking more, standing up frequently, and being less sedentary can significantly increase calorie expenditure without the need for intense workouts. Consuming adequate protein is crucial for muscle repair, satiety, and maintaining muscle mass during weight loss. It also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats and carbohydrates. Planning meals and snacks within specific time windows can help reduce mindless snacking and improve adherence to a calorie-controlled diet. This approach allows for better digestion and helps manage hunger levels. Adequate sleep is vital for regulating hunger hormones and maintaining willpower. Reducing late-night activities, such as creating social media content, can help improve sleep quality, which in turn supports better dietary choices and overall health. BEST MOMENTS "Calories in versus calories out, it's literally science. In order to lose fat, you need to be using more energy than you are putting in your body." "I am going to remove bagels and bread, they are quite calorie dense. I was having three a day, and realistically, if I'm reducing my running, I do not need three bagels a day." "Changing your environment will help you change your habits. Removing yourself from that environment where you did the bad snacking makes it easier to stick to your goals." "Eat only at planned meal times, including a planned snack time. This is going to reduce mindless snacking and supports calorie control." "The goal is not perfection at all, it's just progress. If you slip up, just reset and keep going." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Lou shares an exhilarating recap of her recent marathon experience, achieving a remarkable time of 3 hours and 25 minutes. She looks into the intricacies of her taper week, discussing training adjustments, carb-loading strategies, and race day preparations. Lou also reflects on her choice to run without headphones, the effectiveness of a negative split strategy, and the importance of proper fuelling during the race. KEY TAKEAWAYS Reducing training volume in the weeks leading up to a marathon is crucial for recovery and performance. This includes maintaining some activity while allowing the body to rest and recover from fatigue. Consuming 8 to 12 grams of carbohydrates per kilogram of body weight in the days before the race can enhance glycogen stores. It's important to balance carb intake with overall calorie consumption to avoid feeling overly full on race day. Having a structured morning routine, including a nutritious breakfast and hydration, is vital. It's recommended to eat breakfast early to allow for digestion before the race starts. Starting the race conservatively and gradually increasing pace can lead to better overall performance. This strategy was successfully implemented, resulting in a strong finish. Training without music can help build mental toughness, allowing runners to focus on their thoughts and maintain pace without external distractions. Embracing the challenge and believing in one's training can significantly impact race performance. BEST MOMENTS "I got a three hour 25 marathon, which when I crossed the line, I'm not gonna lie, I thought I'd done 324." "A taper is a week or two or three weeks, depending on how big the race is, where you reduce the volume of your running." "I definitely recommend practicing your long runs and tempo runs in these shoes. Don't overuse them though." "I should have taken Imodium. I really should have done because the fact I had to stop twice is kind of ridiculous." "It's supposed to be hard. One thing I've learned from this marathon block and the race is my love of running again." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou dives deep into the common struggle of persistent hunger and cravings that many face, especially when it comes to snacking. She explores the science behind hunger, focusing on the roles of hormones like ghrelin and leptin, and how factors such as sleep, stress, and diet can influence our appetite. Lou provides actionable strategies to help listeners understand their hunger cues, manage cravings, and make healthier food choices. KEY TAKEAWAYS Hunger is primarily regulated by hormones such as ghrelin, which signals hunger, and leptin, which signals fullness. Chronic stress, poor sleep, and overeating can disrupt the balance of these hormones, leading to increased cravings and hunger. Consuming refined carbohydrates can cause rapid spikes and crashes in blood sugar levels, leading to increased hunger shortly after eating. Incorporating protein and fibre into meals can help stabilise blood sugar and keep you feeling full longer. Sleep and stress significantly affect hunger and cravings. Poor sleep increases ghrelin levels and decreases leptin, while chronic stress raises cortisol, which can lead to cravings for high-calorie comfort foods. Managing sleep and stress can help regulate hunger. Cravings are often linked to emotions such as stress, boredom, or sadness. Recognising the emotional triggers behind cravings can help in managing them more effectively. Mindful eating practices, such as savouring food and being present during meals, can also reduce emotional eating. When snacking, opt for high-protein and high-fibre options to stay full longer. Avoid empty-calorie snacks and consider pre-planning your snacks to help manage cravings without guilt. Implementing the 80-20 rule can allow for indulgences while maintaining a balanced diet. BEST MOMENTS "It's all down to hormones. So we have a hormone called ghrelin. It signals the brain to eat." "Chronic stress, poor sleep, and overeating of processed foods can actually make your brain less sensitive to leptin." "Eating balanced meals at consistent times of the day will train your body to expect that food at regular intervals." "If you are genuinely hungry, I would always opt for just a light snack. Something that is going to keep you full throughout the night." "It's not about eliminating cravings or hunger. It's just about understanding them and then making the choices that align with your goals." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou takes listeners through an in-depth look at her marathon training block as she approaches race day in just two weeks. She shares insights on her training journey over the past 12 weeks, including weekly mileage increases, key workouts, and the importance of fueling strategies. Lou discusses the challenges of balancing marathon training with hyrox conditioning, emphasising the significance of strength training for injury prevention. KEY TAKEAWAYS The marathon training block consisted of a 12-week period with a gradual increase in weekly mileage, peaking at 92 kilometres. The tapering phase has begun, focusing on reducing volume while maintaining intensity to prepare for race day. Important workouts included longer sessions and tempo runs, with specific interval training at race pace. Notable workouts were the "666" (6K easy, 6K race pace, 6K faster than race pace) and a structured interval session that emphasised maintaining pace under fatigue. A significant focus was placed on pre-run fueling, moving away from fasted runs to consuming a full bagel, banana, and honey before longer sessions. The importance of practising fueling strategies during long runs was emphasised to prepare for race day. Mental strategies such as visualisation and setting multiple goals (A, B, and C) were discussed to manage expectations and maintain motivation. The goals included aiming for a personal best, qualifying for Boston, and simply beating last year's time. The training plan included not only marathon preparation but also conditioning for hyrox, leading to a demanding schedule of running, strength training, and conditioning sessions. The importance of recovery, nutrition, and mental resilience was highlighted to cope with the intensity of the training. BEST MOMENTS "I've increased it all the way up to my biggest week, which was last week where I hit 92km. That's a big week." "You still have to strength train if you are a runner; it's even more important. You are way less likely to get injured if you are running and strength training combined." "I always set an A, a B, and a C goal, because as I said, it doesn't always go to plan on the day." "It's important to plan because you need to work out your rest day, minus two weeks off for your taper." "The hardest bit is getting up every single day and going for that training run, getting enough sleep in, getting the carbs in." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Lou investigates the essential topic of nutrition for optimal performance, recovery, and results, addressing long-standing listener requests. With a focus on fueling the body effectively, she covers the importance of carbohydrates, protein, and healthy fats, along with hydration tips and practical meal strategies for pre- and post-workout. KEY TAKEAWAYS Carbohydrates are essential for peak performance and recovery. They should make up 50-60% of your daily caloric intake, especially for those engaging in high levels of physical activity. Adequate protein intake is crucial for muscle repair and recovery. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight, which should account for 20-30% of your daily intake. Healthy fats are important for long-term energy and hormone regulation, particularly for women. They should not be completely avoided, but consumed in moderation to prevent excessive calorie intake. Eating a balanced meal with carbohydrates and protein before and after workouts is vital. Pre-workout meals should be consumed 1-3 hours prior, while post-workout meals should be consumed within 1-2 hours for optimal recovery. Staying hydrated is crucial for performance, especially during endurance training. Dehydration can lead to fatigue, cramping, and poor recovery, so it's important to drink water before, during, and after workouts. BEST MOMENTS "You can be working out super, super hard, but you are only gonna be as good as what you are eating." "Carbs are life and they are our body's primary energy source, without them we are going to be running on an empty tank." "You will be technically underfueling and you will feel fatigued, you may also end up with mental burnout as well." "You can still lose fat and eat a crap load of carbs. I promise I am living proof of it right now." "Don't try something new on the day [of the race]. Your body's not ready; just stick with what you know." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou dives deep into the world of half marathons, sharing insights on training, fueling, and race day preparation. Drawing from a recent experience at the Nike After Dark half marathon in Sydney, Lou covers essential topics such as the importance of zone 2 training for building aerobic capacity, the role of tempo runs and interval training in improving performance, and the critical nature of nutrition, particularly carbohydrates, for endurance athletes. KEY TAKEAWAYS For optimal half-marathon performance, it's essential to incorporate a structured training plan that includes 80% of your runs in zone 2 (60-70% of maximum heart rate) to build aerobic capacity, along with 20% of higher-intensity workouts like tempo runs and intervals. Carbohydrates are crucial for endurance running, serving as the primary fuel source. It's recommended to consume 6-10 grams of carbohydrates per kilogram of body weight daily, especially increasing intake during taper week to maximise glycogen stores before race day. On race day, it's important to consume 30-60 grams of carbohydrates during the race, ideally through gels or chews, and to hydrate adequately. A fueling strategy should be in place, taking gels before feeling depleted to maintain energy levels. Mental preparation plays a significant role in endurance performance. Techniques such as visualisation, positive self-talk, and breaking the race into manageable segments can help maintain focus and motivation throughout the race. Incorporating strength training into your routine is vital for improving running economy and reducing injury risk. Focus on compound movements and unilateral exercises to enhance muscular endurance and support joint stability. BEST MOMENTS "Zone 2 training is so crucial for building that aerobic capacity. It should feel easy enough to run along and have any form of conversation full sentences." "Incorporating strength work into your routine will improve neuromuscular coordination. It is such a critical role in enhancing performance and of course preventing injuries." "You want to fill up all of those stores right before the race so you have the maximum amount of energy stored in your body." "You need to train your mind to push through discomfort because it will help you get better results. Mental fatigue can reduce endurance performance by up to 15 percent." "If you believe that you can do it, your brain is going to tell you halfway through the race whether you can continue at this pace or not." