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

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

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

TheECmethod.co.uk Spicy food can lead to unexpected consequences. Meltdowns can happen to anyone, especially parents. Social interactions can be challenging when preoccupied. Exercise snacking can improve metabolic health. Housework can be a beneficial form of exercise. Having healthy snacks on hand can prevent poor choices. Understanding workout tempo is crucial for effectiveness. Push-pull-legs training can optimize recovery. Weight fluctuations are normal and can be influenced by diet. Maintaining fitness while traveling is important for consistency.

TheECmethod.co.uk 00:00 Navigating Single Parenthood and Self-Care 05:03 Fitness and Nutrition Challenges 09:48 Traveling and Maintaining Healthy Habits 14:58 The Importance of Soup and Nutrition Choices 20:08 Exercise Intensity and Activity Levels 27:07 Pushing Limits: The Assault Bike Experience 29:20 Jumping Heights: Box Jumps and Performance Goals 32:22 Navigating Fitness: Balancing Gym and Home Workouts 33:18 Women and Weightlifting: Debunking Myths 36:51 Energy Expenditure: Steps vs. Cycling 39:11 Cycling Safety: Navigating Urban Environments 43:44 Medication and Fitness: Managing Health with Monjaro

Ep. 462 - we are back with a banger :) Chapters 00:00 Welcome and Introduction to the Next Round 02:54 Engaging with New and Returning Participants 06:06 Navigating the EQ Method and Resources 09:04 Workout Structure and Recommendations 11:56 Tracking Progress and Understanding Measurements 15:51 Nutrition and Meal Planning Strategies 20:04 Hydration and Its Importance 22:56 Evening Snacking and Behavioral Changes 27:07 Mental Health, Anxiety, and Exercise 30:47 Body Image and Self-Perception 34:55 Final Thoughts and Encouragement

TheECmethod.co.uk 00:00 Introduction and Holiday Reflections 03:00 Community and Coaching Insights 05:48 Emotional Testimonials and Personal Growth 09:04 The Importance of Mindset in Fitness 12:13 Marketing Strategies and Client Retention 15:04 New Research on PCOS and Metabolism 19:55 Coaching Perspectives on Challenges and Beliefs 23:12 Returning from Holiday: Tips and Strategies

TheECmethod.co.uk 00:00 Introduction and Personal Updates 02:52 Celebrating Achievements and Upcoming Events 06:08 Warm-Up Sets and Training Insights 11:55 Understanding Hormonal Cycles and Weight Tracking 18:06 Tracking Food Intake: To Track or Not to Track? 20:00 The OZempic Discussion: Pros and Cons 28:04 Personal Experiences and Reflections 34:07 Final Thoughts and Wrap-Up

TheECmethod.co.uk 00:00 Introduction and Small Talk 02:21 Dealing with Self Doubt and Negative Thoughts 03:20 The Role of Running in Weight Loss 06:19 Increasing Activity Level for Fat Loss 08:12 Setting Realistic Weight Loss Goals 17:20 Shadow Boxing and Location in the Gym 18:40 Increasing Weight with Good Form 25:47 The Benefits of Refeeds for Adherence 31:27 Support During and After Panic Attacks 34:12 Balancing Preparation and Authenticity in Speaking Engagements 37:02 The Impact of the EC Method

TheECmethod.co.uk 00:00 Introduction and Small Talk 03:21 Weight Training and Progress 06:59 Choosing Home Weights 11:29 Maintaining Weight Loss After a Holiday 18:18 Using Machines for Lower Body Workouts 25:26 The Truth About Diet Soda 28:41 Dealing with Back Injuries

theECmethod.co.uk Chapters 00:00 Introduction and Personal Anecdotes 06:50 Recovering from Contact Sports and Managing Morning Sickness 08:38 The Impact of Weight Training on Other Modalities 12:37 Balancing Individual Goals and Health 20:03 Dispelling the Myth of Lean Equals Health 25:51 Navigating Running Injuries and Pregnancy

Chapters 00:00 Training While Tired 05:23 Understanding the Thermic Effect of Food 08:27 Enjoying Food While on a Trip 19:53 Prioritizing Health and Fitness 25:29 Heart Rate During Weightlifting 34:01 Proper Form for Deadlifts

TheECmethod.co.uk Chapters 00:00 Bank Holiday Weekends and Travel 02:16 Media Sensationalism 04:01 Order of Workouts 08:09 Getting Back on Track with Nutrition 12:30 Reassessing Behaviors and Making a Plan 16:13 Long-Term Impacts of Extreme Physical Challenges 23:44 The Potential Long-Term Effects of Extreme Physical Challenges 26:30 The Psychology Behind Extreme Physical Challenges 32:25 The Compulsion and Addictive Tendencies of Extreme Athletes 39:28 Tracking Food Intake and Making Mindful Choices for Weight Loss 44:25 Finding the Right Balance between Calorie Intake and Activity Level

TheECmethod.co.uk Chapters 00:00 Introduction and Chloe's Illness 02:56 Coaching and Nutrition 13:53 Body Image and Self-Love 22:54 Setting Goals and Being Patient 28:08 Prioritizing Nutrition and Exercise

TheECmethod.co.uk AI Chapters 00:00 Challenging Kickboxing Class and Weekend Activities 03:43 Movie Review: 'It Ends With Us' and the Need for Trigger Warnings 07:51 Understanding Macros and Making Flexible Choices 11:59 Consistency vs. Variety in Morning Routines 17:20 Body Acceptance and Focusing on Overall Health 26:14 Living a Fulfilling Life Beyond Body Goals 37:03 Navigating the Menopause and Body Image 49:04 Balancing Cardio and Resistance Training for Fat Loss 52:37 The Role of Exercise in Fat Loss and Body Composition 53:07 Enjoying Food at the Cinema and Maintaining a Healthy Lifestyle

TheECmehtod.co.uk Chapters 00:00 Introduction 03:07 Adjusting Exercise Routines and Rest Days 06:06 Fruit in Smoothies and Weighted Workouts 10:11 Understanding Weight Fluctuations and Calorie Intake 16:31 Hormonal Fluctuations and Hysterectomy 22:33 Cycling as an Alternative to Steps 28:41 Alternating Exercises and Survival Mode 38:09 Wrap-up and Next Week's Plans

theECmethod.co.uk Chapters 00:00 Introduction and Breathwork 05:16 Balancing Indulgence and Maintenance 06:15 Transitioning to Targeted Weightlifting 07:31 Maintaining a Physique Goal 13:20 Strength Training with Hypermobility 21:40 The Importance of Form and Range of Motion in Exercise 23:07 Finding a Reputable Therapist: Referrals and Databases 26:21 Maintaining Progress and Control in Recovery 35:13 Dealing with an Unsupportive Partner 39:38 Training After a Break: Muscle Memory and Newbie Gains

TheECmethod.co.uk AI Takeaways Enjoy holidays while maintaining balance and not stressing about tracking or strict routines Mindset shifts are crucial for long-term success in weight loss Holidays can be a trigger for weight regain, so it's important to have a plan for when you return Home workouts can be done without equipment or with improvised weights Different exercises target different muscles, so it's important to choose the right exercises for specific goals

TheECmethod.co.uk AI Takeaways Dealing with stress-related eating requires making a plan and finding alternative coping mechanisms. Setting goals and focusing on the long-term can help maintain motivation and consistency. Incorporating exercise into daily life, whether through resistance training or cardio, is important for overall health and fat loss. Steps are a crude measure of energy expenditure, and both walking and running can contribute to reaching daily step goals. Calorie tracking can provide awareness and help with weight loss, even without strict adherence to a specific calorie range. Increasing activity levels, such as walking, can support fat loss and improve health markers. Using a city map can help track calories burned during walking or cycling. Gradually increasing step count and incorporating targeted cardio sessions can improve cardiovascular health. Starting with lighter weights is recommended for beginners in strength training. Taking progress photos can be motivating and helpful in tracking progress. The Olympics can provide inspiration and motivation for fitness and health goals.

TheECmethod.co.uk AITakeaways Finding balance and a sustainable approach to fitness and nutrition is key It's important to take care of your eye health, especially if you have fair skin and blue eyes Mind-to-muscle connection can enhance your workouts and improve results Tracking food intake can be a helpful tool for food education and creating a calorie deficit Body acceptance doesn't mean feeling positive about your body every day, but rather learning to control negative thoughts and focusing on the positives Maintenance in fitness and nutrition can involve periods of tracking and periods of intuitive eating It's important to find what works for you and not compare yourself to others

Last chance to join our August intake here

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TheECmethod.co.uk AI Takeaways The Olympics can be a source of inspiration and joy, providing a sense of coziness and excitement. When experiencing dieting fatigue, it's important to assess whether it's genuine fatigue or just boredom. Taking a break or revamping your approach can help reignite motivation. Supersetting exercises can be a time-efficient way to increase volume in your workouts, but it may impact strength and overall volume. Focus on doing more than what you were doing yesterday, rather than striving for perfection. Small steps and progress are key. Protein intake for women can vary, but a range of 100-140 grams per day is generally recommended. Tracking calories is not necessary to be in a calorie deficit for weight loss, but finding alternative methods like the three to one method can help create structure and ensure a deficit. Tracking calories can create awareness and help in learning about nutrition. Establishing a consistent morning routine can set the tone for making healthier choices throughout the day. Cutting back on carbs is not necessary for fat loss; prioritizing protein and vegetables is more important. During periods when access to the gym is limited, bodyweight exercises and using lighter weights can still be effective. Training to failure is not necessary for muscle growth; focusing on progressive overload and maintaining training volume is key. Pilates is beneficial for core strength and injury prevention, but resistance training is more effective for building muscle.

