ESGfitness.co.uk 00:00 Introduction and Fitness Trackers 06:45 Understanding Weight Loss and Caloric Expenditure 14:00 The Psychology of Binge Eating 21:54 Starting a Weight Loss Journey 30:06 Goal Setting and Time Management 40:09 Conclusion and Wrap-Up

Join commit to 6 here 5 things you need to know about cortisol. If you’re confused about any of this please do shoot me a message & if you know anyone who would benefit from this please share with them.

Join us here 00:00 Embracing the 'Fuck Average' Mentality 02:56 The Hard Work Behind Extraordinary Results 06:14 Challenging Average Norms and Statistics 09:06 Taking Control of Your Life and Choices 12:02 The Power of Community and Support

Join commit to 6 00:00 Commit to Six: Positive Transformations 02:56 Aging and Health: Defying the Norms 05:47 Strength Training: A Lifelong Journey 10:07 Setting Standards: Balancing Healing and Growth 17:03 The Ripple Effect of Personal Growth 22:23 Understanding Muscle Gain and Strength Training 28:01 Goal Setting and Motivation Strategies 34:40 Managing Hunger and Eating Habits 37:31 Challenges for Small Women in Weight Management

Join the free workshop here. Secure your space on commit to 6 here.

ESGfitness.co.uk 00:00 Introduction and Seasonal Reflections 01:52 The Importance of Reset Weeks 06:09 Challenges of Consistency in Habits 12:35 The Role of Journaling in Personal Growth 16:39 Setting and Adjusting Personal Standards 23:17 Exploring Hypnosis for Behavioral Change 25:07 The Power of Beliefs in Behavior Change 30:27 Coping Strategies vs. Distractions 33:16 Understanding Weight Fluctuations During Recovery 34:41 Managing Non-Negotiables When Ill 39:41 Finding Enjoyment in Exercise 46:12 Reprogramming Long-Standing Beliefs About Exercise

Fit people burn less calories & how to lose those last 5lbs This episode is primarily for: 1) shorter woman struggling to achieve and maintain a healthy weight and most importantly to look and feel her best 2) looking to lose the last 5 or so lbs to feel their best 3) you have a 'fuk average' vibe and an energy to get the most out of life head over to esgfitness.co.uk fill in the application form I would love to work with you. 

ESGfitness.co.uk 00:00 The Diet Dilemma: Moving Beyond Restriction 03:00 The Role of Environment in Health Choices 06:01 Understanding Supplements: Berberine and HRT 08:59 Navigating Weight Loss: Mini Bulks and Strength Training 11:56 The Impact of Environment on Willpower 14:51 Creatine: Benefits Beyond Performance 18:07 The Slow Carb Diet: A Critical Review 20:47 The Importance of Non-Negotiables in Dieting 24:13 The Myths of Cheat Days and Binge Eating 26:54 Seasonal Eating: Fruits, Vegetables, and Sustainability 30:02 Final Thoughts on Health and Dieting

ESGfitness.co.uk Chapters 00:00 Introduction and Light Banter 01:34 Navigating HRT and Weight Loss 06:18 Controversies in Menopause Treatment 07:13 Balancing Self-Care and Discipline 10:04 Understanding Muscle Pain After Exercise 14:14 The Importance of Consistency in Training 16:56 Calories vs. Protein: What Matters More? 19:25 Balancing Tracking and Freedom in Dieting 35:21 Focusing on Feelings Over Appearance 42:20 Travel Dreams and Aspirations 46:53 Life Advice and Reflections 52:08 Advice for the Teenage Self 57:37 Mastering New Skills

I work with a lot of people who are sticking to low calories, tracking everything and finding they are not losing weight. On paper they should be… Let's explore why & what to do about it Apply for coaching here

ESGfitness.co.uk 00:00 Breaking Breakfast Norms 08:56 Sustainable Fat Loss Strategies 18:07 Realistic Body Goals and Expectations 31:08 Mindset Shifts for Long-Term Success 46:49 Navigating Hormonal Changes and Nutrition

Ep. 728 - Body image & 'I will do it next time' mentality ESGfitness.co.uk

ESGfitness.co.uk Chapters 00:00 Conference Insights and Networking 02:59 Breathwork Experience and Emotional Release 05:55 Coaching and Client Traits 09:01 Alcohol's Impact on Fitness Goals 12:10 Managing Bad Days and Mindset Shifts 15:08 Understanding BMI and Health Metrics 18:11 Fitness Trackers and VO2 Max Accuracy 20:56 The Role of Weighted Vests in Walking 23:54 Nutrition and Drug Insights from Conferences 26:58 The Importance of Exercise Beyond Weight Loss 30:05 Essential Foods for a Healthy Diet 33:03 Misinformation in Health and Fitness 36:08 Final Thoughts and Wrap-Up

ESGfitness.co.uk 00:00 Introduction and Catching Up 02:03 Favorite Breakfasts and Coping with Emotional Ups and Downs 05:32 Traits of Coachable Clients and Overcoming ADHD Paralysis 08:27 Utilization of Excess Protein and Benefits of Supplements 17:25 Navigating the First Weekend of a New Program 21:11 Importance of Routine and Self-Care 28:18 Finding Alternative Coping Mechanisms and Personalized Supplement Recommendations

ESGfitness.co.uk Chapters 00:00 Cardio Training for People Over 40 11:45 Overcoming Judgment Around Food Choices 26:00 Metformin for PCOS 36:35 Bouncing Back After a Week of Struggling or Fatigue 39:19 Navigating Motivation and Energy Levels

ESGfitness.co.uk Ep. 725 - Self belief, Awful exercise advice & why people do 'stupid' things to lose fat Chapters 00:00 Building Self-Belief 03:22 The Power of Range Targets 10:59 Debunking Exercise Class Myths 18:04 The Importance of Exercise for Cardiovascular Health

ESGfitness.co.uk Chapters 00:00 Exploring Jiu-Jitsu and Kickboxing 07:05 Pushing Yourself in Workouts 14:07 Dealing with Setbacks in Nutrition 19:53 The Role of Mindset in Fitness Goals 28:14 The Importance of Full Commitment 39:43 Emerging Trends in the Fitness Industry: AI and Wearable Technology 52:02 The Underappreciated Aspect of Sleep 54:45 The Transformative Power of Weight Training

ESGfitness.co.uk Chapters 00:00 Introduction and Reflection on Goal Setting 01:27 Setting Goals for Optimal Health and Well-being 02:26 The Importance of Sleep for Mood and Energy 03:53 The Role of Protein in Improving Mood 05:45 Fitness as a Catalyst for Increased Capacity and Energy 08:09 Motivation Beyond Health: Aligning Goals with Personal Interests 12:14 The Positive Impact of Prioritizing Health and Quality of Life

Join commit to 6 Chapters 01:26 Optimal Timing for Weight Training 06:00 Understanding Weight Fluctuations and Maintaining Body Composition 09:20 Managing Stress: Setting Boundaries and Prioritizing Self-Care 12:14 Changing the Mindset Around Using Food as a Coping Mechanism 22:19 Rewarding Yourself Without Food or Alcohol: Alternative Ways to De-Stress 26:37 Conclusion

ESGfitness.co.uk/commit Ep. 721 - why it's so hard to invest in yourself & what to do when you lack self belief

Join here! Hope to see you there.

Chapters 00:00 Introduction and Poo Science 06:54 Maintaining Consistency and Routine in Training 17:54 The Benefits of Early Morning Productivity 18:27 Training for Strength vs. Muscle Building 23:13 Roasting Instagram Pages: A Humorous Segment 24:10 Optimizing Your Social Media Presence 27:49 Understanding Weight Gain and Loss 28:57 The Role of Meal Timing in Fat Loss 30:19 Frequency of Muscle Training for Growth 35:02 The Power of Psychological Techniques in Pain Management 43:36 Tips for Lowering Cholesterol Levels

ESGfitness.co.uk/commit 00:00 Weight Loss After Low-Calorie Diet 02:26 Choosing Between Push-Pull-Legs and Full-Body Workouts 04:26 Tracking Food and Awareness 05:51 Commit to Six: No 'On Plan' or 'Off Plan' Foods 16:37 The Importance of Protein and Macros for Fat Loss 19:28 Trying New Exercises and Attending Classes 19:57 Core Strengthening During Perimenopause

ESGfitness.co.uk/commit Chapters 00:00 Accuracy of Body Analyzer Scales and Body Composition 01:26 The Role of Running in Weight Loss 02:47 Exercise for Mental Health and Mood Improvement 05:24 Focus on Feeling Good First 08:39 Equivalence of Treadmill and Outdoor Walking 09:39 Balancing Steps and Calorie Intake 10:25 Electric Muscle Training and Strength Training 13:17 Estimating Maintenance Calories and Weight Loss 15:03 Managing Fatigue on Medication 17:31 Overcoming Plateaus in Strength Training 18:56 Tracking Food: Before or After Cooking? 20:05 Static vs. Dynamic Stretching

Ep. 716 - the simplest way to lose fat! if you often feel overwhelmed this is for you! ESGfitness.co.uk

ESGfitness.co.uk Chapters 00:00 Introduction and Weekend Activities 06:07 Understanding Body Composition Changes in Women 07:20 Exploring Les Mills Workouts 13:29 Managing Self-Sabotage and Staying Committed 18:03 The Role of AI in Fitness Apps 22:15 Coaching Strengths: Technical Corrections and Pushing Outside Comfort Zones 23:33 Discovering and Embracing Unique Skills 25:26 The Desire to Learn and Grow 26:16 Mottos for a Fulfilling Life 38:18 Improving Mobility and Functionality 42:42 The Benefits of Staying on a Program

Ep. 714 - The science of behaviour change is the key to long term results on commit to 6 we blend the science of fat loss with psychology and behaviour change. If you want long term results this is for you. Find out more here

ESGfitness.co.uk Chapters 00:00 Introduction and Nicknames 04:32 Setting Realistic Goals for Fat Loss 15:10 Creating a Varied and Flexible Workout Routine 17:49 Improving Cardiac Health through Cardio Training 23:04 Using Multiple Measurements to Track Progress 26:41 Finding Enjoyment and Sustainability in Fitness 27:44 Beyond Scale Weight 32:24 Living Your Perfect Day 34:43 Personal Stories and Insights 50:08 The Truth About Vaginal Douching

apply for coaching here: ESGfitness.co.uk AI Takeaways Mindset and imperfect action are common struggles when it comes to fitness goals. A reset week after a holiday can help clients get back on track and realign with their goals. Creating a routine and using pattern interrupts can break old habits and promote consistency. Focusing on process goals over outcome goals is important for long-term success. Tracking streaks should not be overemphasized, as they can lead to an all-or-nothing mentality. Finding balance is key to enjoying both a healthy lifestyle and occasional indulgences.

ESGfitness.co.uk Ep. 711 - Pre & post natal, Shift work & sh*tting yourself from an aloe vera cleanse Go follow Clare here

ESGfitness.co.uk AI Takeaways Balancing work and family life can be challenging, but it's important to embrace the present moment and enjoy the time spent with loved ones. Incorporating weight workouts into a busy schedule can be achieved by adding shorter workouts during the week in addition to a longer session on the weekend. When trying to lose the last few pounds, it's important to continue lifting weights to maintain muscle mass and focus on overall body recomp. Setting goals beyond weight loss, such as performance goals or pursuing hobbies, can provide a sense of purpose and fulfillment. Mobility training can be a useful addition to most people's fitness routines, and it's important to start with basic exercises and gradually progress. Mobility training is important if it helps improve day-to-day activities or addresses specific mobility issues, but it may not be necessary for everyone. Lifting weights with good form can also improve mobility. Consult a doctor if you have low iron levels, as they can provide guidance on supplementation. Food preferences vary among individuals, and it's okay to not enjoy certain foods that others love. When camping, it's important to make sensible food choices, but also to enjoy the experience and not stress too much about food.

Try dieting the right way - the way that makes your feel better, not worse! ESGfitness.co.uk 

ESGfitness.co.uk AI Takeaways Ear health is important and can affect balance and overall well-being. Horse therapy can be a unique and beneficial form of therapy. During pregnancy, it is important to focus on a healthy rate of weight gain and prioritize overall well-being rather than weight loss or body composition. Consuming diet sodas in moderation is generally considered acceptable, but it is important to listen to your body and make choices that align with your goals and preferences. Hydration is important, and while spreading water intake throughout the day is beneficial, it is not necessary to adhere to a strict schedule. When it comes to eating around exercise, personal preference and gastrointestinal comfort should be considered, rather than specific macronutrient timing. There are many inspiring individuals in the fitness industry who can provide valuable insights and motivation. Indulging in guilty pleasure foods occasionally can be enjoyable and should be balanced with an overall healthy lifestyle.

ESGfitness.co.uk AI generated Takeaways Find activities that work for you to relax and reduce stress, such as power washing, walking, or engaging in creative pursuits. Prioritize tasks and write them down to reduce mental clutter and increase productivity. Don't overthink the specific hormones involved in relaxation and stress reduction; focus on finding activities that make you feel good. Take action on the things that are causing stress or worry, rather than dwelling on them. Journaling can be a helpful tool for processing thoughts and emotions, and there is no right or wrong way to do it. Be self-aware and identify what activities or situations bring you joy and relaxation, and incorporate them into your routine. Seeing the time 11:11 can be a reminder to express gratitude and thank the universe for the present moment.

If you have any questions fill in the application here to give me some context and I will email you AI Takeaways Flexible dieting without enough structure rarely works for people, especially women on lower calories. Meal plans provide structure and reduce stress, overwhelm, and preoccupation with food. A middle ground approach that combines structure and flexibility is the most effective. Creating a personalized meal plan with foods you enjoy leads to better adherence and results. The 3:1 method involves structured meals and snacks during the day and flexibility in the evening. Consistency and common sense are key when following a meal plan.

ESGfitness.co.uk AI Takeaways Embrace change and find positive ways to adapt to new routines. Focus on creating a supportive and caring coaching environment. Take control of your health and fitness journey and make positive changes. Use intuitive eating principles to listen to your hunger signals, but be mindful of the obesogenic environment we live in. Consider a structured meal plan to break the cycle of overeating and binge eating. Moderate consumption of Diet Coke or similar beverages can be a helpful tool to manage calorie intake.

Apply for coaching here AI Takeaways Cravings for unhealthy foods can be habitual or driven by the body's evolutionary need for calories. Supporting oneself when feeling unwell or overworked involves listening to the body, seeking external perspective, and taking breaks when needed. Transitioning to maintenance calories can be determined by personal goals, feeling comfortable in one's body, and considering overall well-being. Strength and fitness have a significant impact on overall health and longevity, and should be celebrated alongside weight loss goals. Having a range of calorie targets allows for flexibility and prevents yo-yo dieting. A calorie surplus works over time and not on a day-to-day basis. Cycling can be equivalent to walking in terms of steps and calorie burn. Taking breaks and reducing mental fatigue is important when hitting a plateau. Don't get too obsessed with the number on the scale; focus on non-scale victories. For individuals with ADHD, having a structured meal plan can be beneficial.

Fill in this application if you're ready to change your life for the better AI Takeaways Going through the 'dip' is necessary to achieve goals, and it's important to persevere and stay committed even when the process becomes less exciting. Focusing on immediate benefits and feeling good can be more motivating than solely focusing on the end result. Motivation should be a byproduct of taking action and seeing results, rather than a prerequisite for starting. Approaching maintenance with a different goal, such as improving strength or body weight ratio exercises, can help shift the focus away from the scale. Misconceptions around calorie intake and metabolism can lead to confusion, and it's important to understand the concept of energy balance. Calorie needs vary based on factors such as height, activity level, and body mass. Understanding individual differences in metabolism and genetics is important for body recomposition. Weight loss drugs can be effective for certain individuals but should be used under supervision and with attention to nutrient intake. Consistency and sustainable habits are key to maintaining a healthy weight. Intuitive eating is a valuable approach, but conscious effort is still required to make healthy choices in our obesogenic environment.

Apply for coaching here - doing this could change your life! AI Takeaways Claire is working with the fire service to provide training programs and workshops on strength training for longevity and career development. Research on the health effects of seed oils is inconclusive, but a poor diet high in cheap oils may contribute to negative health outcomes. To manage food waste, consider saving leftovers for future meals or only eating the fruits and vegetables that are left over. HRT can mitigate the effects of low estrogen on muscle gain and recovery, but other symptoms may still impact overall health and fitness. Coaches may reject clients who are not willing to make necessary changes or exhibit behaviors that are outside the scope of their expertise. Low carb diets are not necessary for fat loss in bodybuilding, and many competitors maintain moderate to high carb intake. When struggling with fat loss, assess adherence to targets and consistency before considering a drop in calories. Consistency and adherence are key to achieving desired results in fat loss. Being mindful and aware of one's actions is important in maintaining adherence and avoiding slip-ups. Calorie tracking apps like MyFitnessPal may provide recommendations that are not suitable for everyone, and personalized targets are necessary. The line between intentional fat loss and diet culture can be blurred, and it is important to consider one's intent and underlying reasons for wanting to change. Body confidence and aesthetic goals are not mutually exclusive, and it is possible to work on body image while pursuing fat loss.

find out about working with us: ESGfitness.co.uk AI Takeaways Advocate for HRT during a doctor's appointment by clearly listing your symptoms and struggles. Having structure in meal planning can help with calorie tracking and reduce choice overwhelm. Focus on personal progress rather than comparing yourself to others. Change your self-perception by building evidence for yourself and meeting new people who see you differently. Low-carb diets can be beneficial for some people in reducing hunger and making it easier to create a calorie deficit, but it ultimately depends on personal preference and what works best for you. Rapid weight loss is often due to water weight, not fat loss. It's important to understand the difference and not be swayed by quick results. When considering whether to make a change or walk away from a situation, it's important to assess whether your values are aligning and if there is a balance between different areas of your life. Getting enough sleep is crucial for overall well-being and can have a significant impact on weight loss and energy levels. When navigating social situations while following a specific diet, it's not necessary to explain yourself or make others feel uncomfortable. Simply saying 'no, thanks' or 'I'm full' is sufficient. Making a plan, even in uncertain situations, can help provide structure and increase the likelihood of sticking to goals. It's important to be flexible and adjust the plan as needed.