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou dives into a Q&A format, primarily focusing on Hyrox training and nutrition. After sharing personal experiences from participating in the Turf Games, including insights on strength and endurance workouts, Lou addresses various listener questions. Topics covered include the differences between singles and doubles in Hyrox, effective training strategies for those without gym access, and the importance of hybrid training for improving both strength and running performance. KEY TAKEAWAYS To excel in events like Hyrox, it's essential to integrate both strength and endurance training. This means actively working on improving running performance while also focusing on strength exercises, rather than just using one to support the other. Proper nutrition is crucial for hybrid athletes. A balanced diet rich in carbohydrates, protein, and healthy fats is necessary to fuel workouts and aid recovery. Mental strength is as important as physical training. Breaking down events into smaller tasks and visualizing success can help improve performance. Practicing under race-like conditions during training can also enhance mental resilience. Recovery, including adequate sleep and hydration, plays a vital role in performance. Neglecting recovery can lead to fatigue, increased cravings, and a higher risk of injury. Many athletes focus too heavily on strength training at the expense of running, which is critical for events like Hyrox. It's important to balance both aspects and avoid overtraining by gradually increasing workout intensity and volume while ensuring proper recovery. BEST MOMENTS "Singles is so much harder because you literally get zero rest. You have to really learn how to pace yourself." "If you are a good runner and you build your strength on the side as well, you will be good." "The key is just to stimulate high intensity and then like the functional nature of hybrid or high rocks workouts." "You need to prioritize your running... It’s a runner’s game." "If you are only maybe training two or three times a week, you have terrible sleep and a terrible diet, taking supplements isn't going to miraculously make you a hybrid athlete." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou dives into a comprehensive Q&A session, addressing a wide range of topics related to fat loss, muscle building, nutrition, and sustainable healthy habits. She begins with an exploration of why quick-fix diets often fail and the importance of adopting manageable lifestyle changes for lasting weight loss. Lou emphasises the significance of mindset in achieving sustainable results, encouraging listeners to view setbacks as learning opportunities. Additionally, she shares practical tips for building healthy habits, understanding metabolism, and effective meal prep strategies. KEY TAKEAWAYS Quick fix diets often fail due to extreme calorie restrictions and lack of real-life applicability. Sustainable weight loss focuses on manageable changes, such as portion control and regular exercise, allowing for flexibility in social situations. Start with small, achievable actions rather than overwhelming yourself with multiple changes at once. Focusing on one or two habits, like drinking more water or going for a daily walk, can lead to long-term lifestyle changes. A growth mindset is crucial for sustainable weight loss. Viewing setbacks as learning opportunities rather than failures helps maintain consistency and patience, which are essential for long-term success. Metabolism is the process of converting food into energy and is influenced by factors like age and muscle mass. Supporting a healthy metabolism involves strength training, eating enough protein, and staying active throughout the day. Planning meals in advance and checking restaurant menus can help maintain healthy eating habits while enjoying social events. Techniques like calorie banking can allow for flexibility without compromising overall dietary goals. BEST MOMENTS "Quick fix diets fail because they rely on extreme calorie restriction or cutting out entire food groups, which can lead to short-term weight loss but is almost impossible to maintain." "Build lasting habits starts with those small, really achievable actions. Choose one habit to focus on at a time." "Mindset has such a huge factor in sustainable weight loss. Having that growth mindset will help you view setbacks as learning opportunities." "To support a healthy metabolism, we need to focus on things like strength training that will help build our muscle, which burns more calories at rest." "One meal is not going to derail your progress at all. I promise." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Lou returns to the podcast after a six-month hiatus to share a comprehensive life update and outline ambitious goals for 2025. Reflecting on her recent experiences, she discusses her intense training for the Hyrox Singles Pro competition in Melbourne, detailing the challenges and triumphs she faced during the race. She also covers her journey through various Hyrox events, including mixed doubles and relays, highlighting her achievements and the lessons learned along the way. KEY TAKEAWAYS Lou emphasises the importance of setting and committing to personal and professional goals for 2025, including performance-based targets in fitness and business. Lou shares detailed experiences from participating in Hyrox events, highlighting the challenges faced during training and competition, as well as the emotional journey of striving for personal bests. There is a strong emphasis on maintaining a balanced lifestyle, including the importance of sleep, nutrition, and being present in daily activities to enhance overall well-being. Lou acknowledges the role of community and support from friends and family in achieving goals, illustrating how collaboration and encouragement can lead to success in competitive environments. Lou discusses the creation of a vision board as a motivational tool, encouraging listeners to visualise their goals and aspirations to stay focused and inspired throughout the year. BEST MOMENTS "My main mission is to help as many people as possible become their strongest, healthiest and happiest self." "I was constantly comparing myself to all the other girls online who I follow, who I obviously aspire to be." "I was really disappointed when I crossed the line, I'm not gonna lie to you all." "I want to get a 5k PB this year; I've never actually done a 5k to race." "I created my first proper vision board and I am literally obsessed." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou shares her exhilarating journey as she prepares for the High Rocks Women's Single Pro competition, transitioning from doubles open to tackling the full challenge solo. With just 14 weeks to go, she outlines her comprehensive training plan, which includes cycling, running, strength sessions, and Hyrox-specific workouts. The episode also features a Q&A segment where Lou addresses various listener questions, covering topics such as recovery tips, the importance of sleep and nutrition, strategies for managing willpower, and practical advice for fueling during competitions.  KEY TAKEAWAYS Lou has developed a comprehensive training plan for the upcoming High Rocks Women's Single Pro event, which includes cycling, running, strength training, conditioning sessions, swimming, and track workouts to improve speed. There is a focus on maintaining a balance between losing fat and building muscle, especially since the competition requires lifting male weights. Lou is considering adjusting her caloric intake to create a deficit while still supporting muscle maintenance. Recovery strategies emphasize the significance of sleep and nutrition as foundational elements. Additional recovery methods like massages, ice baths, and saunas are considered supplementary and should only be implemented after the basics are addressed. Willpower is described as a limited resource that can become exhausted, making it unreliable for long-term goals. Instead, developing discipline and establishing sustainable habits is crucial for achieving fitness and nutrition objectives. Proper fueling strategies for events like High Rocks and marathons are highlighted, including carbohydrate loading before the event and ensuring adequate nutrition during training runs to maintain energy levels and prevent hitting a wall during performance. BEST MOMENTS "I've gone from doubles open to men's weights and doing the whole thing on my own. I don't really know what I was thinking." "The key things for recovery are sleep and nutrition. If you haven't got those down to a T, then all this extra fluffy stuff is a waste of your time." "Willpower is not enough at all. We cannot rely on it. It's more like a muscle in the body that becomes exhausted if we use it too much." "If you are 80kg, you can store approximately 400 grams of glycogen in your muscles. That's why when we carb load, we carb load for the full 48 hours prior to the race." "Please don't go to sleep hungry. You're going to make it so much harder to then train that day because you've not fueled your body with enough energy." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou joins The Rogue Treatment Podcast as she explores the topic of calorie counting and its effectiveness in weight loss. Together, they discuss the origins of calorie counting and its relevance in today's society. Lou explores the idea of calorie counting as a tool to counteract the impact of processed foods and chemicals in modern diets. She emphasizes the importance of focusing on whole foods and the 80-20 rule, where 80% of the diet consists of unprocessed, nutritious foods.  KEY TAKEAWAYS Calorie counting is a tool that can be effective for weight loss, but it's important to focus on the quality of food consumed, not just the quantity. The 80-20 rule is a good approach to nutrition, where 80% of the diet consists of whole, unprocessed foods, and 20% can include indulgences like processed snacks. Processed foods often contain additives that make them more addictive, leading to overconsumption and weight gain. The origins of calorie counting date back to the 1820s, but it became popular as a weight loss tool after World War I. Portion control and understanding the nutritional content of food are key factors in maintaining a healthy diet, whether or not calorie counting is used. BEST MOMENTS "Calories are not technically made equal. If you had a handful of peanuts and then you had peanut butter, your body is going to use more calories to process the peanuts." "At what point did calorie counting become a thing to lose weight because of the impact of all the shit that we're ingesting that maybe causes us to increase weight?" "No one ever got fat from eating too many vegetables. It is all the processed foods that we eat and it's all the additives in the processed foods that make us want more." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In today's episode, Lou discusses the power of streaks and the challenges of maintaining them. Drawing from personal experiences with swimming, podcasting, and step goals, Lou discusses the impact of breaking a streak and the difficulty of getting back on track. She explores practical strategies for creating and sustaining streaks, such as setting non-negotiables, establishing optimal targets, and using rewards.  KEY TAKEAWAYS Streaks can be powerful tools for achieving goals, but breaking them can make it difficult to get back on track. Establish streaks for habits like steps, workouts, bedtime routines, etc., to work towards fitness goals. Make streaks non-negotiable and have optimal targets to avoid an all-or-nothing approach. Identify and eliminate excuses and blockers to make it easier to stay on track. Setting deadlines and time blocking tasks can help maintain consistency and focus on achieving goals. BEST MOMENTS "We all know that nothing focuses the mind like the last minute, so just make sure you have set deadlines, whether that's a daily deadline, a time or maybe it's within the week you need to have done a certain task by." "I'm a firm believer that, yes, you can have it all, but you really can't do it all at once. So you've really got to lean into what you want to focus on at the moment." "Just remind yourself why you started. Why did you start the diet? Why did you start exercising? Why did you start going to the gym? Why did you start running? Why did you blah blah blah? You get the picture. Just remind yourself why you started." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou chat to Olivia King, a former professional athlete in swimming and rowing, as the guest. Olivia shares her journey from starting competitive swimming at a young age to transitioning to rowing and making the Canadian national team. She discusses her intense training regimen, including swimming 10k in a pool after a planned open water swim got canceled. Olivia provides insights into her training techniques, such as focusing on breathing, stroke rates, and using paddles for resistance training. Their conversation delves into the mental aspect of swimming, including thoughts during long swims and the importance of goal setting. KEY TAKEAWAYS Olivia found a balance between school and swimming by transitioning to a public high school to experience a more normal high school life while still focusing on swimming and maintaining good grades. Olivia emphasized the importance of race simulation in training, where she practiced her longest swim two weeks before the event to prepare for the actual race conditions and challenges. Olivia highlighted the significance of breathing technique in swimming, emphasizing the importance of breathing to the opposite side to maintain balance and efficiency in the water. Olivia discussed the use of paddles as a form of resistance training in swimming to improve arm strength and stroke efficiency, providing a way to enhance performance and technique. Olivia shared insights into her mental approach during swimming, mentioning how she engages in self-reflection, technique correction, and even sings songs in her head to stay focused and motivated during long swims. BEST MOMENTS "I was taken to a pool, had to try out. So like little eight year old Olivia with the cap and goggles on got into lane eight and this coach watched me swim up and down the pool." "I think that elite level of sport at such a young age was, it definitely had its benefits." "I was so against waterproof headphones, only because I think the beauty of sport in general, and I think the beauty of individual sports, especially like being able to go for a run, or go for a swim, or even just go for a hike." "I always teach the little kids this is you know when you go to blow into a tissue yeah blow your nose that's you breathe out under the water yeah so that when you go to turn your head to breathe all you have everything's out of you all you got to do is suck in." "Swimming really has been like the OG of Restricted breathing and working on your VO2 and your cardio that way." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou dives into another Q&A session, addressing various questions from clients and Instagram followers. The episode covers topics such as the challenges of losing belly fat, strategies for staying motivated to exercise in cold weather, tips for improving mind-to-muscle connection during workouts, and the importance of habits in achieving fitness goals. Lou provides practical advice on managing calorie deficits, optimizing workout performance, and balancing weight loss goals with maintaining muscle mass.  KEY TAKEAWAYS Losing belly fat is not achieved through spot reduction, but rather through a calorie deficit and overall fat loss. Mind-to-muscle activation can enhance muscle engagement during workouts, leading to better results. Building habits and discipline are crucial for achieving fitness goals, especially when working from home. Walking and increasing movement throughout the day can help reach step goals even when working remotely. Balancing heavier weights with proper form and range of motion is essential for muscle growth and injury prevention during workouts. BEST MOMENTS "You cannot spot reduce fat. So wherever you likely want to remove fat from you generally can't straight away like you can't remove it from that area by trying to work out that area." "The fact that you're not hungry is amazing and it's down to the fact that you are fueling your body extremely well with whole foods, protein, vegetables." "Change happens when the pain of staying the same becomes greater than the pain of doing the thing that makes the change." "You can easily rack up 7,000 steps just from doing three 20-30 minute walks a day easily." "If you do go for a full range of motion you have potential for an injury if your form is not correct." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In today's episode, Lou speaks to Heather Masterson, a performance nutritionist who shares her insights on nutrition for athletes, particularly focusing on the importance of fueling correctly for training and performance. Heather discusses her journey into nutrition, emphasizing the significance of understanding individual nutrition needs and developing personalized strategies. Lou and Heather consider topics such as carb loading, training the gut, and considerations for female athletes, including managing nutrition around the menstrual cycle.  KEY TAKEAWAYS Nutrition plays a crucial role in supporting training, recovery, and overall performance in athletes. It is essential to develop personalized nutrition strategies based on individual needs, goals, and training demands rather than following generic guidelines. Carbohydrate loading before endurance events like marathons can help maximize energy stores and improve performance. It involves increasing carbohydrate intake in the days leading up to the event. Gradually introducing fueling strategies during training sessions can help train the gut to tolerate and utilize carbohydrates effectively, especially during long runs or races. Understanding the impact of the menstrual cycle on training and performance can help female athletes manage symptoms and optimize nutrition and training strategies accordingly. BEST MOMENTS "Sydney is just so busy with running and sport. Everybody's doing something every day. You are included in that. You do not sit down." "When we're training, any kind of training that's moderate to higher intensity, carbohydrates will be our main fuel source. And we're pulling on carbohydrates that are stored, say, in our muscles and our liver when we're going over that hour, 90 minute mark." "How good is your energy? Is your performance improving? Is your sleep improving? Are you picking up niggles, aches, pains? Are you constantly thinking about food, training?"   VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

The latest episode of The Exercise Engineer podcast features a Q&A session where the host answers various questions from listeners and clients. The episode begins with a reflection on personal growth over the past year, highlighting achievements and areas for improvement. Lou delves into topics such as preventing burnout, the benefits of commitment, and tips for beginner runners. Practical advice is shared on topics like pacing, building endurance, and proper nutrition for fitness goals. Listeners are encouraged to set goals, push past mental barriers, and focus on sustainable progress. The episode wraps up with a call to action for listeners to share the podcast with others and stay tuned for future episodes. KEY TAKEAWAYS Q&A sessions are beneficial for reflecting on personal growth and achievements over time. Commitment to long-term goals is essential for success and sustainability in any endeavour. Proper rest, nutrition, and recovery are crucial for preventing burnout and achieving fitness goals. Building pace as a beginner runner involves starting slower, practising different paces, and ignoring the brain's urge to stop. Consistent practice and pushing past mental barriers are key to building resilience and improving performance in running. BEST MOMENTS "I just think this one is, it's an interesting one to ask yourself on a, I think a regular basis this should be asked, but"  "I'm proud that I can personally help people and change people's lives for the better."  "Yes, you can eat over your calorie goal every day and still lose fat."  "So really important that we know these different paces but as a beginner runner you don't need to know this."  "I say a lot of the time, like when your body tells you, when your brain is telling you to stop, you're only at 40%."  VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou shares her insights on growing social media and creating engaging content. She discusses her journey from being an engineer to a fitness coach, and how she has grown her social media following to over 21,500 followers. Lou emphasizes the importance of consistency, value, and variety in content creation, sharing practical tips for coaches and individuals looking to improve their social media presence. She also looks at the significance of filming everyday activities to create quick and engaging content, utilizing different styles and formats to keep the audience interested.  KEY TAKEAWAYS Consistency is key in content creation, even if the results are not immediate. Film everything you do to have a variety of content to work with. Utilize different styles of content creation, such as point of view reels, trending audios, face-to-camera, voiceovers, and client reviews. Repurpose content by creating different variations of the same idea in various styles. Use simple editing tools like CapCut to quickly and easily create engaging content from everyday activities. BEST MOMENTS "I think a lot of people are in my position where this is their full-time job as well. And social media is a full-time job." "So do the stuff that you do every day. And then just film it all. Having little short bursts of clips of your whole life makes it so easy to put it into a full day's worth." "The more different reels, the more different points of view, the different angles of you running that you can get, the better." "I think that's a really solid bit of advice. Because again, the other day we were flying and I was like, I need a piece of content. I need to make something now." "It's one of those things where that happens. Now, where it comes to like how do you action that yourself what you said with the pillars perfect." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou covers a range of topics, from struggling with hitting protein goals for breakfast to tips on not overthinking before a long run. She also addresses the use of creatine in a fat loss phase, the impact of menopause on fitness and health, and the common feeling of guilt when missing a workout. With practical advice and personal insights, the host encourages listeners to prioritize their health and well-being while navigating challenges in their fitness journey.  KEY TAKEAWAYS Focus on what you can do during busy weeks, prioritize self-care, and avoid feeling guilty for missing workouts. Monitor symptoms, consider protein intake before bed, engage in short burst workouts, and prioritize self-care with a "golden hour." Creatine can be beneficial for performance and muscle growth, even during a fat loss phase, but may lead to temporary water weight gain. Shift focus from guilt to understanding the reasons behind missed workouts and prioritize overall health and well-being. Emphasize protein intake, consider post-dinner walks, and practice strict fasting between meals for better digestion and glucose management. BEST MOMENTS "Struggling with hitting protein goals for breakfast. I have oats and berries but hate the idea of adding protein powder to them. Any tips here?" "Any tips on not overthinking and getting in your own head before going for a long run? It's making me hate the run." "Do diet breaks slash cheat meals help avoid the plateau when we diet?" "How to balance work life and exercise without feeling guilty?" "I'm in a fat loss phase. Is creatine useless in this sort of area?" VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In today's episode, Lou cats to world record holder and entrepreneur, Sophie Bennett. Sophie shares insights into her journey of achieving world records, including completing a 100-kilometer ski erg challenge. She delves into the concept of building resilience through incremental progress and the importance of setting achievable goals. Sophie also emphasizes the significance of surrounding oneself with individuals pursuing similar challenges to stay motivated and overcome mental barriers.  KEY TAKEAWAYS Embrace discomfort as a means to push your limits and achieve your goals. Break down challenges into smaller, manageable tasks to build up resilience over time. Being around people who are working towards similar goals can provide motivation and inspiration. Plan ahead and set up systems to make it easier to take the first step towards your goals. Begin with small steps, such as running for 10 minutes or setting achievable daily goals, to build momentum towards larger accomplishments. BEST MOMENTS "If I know I can do 5K on the ski erg, then I know I can do 10, because once you've done five, you've only got five to go. And if you know you can do 10, then you know you can do 20, because you've only got 10 to go." "Doing something hard isn't doing something that is out there and obscene and new and extraordinary and all these things. Doing something hard is doing something you've never done before." "Just because I do hard things doesn't mean I have to do every hard thing."  "For me, for business, getting started was the fear of having a 9-to-5. The fear of four weeks annual leave gives me the heebie-jeebies. Honestly, I just can't. I have so much to do. I can't fit that into four weeks! There's so much of the world to see." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou explores the possibility of using ChatGPT to generate a training and meal plan for her next marathon. She examines the details of the plans being generated, analyzing the training schedule, meal plans, and the rationale behind them. Lou considers the adequacy of the plans, highlighting the emphasis on whole foods, macronutrient balance, meal timing, and the importance of recovery strategies. KEY TAKEAWAYS  The meal plan provided by ChatGPT focused on whole foods, emphasizing balance, variety, and enjoyment, while excluding processed foods and sweet treats. The meal plan lacked sufficient protein intake, highlighting the importance of adequate protein for muscle repair and maintenance, especially during a calorie deficit. ChatGPT emphasized key training principles such as periodization, specificity, and recovery strategies to prevent overtraining and injury. The meal plan highlighted the significance of macronutrient balance, including carbohydrates for energy, protein for muscle repair, and fats for hormone production and overall health. ChatGPT recommended supplements like multivitamins and protein powder, along with optimal meal timing for pre- and post-workout nutrition to support recovery and performance. BEST MOMENTS "It's important to listen to your body, monitor progress and make adjustments as needed to ensure that the plans align with your individual needs and goals." "A calorie is a calorie and in order to lose fat we need to be in a calorie deficit. However, if you eat crap you're gonna feel crap." "I'm so impressed that it hasn't given me a chocolate bar to eat in my meal plan but obviously it hasn't, that's just stupid." "It's really interesting how much emphasis it put on recovery and prioritising rest, sleep, recovery strategies to prevent overtraining and injury." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou hosts a Q&A where she discusses various topics related to maintaining a healthy lifestyle during special occasions such as birthdays, holidays, and race taper weeks. She shared tips on how to navigate celebrations without feeling overwhelmed, including focusing on high-protein foods, making conscious decisions, and enjoying indulgences in moderation. Additionally, Lou gives advice on handling hangovers and staying on track with fitness goals during festive periods.  KEY TAKEAWAYS Focus on high protein foods and nutritious options 80% of the time, allowing for indulgences 20% of the time. Choose treats you truly enjoy, savor them, and don't feel pressured to overindulge just because it's a special occasion. Stick to your usual routine as much as possible, even during celebrations, to ensure consistency and avoid feeling overwhelmed. Incorporate movement and exercise into your celebrations, whether it's dancing, challenges, or specific activities like a winery run. Implement strategies like hydration, choosing drinks wisely, and pretending nothing happened to navigate hangovers effectively. BEST MOMENTS "The better you can make yourself feel, the more likely you are to do things that are going to also make you feel even better." "You don't need to feel full all the time, believe it or not." "It's your birthday. It's OK to not be so drunk that you can't see." "Pretend nothing happened and settle into your day exactly the same as you usually would." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this Q&A episode, Lou delves into common struggles faced by clients, including post-holiday blues, comparison to others, and celebrating wins. She shares insights on topics like starting morning workouts, healthy snack ideas, and the debate between fasted and fueled workouts. Lou gives practical advice on gradually waking up earlier, preparing for morning workouts, and finding intrinsic motivation.  KEY TAKEAWAYS It's important to get back into routine as quickly as possible after a break, such as a holiday, to maintain progress towards fitness goals. Recognize and celebrate even the smallest achievements along the way to keep motivation high and make the journey more enjoyable. Moving from planning to taking action is crucial for progress. Avoid getting stuck in the planning phase and start implementing your goals. Understand how exercise makes you feel better and set yourself up for a great day, making it a non-negotiable part of your routine. Whether it's working out fasted or fueled, waking up earlier, or finding a workout routine, prioritize what works best for you and your lifestyle to ensure sustainability. BEST MOMENTS "Comparison really is the thief of joy. It really is. Like stop comparing yourself and just remember that people only post or people only talk about the highlights of their life." "Celebrating and appreciating the little things will make the journey and the process so much more enjoyable." "Just take action, start, do something, drop yourself in the deep end and just take the leap." "Fasted cardio uses energy from your fat stores. This is incorrect." "It's dedication to your body and your health. Telling yourself when you're going to work out, not if you're going to work out." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this Q&A episode, Lou welcomes new participants to the six-week challenge while also addressing returning challengers and listeners. The focus of the episode is on starting or resetting goals, whether it be related to fat loss, running training, strength training, or conditioning. Lou delves into the importance of self-reflection, setting non-negotiable goals, and planning for potential obstacles. She shares practical tips on how to spread out protein intake throughout the day and how to become a morning person for workouts. The episode concludes with FAQs covering topics like tracking progress, setting daily goals, and strategies for hitting protein targets.  KEY TAKEAWAYS Focus on self-reflection when starting or resetting a new goal or challenge. Set non-negotiable daily and weekly goals to stay on track. Avoid an all-or-nothing mindset and have bare minimum goals as a buffer. Implement time blocking to prioritize tasks and activities. Spread out protein intake throughout the day and make easy swaps to increase protein consumption. BEST MOMENTS "Motivation comes and goes but what you need is discipline." "If you are starting from pretty much nothing in terms of movement in the day, any small improvement will make a huge difference." "I am not a morning person at all, and you will be shocked by how lacking my morningness is." "Focus on the stuff that you already know how to do that you might make with quite easy effort."   VALUABLE RESOURCES https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

It's quiz time! Today, Lou is bringing you a fun and interactive episode: a quiz designed to test your knowledge on key concepts related to fat loss. Lou covers topics such as calorie deficit, macronutrients, exercise thermogenesis, and the importance of accountability in achieving fat loss goals.  Listeners are encouraged to participate and submit their scores for a chance to win a free place in Lou's upcoming six-week challenge.  KEY TAKEAWAYS The law of thermodynamics states that in order to lose weight, one must be in a calorie deficit. Building muscle through strength training is crucial, especially for women approaching menopause to maintain bone density. Non-exercise activity thermogenesis (NEAT) plays a significant role in daily caloric burn and can be increased through simple movements like walking or fidgeting. Protein, carbohydrates, and fats are the three main macronutrients essential for the body, with protein being the most satiating. Accountability is a key factor in achieving fat loss goals, whether through a coach, community, buddy, or tracking system. BEST MOMENTS "The law of thermodynamics means that calories in should equal calories out in order to just maintain weight." "Body recomposition - If you want to build a bit of muscle and lose a bit of fat all at the same time, you can sort of sit around maintenance calories and that will help you build muscle and lose fat at the same time." "You've got your BMR, your TEF, your NEAT, and your EAT. So BMR is your basal metabolic rate. You've got your TEF, which is your Thermic Effect of Feeding. You've got NEAT, which is Non-Exercise Activity Thermogenesis. And you've got EAT, which is your Exercise Activity Thermogenesis." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou interviews Shane Byrne, a strongman athlete from Australia. Shane shares his journey from playing rugby to transitioning into the world of strongman competitions. He discusses the importance of individualized training, periodization, and skill acquisition in strength training. Shane emphasizes the value of sustainable training and the need for clients to understand the reasoning behind their workout programs. The episode delves into the concept of periodization, breaking down the training phases from GPP to peaking or power phases.  KEY TAKEAWAYS Understanding and implementing periodization in training programs is crucial for achieving long-term goals and sustainable progress. Emphasizing the importance of training hard but smart, focusing on pushing limits while also considering factors like recovery, nutrition, and mental resilience. Breaking down movements into segments and progressing gradually to acquire new skills, such as muscle ups or handstands, in a structured manner. Encouraging clients to find enjoyment in their training, focusing on what fills their cup and keeps them motivated throughout their fitness journey. Promoting client education, encouraging questions, and fostering curiosity to empower individuals to take ownership of their training and understand the why behind their workouts. BEST MOMENTS "I think the art of training hard has been lost over the last while with all the social media influencers putting out videos of this is how you do this, that and the other." "Drip feed them information. make them curious, make them ask questions, and it might even drive them into actually doing their own little bit of research themselves, you know?" "If you break down the actual sport of strongman to its fundamental movements, it's probably one of the most functional ways to train somebody." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou interviews Olivia Bell MacDonald, a nutritionist who helps women break free from yo-yo dieting. Olivia emphasizes the importance of habit development, behavior change, self-compassion, and life after the diet in her coaching approach. She focuses on educating women to understand their nutritional needs and improve their relationship with food and body image. Olivia discourages labeling foods as "good" or "bad" and promotes mindful eating practices. She shares insights on why she does not recommend the keto diet unless for medical reasons and advocates for a balanced and inclusive approach to food choices.  KEY TAKEAWAYS Mindful eating is essential for enjoying food, managing portion sizes, and reducing snacking. It involves being present with your food, eating distraction-free, and focusing on physical cues. Avoid labeling foods as "good" or "bad" and instead practice food neutrality. All foods can have a place in your diet without guilt or restriction. Self-compassion and acceptance are crucial for maintaining a healthy relationship with food and body image. Being kind to yourself and accepting imperfections can lead to better long-term results. Avoid using the term "cheat meals" as it promotes negative associations with food. Instead, focus on including all foods in moderation and enjoying them mindfully. Keto diet may be suitable for medical reasons like epilepsy but is not recommended for general weight loss or health goals. Emphasize a balanced approach to eating that includes a variety of foods. BEST MOMENTS "I'm a big advocate that all food can hold a place in your diet. There is no one good food and there is no one bad food." "I always say that a good coach, you should only have to have a good coach for X number of weeks, number of months." "Food is for most of us, how we build connections with other people, how we show love, how we receive love." "Most people demonize social events because they think that's what's ruining their progress. But very often it's someone's response to those occasions, which is where self-compassion and acceptance comes in." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou provides a detailed insight into her rigorous training schedule and upcoming challenges. She discusses her preparation for the Gold Coast Marathon in July, aiming for a personal best time. Lou also shares her training regimen for High Rocks and Turf Games in August and September, highlighting the importance of strength and conditioning. Additionally, she delves into her unexpected pursuit of a world record in tire flipping and the potential implications for her visa status. KEY TAKEAWAYS Balancing multiple goals and priorities, such as training for a marathon, setting a world record, and participating in events like High Rocks and Turf Games, requires careful planning and dedication. Making small changes, like adjusting a coffee order to reduce calorie intake, can have a significant impact on achieving weight loss goals without compromising training performance. Prioritizing performance goals over aesthetic goals is crucial for long-term success and overall well-being, emphasizing the importance of fueling properly and focusing on strength and fitness gains. Building up training intensity gradually and incorporating rest days are essential strategies to prevent burnout and injury while pursuing ambitious fitness goals. Sharing personal fitness journey and goals with others can inspire and motivate, highlighting the importance of community support and encouragement in achieving success. BEST MOMENTS "Practice makes perfect." "Sleep, eat, train, repeat. That is literally my life at the moment and I am loving every minute of it." "Being strong instead of skinny is the right way around, not necessarily the right way around, but it's going to be so much healthier for them in the future instead of just trying to be making ourselves the smallest possible versions of ourselves." "I'm actually quite good at the tyre flip now. Dare I say, I'm going to be a world record holder of the tyre flip. How hilarious is that?" VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou takes a candid look at her current state of mind. She shares her struggles with maintaining routine, upholding productivity, and straying from self-sabotage. Lou also explains the concept of the "be-do-have" mindset, emphasizing the importance of being the person you want to become, rather than waiting for external factors to align.  KEY TAKEAWAYS Lou reflects on the importance of maintaining a routine and setting non-negotiables in daily life to enhance productivity and overall well-being. She considers the concept of being the person you want to become first, rather than waiting to have everything in place before taking action. Lou evaluates the balance between striving for physical goals and maintaining a healthy relationship with food and fitness.  