You can still join 5for5 here AI Takeaways Implementing a morning routine can have a significant impact on productivity and overall well-being. Focus on food volume, protein, and vegetables to improve satiety and achieve fitness goals. Ultra-processed foods can vary in their impact on the body, so it's important to make informed choices. Meal timing is individual and should be based on personal preferences and hunger cues. Bodyweight workouts can be effective, and consistency is key in achieving fitness goals. Pacing oneself and avoiding over-restriction can lead to faster and more sustainable results. Consistency and adherence are key when it comes to weight tracking and achieving fitness goals. When tracking weight, it is important to weigh in at the same point in the menstrual cycle for accurate results. Weight fluctuations are normal and should be expected, especially when starting a new fitness routine. To increase calories and fuel the body for muscle gain, add carbohydrates to meals before and after workouts. Finding a balance between structure and flexibility in one's diet is crucial for long-term success. Incorporating a morning routine can set a positive tone for the day and improve overall well-being. Supporting cancer research is important in the fight against cancer and improving life expectancy. Committing fully to a program for a short period of time can lead to significant changes and improvements. Grads and experienced participants can provide valuable support and advice to newcomers in the program.

TheECmethod.co.uk AI Takeaways The EC Method is hosting a charity round to raise money for cancer research. The next round will include structured workouts and routines. Home workout equipment should include dumbbells and resistance bands. Foot positioning in exercises can vary based on individual biomechanics. The leg press and squat can target different muscles depending on foot placement. The hosts express gratitude for the participants and the supportive community.

Join 5 days of coaching for £5 (to cancer research UK) click here AI Takeaways The fundraising campaign for cancer research has received a positive response, with close to 500 people signing up in just two days. The campaign offers daily live sessions, workouts, and nutrition principles, providing a valuable opportunity to reset and learn more about the EC method. To prevent a stiff neck during workouts, focus on keeping your shoulders back and down, engage your shoulders rather than your traps, and avoid hunching up. When using lighter weights, increase the number of reps, slow down the movement, and try more challenging variations of exercises. Meal timing is individual and should be based on personal preferences and goals. Backloading calories in the evening can be a suitable approach as long as it doesn't lead to a binge-restrict cycle and allows for social eating and fueling workouts. Timing meals earlier in the day when you're more insulin sensitive can be beneficial for fat loss. BMI is not the best measure of health, but getting closer to the ideal range can be better for metabolic health. Progressive overload and technical failure are important concepts in weightlifting, but they can be overwhelming for beginners. Understanding and learning new concepts in the fitness world is an organic process that takes time. Non-scale victories, such as finding clothes that fit well and feeling more confident, are important markers of progress. Upcoming live sessions will cover topics like fat loss, sustainability, and Q&A sessions.

TheECmethod.co.uk AI take aways Finding balance is key to sustainable weight loss and overall well-being. Adapting to changes in routine, such as during the summer holidays, requires a different approach and planning. Reframing mindset and celebrating non-food-related milestones can help maintain motivation and prevent self-sabotage. Being a positive role model for children involves including them in healthy activities and making fitness fun. Avoid coaches or programs that engage in fat shaming or abusive behavior towards clients. Consistency is key in achieving desired results in exercise and nutrition. Fat loss and muscle building are influenced by individual genetics and body composition. Cardiac rehab and exercise modifications can be tailored to individual needs and limitations. Proper training splits and exercise selection can help target specific muscle groups and improve overall body composition. Creatine supplementation can benefit performance in high-intensity interval training and strength-based activities. Integrity and a positive coaching relationship are essential for client success and well-being.

TheECmethod.co.uk Summary In this conversation, Emma and Chloe discuss various topics including their weekends, the Euro 2020 final, tennis, deload weeks in the gym, soy milk as a milk alternative, and the challenges of dating. They also address questions about alternative exercises for Smith Machine split squats, calculating maintenance calories, and staying motivated to hit step goals. AI take homes: Takeaways It's important to have a routine that allows you to hit your step goals most days, but don't stress if you don't hit them every day. If you can't hit your step goal, focus on hitting your calorie target and try to incorporate physical activity in other ways, such as short walks or home workouts. Don't worry too much about the exact number of calories burned or consumed. Focus on averages over time and making sustainable lifestyle changes. Soy milk is generally safe to consume and may even have health benefits. The negative claims about soy and its link to breast cancer and thyroid problems are often exaggerated. When it comes to dating, it's important to consider your location, lifestyle, and the type of people you surround yourself with. It may be necessary to broaden your geographical pool to find a compatible partner. Maintenance calories can vary depending on factors such as activity level, weight, and individual metabolism. It's important to track accurately and adjust as needed. Don't let a missed step goal or deviation from your routine spiral into guilt or overeating. Focus on self-care and making practical adjustments for the next day. Remember that hitting step goals and maintaining a healthy lifestyle is a choice, not a punishment. Be kind to yourself and focus on long-term progress.

Join the EC method TheECmethod.co.uk AI Takeaways Camel toe knickers and other solutions can help with wardrobe malfunctions Rest weeks are important for both physical and psychological recovery Non-scale victories, such as strength gains and positive body image, are worth celebrating Discipline and self-control can lead to freedom and confidence Individual experiences and needs should be prioritized over generalizations

Join our next intake here AI Takeaways Engaging in physical activities like cycling and watching sports can be enjoyable and provide a sense of accomplishment. When it comes to gym workouts, it's important to focus on proper form and gradually increase weights to avoid injury. Bulking and cutting cycles are not necessary for the average person and should only be done by certain athletes. Dealing with sugar cravings involves finding moderation and allowing oneself to enjoy treats in a controlled manner. Body composition changes may take time to show on the scale, so it's important to focus on how one feels and measures progress in other ways. Body recomposition is a positive approach to losing fat that focuses on fueling oneself, enjoying workouts, and building muscle. Challenges in fitness, such as Bulgarian split squats, can be overcome with practice and focusing on proper form. Overcoming food noise and sugar cravings involves allowing oneself to enjoy treats in moderation and not restricting certain foods. Managing snoring can be done with mouth tape, which helps keep the mouth closed during sleep. Non-scale victories, such as clothes fitting better or achieving fitness goals, are important indicators of progress. Establishing a morning routine that includes hydration, movement, and planning can set the tone for a healthy day. Meal plans provide structure and make it easier to meet nutritional goals, but flexibility is also important. Transitioning to maintenance after a holiday involves gradually increasing calories and finding a balance between indulgence and consistency. Staying focused on food during a long-term lifestyle change requires finding meals and snacks that one enjoys, reducing decision fatigue, and making it a sustainable lifestyle. Seeking support and guidance from professionals can be helpful in navigating challenges and staying on track.

TheECmethod.co.uk AI Takeaways Going to Glastonbury with a group of like-minded people who are focused on having a good time is key to enjoying the experience. Rest is important for recovery, even after mild illnesses like COVID. Tightening up the diet and having meal structure can lead to better results in weight loss. Chronically elevated cortisol levels are the problem, not exercise or stress in moderation. Seek medical advice for hormonal issues rather than relying on influencers or social media. Adrenal fatigue was a popular topic in the fitness industry, with symptoms such as tiredness in the afternoon and cravings for sweet food being associated with it. Competitors on low-calorie diets and high levels of physical activity may experience a decrease in the effectiveness of caffeine. The new gym workouts can be recommended for optimal results, but it is also fine to continue with the first set of workouts if they are still enjoyable. Exercises that require a bench can be modified to be done from the floor, and hip thrusts can be replaced with glute bridges if a bench is not available. Creating a structured routine and regular meal times can help with hunger management and adherence to a nutrition plan. When struggling with motivation, it can be helpful to focus on the immediate rewards of exercise and establish a routine to build momentum. Supersetting exercises can be a time-saving strategy, but it may not be optimal for maximizing strength gains. Delayed onset muscle soreness (DOMs) can be influenced by genetics and recovery. Taking extra rest days and ensuring adequate recovery may help reduce DOMs. It's important to listen to your body and make adjustments to your routine and nutrition as needed. Moving to a new environment can provide an opportunity to establish new routines and habits. Having a strong 'why' can be motivating, but it's not necessary to have a deep and meaningful reason for pursuing fitness and health goals.