Apply for coaching here AI take Takeaways Exercise alone is rarely enough to lose fat; fat loss is dependent on energy balance. Basal metabolic rate and non-exercise activity thermogenesis (NEAT) have the biggest impact on energy expenditure. Calorie tracking is not accurate, even for professionals, and consistency is key. Using a meal plan can help create consistency and identify if adjustments are needed. Adopting a growth mindset and seeking support can lead to long-term success.

Apply for coaching here AI Takeaways Comfort eating is a learned behavior that involves using food as a mechanism to soothe uncomfortable emotions. While comfort eating is normal, it's important to manage it and find other ways to seek comfort. The impact of protein bars on results depends on individual circumstances, but it's generally better to have a balanced meal instead of relying on protein bars. After taking a break, it's helpful to have a plan and commit to it to get back on track. Thinking about food is common, but it's important to have other exciting activities and interests in life to reduce food preoccupation. A low resting heart rate can indicate a lower resting metabolic rate, but it's not necessarily a bad thing for fat loss. Factors like fitness level, excess weight, genetics, and medications can influence heart rate.

Apply for coaching here AI Takeaways When traveling, it's possible to eat less and make healthier choices by being mindful and avoiding mindless snacking. Rushing weight loss goals can be counterproductive, and it's important to focus on sustainable changes and enjoy the process. Breaking unfavorable habits requires acceptance, self-reflection, and finding alternative activities or rituals to replace them. Bloating can have various causes, including PMS, stress, certain foods, or eating too quickly or too close to exercise. The preference for high-fat or high-carb diets is largely subjective, and what works best for one person may not work for another. Reducing starchy carbs and increasing protein and fiber intake can help with weight loss, but the overall calorie deficit is the key factor. Lower carb diets may reduce hunger and be beneficial for individuals with insulin resistance, but individual needs and preferences should be considered. Competing is a complex topic that will be discussed in more detail in a future episode.

Not enough people talk about how hard it is for small women to lose fat! Apply for coaching here AI Takeaways Small women have a harder time losing fat and need to diet on lower calories compared to taller women. Increasing activity levels can help small women create a calorie deficit while eating more calories. Accepting a slower rate of fat loss allows small women to diet on higher calories and enjoy the process. Portion control and choosing nutrient-dense foods are crucial for small women on lower calorie diets. Having structure and support is important for small women to achieve sustainable results. I hope you enjoy this one - please do share it with someone who might benefit :) Em x

The last thing you need is another fat loss focused diet. Click here to find out more Click here to whatsapp me!

Join commit to 6 here AI Takeaways Recovering from COVID-19 can take time, and it's important to listen to your body and give yourself the necessary rest and care. When dealing with cravings for high-sugar foods, it's important to practice moderation and mindfulness. Adding the desired food to a larger, more satisfying meal can help prevent overeating. Choosing the right trainers for the gym depends on individual preferences and needs. While some people prefer running shoes, others opt for trainers with more support and stability. Inconsistent menstrual cycles can make it challenging to track weight fluctuations. It's important to focus on overall health and well-being rather than solely relying on scale weight. MCT oil is not necessary for everyone and its health benefits are not well-established. It's important to be mindful of the calorie content and consider other sources of energy and nutrition. Complimenting strangers and finding joy in mundane tasks can have a positive impact on overall well-being and create meaningful connections with others.

Join commit to 6 here Whatsapp me here AI Takeaways Perfectionism, over-restriction, end-point mentality, and unrealistic expectations are common reasons for yo-yo dieting. Embracing imperfect action and focusing on progress rather than perfection can lead to sustainable results. Setting range targets instead of specific goals can prevent feelings of failure and promote consistency. Adopting a long-term lifestyle change mindset and finding immediate rewards can make the journey more enjoyable. The Commit to Six program offers a comprehensive approach to ending yo-yo dieting and achieving sustainable results. ESGfitness.co.uk/commit

Join out next intake here AI Takeaways Breaking free from perfectionism, over-restriction, and short-term mindset is crucial for sustainable weight loss. Exercise, particularly weight training, is important for building muscle and achieving body composition goals. Building confidence and finding a beginner-friendly approach can help overcome the fear of going to the gym. Behavior change is a key aspect of successful weight loss and overall well-being. Seeking help and coaching can provide valuable perspective and support in achieving health and fitness goals. Big welcome to @Katie_ESGfitness - We are so happy to have you!

Join commit to 6 here! AI Takeaways Focus on the positive changes you have made in your fitness journey, even if you haven't reached your goals yet. Identify what is working for you on the days when you are adherent to your plan and find solutions for the days when you struggle. Seek support for mental stress and consider reducing workload if it is contributing to burnout. Weight loss is not just about increasing physical activity; it also requires finding a balance with nutrition and making sustainable lifestyle changes. Supersets can be an effective way to save time and increase muscle gains during workouts. Supersets can be practical for workouts, but it's important to be mindful of how exercises are programmed, especially in a commercial gym setting. Drop sets can be an effective way to push muscles to fatigue by reducing the weight on the last set. Cutting and bulking cycles are commonly used in bodybuilding to optimize muscle growth and fat loss, but they may not be suitable for everyone. Realistic intention setting involves considering factors like travel plans and making adjustments to goals and targets accordingly. Running is not inherently bad for weight loss, but it's important to maintain a calorie deficit and consider individual circumstances and preferences. The concerns raised about additives and emulsifiers in ultra-processed foods should be approached with moderation and common sense, rather than strict avoidance. Finding a middle ground and making informed choices based on individual circumstances and goals is key to maintaining a balanced approach to nutrition and exercise.

ESGfitness.co.uk/commit AI Takeaways Imperfect action is better than inaction, as even small actions can have a significant impact. The law of diminishing returns applies to various aspects of life, including exercise, work productivity, and enjoyment of food. Finding balance is crucial for long-term success, whether it's in dieting or other areas of life. Enjoying food in moderation allows for satisfaction without compromising health and fitness goals. Commit to Six is starting soon, offering an opportunity for individuals to make positive changes in their lives. Join here

Join the next commit to 6 here AI Takeaways: Find comfortable gym clothes to boost confidence and enjoyment during workouts. Focus on doing workouts for enjoyment rather than solely for gains. Consider going to the gym during quieter times to reduce anxiety. Practice good gym etiquette by putting weights away, sharing equipment, and being considerate of others. Progress in the gym by gradually increasing weights and pushing oneself to failure. Mindfully going over calorie range occasionally is okay, but be aware of the impact on fat loss goals. Use rest times during workouts to ensure proper recovery and maximize performance. Consider a Mediterranean-based diet for reducing inflammation and improving overall health. Don't avoid addressing setbacks or off-track moments; acknowledge them and seek support to get back on track. Work on observing and questioning negative thoughts to reduce their impact. Strength training is beneficial for preparing the body for menopause and overall health. Don't assume menopause will be a negative experience; it varies for each individual.

Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting Join the wait list for the next intake here

Ep. 689 - 13 things to know if you want to lose fat for good Ready to change? click here

Join the priority list for commit to 6 here Takeaways Take action and make positive changes without waiting to have everything figured out. You don't need to resolve all your personal issues before achieving your goals. Maintain activity levels when returning to work by finding opportunities for movement and incorporating exercise into your routine. Make the most of the equipment available in a poorly equipped hotel gym and consider bodyweight workouts. Avoid overeating by being mindful, understanding your triggers, and making better choices in the moment. Reflect on setbacks and learn from them to make better choices in the future. Chapters 00:00 Introduction and Q&A Format 01:45 Taking Action and Making Positive Changes 08:54 Resolving Personal Issues and Achieving Goals 15:16 Maintaining Activity Levels When Returning to Work 26:20 Avoiding Overeating and Making Better Choices 32:36 Reflecting on Setbacks and Learning for the Future 36:28 Conclusion and Call to Action

Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle

Welcome to new coach Toni! She specialises in peri menopause You can find her on instagram here @toni_ESGfitness & apply to work with her here

Ep. 686 - Mindset books, backloading calories & Padel Find out about commit here: ESGfitness.co.uk/commit

Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'. ESGfitness.co.uk

Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism ESGfitness.co.uk

Ep. 683 - Agressive dieting Apply for coahcing here

Ep. 682 Q&A - reality of maintenance, ozempic, practical mindset change & increased steps and hunger ESGfitness.co.uk/commit

Join commit to 6 here. Talk to me first here. Ep. 681 - Self improvement & a pep talk for commit to 6

What you need to know about cortisol, fat loss & stress. Apply for coaching here

Ep. 681 - Q&A - tummy tucks, binge eating, types of fat & stubborn fat storage Join commit to 6 here Chat to Emma first on WhatsApp here

Need some help? Fill in the application here

Ep. 679 - Evening overeating If you stuggle with this we would love to help you! Click here: ESGfitness.co.uk/commit

Ep. 678 - Q&A Alcohol, Estrogen & hunger, Menopause symptoms & fat loss, Cortisol and getting smaller legs Apply to join us here

Apply for coaching here: ESGfitness.co.uk

BONUS - 'It's not all down hill after menopause' - how to start when you feel overwhelmed. Hear from committed client Nicola about her experience on commit to 6. She's been here almost a year. Join commit to 6 here

Ep. 676 - Q&A - lifting straps, Fitbit & Apple Watches, Squat Vs leg press & tracking meals you haven't cooked Join our next intake here: ESGfitness.co.uk/commit Message me 'commit' for the early bird link here

If you feel like you need to miss out to lose fat this episode is for you. We discuss how to approach holidays social event etc but probably not how you've heard most coaches talk about it before. Also - why you shouldn't have a goal weight and what the opposite of ick is. ESGfitness.co.uk/commit

Ep. 673 - Q&A bloating, breakfast, tracking fruit & veg, metabolic syndrome & lower body workouts Join our next intake here

What comes first - losing fat or believing you can lose fat? ESGfitness.co.uk

busy & overwhelmed? this is for you.

EP. 671 - Q&A - performance driven, managing low days, squat depth, Holiday tips Apply for coaching: ESGfitness.co.uk

'Binge eating.. is it possible to ever stop? I am so lost’ I am sure a lot of people can resonate with this - this episode will take away the stigma and give you some actionable points. Fill in the application here if you'd like some 1-1 help.

Ep. 669 - Q&A - skinny rice, cardio, losing fat & building muscle, set point theory & tips for our younger selves ESGfitness.co.uk/commit

Ep. 668 - How diets work - the 3 dieting categories Join commit to 6 here: ESGfitness.co.uk/commit WhatsApp me here with any Qs!

How to change (when you lack motivation & energy ) Join commit to 6 here WhatsApp me here

I've been coaching women to lose fat & keep it off for over a decade. Today I share 4 of my most effective coaching principles Join commit to 6 here WhatsApp me here

Ep. 666 - Q&A - getting started, morning routines, imperfect action & the afternoon slump Join commit to 6 here

What the evidence says about adherence and how to apply it to fat loss and coaching Join commit to 6 here WhatsApp me here

Join us here WhatsApp me here Ep. 663 - Ditch the scales & lose more fat.

Message me here saying 'commit' for the early bird link to commit to 6 :)

Ep. 671 - Shift workers & women with PCOS this is for you! Join commit to 6 here WhatsApp me here

Quick Q&A with Maureen! Join the commit to 6 list here!!

Ep. 658 - Q&A - eating after 8pm, tractors, PMS & when to reduce calories Apply to our next coaching intake here.

Make sure you are not so fixated on metrics that you lose sight of the outcome you are actually working towards. & why that last few lbs is the hardest to lose. ESGfitness.co.uk

Ep. 657 -Q&A Hyrox, weekend balance, body image, pain science apply for coahcing here: ESGfitness.co.uk

How to budget calories (and money) without resenting it. My 3 principles explained. apply to work with us here: ESGfitness.co.uk

Ep. 655 - Q&A Hunger, biscuit tax, letting your feelings dictate your actions and what comes first relationship with food or fat loss? Apply to work with us here: ESGfitness.co.uk

3 topics today: 1) how to change your life 2)how I plan to get in my best shape over the next 3 months 3) the wisest words about weight loss from one of my clients that everyone needs to hear. Apply for coaching: ESGfitness.co.uk

Ep. 483 - Q&A Dad bods, feeling 'enough', supplement break downs & cheat meals. This one got deep! Join the team here

Apply to work with us here: ESGfitness.co.uk

Ep. 481 - The benefits of fasting (time restricted eating) ESGfitness.co.uk

Join our next coaching intake: ESGfitness.co.uk/commit Ep. 480 Q&A - willpower, stress, cortisol, dizzy spells & wishy washy goals

Ep. 479 - Q&A - estrogen supplements, how to GET UP & should you do HYROX Join commit to 6

How to make this time different. ESGfitness.co.uk/commit

*almost* full team Q&A!! Click here to join commit: ESGfitness.co.uk/commit

Join us here! Topics we covered:GlutaminePost surgery recoveryPersonal fat thresholdExercise & menstrual cycle lossThe scales tripping you up

Mission: End Yo-you dieting! Join us here: ESGfitness.co.uk/commit

Ep. 643 - time to exercise - a reframe & pep talk ESGfitness.co.uk

The 30HD approach. This is the solution to anyone who is put off by the scale weight. Join our next coaching intake here

Join commit to 6 here Ep. 642 - Q&A - BMI, microbiome & back to exercise post illness

The science behind the hype. esgfitness.co.uk

Q&A IVF & fertility, impatience & why follow a workout promo ESGfitness.co.uk

2 very simple things you can do to get better results. Apply here for coaching

New year motivation (& drops), Fatigue & will power ESGfitness.co.uk

Q&A -instagram v reality, weight gain as you age, Berberine & more! ESGfitness.co.uk

Apply for coaching here Surfing the urge & dealing with PMS

Advancing in your career, Asking for advice over feedback, Process over outcome, 'I stick to it for a week then give up' Range targets Click here to apply for coaching

How to make sure you don't become the stereotype of January dieters. Apply for coaching here. WhatsApp me here

 I quite like an aggressive diet in January. I am sure that will surprise some people.  Listen to this to find out how to capitalise on January motivation without falling for the all or nothing mindset. Apply for coaching here WhatsApp me here

Ep. 631 - Overrated or underrated *Christmas bonus* Find out about Commit to 6

Back for another Q&A with Maureen! Over eating when alone, not tracking & creatine & brain fog Apply for coaching here

Winter Environment and fat lossOzempicGetting back on trackMaintenance behavioursPotato protein & more! Coaching info

Knowing what to do but not doing it. *New coach Maureen intro* Apply for coahcing here

Today’s episode is all about how your habit tracker is setting you up for failure and a better solution for you. 🎯 🎯WhatsApp

We cover:When to train or not when illLong term change for long term resultsFasting and fasting around your cycleThe power of community& Glute stim! ESGfitness.co.uk/commit

3 principles to help you manage fat loss & social eating & Lesson's from check ins. Apply for coaching here: ESGfitness.co.uk

Commit Types of deadliftsTempo workPMS & mood& managing social events ESGfitness.co.uk

(commit42 sneak peak) Join commit 42 here for more.

Seeing December as a challenge & how to mentally approach it Coaching info here

Thoughts on fat loss in December. & going into December (no matter what your goal) with intent. Join commit42 here

Message me '42' esgfitness.co.uk/commit42

🧠80/20 principleLoose skinWhere fat loss comes fromThe law of finishing returnsCommit42 life audit & moreclick here for details👀🎯

message me '42' esgfitness.co.uk/commit42

ESGfitness.co.uk/commit42 Its not a fat loss challenge, its a better you challenge… that may include fat loss but not necesarily.