She encourages listeners to embrace their current challenges and uncertainties, reassuring them that it's okay to feel lost or overwhelmed at times, and to focus on doing their best in each moment. BEST MOMENTS "I've always got solutions to everything. I'm naturally an engineer. I'm a qualified engineer. So like my natural thing to do is come up to solutions with stuff." "I do think sleep, I badger on all my clients for it and online and I am just such a hypocrite for not getting enough sleep." "I think it's my... I think I'm rebelling to be honest. I think I'm rebelling from the structure and I don't know what to do about it to be honest." "I heard a quote this week and it really hit me. It hit me quite hard, actually." "Next week I promise to be a lot more uplifted and motivational and come up with some solutions." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou breaks down the crucial concept of 'input' versus 'output' in the realm of health and fitness. Lou emphasizes the importance of prioritizing nutrition, sleep, strength training, and cardio over supplements and extra gadgets. Offering practical advice, Lou encourages listeners to improve their "bad days" rather than obsessing over minor enhancements to their "good days", as she guides them to achieve their goals.  KEY TAKEAWAYS Prioritize nutrition, sleep, strength training, and cardio before delving into supplements and extra activities. Make bad days less bad by staying consistent with your goals and routines. Tailor your nutrition to your specific goal, whether it's fat loss, muscle building, or body recomposition. Incorporate both into your routine for overall health and fitness benefits. Pay attention to your daily activity levels and ensure you're getting enough quality sleep to support your goals. BEST MOMENTS "Focus on improving your bad days instead of trying to improve your good days by 1%." "I just want you to really realise that the main focus here is nutrition and sleep." "I think it all comes down to how much time you actually have." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This week, Lou dives into the exciting world of HYROX, a global competition that combines running and functional workout stations. Lou offers practical advice on training strategies, emphasising the importance of preparation and technique.  Join Lou in this energetic and informative exploration of HYROX and get ready to be inspired to take on the challenge yourself! KEY TAKEAWAYS  HYROX is a global competition that combines running and functional workout stations, offering a challenging and exciting fitness experience. The competition layout includes a one-kilometre run followed by functional workout stations, alternating between running and exercises eight times. Preparation is key for HYROX success, focusing on technique, pacing, and efficient transitions between exercises and runs. Training should include specific exercises like ski erg, rowing, and functional movements to improve performance and efficiency. Communication and partnership dynamics play a crucial role in HYROX, emphasising the importance of understanding each other's strengths and weaknesses for optimal performance. BEST MOMENTS "I've signed up or at least I am signing up this weekend... me and Sophie have signed up to do it as doubles. It's gonna be hard work." "I think this is going to be one of my main tips along with good preparation. Make sure you have got a plan in place. You want to be able to pace yourself." "I think at the end of the day, your weaknesses are going to slow you down more than trying to perfect your strengths an extra 1%." "I feel like with High Rocks, most of the research showed that 8-12 weeks of specific training is more than enough." "If you are in Sydney/Bondi, if you want to get a High Rocks session in with me, drop me a message on Instagram. I would be happy to mix up my training to do a little bit of a High Rocks functional training session." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou addresses the common fear and anxiety many people experience when it comes to going to the gym. She acknowledges that even she, as an experienced fitness professional, still feels anxious when entering a new gym. Lou reassures listeners that they have every right to be in the gym and should not feel like they are taking up space. She emphasizes the importance of reframing the gym experience as a way to move and feel better, rather than focusing on judgment or comparison. Lou also provides practical tips for reducing gym time, such as splitting workouts into upper and lower body sessions, utilizing supersets, doing cardio outside, and increasing weights for shorter, more intense workouts.  KEY TAKEAWAYS Gym fear is common, especially for beginners, but it's important to remember that everyone has a right to be there and no one is judging you. New things are scary, but reframing the gym as a place to move and feel better can help alleviate anxiety. Body image concerns in the gym are common, but it's important to remember that nobody is looking at you or judging you. Everyone is focused on themselves. Knowledge about gym equipment and exercises can be intimidating, but asking for help and utilizing resources like tutorials can make the experience less daunting. Finding the right time for the gym, starting slowly, and building a supportive community can help overcome gym fear and make the experience more enjoyable. BEST MOMENTS "The gym itself, you obviously feel afraid. It's a very daunting place, especially if you're a beginner." "You have just as much of a right to be there compared to anyone else in that gym, no matter what anyone says to you." "Nobody is looking at you. Nobody is judging you at all. Like, everyone is way, way, way, way too concerned about themselves."  "Just start slowly. If you're scared of going to the gym, just start slowly. Don't take on too much at once." "Finding your people can be so beneficial. A community of people that are backing you is honestly the best thing you can find." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou addresses the growing interest in running and the desire to simultaneously lose fat, build muscle, and become stronger. She shares her personal experience of feeling fit, strong, and healthy while also being quick and lean. Lou emphasizes the importance of finding a balance between building muscle and losing fat, debunking the fear of becoming bulky. The episode provides tips on how to smash your first 5k or 10k, including having a plan, slowing down, visualizing the run, running with others, and enjoying the process. Lou also highlights the significance of strength training and the benefits it brings to running. This episode will encourage listeners to make this year different by focusing on feeling their best and becoming the strongest and fittest version of themselves. KEY TAKEAWAYS Building muscle is important for achieving a lean and strong physique. Running at a slower pace can help improve endurance and prevent burnout. Visualizing a challenging run as being difficult can help mentally prepare for it. Running with others can provide motivation and make the experience more enjoyable. Strength training is crucial for supporting the body during running and improving overall performance. BEST MOMENTS "People don't want that skinny fat like look anymore, they don't want to feel weak, but they're also scared of bulking as well and feel like everyone's running and they don't want to fall behind pretty much." "I think this episode is going to really help break down some of those barriers that people have to becoming the strongest, fittest and healthiest version of themselves and quickest and just to help you feel amazing." "We cannot get bulky. If you are tracking and you're in a calorie deficit, it's literally impossible because you'll be losing fat at the same time as building muscle."  "You can only win from putting muscle on in terms of feeling fitter, being able to run quicker and feeling stronger and just more functional." "Slow down. I have said this so many times, I've said it over and over again on Instagram, if you follow me on Instagram, at the exercise engineer, but most people set off way too quick and it just kills you off."  VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou explores the concept of competition and its impact on our lives. She delves into the definition of competition and how it can be both beneficial and detrimental. Lou discusses the role of healthy competition in pushing individuals to achieve more and the importance of accountability in reaching goals. She also touches on the mindset required to perform well under pressure and the significance of purpose over pleasure. Sharing her personal experiences, Lou emphasizes the power of competition to bring people together, drive personal growth, and foster a supportive community. KEY TAKEAWAYS Competition can be beneficial as it pushes individuals to achieve more and strive for excellence. Healthy competition can bring people together and create a sense of unity and support. Pushing oneself out of the comfort zone is necessary for personal growth and achieving goals. Believing in one's ability to succeed is crucial for overcoming challenges and achieving success. Accountability and setting mini challenges can help maintain motivation and drive towards goals. BEST MOMENTS "The minute you believe something is possible, you'll do what it takes in order to make sure it does succeed."  "The feeling like you need to prove yourself and increase your status, maybe you want to be liked by more people, you need more likes on Facebook and Instagram... it just makes you question why we do things." "Everyone loves a little bit of healthy competition because it's the unknown. It's like, oh, oh, I could win this actually. Let's give it another go." "Comparison is 100% the thief of joy. So the feeling like you need to prove yourself and live up to all this thing, like increase your status, maybe you want to be liked by more people." "The good outweighs the bad in terms of competition. But when it comes to competition, and a bit more on an individual basis now, I'm not necessarily talking about huge events that people go to." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou conducts a live Q&A session with participants of the MyFoundation 42 six-week challenges. The episode begins with a celebration of the participants' weekly wins, highlighting their achievements and newfound confidence. Lou offers advice and guidance on topics such as: communication styles, maintaining fitness routines while traveling, managing fasting and protein intake, creating a calorie deficit, and understanding the limitations of scale weight. Listeners are encouraged to focus on building mental resilience, making smart food choices, increasing NEAT (non-exercise activity thermogenesis), and embracing the process of body recomposition.  KEY TAKEAWAYS Focus on weekly wins and celebrate all achievements, whether fitness-related or not. Find alternative ways to stay active and hit fitness goals, even when facing challenges or limitations. Consider different communication styles and adapt your approach to effectively encourage and support others. Make smart calorie swaps and focus on high protein, high fiber foods to create a calorie deficit. Don't let the number on the scale dictate your mood or progress. Body recomposition takes time and progress can be seen in other ways, such as increased strength and muscle tone. BEST MOMENTS "You can't spot reduce fat, which is really sad, I know. It still pains me."  "Don't let standing on the scales dictate your mood for the day at all."  "Stay consistent for three to four weeks minimum. If there's still no changes on the scale weight, check your tracking, absolutely everything." "I weighed myself first thing, hadn't done anything. And I was 66.1g and then went to the toilet, came back and I was 64.6. I lost one and a half kilos from going to the toilet."  "I'm going to love you and leave you there, guys." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In today's episode, we join Lou as she is guided through a cold water plunging experience. Together, we'll discover effective techniques for relaxation and breath control before taking the plunge, with a strong emphasis on the power of mindset and survival instincts. Lou is also introduced to the concept of alternating between cold water plunges and hot treatments, like a far infrared sauna, for detoxification and healing benefits. The episode concludes with a discussion on the mental and physical benefits of cold water plunging, including improved sleep and calorie burning. If you've ever considered taking the plunge yourself, this episode will provide you with guidance and encouragement in exploring its potential benefits. KEY TAKEAWAYS Breathing techniques: The  episode emphasizes the importance of practicing deep breathing techniques to relax and prepare oneself before entering the cold water. The recommended technique is to breathe in for four seconds and breathe out for four seconds, gradually increasing the duration. Mindset and focus: Lou's guide suggests counting and focusing on the breath to mentally disengage from the cold water and reduce panic. By maintaining focus on the breath, one can forget about the discomfort and stay calm during the experience. Circulation and inflammation: The episode explains that the cold water can cause pain in the hands and feet due to the presence of large veins in those areas. However, regular exposure to cold water can condition the body and improve circulation, reducing inflammation in those areas. Sauna benefits: The episode also mentions the use of a far infrared sauna to warm up the body after the cold plunge. The heat from the sauna penetrates deeper into the body, aiding in detoxification and healing. Sleep and recovery: Lou's guide mentions that after multiple rounds of cold water plunges, many people experience improved sleep quality. The calming effect of the cold water and the physical exertion can contribute to a deeper and more restful sleep. BEST MOMENTS "I sometimes forget there's even water touching my skin because I'm so focused on that breath."  "So often we carry a bit of inflammation in our hands and feet, which is why they also hurt so much." "No warm shower. You'll walk through Bondi Junction to go get some lunch and you'll be elbows to ribs." "Apparently there's no other way of burning calories more than plunging."  "If it hurts and it's uncomfortable that first round, hop out. But don't walk away, just hop out, warm up a bit, try again."  VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou is sharing valuable tips on how to stick to your goals in 2024. The episode emphasizes the importance of setting achievable goals and breaking them down into smaller, manageable steps. Lou encourages listeners to set SMART goals and establish deadlines to stay focused and motivated. She also discuss the significance of having a plan, measuring progress, and celebrating small wins along the way. The episode highlights the benefits of finding a mentor or coach, surrounding oneself with positive and supportive individuals, and visualizing the person one wants to become. Lou concludes by emphasizing the importance of having a strong desire and hunger to achieve one's goals. Overall, this episode provides practical advice and motivation for listeners to stay committed and achieve their goals in the coming year. KEY TAKEAWAYS Set achievable goals: It is important to set goals that are attainable and break them down into smaller, manageable steps. Create a plan: Having a plan helps provide direction and keeps you on track towards your goals. It is important to have a clear roadmap of what needs to be done. Measure progress: Regularly measure and track your progress towards your goals. This helps you stay motivated and make adjustments if needed. Celebrate small wins: Acknowledge and celebrate the small achievements along the way. This helps to stay motivated and build momentum towards your goals. Surround yourself with positivity: Surround yourself with people who support and uplift you. Having a strong support system can make a significant difference in achieving your goals. BEST MOMENTS "No one became famous or successful from like one thing they did. It's many little tiny things that you do every single day that it's going to really make the most difference and those are the things that compound the most."  "If you can't create your own plan, invest in a coach, they'll help you out. Turn to a friend, create a plan together, a family member, a partner, do it with someone, it's so much more enjoyable."  "You've got to want a little bit of hunger for the game. You've got to really want it. Like you can't just set goals and think yeah that'd be nice. You've got to want it. You've got to really fully commit to the cause if this is something you are deadly serious about working towards." "The minute you apply yourself, I promise you can do anything you want to. I am a firm believer you can be anything you want to in this world, within reason, if you apply yourself and you get a plan, get some goals, surround yourself with the right people, work towards it every single day, you will get there."  "The more you can break it down, the more you can celebrate those little wins, the more motivated you are going to be to stay on top of that goal."  VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou is joined by Faye, one of her Train With Lou challenge participants. Lou wanted listeners to hear about her challenges from someone else's perspective, and Faye provides valuable insights into her experience. Faye explains that she joined Lou's challenge after feeling frustrated with her previous online training program, which lacked consistency and didn't fit her lifestyle. She was drawn to Lou's program because it offered home workouts and the flexibility to exercise at her own pace. Faye discusses the positive impact the challenge has had on her overall health and fitness, including improved asthma symptoms and increased motivation. She praises Lou's coaching style and the supportive community of participants. Faye also highlights the value of tracking food and the accountability provided by the challenge. Overall, Faye highly recommends Lou's challenges to anyone looking for a motivating and accessible fitness program. KEY TAKEAWAYS The Train With Lou challenges offer a flexible and accessible way to exercise at home or at the gym, providing consistency and motivation for clients. The challenges focus on more than just fat loss, with an emphasis on overall health, fitness, and well-being. The challenges provide a supportive community environment, where participants can interact, share experiences, and receive accountability. The new app used for the challenges offers easy access to resources, such as recipes and workout documents, making it convenient for participants to stay on track. The challenges emphasize the importance of tracking food and exercise, as well as setting performance-based goals, to increase awareness, motivation, and overall progress. BEST MOMENTS "I was looking for something where I could do it at home or at the gym... I'm not gaining any consistency or any changes or like I wasn't getting anywhere, any progress with this other group." "I didn't take my inhaler for five months, which is the longest since I was about seven... everything just improved like overall health and fitness I just felt like at my best." "The new app I much prefer. It's so much easier to access like all the recipes and documents... I found it really good." "Just like tracking food and like I'm quite like a grazer so I'll just walk past and like hoover something up but like I'm writing it down and tracking it and like even like taking photos and stuff which seems a bit silly at the time but just all of that, like if you are tracking something, you are more aware of it." "I just find like, it's a bit cringy to say it to your face, but just find you like quite like a warm and like motivating person... I do find like if you're looking for like that sort of group mentality and like all the girls are really supportive in the group."  VALUABLE RESOURCEShttps://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIOLou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou discusses the ultimate fat loss diet for 2024. She shares her personal experience with various diets and highlights the importance of a calorie deficit for fat loss. Lou debunks popular diet trends and emphasizes the need for sustainable and balanced eating habits. She provides tips for creating a successful fat loss plan, including the importance of accountability, setting goals, and prioritizing workouts. Lou also considers the benefits of meal prepping and the effectiveness of morning workouts. The episode concludes with an introduction to Lou's six-week challenge, designed to help individuals achieve their fat loss goals while enjoying their favorite foods and workouts from the comfort of their own home. KEY TAKEAWAYS The ultimate fat loss diet for 2024 does not involve cutting out major food groups or following restrictive diets. Instead, it is all about creating a calorie deficit through a combination of reducing calorie intake and increasing calorie expenditure. Consistency is key when it comes to fat loss. It is important to maintain a calorie deficit and adhere to your daily calorie target. This can be achieved by eating smarter, focusing on nutritious whole foods, and enjoying your favorite foods in moderation. Accountability is crucial for success in achieving your fat loss goals. Whether it's holding yourself accountable, finding a workout buddy, or working with a coach, having someone or something to keep you on track can greatly increase your chances of success. Avoid common fat loss mistakes, such as not holding yourself accountable, not putting skin in the game, not having a plan, and not surrounding yourself with like-minded people. These mistakes can hinder your progress and make it harder to achieve your goals. Time management is key for prioritizing your health and fitness. By meal prepping, scheduling workouts in the morning, following a training program, setting goals, and using Parkinson's law to allocate specific time frames for tasks, you can find time for your health and make progress towards your fat loss goals. BEST MOMENTS"It's all down to the calorie deficit... they've just come up with a fancy way of doing it and put a new name on it."  "The more you enjoy the process, the easier it will be." "Surrounding yourself with like-minded people... you can experience it as a group and get through it as a group."  "Meal prep literally changed my life... it saves so much time, money, and calories." "The amount of time you allocate to a certain task is the time it will take to complete that task." VALUABLE RESOURCEShttps://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIOLou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode of The Exercise Engineer, the host discusses how to approach Christmas in terms of fitness and nutrition. While she acknowledges that Christmas is a time for indulgence and relaxation, she provides helpful tips for those who still want to stay on track with their health goals. The host emphasizes the importance of staying active, incorporating exercise into a morning routine, and making mindful choices when it comes to food and drinks. She also addresses the common concerns about weight gain during the holiday season and offers reassurance that a few days of indulgence will not undo all the progress made throughout the year. Overall, the episode encourages listeners to enjoy the holiday season while also maintaining a balanced approach to health and wellness. KEY TAKEAWAYS Enjoy Christmas and don't feel the need to track calories or restrict yourself. Christmas is a time for living, relaxing, and spending time with loved ones. Stay active and incorporate movement into your day. Offer to get up and be more active, go for walks, and keep your body moving whenever possible. Stick to a good morning routine to ensure you prioritize exercise and movement. Getting your workout done in the morning sets you up for a productive and enjoyable day. Choose your treats wisely and practice saying no to certain treats. Focus on the treats you truly enjoy and savor them, rather than mindlessly indulging in everything. Remember that weight gain during the holiday season is often due to water retention and increased food volume, not necessarily fat gain. Don't panic if the scale goes up temporarily, and focus on enjoying the holiday season rather than obsessing over numbers. BEST MOMENTS"Christmas is for living, loving, relaxing, spending time with your family, getting drunk if you want, eating all the food that you want. That's what it's there for, okay?"  "Just because it's Christmas does not mean that we need to eat until we feel sick. We all do it at Christmas. But just because everyone else is eating excessively does not mean that you have to." "If you don't want to [overeat], remember that you don't have to. Just because everyone else is does not mean you have to. And remember that the law of diminishing returns." "Spread out the enjoyment, say no to certain things, say yes to the ones that you definitely want. Remember the first bite will always be the best bite."  "It's not falling in the water that makes you drown. It's staying submerged. So apply this to fat loss. It's not going over your calories by a hundred that's going to ruin your progress. It's going over your calories and then staying over your calories consistently."  VALUABLE RESOURCEShttps://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIOLou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode of The Exercise Engineer, Lou discusses the impact of other people on one's fitness journey. She emphasizes the importance of surrounding yourself with supportive individuals who understand and support your goals. They also explore the concept of willpower and how it can be depleted over time, making it crucial to choose the right company to avoid giving in to unhealthy habits. Lou encourages listeners to celebrate their wins, avoid comparing themselves to others, and choose positive influences in their lives. She also touches on the role of social media and the importance of consuming content that inspires and motivates. Overall, this episode highlights the significance of the people and influences we surround ourselves with in achieving our fitness goals. KEY TAKEAWAYS Surrounding yourself with the right people can have a significant impact on your fitness journey and overall success. Willpower is limited, and studies have shown that we only have a few "nos" before we give in to temptation. Being mindful of this can help us make better choices. Surrounding yourself with positive and like-minded individuals who share similar goals and values can make it easier to stay on track and achieve your fitness goals. Finding someone who is slightly ahead of you in their fitness journey can serve as a mentor and provide guidance and inspiration. It's important to celebrate your own wins and not compare yourself to others. Everyone's journey is unique, and focusing on your own progress is key to long-term success. BEST MOMENTS"You're the average of the five people you spend most of your time with."  "Studies have shown that we only really have four or five nos in us before we say yes."  "Surround yourself with people that are one step ahead of you, not necessarily better."  "No one actually likes being told what to do."  "Choose whole foods. 