TheECmethod.co.uk AI Takeaways Even if you feel fine, it's important to take it easy and rest when you have COVID. Sometimes it's worth trying new experiences, even if they're not your usual scene. Reflecting on your progress and focusing on the positive can help you stay motivated. The morning routine, including a nutritious breakfast and a short walk, can set the tone for a successful day. Changing your lifestyle is necessary for achieving fitness goals, but it doesn't have to be overwhelming or all-consuming. Small changes, like adding a morning routine and being active most days, can lead to big improvements in your health and physique. It's important to have realistic expectations and understand that exceptional results require exceptional effort. Taking care of yourself and making self-love a priority can help you stay motivated and enjoy the process of improving your health and fitness. Emotional exhaustion and relationship struggles can impact eating habits, but it's important to pick yourself back up and get back on track. Having a support system, whether it's friends, family, or a coach, can make a big difference in staying motivated and overcoming challenges. Prioritize self-care and consider yourself as the most important person in your life. Reach out for support from chosen people and communicate your needs. Set tangible goals for self-care and track your progress. Consider a structured meal plan to stay accountable to your nutrition goals. Focus on consistency and make adjustments as needed to break through weight loss plateaus. Establish a routine to create a sense of stability and support your overall well-being.

theecmethod.co.uk AI Takeaways The hosts share personal anecdotes and discuss various topics. They talk about the Law of Attraction and its application in daily life. They share their experiences with energy drinks and the consequences of spilling them. They discuss celebrity gossip and their encounters with famous people. They provide exercise techniques and tips for injury prevention. They give nutrition advice and address questions about protein intake and fruit consumption. Loose skin after pregnancy can be influenced by factors such as genetics, diastasis recti, and scar tissue from C-sections. Scar massage can help break down scar tissue and flatten the surface area. The horizontal V45 degree leg press is beneficial for targeting multiple muscle groups, including the quads, hamstrings, and glutes. Feeling hungry during workouts is not the norm, but individual responses may vary. Other factors, such as sleep quality and meal timing, can contribute to increased hunger levels. Tracking calories can provide accountability and awareness of food intake, but it's important to find a balance and not become overly reliant on it. Experimenting with periods of not tracking or tracking in a different way can help determine what works best for individual needs. To target the gluteus maximus, exercises such as conventional deadlifts, Romanian deadlifts, hip thrusts, squats, and lunges can be effective. It's important to prioritize protein intake and build meals around protein sources to ensure adequate consumption, even when not tracking calories.

TheECmethod.co.uk 00:00Navigating Anniversary Meals 08:49Visible Abs and Core Workouts 13:12Strength Training for Kids 23:00Prioritizing Actions and Habits AI Takeaways When planning for an anniversary meal, it's important to focus on overall calorie balance rather than strict restrictions. Consider banking calories leading up to the meal, prioritize protein and vegetables, and enjoy the meal without guilt. Training the core is not necessary for visible abs. Core engagement is already incorporated in compound lifts, and genetics and body fat play a significant role in the visibility of abs. Strength training for kids, when done safely and with proper guidance, can be beneficial for their overall development and health. It helps teach good habits early on and can improve performance in other activities. Scale weight fluctuates daily and is influenced by various factors such as water retention, digestion, and hormonal changes. It's important to focus on long-term trends rather than getting fixated on daily fluctuations. Prioritize actions and habits that support your goals, such as consistent workouts, adequate protein intake, and staying in a calorie deficit. Trust the process and don't let scale weight dictate your progress.

TheECmethod.co.uk AI Takeaways The Battle Cancer event has experienced some administrative challenges, but the teams are working to resolve them. When rehabbing an injury, it's important to focus on specific exercises to strengthen the affected area. Tracking calories can be a useful tool, but it's not necessary for everyone. It's important to find a balance that works for you. When integrating running into a workout program, it's possible to do both resistance training and running, but it's important to listen to your body and not overdo it. Taking care of yourself and living life to the fullest are important aspects of overall well-being. Work with your body and find what feels good in weightlifting. Routine, exercise, and nutrition can have a positive impact on mental health. Adjust workout recommendations based on individual goals and body types. Maintain motivation by setting new focuses and goals. Calorie intake should be adjusted when fat loss slows down or plateaus. Rep ranges can be adjusted based on individual strength and goals.

TheECmethod.co.uk AI Takeaways: Regular exercise can have significant benefits for older adults, improving their quality of life and maintaining independence. When on vacation, it's important to find a balance between enjoying indulgent meals and drinks while still being mindful of nutrition and staying active. Weight fluctuations during maintenance are normal and can vary depending on individual factors, such as body composition and goals. Finding a healthy balance in nutrition and lifestyle is key to long-term success and overall well-being. Proper exercise form is crucial for maximizing the effectiveness of workouts and preventing injuries. Setting big goals and focusing on the journey can help break the cycle of binge-restrict behavior. Overcoming imposter syndrome in the gym can be achieved by asking for help and learning from others. Finding joy in routine activities, such as morning walks, can have a positive impact on mental health. Appreciating progress and not being too hard on oneself is important for long-term success. Taking action and doing the scary things leads to personal growth and increased self-confidence.

Ep. 470 - Creatine - whats the hype? Fat shamming Chloe! & losing the last few kgs TheECmethod.co.uk

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Join the free kick start here. Join our June intake here

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Ep. 463 - Marathon wins, the stress cycle, cortisol and weight gain & EC meet up!!

Ep. 462 - post marathon nutrition, CrossFit & lateral raises TheECmethod.co.uk

Ep. 461 - Self discipline, menopause & resilience, battle cancer & more TheECmethod.co.uk

Ep. 460 - Set point, BMI goals, when to give up, mindset & results, not avoiding social events TheECmethod.co.uk

Ep. 459 - Pork belly, the dip & how to keep fat loss for good TheECmethod.co.uk

Ep. 458 - cardio for fat loss, ozempic & home workouts TheECmethod.co.uk

Ep. 457 - Chronic pain, considerations when not losing fat, when to reduce calories, a plan for when you are overwhelmed TheECmethod.co.uk

Ep. 457 - PMS, evidence based adherence, low carb & grief TheECmethod.co.uk

Ep. 456 - Acceptance, the most important mindset shift, low carb and pre workouts TheECmethod.co.uk

Ep. 455 - HIIT, powerlifting, book suggestions & in person Vs online PT theECmethod.co.uk

Ep. 454 - croissants, front loading calories & rep ranges TheECmethod.co.uk

LAST CNAGE TO JOIN UNTIL JUNE! TheECmethod.co.uk

Want to hear what the EC method is actually like from our members? listen to this! & join us ⁠here

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Ep. 451 - PCOS, time restricted eating & Glutes! TheECmethod.co.uk

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TheECmethod.co.uk Aging and fat loss Invisalign Mindset shifts Pep talks from Chloe Carbs and fats when increasing calories

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Ep. 443 - AGE, snacking, how to get up early TheECmethod.co.uk

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Dry Jan, Veganuary, Shift workers, ice baths & PMS TheECmethod.co.uk

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Here is what to expect and some tips on how to live your life while getting results - you can have it all and we are going to teach you how! TheECmethod.co.uk

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ECM sign up here Chloe and Emma discussed various topics, including a new episode of Chloe's show, upcoming sign-ups for a group, and a book about protein intake. They also mentioned where some people were based and admired pictures of beautiful places. -  Emma and Chloe discussed various topics including essential amino acids, their knowledge of American politics, and body transformations. They also talked about the natural body composition of women and how it affects fat distribution. -  Emma and Chloe discuss the importance of body acceptance and making choices about which areas of their bodies they want to focus on. They also receive positive feedback from Joe and Sarah Lynn about how the EC Method has helped them prioritize their health and feel empowered. - Chloe and Emma discuss weight fluctuations and the importance of not giving up when the scale goes up. They emphasize the need to focus on consistency, body composition, and long-term results rather than immediate changes on the scale. -  Chloe and Emma discussed the challenges they face with their online community, including dealing with trolls and negative messages. They expressed their frustration and shared their determination to handle such situations with grace and continue to focus on their positive impact. -\ Chloe and Emma discussed the issue of overeating and comfort food during the cold weather. They explored the possibility of dieting fatigue and the importance of considering the interaction between individuals and their environment when it comes to food choices and behaviors. -  Emma and Chloe discussed the idea of breaking down trigger-response patterns and creating new behaviors to address issues like binge eating. They also emphasized that individual experiences and intentions behind behaviors are important factors to consider, rather than labeling certain behaviors as problematic for everyone.  Emma and Chloe discuss various topics including the importance of evaluating one's relationship with food, the inaccuracy of online intolerance tests, and tips for activating back muscles during workouts. They emphasize the need for self-reflection, elimination diets for identifying intolerances, and the gradual development of mind-muscle connection. -  Chloe and Emma discussed various topics including the importance of proper form in workouts, the limitations of adjustable dumbbells, and the struggles of maintaining a healthy diet with ulcerative colitis. They recommended seeking advice from specialists and dietitians to address these issues. 

Accountability Christmas, Protein leverage, patience, Will power and maintenance & genetics TheECmethod.co.uk

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Join EC We talk VPN's, creatine, muscle loss, progressive overload, having fun, a bit of a pep talk , reframing stress & more! Enjoy!