Full team Q&A - what a treat!!!Front squat v back squatMaking good choices when hungrySharon fruit, Puck yes or no &more! ESGfitness.co.uk

Find out more here @ESGfitness

🤶 Holiday season 🔥Dealing with hormonal hunger ✅Deload weeks 🎯Dropping calories  & more! ESGfitness.co.uk Enjoy ❤️

Maintaining a positive mindset, What to do if you fall out of routine,} Menopause & protein timing, Shift workers & does eating healthily get easier For coaching: ESGfitness.co.uk

Do you feel you need to over restrict to see results? This is for you Apply for coaching here

3 out of 4 ain't bad! - Andy & Ruth join me to answer your awesome Qs!➡️ How Ruth Joined the coaching team➡️ Creatine weight gain expectations➡️ body fat measures➡️ Foster parent héros!➡️ How to reduce overwhelm➡️ Trusting yourself&much more!Enjoy ❤️ ESGfitness.co.uk

Embrace not being average. Apply for coaching ⁠here⁠

Q&A with @claire_esgfitness ❤️➡️The benefits of shorter workouts🌮Exercising vs training 🌚How to deal with exhaustion 🙋‍♀️Body image in the gym & post baby🩻Core work for lower backEnjoy❤️ Work with us here

Coaching info. PCOS and inositol Capacity for LIFE Darker mornings the Fat Dr🌚✨ 🩺🩻 &more  ⁠Coaching info.⁠

Ep. 606 - Pep talk (why you don't want to be normal🤪) Embrace not being average. Apply for coaching here

Find out more about coaching here Ep. 605 - Q&A - 🙋‍♀️alternatives to steps, ⛴️course correcting at maintenance & diet advice for cancer

Q&A with Andy Creating rituals, F**K average vibes, WFH snacking habits, & managing half term Apply for coaching here: ESGfitness.co.uk

How to get the most out of coaching... Check ins!! Apply for coaching here

F**k average Dealing with fatigue 💤 Sleep tips 🛌 The 5min rule 🎯 Menopausal weight gain Sign up to commit to 6 here

Menopause training tips🙌Brain fog🧠Range targets 🎯 Implementing routine for better results& more Click here you want to join the next coaching intake 

A sneak peak into commit to 6 Watch the presentation here Find out more about commit to 6 here

This is a brain dump episode based on a conversation with one of my incredible 1-1 clients Let me know if you enjoy this one @ESGfitness

Track free fat loss & why you should try it Apply for coaching here

Q&A with Andy!Collagen V WheyFitbit accuracyPrepping meals Fat loss as a choiceNot tracking and getting resultsThe solution to plateaus Dieting fatigue&more! Join commit to 6 here

I created this as a bit of a reset for my clients who have long term goals but thought I would share it here for all. Click here to apply for coaching Click here for the values worksheet Enjoy! Em x

Re publishing this episode as it's one of the most impactful concepts of my coaching. Let me show you the beauty of imperfect action and convince you this is how you should live your life.  Learn to stop worrying so much about what could go wrong and start to build trust in yourself that you will do your best with whatever life throws at you. ... Inevitably we know that that is all we ever can do - yet we still hold ourselves to these unrealistic expectations and trip ourselves up.  @ESGfitness ⁠ESGfitness.co.uk

Q&A:Comfort eatingGoogle calendar to view your value alignmentUltra processed foodBody positivity& maintaining feeling good! Join commit to 6 here

Menopausal weight gain (despite not changing anything!). If you feel like this: 'I have always been fit & active & trim however recently I have been gaining weight around my tummy especially, hips, bottom & tops of legs. I have just turned 43 & have not changed anything in the way of exercise or eatting but have definitely changed shape which I am struggling with after being the same size/shape most of my life. ' This ep. is for you! Extra help here

Alcohol, realistic fat loss expectations sweeteners & lower half body fat Fill in for coaching: ESGfitness.co.uk

Workout routines while away from the gym Metabolism How often to change workouts & shocking the body with high calorie days & more! Apply for coaching here: ESGfitness.co.uk

In this episode I discuss how to lose fat if you don't want to track calories. Link to prev ep on range targets Link to 3:1 method Apply for coaching here

stress, cortisol & fat loss, are steps accurate rest between sets veganism and cancer & deload weeks (plus more!) ESGfitness.co.uk/committo6

This episode is all about why I do 20min workouts. You can subscribe to my emails here for an example. Hope you enjoy! Em x

Q&A Blood glucose control, whoop & being a bridesmaid Join commit to 6 here

Find out more about coaching here Today's topics include: Alcohol and dieting - should you cut out chocolate? Being busy but getting results The amazing impact of short workouts - are all steps equal? Knowing but not doing & more! 

Building muscle & losing fat during menopause Apply for coaching here

Ep. 543 - Q&A - recovery, supplements, fat loss & menopause, habits & talking to kids about diet Find out more about commit to 6 here

Feel like you've gone a bit off track recently? It's time to reset, re focus and re align your actions with your goals. Join me here More info on our coahcing intake starting monday here

Commit to 6 sign up here. Insulin resistance Non alcoholic drinks Hunger Vs Boredom Weight loss drugs The dip Post workout protein & more!

Ready to commit? Click here

⁠Click here to find out about commit to 6⁠ Why have I put on fat despite not changing diet or exercise?MCT oilMindset changesNot losing weight on low caloriesCalories on menus& more! Click here to find out about commit to 6

If you want to lose fat & keep it off this one is for you. Join commit to 6 here

Q&A with Andy: -HRT & fat loss -Exercise non responders - Zone 2 cardio & much more! Enjoy & join the next commit to 6 here! @ESGfitness

How to get lean & stay lean by not hating your diet with the 3:1 method For coaching enquiries & more info: ESGfitness.co.uk

Hunger regulation Breast cancer drugs and weight loss The motivation dip Is being big boned a thing? Exercise and hunger - type might matter! Amino acids & more! Join commit to 6 here

Today I cover some common myths - why they stick around, what the truth is and what we can learn from them. In today's episode: is fruit fattening because it is high in sugar? do we need to eat breakfast? will eating late at night lead to fat storage? can dieting damage your metabolism? & more... enjoy!! Apply for myth free coaching here

Q&A with Ruth! Falling in the F it bucketMuscle and healthMOOD firstSet point theoryThe Wooooshhh effectMindset & motivation if you've got a long way to goCalories on menus& more!!enjoy & join commit to 6 here

Life is too short not to feel your best. This episode will help you do just that! Apply for coaching here: ESGfitness.co.uk

Lessons from my pottery class How to stop negative self talk, DOMs - is it a good sign? Are muscle knots a thing? How to increase maintenance calories the differences between HIIT and strength training Why you might not want to take creatine tablets & more! Work with me here: ESGfitness.co.uk

Struggle with perfectionism or an all or nothing mindset? This is for you. Apply to work with me: Coahcing: ESGfitness.co.uk Mentoring: AFmentors.com

In this Q&A we discuss: increasing protein - what is the benefit an when does it stop? Intermittent fasting Keto ultra processed foods, menopause symptoms pre diabetes over training & more! Apply to work with us here: ESGfitness.co.uk

The key to fat loss (how to make strong decisions & stick to them) Also I get a little emotional about a client. and here are the mindset principles Oh and you can apply to work with me here if you resonate with this podcast I really want to help!

Bonus episode: if you struggle with the all or nothing mentality you must listen to this one! Need some help getting out of the yo-yo dieting cycle? apply to work with me below: ESGfitness.co.uk

Q&A with Andy PCOS Aspartame HRT Working out at home book recommendations &more! You can join commit to 6 for the next 5 days only! ESGfitness.co.uk/committo6

.This episode is about my ethos behind coaching & why I am so passionate about putting an end to yo -yo dieting Work with me here.

Questions form the commit to 6 coaching group: What to do when things change Weight spike & hormonal mood combo Staying focused after initial success Cardio, HIIT and health When is it disordered eating? What's better - fruit or veg? How to apply progressive overload & more! Find out more about commit to 6 here

How to navigate 'holiday mode' & if life long dieting sounds like you then I want to help you. It doesn't have to be like this! Click here

The psychology of rep ranges, Fat burning zones and body fat loss, Moving away from tracking, Probiotic supplements, Morning run fuel, Advice for long term fat loss, Weight fluctuations & more! Enjoy :) Find out more about commit to 6 here

Hello and welcome to one of the most important episodes of the ESG fitness podcast which is all about maintenance. I’ve said it before & I will say it again - the definition of a successful diet isn’t how much weight you lose in X weeks. It’s how much you maintain a year later. Most people do not have a weight loss problem they have a weight loss maintenance problem.  This episode will help you! Apply for coaching here: ESGfitness.co.uk

This week's Q&ASuch great Qs!Squat mobility,Home gym equipment,Rest times,Tripping yourself up with low calories,Marathon nutrition,Changes required when you don't have much fat left to lose& more!Enjoy :) Want to work with us? fill in the application here: ESGfitness.co.uk

My secret to being motivated almost all of the time.. No one is ALWAYS motivated but I am not going to lie.. I usually am. and it’s not an accident or luck. There are 2 key reasons for this… You'll have to listen to find out! Want to work with me? apply here: ESGfitness.co.uk

Today's Q&A with Ruth & Claire ft dogs and babies!Brunch choices,Getting back on trackMotivation mythsFat intakeFruit and veg servingsSnackingThe 8pm rule& more!Enjoy! Apply for coaching here. Loveeee Em x

This concept is a clicking point for many of the people I work with.. The best way to get results is to focus on making your bad days less bad... Plus a brief explanation of 'the dip' If you are struggling to reach your fat loss goal on your own then apply for coaching here: ESGfitness.co.uk

Part 2 of this week's Q&A with Andy   Mojo/ motivation,Stress eating,Emotional eating and labelling,Values and fat lossVO2 max testing& more! Enjoy :) Apply for coaching here: ESGfitness.co.uk

Q&A with Andy!Adding in cardio,Creatine (of course)What to expect when losing fatProtein intake - how much is dangerous? Online Vs in person coachingPerfectionism and weekend over eating tendenciescommit to 6 meet up! Apply here for coaching: ESGfitness.co.uk

Why do I go off track when things are going well? In this episode I discuss the cycle where you seem to do well for a while and then self sabotage or  you start to see results & then go off track which seems totally counter intuitive... If you would like some support to lose fat and keep it off head to ESGfitness.co.uk and fill in the application form - I  will email you & make sure we are the right people to help you and if not I will refer you to someone who is. 

3pm dip,  Low carb lunches, Knowing but not doing & Emma is unwell Find out more about coaching here: ⁠ESGfitness.co.uk⁠

Intro to new coach: Claire here..We also answered a tonne of your awesome Qs including...Transferable (& not transferable) aspects of coaching from athletes to gen pop.Carbs and strength trainingBaby ottersTraining legs everydayBeating yourself up for knowing what to do but not doing it & more(we will cover the others on next podcast!) Want to work with Claire? Fill in the application here: ESGfitness.co.uk

THE ULTIMATE GUIDE to how to manage holidays/ weekends/ social events around dieting. Let me show you how to have it all! ESGfitness.co.uk

Today's Q&A plus sneak peak of new coach Claire!Getting back your mojo or motivation Does it make the boat go faster?Estrogen and progesteroneHypertrophy rep rangesPregnancy, food & changes in your bodyFat stores as changeable! Join commit to 6 here

Today's podcast with Ruth & Andy!Aweosme questions today!Sorry for all my tangents...Planning aheadMorning & evening routinesPush pull legs Vs full bodyResilience Protein bars and powdersProcessed foodsWhy do we need to recover?Why you seem to become intolerant to carbs/ pasta/ breadGlucose monitors& more!Enjoy! coaching applications: ESGfitness.co.uk

Getting started with successful fat loss, Your 2 scale weight options & top tips from Ruth and Andy Join commit to 6 here: ESGfitness.co.uk/committo6

In this episode I am going to share some approaches to dieting that make the commit to 6 program so successful. If you are looking for a different approach this is for you. find out more & sign up here:

Your 3 most common menopause questions answered ft RUTH MAC new coach: Why is it harder to lose weight? Is there any supplements I can take? Do I need a special diet or exercise plan?

If you could condense your nutrition/ diet approach into 3 points what would they be? What are the most common myths about nutrition / exercise in women (periods, menopause etc.) and what’s the actual reality in terms of the science and also your experience? Join commit to 6 here I hope you enjoy!

How much fat loss is attainabnle, Magnesium supplementation Determination, Ultra processed foods, Calorie needs to build muscle & more! Join commit to 6 here.

6 frame works to live by for a better life. ESGfitness.co.uk

are abs made in the kitchen? Losing belly fat The Grand Canyon and choices 'one won't hurt' Bali holidays - how to avoid fat gain but enjoy your holiday Creatine dose Protein servings and response & the pause ESGfitness.co.uk/committo6

Today's Q&AWe cover:Invisalign & weight lossIncreasing protein intakeDOMsMenopause and join painLongevity and resistance trainingHIIT v LISSNon negotiables& more.Enjoy!!  Apply for coaching here: ESGfitness.co.uk/committo6

Mindsets that will help you take action Health, fitness & fat loss help - ESGfitness.co.uk Business help - AFmentors.com

Lesson from Emma - eating more won't help if you're tired. How to master the weekendSaving calories pros V consLow calories - is it dangerous?Heart rate normsValues - responding V reactingCardio benefits& more!Enjoy :) ESGfitness.co.uk

Last week I was asked this question in my email: 'Hi Emma!! I hope you’ve been well! Weird question for you. I hear all the time from weight loss/fitness coaches that just because the scale goes up a pound, doesn’t mean you’ve gained fat. Because you’d “have to be eating 3500 calories OVER your maintenance”… But what is happening in the body then when the scale does creep up and doesn’t go back down? No way am I ever eating that many more calories above my maintenance over one, two or even three days. But “weight creep” still happens. And I’m sure that’s how it happens for everyone, right?! Is it just because you aren’t building or maintaining enough muscle or something? It’s the one piece of weight gain logic that really confuses me and I feel like I’m experiencing it currently. I’m thinking of trying the commit to 6 to get back into the right mindset around this whole thing.' In this episode I answer this question & cover a fundamental skill you need to lose fat Apply to work with me below: ESGfitness.co.uk

Q&A with Andy Hamilton We covered the rest of the Qs from the podcast thread...How to manage hunger & what to expect when losing fat,Swapping steps for swimming,Can you have too much protein?The 3 peak challenge nutrition,How heavy should you lift?Initial stages of fat loss - what is the first drop in weight?Cruise weeks& skipping breakfast ESGfitness.co.uk

This episode is all about Figuring out what works for YOU & not following the crowd. I also discuss my 3 traits of success that require NO SKILL If you're ready ti get results click here

We covered:Tips to avoid picking/ nibbling,How to ENJOY food more,Tracking when you are not at home,Breakfast and lunch ideas,SOUP,All or nothing mentality& training around your period ESGfitness.co.uk

Commit to 6 welcome live! We cover a few questions on protein timing/order, exercise swaps and the importance of check ins. Then we delve into how to get the most out of commit to 6 and more broadly coaching in general. Find out more about coaching here: ESGfitness.co.uk

Bonus Q&A as I didn't cover all quesitons yesterday. Getting out of the pattern of weight re gain post diet, Progress photo advice, goal weights, & commit to 6 feedback. If you want to join commit to 6 click here. If you want to talk to me about coaching click here to whatsapp me!

Hey team!!Today's podcast ( I will be back tomorrow as we only answered 2 questions from the thread haha but was really good!)PMS & moodDealing with painFocusing on strength Vs fat lossWhat to do when you feel like your body is letting you downLife at maintenanceLessons from losing 30lbsMoney and happinessThe book: 'Die with zero'Chat to Emma about commit to 6 here. Join commit to 6 here.

What you will get from this episode: The principles of commit to 6 : Whether you’re joining or not this will help you make the changes you want to make in your life. You can sign up to commit to 6 here. or you can talk to me about commit to 6 on WhatsApp here.

Today's episode with Shona.Thanks for the awesome Qs!We covered:An excellent fat loss analogyCompounding effect of small actionsC section pouches (best explanation I've ever heard!)Why we crave sweet things after dinner& more!Enjoy :) Sign up for the next intake of commit to 6 here: ESGfitness.co.uk/committo6

This episode is an interview from the Detached podcast with Sophia. We break down a few common fitness myths and talk about how to lose fat without ruining your relationship with food. & a few common ways people hold themselves back. I hope you enjoy. Find out more about coaching here: ESGfitness.co.uk

Today's Q&A Podcast with Andy! Weight loss plateaus Rebels Personality typing Mindset shifts Walking speed Enjoying the process (business and fat loss) Invisalign analogy & more. Enjoy!!! ❤️ To find out more about coaching head to: ESGfitness.co.uk

Willpower is one of the most common reasons people give for not being able to stick to their diet or not reaching their goals… I want to convince you that this is not the case. & how to set yourself up for dieting success. If you want to work with me fill in the applicaiton here: Esgfitness.co.uk

Today's Q&A with Andy Hamilton Amazing questions! thanks guys! Topics covered: When is the best time to train? How to get the CrossFit buzz without CrossFit. Pushing yourself in the gym C section pouch Managing holidays Going on cruises Eating when tired Creatine and menopause HRT & weight gain Menopause and carbs Enjoy!!! Apply to work with us here: ESGfitness.co.uk

In this episode I discuss the difference between binge eating and over eating and how confusing the two can hold you back. ESGfitness.co.uk

The best thing I ever did for my body image & relationship with food. Set some bigger goals & find a more meaningful focus. Read the article here. Apply to work with me here. @ESGfitness 

Today's podcast with Shona & Catherine! We answered your awesome Qs: Breathing during lifting Cruise/push weeks When to eat carbs How to deal with afternoon hunger Not tracking & how your fat loss/ fitness goals translate to all areas of your life! Enjoy!! We will get to the ones we missed next time!

In this episode I talk about the 'I will be happy when...' fallacy and how you can get over it, start appreciating life now and ultimately get better results too! ESGfitness.co.uk @ESGfitness

Q&A with Andy PCOS & the pill. PCOS & low carb. PCOS advice. Self sabotage Training to failure Water needs & hydration Squat depth & more! Find out about coaching here: ESGfitness.co.uk

This episode is a sneak peak into an EIQ nutrition Q&A. The topics include: Delayed gratification Type 2 diabetes Cancer risk A discussion on binge eating Tracking your menstrual cycle & Body image Want to improve your coaching skills? head to: EIQnutriton.com

Today's Q&A! We covered: Why people lift in flat shoes Why do you feel ab exercises in your neck? Overeating at work Hunger response to exercise Exercise & health Perception, negativity, ownership and acceptance Why it often seems like other's can eat more Enjoy! Join commit to 6 here

Click bait title... this is my theory of why so many of my clients get promotions and new jobs. It's how what starts as fat loss has such a huge impact on the rest of your life. Click here to enquire about coaching.