80% of the time, 20% of the time, yeah, have the blueberry muffin."  VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIOLou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Lou shares 10 things she learned during her surf camp experience in Australia. She discusses her realisation that she is not a natural surfer and the pressure she puts on herself to excel at everything. She emphasises the importance of giving your best effort and not being discouraged by initial struggles. Lou also talks about her anxiety while playing a game of Giant Jenga and how it relates to accountability and support in achieving fitness goals. She encourages listeners to try new things and choose their indulgences wisely. The episode concludes with a reminder to appreciate the small pleasures in life and the importance of limiting certain indulgences to fully enjoy them. KEY TAKEAWAYS Perseverance is crucial when learning a new skill. Lou initially wanted to quit surf camp but decided to stick with it and ended up making progress. Committing to a plan and giving it your best shot is important. Lou realised that she needed to put in more effort during surf camp and saw improvement when she changed her mindset. Trying new things can lead to unexpected discoveries. Lou tried putting pineapple in her burger, something she hadn't done before, and ended up enjoying it. This applies to other areas of life as well, such as trying new workouts or activities. Preparation and research are key to success. Lou learned the importance of doing research before engaging in an activity, such as wearing the right gear or knowing the route for a run. Being prepared can help avoid unnecessary challenges or discomfort. Limiting indulgences can lead to greater appreciation. Lou chose to limit her alcohol consumption during surf camp and limited her ice cream intake while on vacation. By doing so, she was able to enjoy these treats more when she did indulge. BEST MOMENTS "I'm not really sure where that comes from. I don't know if that was from school or uni."  "Walking in wetsuits will give you chafe in areas you didn't know you could get chafe."  "The easier it is to practice something or the easier it is to do a habit or do anything the more likely it is that you're going to do it."  "The feeling and reward that you will get as a result of all your hard work will be so worth it."  "Try new things because you don't know if you don't like it if you don't try it. VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou is interviewed by Natalie as they delve into a discussion about confidence. Lou shares her journey from struggling with body image and binge eating to becoming a fitness coach and empowering women to exercise and love their bodies. They discuss the importance of finding joy in movement, whether it's at the gym or at home, and the mindset shift needed to approach strangers and build confidence. They also touch on the power of challenges, the impact of mindset on achieving goals, and the value of public speaking in sharing personal stories and inspiring others. Overall, this episode offers valuable insights and practical tips for building confidence and embracing a healthy lifestyle. KEY TAKEAWAYS Building confidence in approaching strangers: The podcast episode highlights the importance of challenging oneself and building confidence in approaching strangers. By starting small, such as striking up conversations with people in queues or complimenting strangers, one can gradually overcome the fear of approaching new people. The power of daily routines: The transcript emphasizes the significance of incorporating daily routines and rituals into one's life. By making exercise or other activities a part of one's routine, it becomes easier to stay consistent and achieve goals. The mindset of "just do it" and committing to a certain amount of time each day can lead to long-term success. Mindset and reframing: The episode emphasizes the role of mindset in building confidence and achieving goals. By reframing negative thoughts and focusing on what can be learned or accomplished, one can overcome self-doubt and fear. Believing in oneself and embracing challenges as opportunities for growth are key aspects of building confidence. The impact of compliments and kindness: The conversation highlights the power of giving compliments and engaging in small acts of kindness. Complimenting strangers not only brightens their day but also boosts one's own confidence and sense of connection. By spreading positivity and kindness, one can create a more supportive and friendly environment. Overcoming self-consciousness: The episode discusses the journey of overcoming self-consciousness, particularly related to accents or public speaking. By shifting the focus from self-judgment to the desire to help and teach others, one can alleviate anxiety and perform better in public speaking or other challenging situations. Addressing nervousness or physical symptoms openly can also help create a more relaxed atmosphere. BEST MOMENTS"I think just because I struggled for so many years, not understanding how to lose fat and how to feel confident in my body." "I used to do spin classes back to back, literally back to back. Spin classes on their own are hard."  "I think what you just touched on there, if you build it into your routine, you make the act of doing it easier as well." "I always say, try and compliment one stranger a week. Like when you're walking down the street and you think, Oh, I really like her outfit. Tell her."  "I think challenging yourself is the only way that you can change yourself, definitely." VALUABLE RESOURCEShttps://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIOLou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode of The Exercise Engineer, Lou engages in a Q&A session, answering questions submitted by listeners. She provides helpful tips and advice on various topics, such as meal prepping for lunch, overcoming mental barriers before a long run, balancing work and exercise without feeling guilty, and the effects of the menopause on weight gain. She also discusses the benefits of creatine, shares her morning routine, and highlights the importance of celebrating small wins. The episode concludes with Lou sharing weekly wins from her clients and encouraging listeners to share the podcast with others. Overall, this episode offers valuable insights and practical advice for listeners looking to improve their fitness and overall well-being KEY TAKEAWAYS: Meal prep options for lunchtime: The speaker suggests cold options such as pasta salads, wraps, smoothie bowls, and overnight oats. They also mention stir-fries and sandwiches as good choices for cold lunches. Overcoming mental barriers before a long run: The speaker advises taking it easy in the first mile, knowing the route well, and having multiple distractions such as podcasts or videos to keep the mind engaged during the run. They also emphasize the importance of enjoying the run and appreciating the ability to run. Balancing work life and exercise without guilt: The speaker encourages prioritizing health and making it a top three priority. They suggest setting non-negotiables for exercise and reflecting on values and goals to ensure that health remains a priority. Rest weeks and reload weeks are also mentioned as important for recovery. Menopause and weight gain: The speaker explains that weight gain during menopause can be attributed to a reduction in muscle mass and a decrease in metabolic rate. They recommend resistance training and a high-protein diet to maintain muscle mass and support overall health during this time. Transitioning from evening workouts to morning workouts: The speaker suggests gradually shifting the workout routine to the morning and creating non-negotiables for morning workouts. They also recommend using tools like lumi lights to wake up naturally and planning the night before to make the transition smoother. BEST MOMENTS:"If you are not doing the best that you can do with the resources that you have, then why not?" "The presence of creatine in your muscle is the same as pressing down on a water bottle if it's empty or if it's full of water." "It's so important if you're going through perimenopause or the menopause that you resistance train as well to make sure you are eating to make sure you are building muscle or at least maintaining that muscle." "As long as you're getting your steps in, healing your body well, still eating high protein foods, no guilt allowed whatsoever." "The first 10 minutes really, you're still a bit half asleep. So you don't even feel the first 10 minutes."  https://linktr.ee/theexerciseengineer   lou@theexerciseengineer.com  Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode of "The Exercise Engineer," Lou discusses the concept of labeling foods as "clean" or "dirty" and the impact it has on our mindset and relationship with food. She shares a testimonial from a client who struggled with a bad relationship with food and how they were able to overcome it by understanding that there are no "bad" foods, only foods with varying nutritional value. Lou emphasizes the importance of removing labels and guilt from our eating habits and instead focusing on fueling our bodies with nutrients and enjoying all foods in moderation. This episode also touches on the benefits and drawbacks of calorie labeling on menus and the importance of consistency in maintaining a healthy lifestyle. Overall, this episode aims to change our perspective on food and promote a positive and sustainable approach to nutrition and fitness. KEY TAKEAWAYS: Labelling foods as "clean" or "dirty" is not helpful and can be damaging to our mindset around food. It creates a sense of guilt and shame associated with certain foods, which can lead to unhealthy eating behaviours. There is no such thing as a "bad" food. All foods can be part of a healthy diet as long as they are consumed in moderation and balanced with other nutritious foods. Focusing on consistency in our eating habits, rather than having cheat meals or restricting certain foods, is more effective for long-term weight maintenance and overall health. Striving for balance and moderation is key. Calories on menus can be helpful for those who are trying to make informed choices about their food intake. However, it's important to not become overly fixated on calorie counting and to still enjoy meals without guilt or restriction. Building a positive relationship with food and exercise is crucial for long-term success. Instead of viewing food as something to be controlled or restricted, we should focus on nourishing our bodies and enjoying the pleasure of eating. BEST MOMENTS: "I've always struggled eating the right things in the right proportions, and I was never giving my body what it needed to survive day to day." "There is no such thing as a bad food. There's only food that has more or less calories in it, only food that has more or less nutritional value in it." "Words play such a substantial part in the success of diets... clean eating presents the idea of perfection, which is clearly unrealistic."  "If you call it a cheat meal, it gives you the green light and the green pass to just eat as much as possible without supposedly failing your diet."  "Not labeling foods and building all foods into our lives has proven time and time again to lead to a successful and healthy diet, and an improved mindset in this ridiculous diet culture." https://linktr.ee/theexerciseengineer  lou@theexerciseengineer.com  Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode of The Exercise Engineer, Lou discusses how to achieve realistic fat loss and what it takes. She emphasizes the importance of reframing our mindset towards fitness and training, focusing on loving and nourishing our bodies rather than hating them. The episode introduces the "HEALTH" system, which includes home workouts, everyday movement, accountability, celebrating little wins, and tough love. The host also highlights the benefits of online coaching and the comprehensive program offered, which includes real-time workouts, personalized nutrition guidance, technique pointers, and access to a supportive community. Listeners are encouraged to take action and start their journey towards a healthier lifestyle. KEY TAKEAWAYS: Achieving realistic fat loss and body recomposition is possible by reframing our mindset and training because we love our bodies, not because we hate them. The Health system, which stands for home workouts, everyday movement, accountability, little wins, and tough love, can help in achieving body aesthetic and fitness goals from the comfort of our own homes. Online coaching programs, like the F42 six-week program, offer affordable and accessible options for achieving fat loss and body recomposition goals, with full access to workouts, coaching, accountability, and support. Daily movement, habit tracking, and celebrating little wins can help to stay motivated and on track towards our goals. Communication and putting in the work are essential for achieving results, and online coaching provides guidance, support, and personalized nutrition and workout plans to make the process easier. BEST MOMENTS:"What if I told you that you could be well under way of achieving your dream body in just six weeks from now?"  "We need to reframe it and train because we need to train because we love our bodies and not because we hate them."  "Fat loss is hard. I struggle with it. Every other coach struggles with it. They're lying if they say that it's easy."  "You need to do the work and you cannot be upset by the results that you didn't get from the work that you didn't do."  "If you are ready to start the healthy life that you deserve and say goodbye to the yo-yo diets that we just cannot like just get rid of them now, you know what you need to do." https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode of "The Exercise Engineer," Lou delves into the debate of whether fat storage is determined by genetics or learned behaviors. She starts by discussing the prevalence of obesity and overweight individuals in England, highlighting the importance of understanding the factors that contribute to excess fat stores. This episode explores the role of genetics in fat storage, explaining how individuals store fat in different places on their bodies based on their unique genetic makeup. Lou emphasizes the importance of not comparing oneself to others in terms of fat storage. She examines learned behaviors and eating habits that can contribute to fat storage, such as finishing one's plate, expectation eating, and mindless snacking. Lou also addresses common marketing myths surrounding fat and provides insights into the role of dietary fats in the body. The episode concludes by encouraging listeners to seek support and guidance if they struggle with these behaviors and habits. KEY TAKEAWAYS The prevalence of obesity and overweight individuals in England is high, with 25.9% of adults classified as obese and an additional 37.9% classified as overweight. Genetics play a role in how individuals store fat, with factors such as body shape and fat distribution being influenced by genetic factors. Eating behaviors, learned from family and societal influences, can contribute to weight gain or difficulty in losing weight. Behaviors such as finishing one's plate, expectation eating, and mindless snacking can all impact weight management. Habits, such as having a sweet treat after dinner or snacking while watching TV, can contribute to excess calorie intake and hinder weight loss efforts. Understanding the basics of nutrition, debunking marketing myths, and tracking food intake can be beneficial for achieving weight loss goals and developing a healthier relationship with food. BEST MOMENTS"There's a big, big debate on this so I thought I'd delve a little bit deeper into this." "BMI can be a crude measurement of whether you are classed as healthy or not or whether you are obese or overweight." "It is a lot harder for women to lose fat, I would say, especially if you end up eating out, going out on dates and stuff, and you get the same size portions most of the time."  "Yes, when it comes to genetics, our brain regulates food intake based off our hormone responses to the rest of our body and the food and what we've already eaten and what our body's made up of."  "The more fat that you do eat, the more calories you are eating, but it is still essential as part of our everyday life."    https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Lou discusses the importance of tracking in various aspects of life, with a focus on fat loss. She emphasises that tracking is essential for achieving goals and staying on track, providing examples of tracking in areas such as finances, fitness goals, work performance, and daily tasks. Lou offers tips for effective tracking and also discusses the many benefits of tracking and the motivation it can provide.  KEY TAKEAWAYS Tracking is important in all aspects of life, not just for fat loss. It helps us stay on track and reach our goals. Tracking provides a sense of control and reassurance that we are heading in the right direction. Tracking is a great motivation tool, as it allows us to compete with ourselves and see our progress. When it comes to fat loss, tracking calories, steps, macros, and other variables can help us understand what works for our bodies and make necessary adjustments. Accountability is a key benefit of tracking, as it keeps us motivated and accountable to our goals. BEST MOMENTS "What gets measured gets managed." "It's a very common saying that you're on track and that's with any form of goal."  "Tracking is also a great motivation tool."  "The more consistently I do hard things, the more I am building that muscle and that belief that I can do hard things."  "Tracking is a game changer."  https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Lou discusses the importance of commitment versus burnout. She emphasises the need to be dedicated to a cause or activity and asks listeners to reflect on what they are truly committed to. Lou shares personal examples of her own commitments to her business, health, work, family, friends, and happiness and also explores the concept of burnout, describing it as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. Join Lou as she provides insights into how burnout can manifest and offers tips on finding a balance between commitment and avoiding burnout.  KEY TAKEAWAYS Commitment is crucial for success in any endeavor. It involves being dedicated and fully invested in a cause or activity. The most successful people are often those who commit the most and stick with it the longest. This applies to fitness goals, business ventures, and other areas of life. Burnout can occur when there is excessive and prolonged stress, leading to emotional, physical, and mental exhaustion. Symptoms may include fatigue, insomnia, feelings of inadequacy, and more. It's important to find a balance between commitment and burnout. Pushing oneself too hard without proper rest and recovery can lead to burnout, while not committing enough may hinder progress. Setting goals and having non-negotiables can help maintain commitment and prevent burnout. By dedicating time and effort to specific goals, individuals can make progress and achieve long-term success. BEST MOMENTS "The clients who give it the most, they fully immerse themselves into the membership, they collaborate with people in there, they react to stuff, they engage themselves in everything that I post."  "But if you feel good from that, that's technically intrinsic. I feel like I'm going around in circles here." "It's all about asking yourself, what's the most I can do and still recover from? That is the best way to get results." "It's just finding that dedication to your body and health. Tell yourself when are you working out, not if."  "Commit to one thing for four weeks straight, guaranteed you will feel epic. You'll feel invincible and you will more naturally carry it on for more than four weeks."  https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Lou has a heart-to-heart with her running coach, the ultra-marathon guru, Nick Hancock of Run With Nick. They tackle essential topics like finding the perfect running shoes, spicing up your training routine with tempo runs and hill workouts, and staying fueled and hydrated during those long runs and races. Nick stresses that nutrition is a personal journey, offering practical tips to help every runner find their perfect fueling strategy. Whether you're a newbie or a seasoned pro, this episode is a treasure trove of advice to boost your running game. KEY TAKEAWAYS Proper shoe fitting is essential for runners. It is recommended to visit a running shop and get fitted by a professional to ensure the right size and width of shoes. Avoid relying on gait analysis done by running shops, as it may not be accurate. Hydration is crucial for runners. Aim to drink at least two liters of water per day, and increase to three liters on warmer days. During long runs or races, consider using a hydration vest with soft flasks or a bladder to carry fluids. Fueling during runs is important, especially for longer distances. Practice fueling strategies during training, gradually increasing the number of gels consumed per hour. Start fueling early in the run, around 20-30 minutes in, and aim for 60-90 grams of carbs per hour, depending on individual needs. Nutrition and fueling choices are highly individual. Experiment with different foods and gels to find what works best for you. Consider factors such as personal preferences, digestion, and performance during training runs. Train your gut to tolerate fueling during runs. Start practicing fueling strategies during long runs, gradually increasing the amount and frequency of gels or other fuel sources. This will help your body adapt and avoid gastrointestinal distress on race day. BEST MOMENTS "Do not accept them telling you that you need a support shoe, because they'll say that to 90% of people." "The gut can be trained… It's a little bit like Christmas day, right? Normally we wouldn't eat that amount of food that we do over Christmas, but on Christmas day, we stuff our faces and then we do the same thing the next day and we do the same thing the next day." "You want to be practicing that in training. So by the time you get to race day, you have practiced being able to consume two or three gels every hour, starting at the beginning as well." "I even take a gel literally just before we set off." "If anybody's listening and thinks, 'Oh, I hate gels,' it's usually because you don't give the time needed to be able to get used to them and train the gut." ABOUT THE HOST https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Join Lou in this episode as she shares her expertise in banishing procrastination and maximizing productivity. Drawing from her experiences as a site engineer, online fitness coach, podcaster, and marathon runner, Lou emphasizes setting hard goals and taking action. Discover the power of non-negotiable tasks and intentional morning rituals for long-term success. Tune in to unlock your potential and start living your best life today! KEY TAKEAWAYS Set hard goals that excite and challenge you to take action. Move from motion to action by prioritizing non-negotiable tasks. Establish intentional rituals to create productive routines. Optimise time by eliminating procrastination to achieve more in life. Maximise productivity to gain both time and financial abundance. BEST MOMENTS "Time is so, so precious because we cannot buy more of it. But what we can do is optimize the time that we have. If we optimize the time we have, we are more productive. And usually if we are more productive, we get more money. So then you have more money and more time to do more of the things that you want to do with the people that you love." "I want you to be so excited about this goal that you are jumping out of bed in the morning. Obviously not realistically because no one actually does that, but I want you to. That's the sort of excitement and scary that I want you to make that goal." "It's great having goals, it's great having a plan, but if you don't action anything, the plan is useless. It's absolutely useless. And a lot of us will find ourselves sitting in motion thinking that we're actioning stuff." "You choose one thing every single day that you want to do that is going to get you to that hard goal and you get it done. There's no negotiation between you doing it and not doing it. So you've got to really trust yourself and commit to that non-negotiable."  "I want it to be more intentional. So I would say a routine is more like your habits fall together, whereas a ritual, you are more intentionally doing things that you know you need to action to get you there."   ABOUT THE HOSTLou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. CONTACT UShttps://linktr.ee/theexerciseengineerlou@theexerciseengineer.com

Join Lou as she tackles various fitness myths and debunks them! From the belief that the body can't surpass a certain weight to the misconception that eating late at night leads to fat storage. Lou provides explanations and insights into why these myths are not accurate and the importance of finding what works best for each individual. Encouraging you to be patient, embrace the journey, and discover sustainable methods for reaching your fitness goals. KEY TAKEAWAYS Don't believe the myth that your body can't get past a certain weight. While there is a concept of set point theory, it is more likely a mental block or a result of calorie deficits and maintenance calories. Calories on menus can be beneficial for understanding what you're eating and making informed choices. It helps with calorie awareness and can support weight management goals. Eating late at night does not automatically lead to weight gain. It's more about overall calorie intake and adherence to a calorie deficit. Focus on the 30-day approach and avoid mindless snacking after dinner. The "whoosh effect" is not well-researched and may not be a reliable phenomenon. Plateaus and weight fluctuations are normal in a weight loss journey, and consistency and patience are key. Building muscle and losing fat at the same time is possible. It requires a balanced approach to resistance training, tracking calories, increasing protein intake, and being patient with the process. Enjoying the journey and finding movement that you love is crucial for long-term success. BEST MOMENTS"I think once our bodies get to that particular weight they think, yeah, no, I'm at that weight now and i think a lot of the time that can be a placebo effect.""Calories on menus put me off ordering what I actually want to order.""Eating late at night is probably the worst thing you can do and it will be stored as fat.""I personally think they can be extremely beneficial just to help people understand the basics of sort of what they're eating, what they're putting in their body.""There is nothing wrong with increasing your glucose after a meal because your body knows it's coming." ABOUT THE HOSTLou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. CONTACT UShttps://linktr.ee/theexerciseengineerlou@theexerciseengineer.com