One of our best: - Planning -Motivation for maintenance - Carbs and bf% - Muscle building potential and rate - Rep ranges - how to debunk supplement claims TheECmethod.co.uk

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Lifting straps can you have too much protien? Calories for small women Vaping Healthy weight ranges &more TheECmethod.co.uk

Ep.418 - Zoe, how to stop obsessing over how you look & when to stop losing fat TheECmethod.co.uk

Holidays PWO pop tarts/ coco pops Curating an environment for success Making changes that last by using principles % targets and why we dont use them Body comp Covid comebacks and more TheECmethod.co.uk

Find out about the EC method here 'it's all down hill from here' BS Behavioural drift Listening to hunger 400g protein Steroids Perfectionism

Doming / core work The post lunch slump A 10 day holiday Tailored workouts Peleton Increasing calories & more TheECmethod.co.uk

Join our next round of the EC method here. Exercise & hunger, Poliquin &EC experiences

Being action orientated Long term injury and motivation Bro splits Being able to take time off The worst date ever Non judgemental coaching TheECmethod.co.uk

Catfish stories, diet breaks, fatigue diaries, Inositol and PCOS, Holidays and relationship with food progress Protein Vs Calories When to stop weighing yourself TheECmethod.co.uk

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Ep. 410 - unsolicited comments, 3: 1 method & Ed Sheeran in Tokyo Plus: Man V food Japanese food Walking speed Training at maintenance Diet at maintenance Muscle loss with dieting &more! Join our next intake: TheECmethod.co.uk

Long flights Ice baths & sea sickness Enjoy! TheECmethod.co.uk

Reset weeks post holiday, identity - who not how Can ambient light make you stop losing fat? New workouts Superset & more! Join the next intake here: TheECmethod.co.uk

Post prandial walking Supplements sugar cravings, fish & free peas Secure your space for the next intake here: TheECmethod.co.uk

Progressive overload Training to failure Eating late at night Crossfit Bods Iodine and pregnancy & more! TheECmethod.co.uk

How to love your belly again after babies. Tummy tucks, Pre workouts, Hormones hacks (lol), Newbie gains and more! TheECmethod.co.uk

Straps, hunger, rude comments at the gym & Emma finds an old present... Find out more about the EC method here: TheECmethod.co.uk

TheECmethod.co.uk Woooooosh effect, Biohacking, Maintenance course correcting The stages of change, & why protein increases satiety ⁠TheECmethod.co.uk⁠

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New round - lots of Qs!! You can still join us for July here All or nothing mindset Managing holidays pregnancy and exercise Fasted training How to make this time different & more!!

Lunch ideas, Salad chats, Fat storage changes, Ownership as the key to reuslts, When to move to maintenance When dieting is easy & more! Join our next intake here: TheECmethod.co.uk

Lower hunger in the heat, diet breaks, Berberine, 1lb of fat is 3,500 'rule' Cortisol & fat loss, mini cuts & rate of weight loss TheECmethod.co.uk

The July intake of The EC mehtod is now open! Find out more & join here: TheECmethod.co.uk

Growth of the EC method, post pregnancy journey & maintenance focus Join our next intake: TheECmethod.co.uk

Sleep, sex, body image, The cardiologist on diary of a CEO & more Join the EC method here

Does the order of exercises matter? Journalling, Not being average photo shoot prep sugar intake & menopause, how many times should you chew food ??? 30???? TheECmethod.co.uk

Today's episode we cover: Pull ups vs chins, Being a busy mum and getting back on track Protein in porridge Consistency at maintenance Are some people unfixable? The science of fat loss Comparison Enjoy! TheECmethod.co.uk

Body image, nails Sex drive, Home gym reccomendations Workout splits & reverse dieting Enjoy! TheECmethod.co.uk

Chloe is in france, How much protein is too much, Dealing with negative comments, Maintaining muscle The hunger increase after being unwell Creatine & how to program effectively TheECmethod.co.uk

when to drop calories, processed foods Dumbbells vs Barbels Tracking your tea Endometriosis and management Hard workouts and results & business idols TheECmethod.co.uk

Calorie targets, maintaining results & dealing with being unwell plus the Bodcast is coming back! TheECmethod.co.uk

Tough love, Telling you what you need to hear becasue we want you to get results.. not always what you want to hear, Rep ranges Volume explained Heart rate during exercise TheECmethod.co.uk

Negative self talk, Steps Vs cardio & ultra processed foods TheECmethod.co.uk

Food volume, hard work, snacking & increasing calories (mindset) TheECmethod.co.uk

Self sabotage, weight loss & IVF, the coronation, Glucose goddess & more Join us here

Welcome live, Self sabotage, Letting go of goals, Importance of fat intake, Finding balance and enjoying the process. TheECmethod.co.uk

Get your VJ here. A brain storming session for Chlemma. Finding balance The opportunity cost of how you spend your time What the EC method is all about Leaning into hard things 56 days moderate TheECmethod.co.uk

Want to hear what the EC method is actually like from our members? listen to this! & join us here

Comfort eating, sweeteners, Invisalign & deloads plus much more!! Join our next intake here Chlemma x

Q&A with Chlemma.. Topics cover: When rest is hard, Self sabotage, Cardio, The meet up, Breast feeding, Mindful eating, Law of diminishing returns & food & more! Enjoy and join the EC method here: TheECmethod.co.uk

In this episode Chloe & Emma discuss who the EC method is for... (And who it is not for.) As well as some FAQs. We hope you enjoy! If you are ready to sign up head to TheECmethod.co.uk Or chat to Emma first here

Chlemma chat about chronic pain, being triggered, therapy, values & more. We did answer 1 question too! TheECmethod.co.uk

Be first to hear about our next intake: TheECmethod.co.uk

Menopause, HRT & post natal bodies TheECmethod.co.uk

It's a wild ride of an episode. Enjoy! TheECmethod.co.uk

Today we discuss: Breaking down goals, Figuring out what works for YOU How to get out of a hole, is hunger genetic? & the power of structure TheECmethod.co.uk

Many very insightful questions answered on this episode including: What is the beef with Selena Gomez? Can you smell periods? What is the craic with Keto? do I need to cut carbs to burn fat? Should I be stretching & more Enjoy and join ECM here

Feebdack, Red teaming, Eggs, The slight edge impact Menopause & training a few rants and more! TheECmethod.co.uk

'So much I'm going to take away, especially around setting goals, lifting mood, morning routines, the reminder to be polite and great Oscars red carpet commentary ' Enjoy this Episode!! TheECmethod.co.uk

Today's topics include: Antibiotics and pro biotics Progress photos The woosh effect Deadlift swaps Getting back into routine The scales reassurance How to choose a gym Kerry doing kickbacks into a poor woman's vajay enjoy!! TheECmethod.co.uk

Today's topics: Sex advice Relationship tips Expectations in pregnancy Avoiding the F it bucket Getting back in the gym Avoiding overeating The pause before eating TheECmethod.co.uk

Finding exercise you don't hate Egg analogies PCOS consideraitons Glucose response to foods Our thoughts on will power Weekend calories Sex parties And more! TheECmethod.co.uk

Welcome live for March intake We cover: The scales (of course!!) Calorie needs peri menopause Mindset around injury Using constraints to tour advantage Emotional exhaustion Holiday's while dieting The important of averages over time Menstrual cycle And the COW ATTACK!!! TheECmethod.co.uk

In this episode we have 3 EC method members share their stories. Can't lie... it's incredible. Breast cancer, Menopause, Pregnancy, Identity, Diet culture and so much more. This is a must listen and so inspiring. You can join our next intake here. We would love to have you! Chlemma x

In this episode you will learn about... Exercise non responders Vs hyper responders Creatine cycling 12,3,30 treadmill walking and squat pads Join the next intake here: TheECmethod.co.uk

*sorry for poor audio quality - we are aware and fixing!* Today we discus: Dentistry, Reverse dieting Refeeds Happy pregnancies & weight loss jabs Join the EC method here

*sorry for poor audio quality - we are aware and fixing!* In this episode we discuss: - what you need to know about protein synthesis & how it related to protein intake - How much protein you can utilise - Whether pilates is resistance training or not - Taking ownership - Why people feel the need to over restrict Join the EC method here

Some topics today: Building a bum Long term coaching Proposals What to do when you are short on time in the gym Karen's Lactose intolerence & much more! Join the waiting list to join the EC method here

The metro article, Pregnancy effects, Routine Vs Chaos Hormonal impact of hysterectomy 200g protein!??? & more! Enjoy Join the waiting list

Planning time/ time magement tips Sober nights out Maintenance and weight gain fear I eat my greens! TheECmethod.co.uk

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Do you want it? Chicken nuggets Getting back on track Tracking or not Buy part splits And more TheECmethod.co.uk

Today's topics include: - Chloe's wedding night - Morning routines - Eating to hunger - Julia Roberts joins the EC method - Dieting as a small woman Join the EC method here

Today's topics: When the barbel is too heavy Chloe's quads and genetics of where you build muscle Fat requirements Dieting as a small woman Breast cancer and exercise Health is not a destination! Maintenance guidance & more! TheECmethod.co.uk

Topics covered today: - how to work your glutes - Live Qs vs Group tags - Muscle recruitment - cooking oils and fats - When to lower calories - Supersets - progress photos Join us here

Solo, no Chloe sorry! 3:1 principle Dropping carbs Athletic greens how to drop calories without impacting adherence TheECmethod.co.uk

Topics covered in today's Q&A Weight fluctuations specifically around menstrual cycle How to build muscle when you are over exercising Step tips - how much is enough Struggling to eat enough Deload weeks Creatine and DOMs Burying your head in the sand And more! Find out about the EC method coaching here

Chlemma are a bit ill but makes for a fun episode. We cover: Tim Spector on Diary of a CEO The difference between setting calories and coaching Body image tips Light bulb moments after years of yo-yo dieting How to avoid the 'I am going to screw up' mindset Chloe's genius row/sale analogy Why the EC method is different And so much more TheECmethod.co.uk