Q&A with Shona  Loads of absolute gold from Shona about diastasis recti. Plus misinformation Exercises that are hardest to have good form on & convenient snacks :) Find out more about coaching here

Whatever it is.. stop delaying it! This episode will give you a pep talk to convince you to start! More about commit to 6 here More about mentoring here

Today's episode: Pep talk, Training adaptations & the importance of check ins!! Commit to 6

The power of commit to 6 outside of health and fitness & how to use imperfect action to get BETTER results Article on cruise weeks. Commit to 6 sign up Message Emma on WhatsApp

Dr Hannah Ritchie joins me for a chat about: Processed foods, Eating locally, Going vegan, & how to be luckier. I hope you enjoy! You can find Hannah's articles here. ESGfitness.co.uk

A few reminders and a few things that have helped my clients that I wanted to share. Plus - the truth: does menopause directly impact fat loss? Here is the link to coaching help. Here is the link to the free PDF Hope it's useful! Em x

This episode is all about why people fall in the f it bucket, let the scale weight ruin their progress and have trigger foods. And then most importantly a technique which will help you overcome these. By the end of this you will have the tools to beat trigger foods, scale weight response & road rage! @ESGfitness Apply to work with me here WhatsApp me here

Where to focus your attention to get better fat loss results. This is a huge shift. How to increase your mood and increase results. Find out more about working with me here. ESG x

Awesome Qs this week: The starter Q: Things that seem normal to everyone else but you just can’t get your head around Using 'the pause' to make better food choices ADHD considerations Hunger, snacking and HALT Moving away from the scales Scale weight and measurement expectations 3:1 method Moving away from tracking The pro's and cons of tracking When to drop calories & more!!! Enjoy xxx Join commit to 6

This episode gives an insight into what you can expect from commit to 6 What makes us different & why you should join. If you want to secure your space click here. If you have any questions for me WhatsApp me here

How to use impatience to your advantage. It's probably what's holding you back but it could also be what pushes you forward! ESGfitness.co.uk AFmnetors.com

Today's Q&A with Shona & Andy! We covered: Hamstring curl swaps Back squat adjustments Cold water therapy All or nothing mentality Making your bad days better & mobility work Enjoy!! Join commit to 6 here

Why focusing on your bad days will get you 10x better results & practical strategies of how to implement this. find out more about working with me here

INCLUSIVE dieting! Try the 3 tips in this episode to create an inclusive diet and avoid restriction. If you need some help message me 'get started' here Of fill in the coaching application here

Today's podcast with Andy! Portion control, hunger, eating slowly and a post meal pause What to do with all the left overs Squats Why all the cats poo in my garden How to get started How to get back into a routine post Christmas Enjoy!! If you would like to join commit to 6 click here

How to make sure this year is different & you get results that last. I have helped 1,000’s of people lose fat and these are some of the most important reminders. Need some help? Click here Follow me on instagram for free help. @ESGfitness

Why our clients are having their best Christmas's ever. Some incredible client feedback: 'I've never lost weight with such a positive mindset' plus some reflections & insights from 10 years of coaching. do you think you could do with some support towards your goals? Talk to me about coaching here

Today's podcast with Shona Topics covered: Intermitent fasting Survivorship bias Full fat Vs Low fat Mentally dealing with being unwell Comparison The shadow side of success Diet Fatigue & advice for Dogs and mince pies. Hope you enjoy! Do you think you could be getting more out of yourself with the right support? Click here to apply for coaching

This episode is all about the impact journaling has had on me and could have on you. Here is a link to the updated version of the VJ. If you commit to doing it daily for 30 days I guarantee it will change your life for the better. Em x

You never really know what you're going to get with online coaching. So you are rightly a little anxious about signing up and paying money for something that isn't all that tangible. This episodes let's you see inside the commit to 6 coaching program from 2 of our members. It will help you to start getting excited about what you can achieve in a year. If you're ready to take the next step click here

This episode is a Q&A with Catherine. We cover: Weight loss injections, Dieting when busy, Do you need to lift heavy? Do you need to squat and deadlift? How to make your family healthy Apply for coaching here

This episode is taken from one the EIQnutrition lives. We cover a tonne including: What to do when client's are not losing weight How to support when you cant exercise Being confident in your coaching Chronic fatigue pain Plus: fat loss injections, leptin, subjective hunger, & much more! I hope you enjoy. If you want to learn more about EIQ click here

Mum guilt Vs being a role model for your kids. Approaching diet and exercise with a positive mindset. Moving from aesthetic goals to the incredible things your body can do. Being a Ninja mum & a general insight into coaching with me. Click here to apply for coaching

Welcome podcast with Shona  and Andy  We discuss the benefits of starting in Dec Donna 's question about tiredness, mood and motivation this time of year Why it's important to know your values and live by them having realistic expectations, And much more. I hope you enjoy!! Em xx Sign up for commit to 6 here Interested in AFmentors? click here

Today's podcast with shona! We speak about low carb, Recovery from injury and surgery, Dealing with Grief, Self compassion, Muscle, training, nutrition and ageing, And having a festive period plan! Enjoy! Join commit to 6 here

This episode is about how not to let the scale weight ruin your progress. Apply for coaching here Oh and here is the IVF link!

This episode I have the pleasure of Angela's company. We discuss her experience of fat freezing and consequential liposuction. Plus a few tangents including a Taylor Swift quote. Click here to apply for coaching. @ESGfitness 

Shona joins me today for a Q&A episode. We cover.. Journaling Treadmill steps Breaking promises to yourself Calorie counting and portion sizes Set point theory Time blocking And eating like a child Enjoy! You can join the last commit to 6 of 2023 here!

This thought process has been a game changer for me in terms of investing in myself. Plus a really awesome analogy to think about ADHD, dyslexia, autism and other Neurodivergent gifts. Want to work with me? Click here

Today's podcast with Andy. We cover: Working from home and boredom eating Journaling around food - how it helps Comfort eating/ how to increase comfort without turning to food Boxing Fear of increasing calories Gym boners And more! Enjoy!! You can join the next intake of commit to 6 here

Do you struggle with impatience? this is for you! A better way to think about impatience and how to use it to your advantage. Click here to apply for coaching

Today's Q&A: Maintenance in practice, Slow weight loss, The power of Small changes over time, Portion sizes, Sticking to diet while traveling, Balancing fat loss & alcohol Feelings Vs actions This was awesome - thank you for your incredible brain Catherine!! If you need some help to reach your goals click here

This is a bit of a mindset episode on life balance Vs the sacrifices required to reach your goals. Body , career, relationship or business - your goals will require time, effort and energy. When considering your goals you should also consider the effort you are willing to put in to achieve them and whether those two things align. If they don't you'll end up frustrated and disappointed. Need some help to reach your goals in business? Click here. Need some help to reach your health, fitness or body composition goals? Click here. Enjoyed this episode? Check out the AF mentors podcast here.

We cover some awesome questions from the commit to 6 group today: Menstrual cycle & training - what to consider. Sugar cravings - what do they mean? What should you do? Diet messaging - are we glorifying highly processed foods ‘Good’ and ‘bad’ foods Science Vs application 12k steps Vs 8k steps The impact of your environment on choices If you want to join the next intake of commit to 6 click here! If you have any questions you can WhatsApp me here @ESGfitness

The importance of not focusing solely on the scales and how the appreciation of non scale victories can actually result in improved scale weight wins too! If you are not appreciating and acknowledging these then you need to start! Find out more about coaching here @ESGfitness

Today's podcast with Shona :) Topics included: Why we are feeling good working from home and grazing protein intake as a veggie Protein and digestion problems Eating out for work - frequency of eating out and choices BCAAs Classes Vs commit to 6 workouts PMS cravings Menopause and BMR Hope you enjoy!! Want to join commit to 6? ESGfitness.co.uk/committo6

There are many reasons that it's easier for some people to get in shape. This is a really important concept to understand if you are struggling with fat loss and feeling like a failure or if you are a coach trying to help people lose fat. If you struggle with fat loss and need some help click the link below! ESGfitness.co.uk @ESGfitness

Today's podcast with Catherine. We got through as many Qs as possible: Number of workouts you should be doing The law of diminishing returns - workouts, food, work output Values and priorities How long does it take to build muscle Surfing the urge - food, arguments, relationships Calorie tracking when out for meals Best exercise for fat loss Realistic expectations & more! If you have enjoyed this episode give it a share! @ESGfitness @Catherine_ESGfitness ESGfitness.co.uk

The pros and cons of meal plans and how to use them effectively and avoid the negatives. A really important one if you've struggled with dieting. Need some help with fat loss? DM me here saying 'fat loss' Or on instagram: @ESGfitness ESGfitness.co.uk

Intro to the new intake of commit to 6  Some top tips on imperfect action, the scales weight, menopause, mimetic desire and check ins from the coaches Enjoy! @ESGfitness @Andy_ESGfitness @Catherine_ESGfitness ESGfitness.co.uk/committo6

The importance of optimism & your biggest fat loss struggles including: Why optimism is so important when it comes to taking action Exercise & it's relation to weight loss Procrastination & a pep talk to taking action! Ready to take some action? Sign up to commit to 6 Want to chat to me first? Message me here

A free 5 day kick start to a better you! My goal is to have you FEEL happier, healthier and more motivated in just 5 days. It's free - what do you have to lose! Join here. Message me with any questions here.

Not losing weight on low calories? Listen to this! Sign up for coaching here

Today's podcast with Shona Denovan ❤️ Evening overeating Cancer recurrence and risk Slimming world friends Truffle oil Intensity of workouts weight loss compliments should I drop calories when unwell? Enjoy! Join commit to 6 here

Thanks to Sarah for having me on her podcast which you can find here I hope you enjoy! If you need some help & support with anything we have discussed shoot me a message or enquire below: Whatsapp me @ESGfitness ESGfitness.co.uk

Q&A Episode with Catherine. We cover: Level up weekend chats The importance of Tempo - when and how to use it What is a healthy weight? BMI Not enjoying exercise MPS and protein feeding 'mum tum' and bloating Enjoy! Sign up to join the next coaching intake here

If what you’re doing isnt working, If you feel like you’ve tried every diet going then you need to do something different and it’s got F all to do with the perfect calories, meal timings,  fasting, kept, low fat, low carb, seed oils etc and everything to do with how you are mentally approaching your diet. Coaching application WhatsApp me to talk about your goals

We cover: Being hungry on rest days When to eat PWO When to rest & when to push harder How to get your mojo back! Enjoy! @ESGfitness ESGfitness.co.uk

Dieting comes with a lot of potential negatives. In this episode I discuss how to set yourself up to avoid these. The Fitness Unfiltered podcast mentioned is here EIQnutrition info is here Coaching info & applications can be found here @ESGfitness

Click bait title! Today we cover: Fears around building too much muscle How to enjoy your holiday to the fullest Post party training advice Water retention & how to avoid it Eggs - how many is too many Exercise you enjoy! @ESGFitness For coaching: ESGfitness.co.uk

The vicious cycle stopping you getting results & how to get out of it. & a pep talk on scale weight @ESGfitness Whatsapp me here Learn more about coaching here

Q&A with Catherine: Unpacking the glucose revolution advice Cherry juice & DOMs Sleep tips Don't eat after 6pm @ESGfitness work with us: ESGfitness.co.uk

One of the most requested episodes. Losing fat as a small woman is certainly harder. This episode will give you an insight into why it's harder & what you can do about it. ESGfitness.co.uk @ESGfitness Whatsapp me

Shona Joins me for a Q&A Topics covered: Level up event (click here) Squat stance Basal metabolic rate Appetite and activity level Cycling to save money Peri Menopause quesitons Sweeteners & more! Enjoy Join the next commit to 6 intake here

Q&A episode from the commit to 6 group. We covered: HA & dark chocolate Hack squats MFP vs Nutracheck How to measure progress beyond the scales How to shorten sessions How to manage social occasions Being average Eating breakfast like a king & procrastination Enjoy! ESGfitness.co.uk/committo6

Our perceptions of ageing impact how well we age. This is why it is so important! Make sure you're looking after your health as you age. If you want my support Click here

How coaching can help you bridge the gap between knowing and doing. Plus what you think you want from coaching Vs what you really get benefit from @ESGfitness ESGFitness.co.uk/committo6

STOP WAITING & START LIVING ESGfitness.co.uk @ESGfitness

The importance of your environment when trying to change behaviours. It's often easier to change your environment than to change who you are. Here is how to set up your environment for success ESGfitness.co.uk @ESGfitness

A Surprising tip for successful fat loss: is to Forgive yourself. Being kinder to yourself after a slip up will make it LESS likely you slip up again. Being hard on yourself will make it MORE likely. This is interesting and profound because its the exact opposite of how most of us respond. Listen to this episode & let me convince you. Sign up to coaching here Thanks for listening! Em x

Come and get an insight into commit to 6 Everyone is welcome :) Click here to join the free group Click here to learn more about commit to 6 and sign up @ESGfitness

Catherine is here!! Q&A: Relaxation anxiety and work perceptions Fat loss Challenges Self compassion Poo weight Ownership vs blame Cravings @ESGfitness ESGfitness.co.uk

Do you ever feel like you just cant be bothered to diet anymore? This one is for you. 'Sometimes (a lot of the time) it is not the action that needs to change. It’s your perception of it.' @ESGfitness For coaching enquiries: ESGfitness.co.uk

Awesome Q&A with Andy (@Andy_ESGfitness) Many topics covered including: books for mindset Metabolic adaptaion Diet breaks - do you need them? Social media - pros and cons Lifting shoes Procrastination Join us here: ESGfitness.co.uk @ESGfitness

This episode will help you understand motivation and make it work for you. The realisation that action drives motivation is a game changer! @ESGfitness ESGfitness.co.uk

Catherine is here with the Qs this week. We cover: Happiness & success, Fasted training Shift work Creatine dose from meat Maintenance considerations @ESGfitness @Catherine_esgfitness ESGfitness.co.uk

My 3 step guide to get yourself back on track. Enjoy! @ESGfitness ESGfitness.co.uk

Q&A with Shona: Self esteem, Water retention, Collagen, Eating the same breakfast and lunch - is this okay? Morning routines ft busy mum life The anabolic window - what you need to know, @ESGfitness ESGfitness.co.uk

One question to ask yourself every day for success. ESGfitness.co.uk @ESGfitness

Q&A with Andy covering: Fuelling workouts Saving calories Male & female differences in exercise and fat loss Creatine (esp for vegans and veggies!) BCAAs &more ESGfitness.co.uk

Welcome to this case study episode.. bit of a new idea I will test it and see based on feedback... I think its useful given that although everyone’s journal is unique and personal the principles and our struggles are so universal. In this episode I cover: When to stop losing fat Losing fat as a small woman in an obseinogeic world Dealing with PCOS How being fitter makes you more efficient Measuring your BMR accurately Enjoy! @ESGfitness ESGfitness.co.uk

LOTS coved in this episode. Thanks so much to Coach Shona for her brilliant brain! Calorie tracking abroad (or not) The benefits of tracking calories Gratitude practice ADHD Tips on mindset How to live with your ex The Lumen Set point theory & more! Enjoy ESGfitness.co.uk

Welcome to the JULY intake of commit to 6 Lots of Questions answered including: Crossfit calories, Holidays, Comparison, & much more! ESGfitness.co.uk

The secret to reaching any goal - mastering the dip. How to stay on track when motivation is low @ESGfitness ESGfitness.co.uk/committo6

Part 4 of the setting you up for success series: The power of reframing. Full series here. Join commit to 6 here

Hello beautiful people, today's Q&A includes: - Me being self indulgent about my back ft tips for those who struggle with chronic pain - Saving money and fat loss - Facts about metabolism - tips to overcome the all or nothing mentality Also the wonderful Catherine joins! @Catheirne_ESGfitness @ESGfitness ESGfitness.co.uk

Self fulfilling prophecies are one of the most common reasons for diets failing. This is how you set yourself up for success Join commit to 6 here: ESGfitness.co.uk

I want you to start your diet differently this time. The way you approach this process will hugely impact your results. Are you setting yourself up for success or failure? @ESGfitness ESGFitness.co.uk

In this series of podcasts is mindset prep 2.0- the expectation series (prev. Mindset prep here which focused more on common psychological barriers and tools to overcome). This 4 part podcast series is all about setting you up psychologically for success on your diet. Part 1 focuses on why it's not just what you say but how you say it and how impactful your deliver as a coach is. Coaching: ESGfitness.co.uk Mentoring: AFmentors.com 

Q&A with coach Andy Dealing with nights out - having a great time while not ruining your life for 3 days after From fat loss to changing mindsets Teetotal or not? Recovering after surgery What we've learnt / changed our minds on over the last 3 years @Andy_ESGfitness @ESGfitness ESGfitness.co.uk

6 things I do daily to show up at my best But also including many targets on: building muscle during menopause, demonising food groups, popularising unhealthy foods & My VJ which you can find here ESGfitness.co.uk

Q&A with Catherine: Different approaches to fat loss my VJ Shift work Veins Ab specific work @ESGfitness @Catherine_ESGfitness ESGfitness.co.uk

Q&A with Andy In this episode we talk about the expectation effect and how it can impact your fat loss and menopause experiences Cortisol - is it good or bad? How to get back on track post holiday Hair growth & dealing with niggles @Andy_ESGfitness @ESGfitness ESGfitness.co.uk

In this episode I answer the question: Do I need to track to lose weight? And if not how do I lose fat? @ESGfitness ESGfitness.co.uk

Hello! BACK AGAIN - Q&A with Catherine today: We cover: A grouting story How to get your parents active  Protein intake 10min workouts Sleeping tips Pull ups @Catherine_ESGfitness @ESGfitness ESGfitness.co.uk

Q&A with Shona! We cover: Fasting - pros, cons and practical advice Guilt vs shame - why its important to distinguish between the two Motivation - what causes people to change? Patience - stop waiting, start living Colonoscopy Hot yoga &more! @ESGfitness ESGfitness.co.uk

Sorry this episode is a bit ranty. It's one I feel strongly about: The harm poor nutrition information can do. This includes a breakdown of how insulin works and how it does not stop you losing fat in a deficit. Hopefully it will convince anyone who is tempted by these diets to reconsider If you have been impacted by this or need any help shoot me a message @ESGfitness or [email protected] ESGfitness.co.uk

Q&A with Andy (@Andy_ESGfitness) - a mini rant about myths including menopause and ageing - does your stomach shrink when you diet? - Pull up tips - Why 100g protien And much more @ESGfitness ESGfitness.co.uk

Catherine and Emma here for a Q&A We discuss lots of topics including: - Renovations and fat loss - an analogy - Turmeric supplementation - The Ostrich effect - Not obsessing over the numbers - Skin Vs Fat - Cheat days Hope you enjoy! For coaching head to: ESGfitness.co.uk @ESGfitness @Catherine_ESGfitness

I mostly do these episodes as an excuse to talk to Hannah I hope you enjoy them too! In this episode we talk about the Vegan diet, the environmental impact of your diet, what swaps you can make and how to go vegan if you choose to. Then we go over our favourite Kevin Kelly quotes & unpack ESGfitness.co.uk @ESGfitness

Q&A with Shona and Catherine today Topics include: Sweeteners and their impact on insulin and taste, The strawberry tart debate, Reactive vs Proactive dieting, PCOS and HIIT, Self sabotage & more! Enjoy ESGfitness.co.uk