Ready to make 2023 your best year yet? Join here In this live we discuss.. Getting started with the EC method Measurements Body recomp Various pep talks Tough love Menopause and why it's so hard! There is still time to join our jan intake here

Last few days to join! TheECmethod.co.uk

Today's topics: Personal trainer education - where to get qualified and recommendations (Lift the bar, The PT collective, EIQnutrition, Bill Campbell) Pushing yourself in the gym Flexible dieting Book reccomendations Rest days and adapting to training Worrying about maintenance Chloe's morning glute routine The problem with long flaps & more. Join the EC method for January here

Today we discuss: The Christmas place comp Optimal Vs practical for training splits Training muscle groups 2x per week The relationship between increased strength and increased muscle mass Machine Vs free weights Introverts and extroverts weight loss expectations Shift work & will power. Join the EC method here

Topic episode: How to diet smart In this episode we talk about swaps you can make in order to keep calories lower. Bonus: its all Christmas themed. WTF gravy!!?? Secure your space in the January intake here

Some of many topics covered: Morining routine, Starting at the gym - something is better than nothing Home workouts Counting calories and the accuracy (or lack of) Snacking/ grazing all day Pattern interupts The perfect day exercise Join the EC method here

10 practical approaches to the Christmas season. We hope this is useful :) have an incredible Festive season, Clemma x @theECmethod

Another ECM live! Cardio & hunger, Cravings & PMS, various rants Tiktok and it's impact on attention Scale weight & breast feeding Getting out of the F it bucket TheECmethod.co.uk @TheECmethod

You can sign up to accountability Christmas here until Monday! TheECmethod.co.uk

The last live of the ECM October round We cover Qs on: Marathon running and hunger Rest days Underfeeding Cardio fitness Top tips for menopause and more. Enjoy!! TheECmethod.co.uk

This episode includes chat about.. The Meet up Training programs and how to program for optimal results Training volume over the week Dealing with Covid 3 toblerones!!!! Managing Christmas events Sign up to ECM accountability Christmas here

Many interesting topics covered: Including Chloe being fingered by her Physio, Selling poo for £10 a day Water intake requirements Goal specific training Appetite, exercise and low calories Running and fat loss ACCOUNTABILITY CHRISTMAS!!!! Be first to hear about our next intake here

Another Q&A from Clemma! Hope you enjoy click here to sign up to our next intake

This Episode is GOLD!! If you want to join the EC method make sure you are on the waiting list here: The EC method

Chloe asks some questions about boobs, We discuss neutron advice around menopause, How to eat slower and the importance of this, Over training, & the weekend cycle of over eating Enjoy! Join the EC method here: TheECmethod.co.uk Chat to us here

Today's episode covers: - How to avoid overwhelm by focusing on the next step - Sleep and its impact on muscle mass and hunger - Fat loss as a small woman - Getting steps in when its dark - what are the safe options - Balancing foods - the need to stop glorifying junk food - Managing social events Enjoy! Join us here: TheECmethod.co.uk

A chat about maintenance and what that means to you, BMI, health and when to stop losing weight. HIIT and fitness Focusing on the process not the outcome TheECmethod.co.uk

Need some help to reach your health and fitness goals? Sick of yo-yo dieting? This is for you! TheECmethod.co.uk

Another Q&A with Chlemma We discuss: The EC event Family meals and holidays Getting back on track Weight loss expectations per week Intermittent fasting Sunday roasts Over eating when stressed Join the EC method here: TheECmethod.co.uk

Lots of topics covered today including: - Climate friendly diets - what changes make the biggest difference? - Cravings - what do they mean? - CBD evidence - Food waste - Breast feeding calorie needs - Social occasions while dieting - Social norms Join the EC method here: TheECmethod.co.uk Message us on IG here: @MadeletChloe @ESGfitness

Topics covered today... Improving your core Buying back calories Massage guns Injury mindsets Tricep engagement Wrist straps Roll outs And being lucky Plus lots more! TheECmethod.co.uk

Today's episode: Exercise demo from Chloe DOMs Walking Vs running for fat loss Creatine and water retention Scale weight rants Body changes after pregnancy Hydration and hunger Lonely mouth TheECmethod.co.uk

Topics covered on today's episode: - admin updates - Goal setting - Workout Qs - Gym intimidation -Baby brain - Type 2 diabetes - Fasted cardio & many more things that I forgot to write down. Enjoy! TheECmethod.co.uk

WELCOME LIVE for the new intake. Caffeine and fat loss - how does it work? Are there calories in cocaine? Carb and fat requirements The impact of sleep on fat loss and building muscle Alcohol and dieting & the tuna wrap story. TheECmethod.co.uk @MadeleyChloe @ESGfitness

Join the EC method here Talk to me about joining here :)

4 evidence based behaviours linked to fat loss explored. Stop telling yourself you are confused also explored... Many Qs answered. If you haven't signed up yet - don't hang around! Join here

Topics include: The row vs sail analogy A trip to new york 5:2 diet Overcoming the dip & diet breaks Enjoy! @ESGfitness Sign up below! TheECmethod.co.uk

Sign up here Have a chat here Clemma x

A lot on alcohol, How to approach gifts of food, & a tough love pep talk - Enjoy! TheECmethod.co.uk

Chloe is here again!! and the EC method opens NEXT WEEK!!! Join the waiting list to avoid missing out: TheECmethod.co.uk

HA recovery and dieting Weight loss journey - 1 tip Specificty Metabolic adaptation Breast cancer stats and exercise Pep talk The benefits beyond fat loss

Emma is a bit weird on this one. It's been a long week. I think some useful things nonetheless! @ESGfitness TheECmethod.co.uk

CHLOE IS HERE! We cover: Protein needs for endurance, evening routines, Guilt Fault Vs blame & Eggs TheECmethod.co.uk @MadeleyChloe @ESGfitness

This episode we cover: Emotional eating, The scale weight, When your kids go to uni, Sugar, Same day workouts, & more! Join us here

Appetite & exercise PMS How to deal with feeling like 'F it' When WHAT you eat matters How to master press ups @ESGfitness TheECmethod.co.uk

Chloe's Birth IFS chat Workout and calories How to weigh yourself TheECmethod.co.uk @ESGfitness @MadeleyChloe 

Bank holiday tips Post holiday weight gain Saving money Breaking down the barrier to exercise Enjoy! TheECmethod.co.uk

For coaching head to: TheECmethod.co.uk

Q&A number 2 of the week - lots of topics covered. If you are struggling to change your habits have a listen! @ESGfitness Also this episode For coaching: TheECmethod.co.uk

Q&A episode TheECmethod.co.uk

I am so excited for the round. Awesome Q&A TheECmethod.co.uk

A must listen for anyone starting the EC method on Monday (15th!) Here is the journal link. Here is the link if you haven't signed up yet. I can't wait!! Em x

Wrap up of this round, An awesome question about altitude & the importance of the grads reset If you want to talk to me about joining click here to WhatsApp me Ready to sign up click here

First solo live in 2 years of EC!! Very emoshhh but also hopefully very informative. You will learn - how ibuprofen impacts muscle growth When to change your calories Setting goal weights How to activate inactive lats How to identify and live by your values & much more @ESGfitness @MadeleyChloe TheECmethod.co.uk

In this episode Emma talks through what to expect form the EC method with the help of a client's feedback Chat to me about the EC method here TheECmethod.co.uk

Topics today include: Motivation & action Success & happiness Tough love - when and where Being goal focused Changing your environment to change your behaviour Birth chats and more! TheECmethod.co.uk @ESGfitness @MadelelyChloe

The incredible football results, James comes on to talk shoes Comparison and ageing Building muscle Vs maintaining Getting back on track When to change workouts TheECmethod.co.uk

Gender bias Sexism in sport Recovery from surgery So you've nailed the basics... now what? Hypothalamic amenorrhea   JOIN OUR NEXT INTAKE TheECmethod.co.uk

Client Q&A as usual :) Lots of good discussions including: Diet breaks Self sabortage Tracking your cycle Flexible dieting Muscle memory & more ENJOY!!!!! And join EC here

Q&A with Clemma: Topics covered incline: Knowing but not doing Leaning from your hard days Not being average BCAAs Greens powders How to eat at a festival TheECmethod.co.uk @ESGfitness @MadeleyChloe

I love Chloe Madeley. That is all. Emma xxxx TheECmethod.co.uk

Lot's covered today! - Tracking tips - Adding fats without adding calories - Identifying the problem before jumping to solutions - Worries about maintenance - The definition of a successful diet - Eating out on a calorie budget TheECmethod.co.uk

HELLO! Another lovely episode: Glucose monitoring Low carb pros Kim and Khloe Emma's imaginary son Latisimus Guesstimating fruit and veg Salting food. TheECmethod.co.uk @MadeleyChloe @ESGfitness

Progress photos Feminisam Vegan otpions The Egg saga Self control Acceptance Being born rich Leaning into trigger TheECmethod.co.uk @MadeleyChloe @ESGfitness

Join our coaching program here: TheECmethod.co.uk

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Another Q&A including but not limited to: Hypo birthing, hunger expectations & post weekend re-sets TheECmethod.co.uk

Physical Vs Psychological hunger, Anit diet carbs covid, weekend tips VJ and ohhhh so much more!!! TheECmethod.co.uk

Setting realistic expectations and getting over scales weight goals, Creatine, Being honest with your coaches, The impact of expectations, And much more! TheECmethod.co.uk Coaching enquiries 

Clemma here! - how to approach exercise when you are very overweight and don't enjoy it/ find it painful - Calorie target explanations - Scale weight explanations - Why we are so proud of the EC method - Imperfect action as the fundamental for success - A million Qs from new intake!! Enjoy! TheECmethod.co.uk

Today's episode is all about LIVING YOUR LIFE while getting results!!! TheECmethod.co.uk

Q&A with Chlemma Inspiration Vs Motivation Stress & perception Holiday freak outs Feeling for marathons Carbs around workouts The scales!!!! TheECmethod.co.uk

To join the EC method head to: theECmethod.co.uk

One of our finest chats. Relationships with food It takes time chat Fatigue in workouts Overtraining Physique goals And much more! Enjoy! TheECmethod.co.uk

Okay so apparently people do read these (or maybe just Kerry) Today we spoke about: Chloe's trip to Monaco, Fruit vs fat loss saga Low carb Insulin facts The jubilee ft our royal correspondent - James Haskel Cold showers And much more, Enjoy! TheECmethod.co.uk

I am going to be honest... we spoke about a lot and I can't remember it all but it was great. I hope you enjoy. Also I don't think anyone actually reads this so HIYA if you do TheECmethod.co.uk

Another EC Q&A: Maternity clothes, Hormonal weight fluctuations, Menopause symptoms, Comparison and using it to your advantage, Diet breaks, And dealing with injury TheECmethod.co.uk @ESGfitness @MadeleyChloe

Topics today include: Volleyball outfits Spontaneity while dieting Activity and health Injury Altitude training And much more! TheECmethod.co.uk @MadeleyChloe @ESGfitness

One of our finest episodes many topics covered including: Chloe's pregnancy vagina growth, James's women's rugby saga, Soy protein, Squats, Fat intake, push up progress And more! Enjoy! TheECmethod.co.uk

Building strength and muscle, Doing the work while taking action, Taking the pressure off, life perspective and how to focus on fat loss with so much else going on TheECmethod.co.uk @ESGfitness @MadeleyChloe

Topics today include: Salt - is it good or bad Sweeteners - good or bad? The balance between what you eat and calories. Gym Vs home workouts Body weight vs Resistance training TheECmethod.co.uk

Increasing fitness Creating momentum Lowering calories & consequences Body image Scale weight mindsets TheECmethod.co.uk @MadeleyChloe @ESGfitness

Whatsapp anxiety Body image Scale weight & bank holiday stories TheECmethod.co.uk

Today's topics: Workouts and how to get fitter Hunger and exercise Expecting of dieting Build muscle & lose fat Journaling & gratitude Impact on others from how you show up TheECmethod.co.uk

Lots covered in today's episode. Expect to learn: Why Earl Grey tea is called earl grey. How to approach social occasions - the 2 from 4 rule for compromise over sacrice Tips to be more disciplined Protein sources as a vegetarian or vegan And much more. TheECmethod.co.uk @ESGfitness @MadeleyChloe

May intake welcome live! If you are quick you can still join: TheECmethod.co.uk Open until 1st May

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Today's topics include: Discussions around people's main concerns before signing up Mindset around food Tracking 'bad days' The effort required initially during the 'acceleration' phase and much more TheECmethod.co.uk @MadeleyChloe @ESGfitness

Today's topics include: Progress photos Split squats Fasting Easter eggs Sleep and wake times And much more! Enjoy! TheECmethod.co.uk

The runner's high! Marathon training What to expect if you want to compete Sacrifice Vs compromise Training to failure and more... @ESGfitness @MadeleyChloe TheECmethod.co.uk

Today's episode: Perspective, Caffeine, Pregnancy and IVF - exercise considerations, Dropping calories (or not), Thoughts about calories on menus, Benefits of lifting weights @MadeleyChloe @ESGfitness TheECmethod.co.uk

Today's topics include: Progressive overload Deloads What happens at maintenance Why we get hungry when lean Reframing comparison & Dependency paradox TheECmethod.co.uk @ESGfitness @MadeleyChloe

Today's topics: Behavioural science lessons Goals Photoshoots Binge eating Vs mindless eating Vs overeaitng ACL injuries and menstrual cycle TheECmethod.co.uk @ESGfitness @Madeleychloe

Today's topics: How to spend money, psychology Vs physiology imposter syndrome The law of diminishing returns Metabolic equivalents Sweating COVID & exercise Happiness & purpose TheECmethod.co.uk @ESGfitness @Madeleychloe

Today's topics: BMI, self deprecation transformation photos TheECmethod.co.uk @ESGfitness @Madeleychloe

Today's topics: Affirmations Fat cells Personal fat threshold TheECmethod.co.uk @ESGfitness @Madeleychloe

Today's topics: Menopause and muscle building implications Webinar link Maintenance Cooking for 2 and calorie tracking  What I eat in a day How to deal with low feeling days Kill em with kindness TheECmethod.co.uk @ESGfitness @Madeleychloe

Topics covered: Meltdowns Minimum effective dose Stoicism When to increase weights Motivation tips Habits Quality protein and protein amount Mind muscle connection @ESGfitness @MadeleyChloe TheECmethod.co.uk

Topics covered: 'Give up then' concept self imposed stress/ pressure 'False' weight loss??? Scale weight chat, Audit weeks, Regression to the mean, Can fat loss be too slow? Why poo in a box? @ESGfitness @MadeleyChloe TheECmethod.co.uk

Topics covered: How to get started in the gym without overwhelm Chickens and eggs CV and strength training - how to balance Should you eat pre gym? How to deal with PMS - Chloe's 4 prong approach Planning! Sitting with IT is underrated @ESGfitness @MadeleyChloe TheECmethod.co.uk

Just your usual episode... We start with some facts about animals, Move on to some client questions, A rant about social media, Live sauna demo & a sexist test riddle.. @MadeleyChloe @ESGfitness Theecmethod.co.uk

Topics covered: Holidaying while staying on track Not being demotivated by your start point Basal metabolic rate and confusion over calorie calculators COVID - what to do and what not to do Perfectionist break down @ESGfitness @MadeleyChloe TheECmethod.co.uk

A lil mindset pep talk then into lots of Qs. You can still join us here: TheECmethod.co.uk

LAST LIVE OF JAN intake. This is probably our best live of the intake. We loved it! Lots of discussions around dieting and the mindset approaching your diet. Plus lessons from a few studies, why you should have more sex theories around the menopause, And lessons for life long dieters - how to make this the last diet you ever do. @MadeleyChloe @ESGfitness TheECmethod.co.uk

Topics include: Covid management Wedding prep HRT Spartan race Steroids @ESGfitness @MadeleyChloe TheECmethod.co.uk

Clemma here for a Q&A: We cover: Home workout tips - re motivation and getting them done Set point theory Buying clothes that FIT!! Not having a 'size' goal Health Vs fat loss goals and mindsets TheECmethod.co.uk @MadeleyChloe @ESGfitness

Another CRACKER.. starts slow but gets going! Topics include: Myths about metabolism, the impact of NEAT, Resilience and imperfect action, Some very poorly explained fables, Accepting the process @ESGfitness @MadeleyChloe TheECmethod.co.uk

Q&A: Sign ups open for GRADS!! Smaller people and lower calories - it's not fair! Assuming extremes, Squat range of motion, Sleep problems and pre bed protein, Exercise snacking the health benefits of even the smallest amount of exercise power plates And more TheECmethod.co.uk @MadeleyChloe @ESGfitness

Chlemma back again! bikini fear, 'it's harder for me' bored of dieting, an insight into our diets Boring consistency is the key! TheECmethod.co.uk @MadeleyChloe @ESGfitness

Today's topics include: Hormonal contraception and the menopause, Hysterectomy ft Emilia Victoria Beckham's fish and veg lunch the importance of CONTEXT Sleep - what to do if you can't get in enough sleep Bloating We love bread @ESGfitness @MadeleyChloe TheECmethod.co.uk

Clemma back for another fun packed episode: Seagul stories Half way ECM chat Coaching realtionships Life chats Mental health , exercise and life harmony Strength to body weight ratio exercise Shift work TheECmethod.co.uk @ESGfitness @MadeleyChloe

In this episode Chloe & Emma discuss: Food psychology and how it interacts with physiology Mindset over calories Coaching perspective Eccentric loading Range of motion Influencers becoming coaches Deloads TheECmethod.co.uk @MadeleyChloe @ESGfitness

Clemma back for another fun packed episode: We talk about scale weight gate and the need for patience & reassurance when coaching plus: Banking calories Balance Eating out Dealing with Feeders (partners who insist on adding goose fat) Heart rate zones critical power Menopause supplements Protein requirements as a vegan TheECmethod.co.uk @ESGfitness @MadeleyChloe

Topics today: Creatine & training Joint pain BCAAs Supplements or not  The balance between activity & fat loss @ESGfitness @MadelyChloe TheECmethod.co.uk

Topics today: Waiting for results Fat leaving the body How long will it take Pregnancy and fat loss Scale weight drama @ESGfitness @MadelyChloe TheECmethod.co.uk