One common reason people fail on their diets is that they jump to solutions. This episode will talk you through how to approach dieting for success. If you need any shoot me a message @ESGfitness or apply for coaching: ESGfitness.co.uk

Andy joins me for a Q&A DHEA, HRT and menopause Pub pies Calories in pork belly and meals out The accuracy of calories on menus Progressive overload and building muscle Enjoy! @ESGFitness ESGfitness.co.uk

2 common thought processes that hold you back: 1) falling in the F it bucket/ off the wagon and on/ off dieting. 2) 'You only live once' mentality This episode will give you a new perspective on both ESGfitness.co.uk @ESGfitness

Q&A with Catherine: How to avoid yo-yoing dieting, How to manage eating out multiple times a week, Getting through covid recovery Scottish words we can't say Doms Restless legs Journaling (of course!) Low carb @Catherine_ESGfitness @ESGfitness ESGfitness.co.uk

One of the under considered reasons you're struggling with fat loss. I discuss overtraining, exercise and hunger and why it might be holding you back. I also walk you though the mental barriers to fat loss. ESGfitness.co.uk @ESGfitness

Q&A episode with Shona Topics include:  Buffets on holiday Food environment and impact on choices Happiness, having children and the difference between men and women PCOS & carbs Words and influence - how your words can influence your reality Loneliness Activity monitors What we love about each coach @ESGfitness ESGfitness.co.uk

In this episode I talk through 6 behaviours that I want you to commit to doing for JUST 3 days. The idea behind this is to give you momentum. Starting is often the hard part. It's hard to start when you don't feel great. The next 3 days are about making you FEEL better. That is a much easier place to start investing in yourself from. You can click here to receive emails for the next 3 days that guide you through with accompanying journal prompts. ESGfitness.co.uk @ESGfitness

The ONLY WAY you will ever get lasting results. If you've struggled with yo-yo dieting this is for you! If you want to put an end to the constant dieting cycle head to: ESGfitness.co.uk/committo6  @ESGfitness 

Maintenance mindset, the importance of technique & diets don't work with Andy! ESGfitness.co.uk/committo6

This episode is all about why 'trust your gut' is absolutely awful advice. If you are finding dieting hard this will help explain why @ESGfitness ESGfitness.co.uk

How to approach your goals to get better results. Plus a slight tangent into journaling, knowing yourself and how being accountable to yourself will change your life. ESGfitness.co.uk @ESGfitness

Today's topics include: A journal update The importance of fat in your diet How insane the scale weight obsession is DOMs Process goals Deloads And weeeeee Cathy Enjoy! @ESGfitness ESGfitness.co.uk

This episode is all about the freedom of self discipline and self control, how you can create it & how it will improve your life. ESGfitness.co.uk @ESGfitness

Andy Joins me for a Q&A. We talk at length about the benefits of resistance training beyond just the physical side. About having vanity goals Managing holidays And why you can't rely on logic ESGfitness.co.uk @ESGfitness

Some pros, cons and practical tips for fasting. If you try it let me know how you get on @ESGfitness ESGfitness.co.uk

Catherine & Shona join me for a commit to 6 Q&A Topics include: What we wish we knew about health and fitness How to manage snacking effectively Competitiveness and perfectionism Some relationship advice about being single! Enjoy @ESGfitneess ESGfitness.co.uk

Do you ever feel Imposter syndrome, lack of confidence or fear of failure? Good, you're not a psychopath. This episode will help you! You may also enjoy this podcast And: ESGfitness.co.uk AFmentors.com

Shona, Catherine & ESG here for the Q&A Some fantastic questions including: Discussion on addiction and increasing the pleasure you feel from life How long it takes to stop emotional eating Thoughts and experiences with Alcohol Periods of low motivation Pregnancy & health and fitness goals Plus much more! ESGfitness.co.uk @ESGfitness

This episode is all about behavioural science (expect A LOT more of this) & WW (weight watchers), how they use pretty clever behaviour science tricks @ESGfitness ESGfitness.co.uk

This episode is mostly for the coaches: It is so important the best coaches can also market themselves or they won’t help anyone! Let me help you: AFmentors.com

Honoured to be a guest on the Bitesize fitness podcast. Lots in this one- I hope you enjoy! In this episode, Sam and James sit down with Emma Storey Gordon. Emma is the owner of ESG Fitness and has helped thousands of people look, feel and perform at their best. We discussed a more mindful approach to dieting, and why this is important for long-term success. If you enjoyed this episode, feel free to leave that rating and review! Go check their podcast out here @ESGfitness ESGfitness.co.uk

Full team are here! We discuss: Motivation, Meal prepping - do you have to? how to make it easier. Tracking, not tracking and semi- tracking, Social eating approaches Lifting heavy 0 do you need to? & much more. @ESGfitness ESGfitness.co.uk

Regret is a horrible feeling but it can be a great lesson. Here is how to learn from your regrets (& make yourself feel better about them!) ESGfitness.co.uk @ESGfitness

Shona & Catherine join me for a Q&A live Topics include: Emotional eating Responding Vs reacting - examples Alcohol and muscle growth Celebrations that don't involve food or alcohol MUCH MORE! Enjoy :) ESGfitness.co.uk

I had the pleasure of being a guest on the Simply Fit Podcast. Here is the episode. I hope you enjoy! In the latest episode of the Simply Fit Podcast, I have the pleasure of speaking with Emma Storey-Gordon, Emma is a mentor, educator and an online health and fitness coach. You probably best know Emma as ESG Fitness and have come across her phenomenal content across Instagram, Twitter and her podcast. Emma really has a gift with getting the message of health and fitness across to people in a way that they connect and really prosper from. Her knowledge and passion to help people shines through every post she uploads and throughout the entirety of the conversation we had today. In this conversation you can expect to learn: Emma’s perspective on productivity and the way that we currently work. How to live your best life whilst dropping body fat. And how you can free yourself of the trap that self doubt, lack of confidence and limiting self beliefs keep you in along with so much more. Connect with Emma: @esgfitness Listen Emma’s Podcast: https://esgfitness.co.uk/podcast/ Check out the Simply Fit podcast here (https://podcasts.apple.com/gb/podcast/health-fitness-truths-with-emma-storey-gordon/id1537952030?i=1000554603234)

Q&A episode with Coach Catherine: When to move to maintenance, LGBTQ Fasting Protein intake Maintenance diets Vs fat loss diets @ESGfitness ESGfitness.co.uk

Solo episode: Brief chat on attachment styles, Considerations of barriers to change The MVP model (ESG copyright) Familiarity and how it can keep you where you are! @ESGfitness ESGfitness.co.uk AFmentors.com

Mindset reset part 6: The secret to success Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESGfitness

Mindset reset part 5: All or nothing / perfectionism Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESGfitness

Mindset reset part 4: Controlling behaviours Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESGfitness

Mindset reset part 3: Motivation Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESGfitness

Mindset reset part 2: Habits Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESGfitness

Mindset reset part 1: Self compassion & mental approach to dieting Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESGfitness

Andy & Catherine join me for a Q&A live Topics include: Traits of successful people, Reframing, Self compassion, Failing up, Cold exposure & brown adipose tissue. MUCH MORE! Enjoy :) ESGfitness.co.uk

Hannah is back and we chat about things we have found interesting this month. I LOVE these conversations and it is absolute honour to get to tap into such an incredible brain so I think it’s selfish not to share with you all. Topics this month: 1) Are you an introvert or do you just struggle to be yourself around others? 2) The arrival fallacy and how to use it to your advantage 3) Cognitive biases and how understanding them helps you understand yourself and others. 4) Dopamine responses - including eating disorder and obesity stigma and much more! Enjoy! @ESGfitness ESGfitness.co.uk

This is a guest episode. I was lucky enough to be on Transformation Talks with Sam Forget. And I loved the chat so I hope you enjoy! Make sure you check out his podcast too. Here’s what we got into in today’s talk: The value of rest and recovery (02:40) How the 80/20 principle can produce better results (04:47) Learning where to direct your efforts (08:50) Resisting the temptation to restrict (14:20) Adjusting your plan during your menstrual cycle (21:44) Eating more to avoid overeating (25:20 )How important our perception of dieting is (33:22) The ins and outs of intuitive eating (43:21) Emma’s Fast 5 answers (52:43)

Full team Q&A Keto, fasted cardio and body fat Being busy & trying to lose fat Non negotiables Confindence Wedding prep 'bulking' Veganism and carbon foot print Much more! @ESGfitness ESGfitness.co.uk

Lessons from successful dieters And a discussion on feeling stuck on low calories PS sorry for the jet lag rambles @ESGfitness ESGfitness.co.uk

This one was awesome! So many great questions covered: Low carb pros and cons The keto diet Cholesterol Menopause and fat oxidation Menopause and manipulating HRT BCAAs Opposing values with your partner Unqualified break up advice @ESGfitness ESGfitness.co.uk

Brief recap on Menopause and what’s to come content wise, How to get the most out of working with someone, 5 turning points for increased happiness @ESGfitness ESGfitness.co.uk

Q&A episode with Catherine and Shona We cover: The current doping scandal at the Olympics, What are the most important attributes in a friend, How to get the most out of working out at home, Post operation mindset and reassurance, Post 'falling off the wagon' mindset and reassurance, Optimising protein timing and amount, A rant about a tweet re women having babies or not... and more, enjoy! @ESGfitness ESGfitness.co.uk

Let me show you the beauty of imperfect action and convince you this is how you should live your life. Learn to stop worrying so much about what could go wrong and start to build trust in yourself that you will do your best with whatever life throws at you. ...Inevitably we know that that is all we ever can do - yet we still hold ourselves to these unrealistic expectations and trip ourselves up. @ESGfitness ESGfitness.co.uk

Q&A episode with Catherine & Shona The weight loss jab, NEAT, Exercise vs NEAT, The afternoon slump, Managing eating out, Night shifts, Dating advice - the first date, Muscle memory @ESGfitness ESGfitness.co.uk

Solo Episode: The importance of enjoying the journey, Why there is no such thing as the 'best coach', And tough love done well. @ESGfitness ESGfitness.co.uk

Q&A with the FULL TEAM! Protein considerations beyond just optimal body composition - environment, ethics etc Pre bed protein What happens to fat cells when you lose fat? How not to fall in the F it bucket when you don't have a perfect day Tips for maintenance - IMPORTANT! Enjoy :) @ESGfitness ESGfitness.co.uk

The impact of sleep, Fault Vs Ownership, Anti diet and disempowering messaging @ESGfitness ESGfitness.co.uk

Hello! Commit to 6 welcome live! including: Post event hangovers (success hangover) FOMO at your own wedding Overwhelm reframed & self sabotage @ESGfitness ESGfitness.co.uk

Q&A episode with Shona & Catherine We cover: The importance of actions over time and averages, Comparison to your previous self Accountability on commit to 6 Why HRT? (even if no symptoms) Body image and dating The habit of overeating Anti Depressants and hunger plus weight gain or loss Is rewarding yourself with food always bad? Overtraining/ under recovery @ESGfitness ESGfitness.co.uk

Not giving up is a super power. Let me convince you of this and give you the secret to not giving up @ESGfitness ESGfitness.co.uk

Full team Q&A: Why we started our own ‘fitness’ journey - what our motivation was initially. Steps Vs workouts Positive and negative motivation Trying to hate yourself into change Values lead decisions The tinder Q - are men put off by male job roles Personality typing ESGfitness.co.uk/Committo6 @ESGfitness

This episode is all about mindset, ageing, fear of ageing the impact of exercise & menopause. We are all going to age so it’s relevant no matter what age you are but if you’ve ever told yourself I am too old to do X, its all down form here or awww those were the good old days then listen in. This is for you! @ESGfitness ESGfitness.co.uk

Hello lovely listener, Here is a Q&A episode with Andy and Catherine. Topics covered: How to stop over eating in the evening, How foods can impact your mood, DOMS & recovery, Imperfect action Vs consistency Evening routines @ESGfitness ESGfitness.co.uk

I have the pleasure of having Dr. Hannah Ritchie back on to discuss some interesting thoughts we've had. 1) Does self comparison get an undeserved bad rep? ft. Molly Mae discussion 2) Do we have to suffer for a meaningful life? - Does it have to be hard work? 3) Why do we think all rich people are corrupt? Hope you enjoy!! @ESGfitness ESGfitness.co.uk

This episode is all about common dieting mistakes and how not to fall for them. @ESGfitness ESGfitness.co.uk

One of the biggest questions we’ve had: what is the difference between sparkling and fizzy water??? Genuinely one of the big questions: How am I contributing to my own suffering? Observing that we obsess about beauty in women but not men. Has anti diet gone too far? What you eat matters & why. Supplements chat Resistance starch - should you freeze your bread before toasting? ESGfitness.co.uk @ESGfitness

If you are starting a diet in January please listen to this. Make this year the year you fix the all or nothing approach @ESGfitness ESGfitness.co.uk 

A broad variety of topics covered on this including: How to actually set boundaries, FOMO, Should we have therapy dogs in prison? Trans rights The best advice ever given Menopause symptoms Spin classes  & Happiness misconceptions Enjoy! @ESGfitness ESGfitness.co.uk

This episode is all about hunger and whether the advice to listen to your hunger is useful. You'll learn why this isn't the best advice for everyone (& I would argue almost everyone) @ESGfitness ESGfitness.co.uk

Q&A with Andy. - `should I get rid of my 'fat' clothes? - 4 BIG questions to ask yourself. - This will make you think! @esgfitness ESGfitness.co.uk

If you struggle with the all or nothing mentality, perfectionism and ‘on/off’ dieting this one is for you. @ESGfitness ESGfitness.co.uk

Productivity tips Can you be body positive and want to lose weight? Men and talking about menopause Changing from a place of love Underrated diet advice: be sensible @ESGfitness ESGfitness.co.uk

Ep with Emilia! Tough love applicability Has Fat acceptance gone too far? Fat loss isn’t an even playing field isn’t as easy for everyone. The problem with 'its's just a calorie deficit' Understanding the physiological differences @ESGfitness

Has the fitness industry become too soft? & why tough love is needed. ESGfitness.co.uk @ESGfitness

Topics include: The benefits of hard work- why you should embrace it How to break bad habits What to do when your values seem to conflict  Cardio, fitness and cardiovascular health Committed Self compassion and when to take days off @ESGfitness ESGfitness.co.uk

Your diet should start with mindset not calories. This episode will walk you through a few exercises to do to make sure you are approach your diet in an empowering way, not a damaging one. Intent is important! Plus a few business tips, Plus a HUGE thank you! This episode has it all. Enjoy, Love Emma (in a cupboard in Mexico) ESGfitness.co.uk @ESGfitness

Q&A ep with Andy & Shona We cover LOTS including: - Stop telling women how they should look ft Emilia - Creatine & expected water weight - Exercise and weight loss - Weight and alcohol - Salt baths - Sauna benefits - The Christmas mentality - Dealing with urges - Choosing your indulgences - Chronic pain COMMIT TO 6

This episode is based on a conversation I had with a new client in response to the question: what do you think is holding you back? The topics include: impatience, negative self talk & impulse control ESGfitness.co.uk @ESGfitness

The WHY, The HOW, & the WHAT of EIQ nutrition. Emilia joins me to discuss EIQ nutrition and what you get from joining us. Sign ups for January 2022 are now open! Get in fast for early bird deal. EIQnutrition.com

Q&A with the full team! We cover: Covid recovery Should you train abs? Getting back on track when you’ve fallen into bad habits The importance of relationship with food The law of diminishing returns is a lot like brushing your teeth… Can children take creatine? ESGfitness.co.uk @ESGfitness

Solo Ep from the cupboard: A different mental approach to fat loss, Why you might need to reconsider your goals, The FREEDOM that comes from that & some mucho exciting news. @ESGfitness ESGfitness.co.uk AFmentors.com

Q&A with * just married * Andy!!! We cover lots of topics & go on lots of tangents in this one... Mindset> Calories The victim mentality/ rare but un coachable clients DOMs - why it occurs, what it means and how to avoid. Self handicapping - is it ego protection? Why do women seem to self handicap more? How to deal with dark mornings and evenings & low motivation @Andy_ESGfitness @ESGfitness ESGfitness.co.uk/committo6

Coming to you LIVE from the bathroom of our apartment in Mexico! This episode is all about taking action. My aim is to inspire you to take action with this one so get read. Enjoy! @ESGfitness @AFmentors ESGfitness.co.uk

Solo Q&A: Binge restrict cycle The power of the mindset shift What time should I eat? If an 8 hour eating window optimal? How do I get more protein in? And why does it matter? How awesome the values podcast was ESGfitness.co.uk @ESGfitness

I sit down with Hannah & Emilia to talk about values.. What they are, Why they are important, How to figure yours out (shoot me a message on IG for worksheet) Questions to ask yourself to make sure you are living a values driven life - one that you love. ESGfitness.co.uk @ESGfitness

Q&A with the full coaching team! Topics include: Managing calories over the week (especially on social weeks like your birthday) Tips for living in the moment How to show up at your best  When more effort doesn't = more results. Trusting your coaches - we want the best for you! Routine vs flexibility Hunger vs satisfaction Enjoy!!! ESGfitness.co.uk @ESGfitness @Catherine_esgfitness @Andy_esgfitness

Q&A with Andy from Mexico! We cover lots including: my first leg day in 2 years, if you need to drop calories as you lose fat, time lines for fat loss, What your maintenance calories will be, Saving calories for the weekend - do’s and Dont’s Protein Vs calories ‘Show me your diary and I will show you your priorities’ Boredom eating, snacking & how to stop Confidence and exercise We hope you enjoy! ESGfitness.co.uk @Andy_esgfitness @ESGfitness

We know that dieting success is more about human behaviour than it is about macros splits or calorie targets. Most people know what to do but don't action it.. This episode will help. PLUS: FREE mindset coaching, FREE journal prompts & Some changes we have made to the commit to 6 program to give even more support. ESGfitness.co.uk @ESGfitness