Today's topics: Fear & freedom. Fitness modeling Maintenance calories Anti diet flags In flight nutrition Realising the importance of increasing steps @MadeleyChloe @ESGfitness TheECmethod.co.uk

Being flexible with the process Metabolic adaptation Menopause  Veg platters???? &more TheECmethod.co.uk @ESGfitness @MadeleyChloe

Join us here: TheECmethod.co.uk

Today's topics: PCOS Glute activation Food volume Sweeteners B12 supplements Gym anxiety @MadeleyChloe @ESGfitness TheECmethod.co.uk

Our Jan intake is now open - this is the welcome live. We cover everything from overwhelm to calories, meal timings & muscle protein synthesis. HAPPY 2022! We hope you enjoy the podcast. TheECmethod.co.uk

4 tips to mindful eating TheECmethod.co.uk   @MadeleyChloe @ESGfitness

TheECmethod.co.uk @MadeleyChloe @ESGfitness

Welcome to the EC method. This episode's topics are: Learning to appreciate your body (especially despite injury, IBS, chronic pain etc- when you feel like it has let you down) How to manage alcohol in your diet High fat diets Approaching Christmas Maintenance over the week - living your best life. Respecting clients enough to coach with autonomy Environment dictates performance Dietary vs body fat Moving away from Keto @MadeleyChloe @ESGfitness TheECmethod.co.uk

Clemma Q&A today we cover: Richard Madeley is home and well :)! Grad sign ups Maintenance calories Desert stomach - why we can always eat sweet things Decision fatigue and choice overwhelm How long can you stay in fat loss? A fat loss exercise to try... TheECmethod.co.uk @MadeleyChloe @ESGfitness

Clemma Q&A: -Christmas plans for grads - Intolerance tests- are they legit? (no) - Lengthening muscles - is it possible? is it cause or effect? - IVF and diet considerations - The real cost of Herbalife (food freedom) - Stress reframe - Temptation - Questions to ask yourself to gain perspective - Delayed reward @MadeleyChloe @ESGfitness TheECmethod.co.uk

Chlemma here for another Q&A. We cover: How to program yourself Skiing trips and managing food. Arthritis - what can you do? CBD oil & pain Is fat loss the right goal? Life advice @ChloeMadeley @ESGfitness Theecmethod.co.uk

Chlemma Q&A.. Topics include: Why we want to be Grandmas ‘It is what it is’ Puck yes or no. De load weeks Minimum effect dose Hangover cures and how not to over eat the next day Should I be hungry if fat loss is my goal? Moving away from Keto @MadeleyChloe @ESGfitness TheECmethod.co.uk

Hello homies! Chlemma here for another fanny tactic Q&A: We deep dive on weight vs fat loss. THE SCALES ARE NOT SENSITIVE ENOUGH TO MEASURE FAT LOSS ACUTELY!! Collagen - is it over hyped? Building muscle - how many calories are required ? The concept that it is selfish to overthink about yourself or your body. Pull ups Plantain babs The sleep wake cycle @MadeleyChloe @ESGfitness TheECmethod.co.uk

CHLEMMA Q&A: Disingenuous PTs Influencers selling shit Programming How do you know how heavy to lift Pre workouts Freedom on holiday Hill walking & calories Steroids Protein as a vegetarian @MadeleyChloe @ESGfitness THEECMETHOD.CO.UK

This week's episode includes: HALF WAY!!! Accepting you don't want it - and freeing yourself!! Self reflections from Chlemma Menopause and HRT Diwali celebrations and acute weight gain The science of protein intake Non tracking days It's not just an 8 week program! @MadeleyChloe @ESGfitness TheECmethod.co.uk

Q&A with Chlemma: Hunger levels post marathon Protein bars - is it okay to eat them daily?? Verity is a great name Longevity research and quality vs quantity of life (exercise can give you more of both) Stress - how to deal with stress and the issues of chronic stress HRT and weight fluctuations @MadeleyChloe @ESGfitness TheECmethod.co.uk

Chlemma Q&A time! Hiya from Mexico!! - Period chat - Muscle groups and targeting muscles - Do your periods sync with others? - The importance of fats - Pull ups!! - Surgery prep & recovery - How to deal with tired days - Metabolic adaptation @MadeleyChloe @ESGfitness TheECmethod.co.uk

The EC method Fam Q&A We cover: - SHHANNNAACKS - Meal frequency options - Hunger - Barriers to eating -Energy intake over time - how to manage shift work - Body pump ( a lot) - Progressive overload - Hypertrophy Caloires - Emotional eating & much more! Enjoy! TheECmethod.co.uk

Chlemme here for a Sunday morning Q&A - A little rant to ease you in - Post holiday calorie drop - Perfectionism - Daily weighing - Scale weight facts - Tracking snacks - Creatine & biohacking theecmethod.co.uk @MadeleyChloe @ESGfitness

Chlemma here for a Q&A and some fashion advice of course There is a lot about dieting mindset in this episode as well as bigger picture thinking. The need for goals to give direction and how to enjoy your holidays and more broadly your life without obsessing over dieitng TheECmethod.co.uk @MadelyChloe @ESGfitness

Chlemma here for a Q&A Different approaches to fat loss Patience! Omega 3s Contraception Holidays The insulin hypothesis Lumen BTS of us trying to record an add.. Enjoy!! TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chlemma are here for the Qs! When to workout Pre and post workout nutrition Binge eating Body image And more! TheECmethod.co.uk @MadeleyChloe @ESGfitness

NEW ROUND!!! Big welcome & some awesome questions. Whether you are on the EC method or not this episode will really help. - Fat loss & exercise - the dangers of exercise for fat loss - Increasing calories and fear -Set point theory - Calorie calculators & why we dont use them - Tough love - Leaning into triggers - What coaches do - Hunger in a deficit & more Enjoy! TheECmethod.co.uk @ESGfitness @MadeleyChloe

Mega useful Goals and values exercise! Plus some insights on our values, hard work & why we love what we do! @ESGfitness @MadeleyChloe TheECmethod.co.uk

Chlemma discuss: Scale weight goals Positive mental attitude around injury Delayed reward TheECmethod.co.uk @MadelyChloe @ESGfitness

Q&A with Chloe & Emma: Why what you eat matters Tough love Committing fully Finding solutions Nothing worth having comes easy Morning routines Snacking The EC method is NOW OPEN!!! Sign up here: TheECmethod.co.uk

Chlemma back for a Q&A! Not freaking out and trying to 'make up for lost time' Morning routines/ Chole's full day Self sabotage Theecmethod.co.uk

Chlemma are here to answer quezzies... Hypertrophy rep ranges Rate of fat loss PCOS Gut health & digestive issues after take aways Cravings and PMS Do you miss out on opportunities by worrying about food? TheECmethod.co.uk @MadeleyChloe @ESGfitness

Letting go of control by accepting how little you have Increasing calories Webinar link HERE Training to failure Sayings that make no sense.. Mum guilt & more! Want to join the EC method? Head to TheECmethod.co.uk @MadeleyChloe @ESGfitness

EC method Q&A with Chlemma We cover lots as usual - many many tangents in this episode and also: Whoosh, strength training & how to speak to kids about food choices TheECmethod.co.uk

Another Q&A. We cover everything from sexism to goal setting. Enjoy!! @MadelyChloe @ESGfitness Sign up to coaching here: TheECmethod.co.uk

Chlemma are back for a Q&A: Balance The grey, middle ground. Proactive Vs Reactive Social media rant! Weight & creatine Lots more!!! @ESGfitness @MadeleyChloe theECmethod.co.uk

Chlemma are back for a Q&A: Reframes Solutions> excuses C - sections BUtt winks Too much cardio Fat busting zones Macro considerations Streaks - good or bad??? @ESGfitness @MadeleyChloe theECmethod.co.uk

Chlemma are back for a Q&A: Time management Victim mentalities Confidence and body composition Hunger and dieting Fish oil Pathologising normal human behaviour Therapy Body dysmorphia @ESGfitness @MadeleyChloe theECmethod.co.uk

In this episode Chlemma cover: What to do if you dont have time How to avoid over eating The perfect storm for obesity 5 year goals @MadeleyChloe @ESGfitness ESGfitness.co.uk

Just another dream Q&A - Home workouts - can I get results without a gym? - How to start journaling - Caffeine - Negative self talk - Enjoying the Journey - Swimming and fat loss @MadeleyChloe @ESGfitness TheECmethod.co.uk

Chloe and Emma discuss topics including: The cardio benefits of resistance training Can press ups save your life? Meal prepping with your famalam Giant sets Vs supersets (same same) Training around injury Body fat % measurements Cancer and exercise TheECmethod.co.uk @MadeleyChloe @ESGfitness

Chloe and Emma discuss topics including: How does the body know to prioritise fat loss over muscle loss? Warm ups Protein for endurance Taking ownership of your life Acid reflux Increasing calories (the psychological side) Is restriction a bad word? Creatine (obviously) Vegan protein TheECmethod.co.uk @MadeleyChloe @ESGfitness

Chloe & Emma welcome the new EC method intake!!!! It's all very exciting! Chloe even joins us from Ibiza. Commitment. TheECmethod.co.uk @ESGfitness @MadeleyChloe