Andy and Emma here for a Q&A Our approach to coaching Resistance training Vs cardio - does it matter when? Best exercise for fat loss Motivation Vs Discipline and mindset work around motivation Not overwhelming Catherine haha The problem with comparison @ESGfitness @Andy_ESGfitness ESGfitness.co.uk

Solo episode ft Leanne inviting me for a subway New podcast sponsor! (Commit to 6) Why being better isn’t enough & you have to be different Progress isn’t linear & how to respond to set backs & the mindset for results Enjoy! @ESGfitness ESGfitness.co.uk/committo6 AFmentors.com

Shona & Emma are here for a Q&A: - Are we pathologizing emotional eating? - You can do both! - performance and physique - Identity and freeing yourself from self imposed pressure - The best time to workout - The environmental impact of your diet - would knowing this change anything for you? ESGfitness.co.uk @ESGfitness

Mental Health & Life advice This episode covers some important things about mental health and mental illness Plus some life advice that has resonated with me the last few weeks. I hope it is useful! AFmentors.com ESGfitness.co.uk @ESGfitness

Solo Q&A on the road! Topics: Medication side effects re: hunger & weight gain Reducing protein intake as a Vegan (potential use of supplements) FOOD VOLUME - underrated Sh*tty stories from awful PTs that leave a lasting impact Menopause considerations and exercise @ESGfitness ESGfitness.co.uk

Hard work is underrated. This episode should (hopefully) get you excited about hard work. If you can get excited and motivated to work hard you'll soon be winning! @ESGfitness ESGfitness.co.uk Want to chat about coaching or mentoring? [email protected]

Commit to 6 team are here for a Q&A Why do we emotionally eat? Growing vs maintaining muscle The future of ageing & The one question to ask yourself every day We hope you enjoy. For coaching head to esgfitness.co.uk @ESGfitness

Some thoughts on the pursuit of happiness, how we think about happiness and how we can be happier. Enjoy! ESGfitness.co.uk @ESGfitness

A great episode to listen to if you are feeling overwhelmed. @ESGfitness ESGfitness.co.uk

Q&A episode: Morning routines Maintenance and recomp how much fruit and veg do you need? That pesky all or nothing mindset Feeling like a fraud as a PT & more Enjoy! @ESGfitness @Andy_esgfitness @Catherine_esgfitness ESGfitness.co.uk

GUEST EPISODE with Dr Hannah Ritchie. We talk through our top productivity hacks and go on a large tangent about happiness. I hope you find it interesting, useful and insightful! Love, ESG x ESGfitness.co.uk @ESGfitness

Andy & ESG pop in for a Q&A: - pre workouts and caffeine - Costa Vs Nero - Fasted cardio & hunger - The difference between coaching and research - Is a high fat diet good or bad? what about healthy fats? are low fat diets bad? ahhhhhh - Learning moderation - Understanding the scale weight - Emotional eating, why you don't want suppress emotions @Andy_esgfitness @ESGfitness ESGfitness.co.uk

The welcome Q&A with the full crew!! ESGfitness.co.uk/committo6 @ESGfitness @Andy_esgfitness @Catherine_esgfitness

Do you struggle with an on/off mentality? This is one of the most common problems people face when trying to lose weight. Let's see if I can talk you out of it... Coaching: ESGfitness.co.uk @ESGfitness

Q&A with Andy: Mind muscle connection Who benefits from supplements most? Food addiction Reverse dieting Career paths ESGfitness.co.uk @Andy_esgfitness @ESGfitness

I sent out an email last week asking what people's fat loss struggles were. The overwhelming response was all or nothing mentality. This episode also covers how the scales weight holds you back and a better way to measure progress. & the difference between shame and guilt and why that's important. & explains how we coach on commit to 6 to overcome the key areas people struggle with. @ESGfitness ESGfitness.co.uk

How to reframe comparison to make it work for you. How to celebrate other's successes & how to use that to push yourself towards success @ESGfitness ESGfitness.co.uk AFmentors.com

Shona, Andy and Emma run through client questions. Scottish words Hunger and perception When to cut back Why it is hard to take action Who gets results Alcohol and muscle building Pelvic floor & more @Alba_Lifestyle @ShonaStrong @ESGfitness For coaching: ESGFitness.co.uk

Do you ever feel like you know what to do but you’re not actioning it? This one is for you! Oh and a bit on women supporting women. @ESGfitness ESGfitness.co.uk

Q&A with Andy: DNA testing Morning routines Running Vs Weights Biohacking Taking the pressure off Carrot Vs Stick ESGfitness.co.uk @ESGfitness

Shona and Emma run through client questions. I don't mean to brag but our clients ask THE BEST questions and I never tire of answering them... body fat % for health How gastric bands work How to get awesome at press ups How to manage long runs How to navigate living with parents who are feeders Tips to manage night shift Slowing DOWN. Focus on the actions & the outcome will take care of itself! @ShonaStrong @ESGfitness For coaching: ESGFitness.co.uk

This episode is all about the story you tell yourself and how it is holding you back. You are who you think you are (you might be rolling your eyes now but by the end I think you will agree!) ESGfitness.co.uk @ESGfitness

Andy,& Emma answer commit to 6 questions. including... The fat burning zone, Lactic acid, Recovery between sets, Recovery - men Vs women Maintenance mindset LIFE mindset Comparison How to start journalling And more! Enjoy :) @ESGfitness ESGfitness.co.uk

The first half of this episode is some thoughts about money, time and happiness. Then the JUICE is: the only motivation hack you will need. How to start goals and actually stick to them. The key to successfully achieving goals... ESGfitness.co.uk @ESGfitness

Andy, Catherine & Emma  answer commit to 6 questions. including... The advantages of low carb The power of sitting with feelings without acting Gym vs Home workouts - can you build as much muscle at home? Moving mindset from a 6 week process to life long change Anxiety tips Orgasms , sunny D & managing chronic pain.. @ESGfitness ESGfitness.co.uk

Shona joins me to answer commit to 6 questions. How to change your identity & noticed when it could be holding you back Who are you without your labels? Building muscle - do I need to be in a surplus? Visiting centre parks? WE GOT YOU! Ideas to enhance your life Is it just calories that matter? How do I stop eating so much sugar? How taste can impact your calorie intake @ESGfitness @ShonaStrong ESGfitness.co.uk

Commit to 6 Q&A with Andy & Shona: We discuss Neilgate hahaha - do you need tough love? Do we expect people's actions to align with their goals? Do you want it enough? Competitive eating Hot yoga Do you need tough love? Coaching: ESGfitness.co.uk  @ESGfitness

Do you feel like you’ve been on & off diets your whole life? This is episode is for you!! Make this the last diet you ever need because you are educated, empowered and well supported! ESGfitness.co.uk @ESGfitness

Hello! This episode is a little different and very awesome. Emilia and I discuss a number of topics that came up form the EIQnutrition webinar. including: Resting metabolic rate changes and whether they are permanent, How to remove tracking, Under reporting - how to approach it with clients, Fat loss without tracking, How to change client's negative self talk, The term nutritionist... Head over to EIQnutrition.com to learn more.

Andy and Emma (lol me, I write these but you sound more important in 3rd person right..??) are here for a Q&A. We cover: Creatine (obviously) 3 key tips for maintenance Stress and fat loss Being nervous, optimal level of arousal and impact on performance Mindset wins BCAAs and human hair ewww and much more, If you enjoy the podcast please give it a share, rate and review! @ESGfitness ESGfitness.co.uk

In this episode we talk about owning your mistakes, How useful therapy is for everyone! (PREEEACCCHHH), Being a role model, Showing up at your best for others and for yourself, Asking the big questions, Really awful Olympic coverage form Emma haha, Enjoy!!! @ESGfitness www.ESGfitness.co.uk

My theory on finding true happiness A message to those starting commit to 6 How to enjoy your holiday and not let your diet take over your life The importance of scale weight. @ESGfitness ESGfitness.co.uk

Andy & Shona join me for a Q&A - Can I still diet during pregnancy? - Can I still exercise? - Exercising with chronic illness - How body image changes as we age - Should your goals be time capped? - Weighing kids - pros and cons.. @ESGfitness www.ESGFitness.co.uk

- STOP ATTRIBUTING YOUR HAPPINESS TO WHAT YOU USED TO WEIGH. - How happiness is probably related to weight - How to break negative self talk - Why your goals don’t matter @ESGfitness www.ESGFitness.co.uk

This recording is from a discussion on body image Dan facilitated. I very much enjoyed it we discussed: - What body image is and isn't - The impact what you say about yourself has on others - Social media and body image - How to market as a coach while being mindful of body image - Whether you should use progress photos - How to help someone improve their body image - How to give better compliments I hope you enjoy! @ESGfitness www.ESGfitness.co.uk

Q&A episode with the OGs! - Andy, Shona & Emma We cover questions from the commit to 6 group including: Can increased breathing help DOMs? Pull up advice Fibre intake and toilet habits Non scale victory - I am a nice person!! Rest times Exercise post surgery and how to maintain muscle while recovering Heat and exercise perfomrance The accuracy of calorie trakcing If you want to join us on the next commit to 6 intake click HERE @ESGfitness

Dieting psychology and why one diet works for some people but not others PLUS Using loss aversion to your advantage & how to implement this into your diet. @ESGfitness ESGfitness.co.uk

Q&A from COMMIT TO 6 check ins with Andy: - Has exercise helped my period pains? - Can the pill impact my diet & exercise? What are the side effects? - Volume of training for building muscle Vs strength - High and low calorie intakes, Zig Zagging calories - How to increase your deadlift weight - The pros and cons of patience - Lockdown in Sydney - how to make the most out of it - Holiday tips! - Should kids use fitbits? And more! For coaching head to: ESGfitness.co.uk @ESGfitness

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine Topics include: Tips for pre race mindset Emotional eating stategies Lactate PCOS and fat loss Does cardio fit with your goals? Caoches who have coaches Dealing with social gatherings And much more! ESGfitness.co.uk @ESGfitness

If you struggle to get your head around the scale weight this episode is for you!! Do you let the scales dictate your progress? impact your mood? make you feel like you're not making progress? LISTEN TO THIS! @ESGfitness ESGFitness.co.uk

Have you ever ruined your enjoyment of something you loved by putting too much pressure on yourself, my setting targets, by turning it into work or giving yourself expectations? This episode will take you back to your love of what you do and remind you to enjoy the process. @ESGfitness ESGfitness.co.uk

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine Topics include: Can I take creatine when pregnant? How does exercise benefit cognition? Exercise as the best anti aging intervention CBD oil Yes you do have time to exercise! And much more! ESGfitness.co.uk @ESGfitness

We often think more choice is a good thing but what actually tends to happen is we become overwhelmed by options and choose the safest option: Inaction. Here is how to overcome that. @ESGfitness www.ESGfitness.co.uk

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine Topics include: Creatine Water retention Protein Vs Calories Mindset tips Trusting yourself Group norms Your biggest asset - YOU! And much more! ESGfitness.co.uk @ESGfitness

Andy and Emma do a Q&A for the free trial group and then cover limiting beliefs that hold you back. And obviously pull them apart for you!! Hope you enjoy. Coaching >>> esgfitness.co.uk @ESGfitness

Okay that was a click bait title but hear me out. I also touch on why trusting yourself is so important. I hope you enjoy!! @ESGfitness ESGfitness.co.uk

Q&A episode with coach Andy. Topics include: -Can you intuitively eat and maintain weight? - When to reframe and when not to reframe - Mindset around injury - Figuring out your WHY And much more! ESGfitness.co.uk @ESGfitness

This episode covers the marathon analogy. How to pace fat loss. You can diet too fast but you can also diet too slow. Oh and here is the link to the free group. And here is where you can sign up to commit to 6 See you there! @ESGfitness

Q&A episode with coach Andy. Topics include: - The importance of resetting goals - Some thoughts on habits (more on this soon! - I have a lot to say - SHOCK) - Excuses Vs Solutions - Accepting that results will be slow if you are already at a high level. If you are already awesome then being even more awesome is a slower process. - Being busy and ease of fat loss - The impact of sleep on fat loss - How quickly do you lose strength and how long does it take to get it back I loved this one! I hope you do too. ESGfitness.co.uk @ESGfitness

Q&A episode with Shona & Catherine. We manage to cover many topics. Everything from how to regain your period to who wrote the notebook. including: Traps. Thoughts on fruit post workout Making up for over indulging in hindsight Muscle distribution and genetics Being centre of attention We hope you enjoy!! @ESGfitness To join commit to 6: ESGfitness.co.uk

This episode is all about motivation: - Genetics and motivation - Evidence based advice to increase motivation - The motivation paradox - Diet considerations @ESGfitness ESGfitness.co.uk

Up close and personal trainer Episode with Shona. Being a scorpio Sayings we hate Virtue signalling @ShonaStrong @ESGfitness ESGfitness.co.uk

We have the incredible Hannah Ritchie on the podcast today for a vaccine update. We discuss some of the common fears around vaccines including: Blood clots, Tinitus, Pregnancy, Efficacy, Long term side effects. We also touch on long covid, covid rates, antivaxxers, a 3rd wave, travel and covid variants. I hope this is helpful and useful! ESGfitness.co.uk

Solo episode: The value of coaching (it is not meal plans) Survivorship bias The attributes of success 'You can’t get upset about the results you didn’t get from the work you didn’t do.' How to increase your calories & lost more fat @ESGfitness ESGfitness.co.uk

Andy is here for a Q&A in the commit to 6 group: Some really awesome Qs (I always say that but they REALLY are!) - Perfect day exercise - Can you get stronger without building muscle and vice versa - LUNGES - How often you should change your workout - How hormones influence fat loss - Your genetics - Visceral Vs subcutaneous fat Enjoy!! ESGfitness.co.uk

SHONA is back... it's only been a week but I've missed her. We discuss: Perineal massage which is apparently very similar to putting in contact lenses The menopause Food preoccupation And  quotes Enjoy! @ShonaStrong @ESGfitness ESGfitness.co.uk

Q and A with Emma and Andy. We cover some AWESOME questions from the commit to 6 group and committed check ins topics include: Naps Aging and weight gain The cutting/bulking cycle and long term muscle mass gain 'Functional' exercise Subjective Vs objective hunger When to move to maintenance TINKCERING! www.ESGfitness.co.uk @ESGfitness

Do you exercise a lot and have a fear of reducing that amount of exercise? Hopefully this podcast can help you get your head around this. Starts with a little pep talk on effort and regret too. Enjoy! For coaching head to: ESGfitness.co.uk @ESGfitness

Solo episode on positivity. How to stop letting minor annoyances ruin your enjoyment of life. Also some chat about AFmentors and why helping others win is like winning twice! @AFmentors @ESGfitness www.ESGfitness.co.uk

Q&A from Commit to 6 coaching group. Topics: Are you failing to meet your goal because you dont want it enough? Cardio and fat loss Cardio and cardiovascular health Limiting beliefs Reassurance Athlete's not being robots And much more! www.ESGfitness.co.uk @ESGfitness

Solo episode: This episode discusses broadly how we make decisions, some of the common flaws we have int his area and how to make sure you are making the best decisions. I also discuss limiting beliefs and practical tools to over come them. I hope you enjoy!! @ESGfitness www.ESGfitness.co.uk

In this Episode we discuss some limiting beliefs that came up in the Free group, The power of surrounding yourself with positive people, And the importance of questioning your own beliefs about your ability. Enjoy! www.ESGfitness.co.uk/committo6 @ESGfitness

NEW COACH CATHERINE INTRO!!! We discuss a post from the commit to 6 group on goals. We go deep! This is a must listen episode. We also discuss the most underrated vegetable.. esgfitness.co.uk @ESGfitness

Q&A from the free group. Lots of great Qs, also ft. lots of laughing Topics include: Aggressive dieting, C- sections, Recovery from ops, Impatience, The name SHIVON. www.ESGfitness.co.uk @ESGfitness

The number one reason people don't reach their goals is because they give up. I want to shift the focus around how you are thinking about your progress to avoid you giving up. When you dig a little deeper the goal is never really to look a certain way or weigh a certain amount.. it is to FEEL how you think you will feel in that body. If you want to join the free group click here @ESGfitness

Commit to 6 Q & A quickly turns into a therapy session haha! We cover: Why people do photoshoots, The motivation behind become a PT, How your partner should support your diet, The binge dance, Guano bowls, The joy of a flat white, Ruby training, Gratitude, Getting over the feeling of not being enough. To sign up for the next intake of Commit to 6 head to: www.ESGfitness.co.uk @ESGfitness

The magic of commit to 6 isn't the actions per se its the mindset behind them. You probably don't need to completely overhaul your diet but you do need to change the way you're thinking about it and that is so powerful! This episode will help you do that. www.ESGfitness.co.uk @ESGfitness

The up close & personal trainer podcast is back to discuss social norms that need to die & other important questions like should you shave your pubes before giving birth. Esgfitness.co.uk @Shonastrong @ESGfitness

Commit to 6 Q and A Eating with family and how to enjoy the unexpected cheeseboard, Tracking or not tracking moving forward, Good morning Britain man being vile, ROUTINE, Vegan protein, And much more! Coaching: www.ESGfitness.co.uk @ESGfitness @ShonaStrong @Albalifestyle

This is probably what is holding you back from your goals. Lack of commitment doesn't come from lack of discipline or motivation it usually comes from not truly believing you can achieve your goal. You can't fully commit to something you don't believe in. ‘The 2% difference between 98% and 100% is the chance you give yourself to opt out’ If you are struggling to meet your goals invest 20mins and listen to this. I would love to know your thoughts. @ESGfitness Www.ESGfitness.co.uk

Commit to 6 Q and A Self-sabotage Scale weight self-fulfilling labelling Fueling performance Gym fear Biggest fat loss struggles Fasting and cognitive function Coaching: www.ESGfitness.co.uk @ESGfitness @ShonaStrong @Albalifestyle

Commit to 6 Q&A Shona, Andy and Emma cover: How to deal with days that throw a spanner in the works Can you prep for a bodybuilding show without impacting your relationship with food? Should you say yes more? The best training splits Setpoint theory unilateral exercises and fixing imbalances And much more! To join commit to 6 head to: www.ESGfitness.co.uk @ESGfitness

Fat loss IS like your bank balance. And it is for all the reasons people don’t like this analogy People don’t tend to like the comparison between your bank balance and your calorie balance. The common argument is that it is an oversimplification. Let me tell you why I think it is a useful analogy and explore some of the very similar cognitive biases that mean we make poor food and financial decisions www.ESGfitness.co.uk @ESGfitness

Commit to 6 Q&A with the coaches: This week Shona got a new hair cut which was very exciting for us all. We also answered questions including: How to move from an athlete’s mindset into imperfect action, Is it okay to train with DOMs, Coming out of lockdown and dealing with social events, Drugs and cocaine, Why we don’t focus on calorie burn for exercise, Collagen supplements and much more! @ESGfitness www.ESGfitness.co.uk

A sneak peek into the weekly EIQ nutrition seminars. We cover: Toxic positivity Vs the power of positivity - Emilia and I tend to have opposing views which always makes for excellent discussions Self-handicapping What to do when you feel fat www.EIQnutrition.com

If you want to make better and easier decisions then listen to this one. I discuss how some of the worlds most successful entrepreneurs make decisions. How to minimise regret. Why positivity is important beyond just feeling nice. & much more. Enjoy! www.ESGfitness.co.uk @ESGfitness

In this episode, I discuss my approach to maintenance, my current training, the science behind why minimal effective dose training works, the law of diminishing returns and how to get your head around exercising less if you are prone to over-exercising. I hope you enjoy it! @ESGfitness www.ESGfitness.co.uk

Commit to 6 Q&A episode. The first week of commit to 6 means lots of awesome questions. We cover: Building muscle & losing fat- how long can we keep doing this? How to monitor recovery? What to prioritise at the gym? Insulin & insulin resistance- how do I know if I’m insulin resistant? Weight gain in a surplus- what you expect (more on this in episode: 170) Am I eating too much protein if I am over the target? Should we take vitamins? Are smoothies a good way to get in fruit and veg? Why do muscles hurt so much after plyo? And much more! Hope you enjoy 😊 Www.esgfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

If you have a fear of failure or are reluctant to try things because you're worried they won't work out this episode is for you! There is an exercise in here too which you should try! It's been really useful to me. Hope you enjoy! www.ESGfitness.co.uk EIQ AFM

This is part 2 of the confidence podcast. I discuss self-esteem, common characteristics of someone with high or low self-esteem and how the right coach can increase your self-esteem. I also touch on anti-diet and what they miss about good diets and the replication crisis in research. I hope it’s useful! I would love to know your thoughts: @ESGfitness www.ESGfitness.co.uk Eiqnutrition.com Appliedfitnessmentoring.com

Q&A Episode with the ESGfitness coaches. We cover: Dealing with perimenopause, Dealing with anxiety, Scottish politics, Removing the stigma from seeing a therapist, How to approach nutrition with children, Tips to sleep better, Water retention and creatine, 'Drink more to shrink more'????? The (lack of) benefits to foam rolling, Growing calves, mindful eating and body dysmorphia. If you want to work with us head to: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

In this episode I go over 4 actionable tips to gain perspective that I doubt most of you have tried! I also break down confidence and self efficacy to give you actionable ways to build your confidence and start HASHTAG LIVIN YO' BEST LIFE! @ESGfitness www.ESGfitness.co.uk appliedfitnessmentoring.com

Dr Emil is back to go over some questions we got from personal trainers. In this episode we discuss: - Finding your niche - Identifying your values - Imposter syndrome - Charging for your service - Advertising - Outsourcing @ESGfitness @AFmentors esgfitness.co.uk appliedfitnessmentoring.com 

Metabolic adaptation is often miss understood. Here I break down what happens when we diet and hopefully clear this up :) I also explain reverse dieting and the pros and cons of this. If you think this could help anyone you know please share it with them - it is really appreciated!! @ESGfitness www.ESGfitness.co.uk

Q &A Episode with the ESGfitness coaches. We cover: Emotional eating, Cold shower experiment, Going back to 'normal' post lockdown, Maintenance calories & soooo much more. Gosh it was excellent. I hope you enjoy! www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

Another mindset podcast: Tips on how to make sure you aren't making dieting harder than it needs to be. A discussion on delayed reward. How to stop ruining the journey by worrying about the destination. Please share if you enjoyed! @ESGfitness www.ESGfitness.co.uk

The quickest way to upgrade yourself is to surround yourself with people doing better. The people who you surround yourself with influence you. Studies have shown if people around you lose weight, quit smoking, or start doing drugs you are more likely to do so, too. Don't let yourself be the big fish in the small pound. ESGfitness.co.uk @ESGfitness @AFmentors

Q &A Episode with the ESGfitness coaches. We cover: The difference between binge eating and eating more than you had planned Mental barriers to taking rest days Protein requirements - what is optimal? what is realistic? What suits you? Can you be too patient? Managing shift work & soooo much more. Gosh it was excellent. I hope you enjoy! www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

This podcasts covers: A bit about our backgrounds Why we started AFM What we want to create Who its for Being a good coach isn't enough. If you don't look after your business you can't serve yourself and you can't serve your clients. @AFmentors appliedfitnessmentoring.com

Investing in yourself is hard, scary and uncomfortable which is why most us shy away from it. Let me break down the barriers people put up to investing in themselves. This is going to be useful for anyone with any goals whether that is health, fitness, performance, fat loss, business, career related or self improvement in any way. www.ESGfitness.co.uk

The gang are back for a Q &A and chat. We discuss: Parenting advise- how to approach tough topics with kids Protein timing- are high protein snacks a good idea? Those scales that measure body fat - do they work? and much more! Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

Paralysis by analysis? Are big goals holding you back from taking action? ARE YOU GOING TO STARVE TO DEATH LIKE THE DONKEY!? No, sign up to commit to 6 here: www.ESGfitness.co.uk haha what a pitch.. Also a few thoughts on believing in yourself & not holding yourself back and rude people... Hope you enjoy! 

The gang are back for a Q &A and chat. We discuss: Cheat meal deal breakers Massage guns How important is meal variety 'shocking' muscles & The worst chat up line and much more! Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

This episode includes a short feminist rant & tough truths including: You are miles from your genetic potential I can’t actually means I won’t It’s both empowering and overwhelming to realise you are in control of your results. No one is better than you but you’re not better than anyone You can’t always trust what your thoughts are www.ESGfitness.co.uk @ESGfitness

The gang are back for a Q &A and chat. We discuss: IWD, Rangers, Paula Radcliffe Drugs in sport Shoes for running CREATINE (of course) and much more! Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

A lot of people get hung up on what the calorie calculator says or worse.. feel like a failure because they haven’t got results from following the numbers the calorie calculator told them to. Let me explain why these are over simplistic, the factors that influence energy expenditure, how vast and complex these are and that it’s totally normal to need some more support. They tell you what to do but not how to do it. There are also a few pep talks in here :) I hope you enjoy, if you do please give it a share! @ESGfitness www.ESGfitness.co.uk

Q&A Ep. with Shona and special guest Boris. Topics include: Weight lifting Trying to fit to all in Dealing with last minute changes to the plan Productivity Eating disorders & genetics Much more! Join commit to 6 here: www.ESGfitness.co.uk @ESGfitness

The gang are back for a Q &A and chat. We discuss: HIIT and resistance training in relation to muscle building Body types Protein and increased urination Skin Care Health foods and binging and much more! Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

Some tough truths including: - The weekend is over 40% of your week - You aren't in a deficit if you're not losing fat - No one is coming to do it for you - You don't need to eat more to lose fat - YOU are the common demoinator - Your perfectionism is holding you back - You are comparing yourself to the exception not the rule...Survivorship bias www.ESGfitness.co.uk @ESGfitness

This is something almost all of my clients struggle with at some point whether that be in fat loss, maintenance or hypertrophy phases. So the aim of this podcast is to help you get your head around increasing calories. I go into why you may need to increase calories even if fat loss is your goal, The mental barriers to doing this, The importance of choosing a coach you respect & much more! I hope you find this useful. If you do let me know!! @ESGfitness www.ESGfitness.co.uk

The gang are back for a Q &A and chat. We discuss: Cancer heros! PCOS Death row meals Protein nuances Brown fat and much more! Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

How do you feel about things going back to normal? Excited? Anxious? Nervous? Overwhelmed? Weirdly underwhelmed? Unsettled? All of the above? You are not alone! This podcasts gives you some tips to help! @ESGfitness www.ESGfitness.co.uk

This is the welcome live for the commit to 6 group. If you are interested in a sneak peak into the program this is your chance. Want to join us? Join the waiting list at www.ESGfitness.co.uk/committo6

Impatience is quite possibly the reason you’re not getting results. If you are frustrated by lack of results YOU NEED TO LISTEN TO THIS!!! @ESGfitness www.ESGfitness.co.uk

I have the pleasure of having Dr Emil on the podcast for some life chats. We discuss: Going against conventional and societal norms Money and happiness Keto experiments Finding your goals and values Living a life that is purposeful www.ESGfitness.co.uk @ESGfitness

Today's episode is on the sunk cost fallacy. Sunk cost is the tendency to plow more resources into continuing in the wrong direction because of your initial investment in time, money, effort. It’s staying in a loveless marriage because you’ve been married for 10 years. Continuing to walk in the wrong direction because you’ve already walked 2 miles that way even though you are going the WRONG WAY. Putting more money into a failing business because of your initial investment. I also discuss how you can channel this into using sunk cost to your benefit. @ESGfitness www.ESGfitness.co.uk

The gang are back for a Q &A and chat. We discuss: Full Vs Partial Range of motion Vanity Pride in your acheivements How to create ab definition and much more! Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

This podcast should help you think about what makes you different an unique. In a saturated market how do you stand out?? I also talk about how amazing Andy and Shona are.. if you don't follow them already you should: @shonastrong @alba_lifestyle www.esgfitness.co.uk @ESGfitness

How obesity medicine works, the misconceptions and stigma around drugs for weight loss and the important of understanding hunger regulation. This episode goes into leptin, leptin resistance and how body builders may have more in common with obese people than we think! I also read out a really thought provoking client email www.esgfitness.co.uk @ESGfitness

The gang are back for a Q &A and chat. We discuss: Come back after injury or illness Commenting on other's appearance Concussion in rugby Sitting with your feelings HRT and menopause and much more! Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

Why most diets fail A better way to approach health The importance of fitness for health Noticing and changing unhelpful thought processes www.esgfitness.co.uk @ESGfitness

If you worry about stress and especially if you stress eat this podcast is for you. Give me 15mins of your time to change your view on stress @esgfitness www.esgfitness.co.uk

Solo podcast answering the question: What makes a good marathon runner. And I share THE secret to success www.esgfitness.co.uk @esgfitness

The gang are back for a Q &A and chat. We discuss: Diet breaks Motivation Emotional eating in men confusing anti diet messaging Tiktok THE ICK Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

The art of saying no more so you can say yes when it matters. Avoid the temptation to say yes to everything and instead choose your yes's and turn up 100% @ESGfitness www.ESGfitness.co.uk

The gang are back for a Q &A and chat. We discuss: Some deep questions to start When to tough love Sugar cravings Compliments Committed program Training volume Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

I used to think self compassion was wishy washy crap for hippies who wanted an excuse to accept mediocrity, avoid hard work and meditate all day. Needless to say I was wrong and here is a podcast all about why self compassion will make you more proactive, procrastinate less. enjoy life more and remove your fear of failure. Give me a tag on instagram and let me know if I have managed to change your mind:@ESGfitness to work with me head to: www.ESGfitness.co.uk

The pit falls of charging for your time not your value Trading time for money and why people under charge Productivity tips that don’t just save you time they make you time Why bigger problems are better but how to get around it www.ESGfitness.co.uk @ESGfitness @Appliedfitnessmarketing

Productivity pt 1 Creating a career you love by moulding your role in your business around things you like doing. When to refer out to increase productivity and enjoyment & how to become more productive by working less @ESGfitness @Appliedfitnessmarketing

How to use the cost benefit principle to make better decisions in your life and avoid regret I use a cost: benefit calculation to decide whether something is actually worth doing. It involves asking 2 simple questions: What is the benefit of this action and does that benefit out weigh the cost? This will help you decide when to stop fat loss, when to add a workout, when to buy another fluffy pillow... (you'll see) www.ESGfitness.co.uk @ESGfitness

The gang are back for a Q &A and chat. We discuss: Drugs in sport Heart rate and health How does Caffeine give you energy Building Abs Genetic potential   Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

A different way to look at perfectionism. The notion of success shadows: Your biggest strengths can also be your biggest draw backs & how you can minimise this and find positives even in your 'problematic' traits. www.ESGfitness.co.uk @ESGfitness

The gang are back for a Q &A and chat. We discuss: Work ethic in pro footballers (not all) Transgender athletes Surprising correlations The composition of your extra calories for building muscle Join the next commit to 6 intake here: www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

Ep. 176 - Fear of ageing, Exercise & Heath, Menopause Emma explores the fear of ageing The anti ageing effects of exercise How to change your mindset so that you don’t have to live with regret For coaching heard to: www.ESGfitness.co.uk & let me know what you thought of the podcast @@ESGfitness on twitter/instagram/Facebook

Debunking the myth that you cant build muscle at home with minimal equipment by taking a walk through the science of building muscle. www.ESGfitness.co.uk @ESGfitness

Hannah is back to discuss the environmental cost of your diet We explore: What climate change/ global warming is. What the environmental cost of different aspects of your diet look like. The changes we can make that would have the biggest impact. And here is a new one.. how little protein could you get away with eating? In this podcast you will discover that you don’t have to go full vegan to reduce your carbon foot print. You also may be surprised the advice around packaging , organic food, protein and eating local. Www.esgfitness.co.uk @ESGfitness

Moving away from a perfectionist mindset has quite literally changed my life (I am aware of how cheesy that sounds) I discuss the impact of starting. How going from 0-1 is the hard part but is the part that causes the most impact. How a perfectionist mindset holds you back in every area of your life and how to avoid it If this doesn’t motivate you to start nothing will haha! I hope this was useful. I would love to hear your thoughts @ESGfitness www.ESGfitness.co.uk

The coaching team are back for another Q and A episode. Some brilliant topics including: How long until I see results? Migraines Ice baths & passion!! plus some hate mail Puppy training An exercise physiology class haha www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

I am joined by Coaches Andy and Shona to go over some really awesome client questions including: How to stay motivated during cold, dark, wet winters Hormone replacement therapy & fat loss Rest days Comparing yourself to others The important of resistance training independently of other forms of exercise www.ESGfitness.co.uk @shonastrong @ESGfitness @alba_lifestyle

Gaining weight after a diet when trying to build muscle is something that a lot of people stress out about (especially us women) Most can accept that they need to be in a surplus for significant hypertrophy yet don't want to gain weight. In this podcast I go through how much weight you can expect to gain (using myself as an example and also people starting from higher body fat levels) I discuss what the optimal body fat% is for building muscle, Realistic rates of muscle growth, Quite a large side track into leptin haha, The mindset around building muscle and that it may feel uncomfortable- lean into discomfort. If you would like some help building muscle head to www.ESGfitness.co.uk @ESGfitness

What is a ketogenic diet? What are the pros and cons? What’s all the fuss about ketone supplements? Is keto better for fat loss? @ESGfitness www.ESGfitness.co.uk

The up close and personal trainer podcast is back!! We discuss personal trainer deal breakers. How important is it to you that your PT behaves a certain way and what puts you off? And is it important they have the same morals/values/beliefs? Give us a tag and let us know! @shonastrong @ESGfitness @alba_lifestyle www.ESGfitness.co.uk

Q and A episode with Emma, Andy and Shona. We cover: Minimum effective dose exercise Putting on muscle with lifting experience and in a deficit? is it possible? is it likely? The 80/20 rule and a lot more! Enjoy, www.ESGfitness.co.uk

There has been a lot of anti- diet chat recently. Predominantly focused around ‘diets don’t work’ and then the comeback ‘no, crap diets don’t work’ - neither is particularly useful without a better option so that is what I am giving you. In this podcast you will learn how to set up your sustainable fat loss diet and why! Please share with anyone who may find it useful and if you would like extra help then head to www.ESGfitness.co.uk

Another Q and A episode where Emma is joined by Shona & Andy. Topics include: - Book suggestions - not having DOMs - Being woke - Anti diet - Building muscle & genetics - Shift work & more! If you want to join us head to www.ESGfitness.co.uk

Some absolutely awesome questions from the group this week!! Lots of topics covered including: Anti diet, kettlebells, stress, caffeine & supplements Enjoy! www.ESGfitness.co.uk

Are you interested in learning more about nutrition either for yourself or to improve your coaching service? If so, EIQnutrition is the course for you. In this podcast we chat about the course and what you can expect. For more information need to: EIQnutrition.com

Q and A with Andy AND Shona!! Woooo full team. And an interesting discussion on winning mindsets We hope you enjoy! Let us know your thoughts @ESGfitness @ShonaStrong @Albafitness

I am joined by the Amazing Hannah Ritchie who is a researcher for ourwoldindata.org We discuss everything you could want to know about the vaccine in a non bias, non judgemental way. Hopefully this helps anyone feeling anxious about whether to take the vaccine or not. We cover: What a vaccine is Why we have mutliple vaccines How long it will take to roll out? How long until you are immune? What is herd immunity? What is the success rates? What happens if I dont take the vaccine? What are the risks and known side effects? And much more.. If you think it would help others please share :)

Q & A episode with Coach Andy: We cover lots of topics including: Getting back on track after illness and Christmas, Binge eating, External validation, Focusing on the how and not over obsessing about the why And much more! To find out about coaching head to www.ESGfitness.co.uk

If you are thinking about joining commit to 6 or signing up to 1-1 coaching have a listen to this :) Emma discusses the importance of moving away from a perfectionist mindset and how we emphasise this in our coaching www.ESGfitness.co.uk

Emma and Shona have a Christmas debrief and discuss: Commit to 6 How restriction can be a good thing Measuring body composiotion Getting back on track after a week of 'binging' If you are interested in joining commit to 6 head to: www.ESGfitness.co.uk

Q&A episode with Shona: - Measuring fitness - Intuitive eating in an obesinogenic environment - Body Composition changes - Diffusion of social responsibility and more! Enjoy! www.ESGfitness.co.uk

LIVE from the commit to 6 free group. Q and A including topics: CBD oil Will power and decision fatigue How to get over acute weight gain.. Join us: www.ESGfitness.co.uk

The first live form the Free 10day Commit to 6 group. Shona and Emma discuss: Why we are doing a free group How to get the most out of the 10 days The principles of commit to 6 (Imperfect action) Questions including: gym intimidation identifying as being over wieght how to program your training Why IG models and progressive overload &more Enjoy! www.ESGfitness.co.uk

WE ARE BACK with the up close and personal trainer podcast We go over the LIZZO situ, You're overhyped fitness (and non) thing, The evolution of penis size, The environmental cost of protein rich diets And much more! Enjoy! www.ESGfitness.co.uk

Sunday afternoon catch up with Shona. We discuss productivity and the importance of structure for any goal. Shona offends everyone by comparing male PTs to Arnold clark sales men Hope you enjoy! www.ESGfitness.co.uk

One of my favourite topics! I talk about the under appreciated importance of muscle in health and the significance of muscle mass in prevention and recovery from illness. as well as the science behind muscle's role in the development of type 2 diabtes I hope you find this useful and interesting! www.ESGfitness.co.uk

We are back for another commit to 6 Q and A We cover: - Tools for reduced anxiety over the Christmas period - Perfectionist mindsets - Fasted cardio - Genetic potential - Deadlift alternatives And more.. www.ESGfitness.co.uk @ESGfitness

Q & A Ep with Coach Shona If you want support towards your goals head to www.ESGfitness.co.uk & apply for coaching.

Commit to 6 group Q and A We cover: Motivation, Entitlement, Choices, Opportunity costs, Muscle protein synthesis, Meal timing around workouts and real world significance, Hydraption and more! If you are interesting in coaching head to: www.ESGfitness.co.uk

Some of my thoughts this week. As ever, I love to hear yours too so tag me in your feedback :) @ESGfitness www.ESGfitness.co.uk 

Andy and Emma explore client questions from the week. To find out about coaching head to: www.ESGfitness.co.uk

The why behind your actions matters! The same action can be healthy or unhealthy depending on why you're doing it. Let me explain and increase your enjoyment of diet and exercise.. Coaching: www.ESGfitness.co.uk

Q and A with Coach Shona. We touch on coaching approaches When you need tough love .. and when you need more support Workout V steps Strength workouts Should I add a workout? and...Suggestions for Emma's new haircut www.ESGfitness.co.uk

Awesome Q and A with Andy Including: Discussion on hypertrophy/ fat loss goals When to move from fat loss (WHENEVER YOU DAMN WELL WANT!!) Metabolism myths and much more.. www.ESGfitness.co.uk For coaching

Harsh truth time.. You’re not burnt out because you are working too hard. It’s the not setting boundaries, not coming off social media and doing low level, low productivity work constantly that is burning you out. You aren’t working too hard you are working for too long with zero out put. You’re ‘working’ all the time but you never actually focus and quite frankly your productivity is shit. It is like trying to build muscle by doing 100s of body weight squats rather than actually lifting some weight and creating an adequate stimulus for growth… and then resting and recovering so that growth can occur. The idea behind rest, recovery and adaptation is that you are able to come back and work harder.. not that you work less hard. It is easy to fall into the trap of long hours and achieving very little. But you feel like you’re hustling because you’ve been on your laptop from 6am to 11pm. This is almost bred into us given how we are usually paid - for time not productivity. Sure, you might be burnt out but it’s not because you’re working too hard. And anyway, it’s not really about working harder, I am not telling you that you need to work harder… it’s about working smarter. - Make a plan - Set time - Set boundaries - Turn off the internet - Have defined tasks/ a to do list & do some focused work without distractions. You will be amazed how much you get done in an hour if you turn your phone/the internet off and actually focus. That way you will get more and higher quality work done AND have time to switch off/ relax. I would love to know what you think: @ESGfitness 

AMAAAAZEEEE Q and A with coach Shona. No other way I would like to spend a rainy Sunday evening. Many topics covered .. some high lights include: - How to program for optimal Hypertrophy - What happens when you over eat? -How much of it goes to fat and how long does it take to see this? - Eccentric exercises.. pros V cons and who should be doing them. - Is yoga good for injury prevention? Lots of love, LADY Emma Storey-Gordon www.ESGfitness.co.uk

Q & A with Andy: Anti depressants & weight gain Carb fear Vegan protein & more! I would loooovveee if you like, share subscribe if you enjoyed this episode. Coaching: www.ESGfitness.co.uk

Everything you need to know to get set up and a big welcome from Shona and I :)

Bit of a brain dump of something I have been pondering about comparison being the thief of joy Have a listen. Would love to know your thoughts..

Client Q and A Lots of topics including: Werewolf vaginas Deadlifts Creatine Mind-muscle connection and more! www.ESGfitness.co.uk if you want to join us for coaching :)

Emilia and Emma talk to Ant Park and the Pure gym PTs about how to support your clients with nutrition. We also cover what you can be doing for your business during lockdown. And We discuss the EIQ course and what makes us different. If you have any questions or want to learn more about EIQ head to: Www.EIQnutrition.com

Emma & Shona hop on a live in the commit to 6 group to discuss lockdown 2.0! You will all be supported and come out the other side closer to your goals. If you need help - ASK. Do not suffer in silence- a problem shared and voiced is a problem halved. We also discuss ketogenic diets. & hair extensions. if you want to join commit to 6 for lockdown head to www.ESGfitness.co.uk

Shona and Emma discuss how to have a healthy pregnancy as well as some dos and don'ts www.ESGfitness.co.uk

Andy and Emma discuss: Gene editing Brown fat Gorillas Eating out Imperfect action Why we idolise celebs and more... ESGfitness.co.uk

This week Emma and I discuss: The Romanian Dog Adoption Conspiracy Instagram Psychologists Feeling the need to do Mental Health Work Then Shona gets to know the “real ESG” with some quick fire questions

Andy and Emma answer client questions and give some tips to reduce stress which you haven't tried before.. Enjoy! www.ESGfitness.co.uk

Lots of awesome questions.. as usual. Creatine Switching from fat loss Performance Goals 1 rep max testing getting enough fat in your diet managing hunger and more.. www.esgfitness.co.uk for coaching 

Q and A episode with coach Andy Plus a little rant on vulgar PTs www.esgfitness.co.uk

I often like to frame fat as something you have NOT something you are. Today I discuss why I will continue to do that. And why both diet culture and anti diet culture are ridiculous. It is a crazy time that we live in where diet culture assumes everyone wants to lose fat and anti diet culture assumes no one wants to lose fat and we should all just be happy the way we are. Well I will stay firmly in the HUGE grey area in-between diet culture and anti diet culture where I believe if you want to change to better yourself then you bloody well can. & you don’t have to justify that One of the most amazing things about life is that we can change almost anything to some extent. Sure, love yourself but love yourself enough to work on yourself and change yourself , upgrade yourself to a better you. Thats what life is all about.

An up close and personal trainer podcast with Shona. We have a lovely catch up and then delve into setting goals for the rest of 2020 and the mindset shift from weight loss to maintenance or building ENJOY!!

Client Q&A with coach Andy Topics include: Diet breaks Deload weeks How to increase volume is having abs worth it??

Shona is back for an unclose and personal trainer episode YAAAAY. We discuss people changing Making decisions AND WAYNE LINIKER IS SINGLE LADIES 

Andy and I answer client questions including: Metabolic adaptation Strength V power Drop sets or eccentrics? Sugar and kids Sleep and muscle growth Self fulfilling prophecies and much more For online coaching head to www.ESGfitness.co.uk

A quick one from me today. Many people think that just avoiding certain foods or not having them in the house will solve the problem. It won't. You are avoiding the problem. Have listen and let me show you how to face the problem head on For coaching head to www.ESGfitness.co.uk

Q&A ep. with coach Andy We cover the questions from the commit to 6 group including Supplements Fasting Bloating and much more. Enjoy! Want to join the next commit to 6? Head to www.ESGfitness.co.uk 

What we can learn from economics about making decisions & fat loss .. and some relevant examples. This is a must listen! If you implement this process it will improve your decision making skills and change your life. Share and tag me if you found it interesting @ESGfitness

I have the magnificent Lucy Spraggan on the podcast this week. We discuss everything from giving up alcohol to the impact of corona virus on the music industry, her coming out story and many tangents in-between. I hope you enjoy!! www.ESGfitness.co.uk @ESGfitness

Introducing my right hand woman Nicola. Most of you already know her but I am sure you will learn a lot about her background and what makes her a) such an amazing human and b) such a brilliant and caring coach. I am also VERY excited to say that she will be coaching on commit to 6. We talk a lot about chronic pain. Our experiences and how there is a light at the end of the tunnel! I really hope you enjoy this one. Please share and tag us if you’ve found it useful or you have thoughts :) Em x @ESGfitness www.ESGfitness.co.uk

In this episode we discuss Reframing your mindset BCAAs AGAIN We realise Andy doesn't understand what anonymous means Cues for squats And much more!

Q and A episode with Coach Andy Holidays Not allowing your mindset to hold you back Journalling Gmail letting us all down.. www.ESGfitness.co.uk for coaching

Shona is back and we have a lovely chat! & A few deal breakers. Enjoy!

Q and A with Andy We cover: - Barbel V Dumbell - Moving into a muscle building phase - Food volume and fat content of your diet - Peri menopausal workouts Lots more!! Enjoy :) Share and Tag us if you enjoy - we love that!

Hello!! I am back! Feels like ages (has been less than a week) I feel REALLY anxious so used this podcast to distract myself by answering some awesome Qs from check ins: - The importance of protein recap - The difference between negative self talk and tough love - Heart rate max - Workouts Vs steps for fat loss AND LOTS MOREEE... Thank you everyone for the kind messages and support. Lots of love! xx

In this episode we discuss shame in various forms. & Our thoughts and experiences. As ever on the up close and personal trainer podcast, we are not experts. We just like discussing things! Em&Sho x

Q and A Episode with Coach Andy. - why 100g protein? - snacking V meals - Short sharp sessions - Metabolic adaptation AND MORE! Interested in coaching? head to: www.ESGfitness.co.uk

Our first guest! We discuss some deal breakers.. Listen in and see if they would be deal breakers for you too..

Another Live Q and A for the coaching group. Some topics covered: - The gyms aren't opening but let's focus on what we can control - Cravings - should you listen to them? - Disassociating food and emotion - intermittent dieting Enjoy! Enjoy the podcasts and want some help reaching your goals? Apply for coaching below: @ESGfitness Www.ESGfitness.co.uk

HELLO! This week we discuss the new measures the government are taking to tackle obesity and then move on to a Q and A. Including: Deadlifts DOMs Rest days Completing Tinder while losing fat And much more, If you enjoy please share, rate, review and all the lovely stuff. Thank you! ESG xx

Q and A podcast with Andy We cover: - How to come out of lockdown Recap on holidays and eating out/ social occasions Why you might not want an expert Commit to 6 principles and key words And lots more Enjoy!!

Up close and personal trainer podcast Weird Fetishes Rule 34 Deflating bosu balls And also some coaching thoughts..

Q&A episode - Too much data - HR, steps, sleep, food tracking, energy expenditure etc etc - Muscle protein synthesis and fasting - Can I be in a bigger deficit? - What happens if I eat too little and plateau? and lots more.. You can join the next commit to 6 intake at www.ESGfitness.co.uk We start 20th July!

Something a little different from Shona and I in this one. Really enjoyed this podcasts. We discuss investing in your future but balancing that with enjoying the present. We also talk about the importance of your actions aligning with your values. If you enjoy please do like, share subscribe! Lot's of love!

This is one of my favourite episodes ever! (and we are on ep. 95!!) Topics include: How many grams of fruit and veg? do avocados spot reduce fat? if you were in a 350 cal deficit on one day, is that 1/10th of a pound literally going to leave your body that day, or does it accumulate and fluctuate over time and drop off later? Muscle engagement cues Joe wicks tells us alcohol blunts fat burning Is yoga good for injuries?? For coaching head to www.ESGfitness.co.uk

Upclose and personal trainer episode. We discuss: Britney Pride Condoms being to small moon cups and more.. ENJOY!!

BIG NEWS!! We have a new coach at ESGfitness. Shona Denovan. One of the kindest, funniest and most genuine people I know. It is an absolute honour to have her join. Shona brings so much to the coaching team.. it is fair to say Andy and I aren’t exactly pro at yoga or crossfit but I now feel like we really do cover all bases as a team. One of the best things about working with us is that you don’t just get one of us, you get all of our expertise and experience. In this episode we talk a bit about Shona’s background and how she got into coaching. WELCOME TO THE TEAM! www.ESGfitness.co.uk

THIS WAS AWESOME! Such good questions this week including: - Every question you wanted to know about metabolic adaptation and how it applies to you (thank you Hannah!) - What happens when you start building muscle? Can you build muscle without putting on fat? - How to deal with lockdown easing - Does your stomach shrink? - Weighted vests And more.. If you want to join commit to 6 or you are interested in 1-1 coaching head to ESGfitness.co.uk Enjoy!

In this episode, we talk about a lot of things including: How we have changed since the start of lockdown Politics (for some reason) Falafels How to answer the phone Many unpopular opinions And more.. We hope you enjoy and please send your unpopular opinions to: @ESGfitness and @Shonastrong www.ESGfitness.co.uk

WOOOOOFFF do we have a packed episode this week!? (spoiler: yes) This week we discuss the following: Shona's poor dog's injury Why Emma finds Collarbones sexy OnlyFans Would you date a Cop? Harvey Weinstein's bits The best way to come out ENJOY AND SHARE 

Hello & Welcome! In this episode we cover: - Cellulite - Night time eating - Stress - Training in the morning and more.. Enjoy! www.ESGfitness.co.uk

Hello & Welcome! In this episode we cover: - VO2 max - what is it and is it useful? - Hashtag Carbon removal - will it catch on?? - How fat leaves the body - Why Emma doesn't like Calorie calculators - Intolerance tests and more.. Enjoy! www.ESGfitness.co.uk

Shona joins for one our chats we talk about many things including: The racist crossfit saga If you can actually spot reduce fat Celebs transformations Pelvic floor exercises ENJOY!

Lots of topics covered including: What is more important calories or protein? Should I go over my calories to meet my protein target? Calories burned on fitbits/ apple watches Optimal activity for health What's the deal with eggs? And more.. www.ESGfitness.co.uk 

In this episode I cover: Body recomp Tempo How much fat you can lose in a week Metabolism Body fat % scales And why I happily refunded 2 commit to 6 sign ups Enjoy! www.ESGfitness.co.uk

Are these wedding vows a deal breaker? My wife is called Emma She’s so hot she makes me tremma She makes me thirsty and gives me phlegma Just like Nelly i have a dilemma we’ll have our honeymoon in Vienna

Q & A episode with loads of awesome questions: How do you stay on top of research if it takes so long to publish Working offshore Cycling with DOMs Recovery nutrition Micronutrient absorption and more www.ESGfitness.co.uk @ESGfitness

Some brilliant tips to live your life by. We explore a listeners homophobic experience and why shona looks like a lesbian Also why so many lesbians play football Ending in the usual style: Deal Breakers Enjoy! @ShonaStrong @ESGfitness

In this week's up close and personal trainer podcast we discuss: - The stats around lesbian orgasms - Shona's most boring day in lockdown - Is having a penis a deal breaker? - Nipple orgasms - Shona's coregasm & also some more serious discussions on if you need to be 'in shape' as a personal trainer Do let us know if you enjoy and feel free to message us any dating situations you want us to unpick Lots of love, Shona & Emma @Shonastrong @ESGfitness www.ESGfitness.co.uk 

Solo ESG podcast Topic covered: Should I still try to build muscle at home? Do I need to be at a lower bf% to build muscle? Acid reflux Can you change shape without losing weight? Can you be in too big of a deficit to lose weight? Can you get newbie gains again? Body acceptance Rep ranges for body composition Emma gets far too excited about a study.. www.ESGfitness.co.uk @ESGfitness

Up close and person trainer podcast with Shona. As usual many areas covered. Many topics explored. @Shonastrong @ESGfitness

Q & A ep. with coach Andy Is pilates over rated? What are the benefits of ice baths? (is there any) How much protein at each meal is optimal? Why blanket protein targets aren't applicable to everyone www.ESGfitness.co.uk @ESGfitness

Shona whispers deadlifting cues We talk about dramas from this week We talk about parenting We talk about many other things. Please enjoy, share, rate etc @ShonaStrong @ESGfirness www.ESGfitness.co.uk

Up close and personal trainer episode We answer a listeners question about online dating We read out some 'facts' We would like to know how your same sex weddings went.. If this entertained you during lockdown please share with a friend :)

ANDY IS BACK!! We cover questions from this week's check ins including: Building muscle at home Are hunger cues good indicators of what the body wants How to get the biggest bang for your tracking effort Heart rate and effort during workouts And much more! For online coaching head to www.ESGfitness.co.uk

Up close and personal trainer podcast We discuss sexuality. Shona has a relevation We both share too much as usual. Enjoy!!

Solo Q&A episode: I cover your questions preach about a few things... - How to build muscle as a female - The important of stretching - Extra pressure as an online coach at the moment Want to join the team? go to: www.ESGfitness.co.uk 

Up close and personal trainer podcast Episode. Kissing in a strip club Vibrams, gym gloves, spitting on your hands, not putting your weights away Cyber dating Professions you wouldn't date @ESGfitness @Shonastrong