This is a biggie!! This is the grads reset session where we review the last 8 weeks and set goals going forward. Self reflection is GOLD. In my opinion it is THE secret to success. It is how you ‘fail’ forward. It is how you learn and grow. This podcast is a must listen. We hope you enjoy! If you would like to sign up to work with us head to: TheECmethod.co.uk If you've enjoyed the podcast please rate & review! Lots of love, Emma and Chloe AKA Chlemma

Topics: - The size of your deficit - Male hormones - The manopause - Heart rate and what it means for fitness, for health and for fat loss - PERSPECTIVE & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Dumbells vs Barbells - How to leave a situation - Cardio and fat loss myths - Maintenance IS THE END GAME! - Impatience - Sex dreams & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Should 14 year olds be lifting weights? - protein synthesis and refractory period - does this matter? - Snacking or fasting? - Continuous hunger might be because you eat too frequently - It. is. always. adherence - Cellulite vs lymphedema - How to build muscle formula & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Show and tell - How to get yourself out of the F it bucket - Weddings and Hen dos - Chloe's name game which she is the best at  & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - How to plan to reduce stress - All or nothing mindsets - Autoimmune conditions - Press up progressions -Body image tips - Puck yes or no origin story... & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Physique goals - Why you need to focus on your body not theirs - Creatine and weight gain - Holidays and weight gain - Holidays and enjoying yourself - Holidays and mindset! - IFS london & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Processed foods & confusing nutrition messages - Getting to a place of BALANCE and peace with food - Orthorexia - How to lose fat & gain muscle - Stride length & step count & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Hunger and cardio - Productivity benefits to walking and exercise - Cramp tips from KELLY -Carb: fat ratio - Why we sometimes drop carbs - How to get off MFP  & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Overfeeding - why some people put on more weight despite the same surplus - Why you're not losing weight when hitting the right numbers - NEAT adaptations - Tracking accuracy - Peri/post menopause & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Open water swimming - Ultra marathon running - Sunk costs - Press ups - Vegan protien - Situational depression - Perceived restriction & dieting mindsets. & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Gym confidence - Diminishing returns - Showing up for yourself - MAINTENANCE mindset - When to rest from the gym & how best to do it -Creatine! & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - C section scars - Diet and arthritis - Time under tension - What shoes to wear while lifting - Why being nice is the best - Leptin, Type 2 diabetes, PCOS & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Walk vs daily activity- does it matter? - Sleep, stress and tips - Solutions over excuses - Common themes in people who maintain their results - Lunges & tempo - Body Scanners - Fanny bone... & more www.Theecmethod.co.uk @MadelyChloe @ESGfitness

Topics: - Genetics & obesity - Push, pull legs - Training splits - Minesweeping - Triathlons  & more www.Theecmethod.co.uk

Topics: - Balance and the push back against restriciton - Hydration - How not to ruin your diet after dinner - Newbie gains - Rate of fat loss - Scale weight goals & more www.Theecmethod.co.uk

If this sounds like you head to: www.TheECmethod.co.uk

Topics: - The importance of owning our choices - My 'friend's' fanny has changed smell - why? - James farts - What we eat in a day & more www.Theecmethod.co.uk @MadeleyChloe @ESGfitness

Topics: - specificity and fitness - Social eating options - DISCIPLINE! - HIIT and Health Theecmethod.co.uk @MadeleyChloe @ESGfitness

Emma is back form her Facebook ban. Chloe has a strange node on her neck And we discuss the new intake launching (June 14th) and questions from the group including how tiny girls eat 3,000 calories Enjoy!! @MadeleyChloe @ESGfitness www.Theecmethod.co.uk

In this episode Chloe and Emma cover some great topics including: Cancer risk and diet Reducing stomach fat Marathon training while balancing fat loss Fatigue Gym Vs Home training results  & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: How to get out of a shame spiral, Nutrition for teens building muscle, Whey protein, Taking a day off to watch the live hahaha & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: Hypertrophy and protein Fasting and protein timing Migraines and triggers Marathon training Our future plans for ECM Health benefits of exercise Being comfortable with more body fat Dealing with period cravings and mood changes & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: How to stop tracking - how & when plus considerations to... consider Moving away from logging (tracking), Holidays!!! (again) Body composition changes Running Vs walking - what is better? What is the difference? Doing double sessions? Over training chat Sport psychology and athlete mentalities & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: How to measure body composition The best way to maintain muscle Performance Vs aesthetics Strong Vs Skinny Calorie count on resturaunt menus How to change poor habits Changing your mindset post diet Holidays!!! & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: Strength Vs fat loss   Genetic potential   Feeling sick when doing HIIT   Giant sets   Scale weight (A LOT)   Goal setting Impressive physiques   Having a day off!   & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: Weight and measurements - human error, noisy data, Fat intake needs, Sleep requirements, increasing calories, loose skin, Visceral Vs subcutaneous fat, Hunger and exercise, Fat burning zones, Energy systems, Caramel chicken, PUCK YES foods... & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

Topic episode including a bit of tough love and a reality check on the effort required to get results. Suffering is often self imposed & Enjoyment is a choice! www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: The 2 week sticking point, Virtue signaling, Wedding prep, When to move on after over eating, Reps for fat loss, Protein distribution, Arthritis, How to breathe while lifting, Weight vs Fat loss, Back pain and surgery rehab & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: Having a lot of fat to lose, Protein, Protein synthesis & the benefit of more (or not), Patience, Calories & tracking, What a deficit is, Varacose veins, time management, Rep ranges, DOMs, Deadlift form, Glute stimulation, Creatine & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: The menstrual cycle Fasting Glycemic index Protein needs Fertility Scale weight and when you shouldn't weigh MINDSET! & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

In this episode Chloe and Emma cover some great topics including: New research on diet breaks :How and when we would implement them Constipation Back pain mamagement Migraines and head aches Will eating too much protein make you fat? Chill out if you haven't lost weight already (it's not even been a week!) The self assessment process and why we have structured it this way Self esteem from your results & much more! Enjoy :) www.TheECmethod.co.uk @MadelyChloe @ESGfitness

Topics covered: - Carb timings - Morning routines - Starting your day on a positive - Caffeine and coffee - Injury (acute) - The problem with flexible dieting - Healthy fat sources - Confirmation bias and social media - the importance of steps for health ENJOY!! Join us at: www.TheECmethod.co.uk @MadeleyChloe @ESGfitness

ECM April welcome live. Too many topic s to list here haha. SO UNBELIEVABLY EXCITED!!! Em and Chloe xxx

Gyms are back open and we are back too!! The next intake of the ECM starts monday so we thought we better catch up with our grad :) Lots of topics covered including: Deadlift technique Lower back and core work Posed 'bad photos' - helpful or patronising? Gym fear Technique critique Shorter workouts are worth doing!!! Anxiety around re opening / coming out of lock down, Stress management Enjoy!! www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Self sabotage 100% is easier than 98% Decision fatigue Crossfit again Veganism  And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Fast V slow deiting Mini cuts Crossfit Athlete mindset  And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Cardio & fat loss Progressive overload The Hadza tribe And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Coaching goals & how we are going to action them Peri menopause & strength/ muscle Getting your head around increasing calories Taking a step back to take a step forward And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Ageing and fat storage Hormonal water retention MPS Caloric availability  And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Lifting belts Coaching relationships How to avoid post diet binges And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Why we hate call out culture What to expect in the next round. How we will support the grads during the break Do's and dont s when moving to maintenance Sugar free condiments Metabolic adaption And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Why we hate call out culture Britney Clubhouse   Collagen And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Photo shoot prep Medications and weight gain Is it harder to lose weight in the winter? Dealing with unsupportive family And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Diet breaks New research on ‘fat but fit’ You are the common denominator And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Reverse dieting Over training Consistency Vs variety And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Sugar and diet drinks Insulin Maintenance Hypertrophy results And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: How to diet around shift work, What happens when you eat less than 20g protein, Protein vs calories And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk

Chloe and Emma answer some awesome EC client questions including: Hypertrophy Maintenance Fat loss and building muscle Will power beliefs Injury prevention And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk

Chloe and Emma answer some awesome EC client questions including: Mobility Vs Flexibility Monitoring fat loss Whey and Casein Self compassion Chloe's life struggles spelling YMCA And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk

Chloe and Emma answer some awesome EC client questions including: fat loss vs weight loss The importance of protein when dieting What is MPS? How to deal with the weekend? Who has a longer neck? And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Transgender calorie needs Apple cider vinegar Fat cells Creatine And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

Chloe and Emma answer some awesome EC client questions including: Binge eating advice Training questions answered Being bored of fat loss L- Carnitine And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk

Chloe and Emma answer some awesome EC client questions including: Delayed on set muscle soreness Why we don’t want you to drop calories Maintenance as a goal to be celebrated Results despite not because of what someone is doing And much more! Enjoy! Reserve your space on the next intake here: www.TheECmethod.co.uk

Q and A Episode: We talk about the big keto debate, discuss some of the benefits of a ketogenic diet for certain individuals Question where you're getting your nutrition information How to deal with overwhelm working from home and home schooling Migraines Join us at: www.TheECmethod.co.uk @ESGfitness @MadeleyChloe

We. have special guest Lucy Spraggan on the EC live to talk about Dry January but we end up talking about far more! Cosmetic surgery, moving away from a purely weight loss mentality Numbing behaviours - Drink, food, drugs, exercise If going sober is the right option for you Dealing with Fame and trolls And much more! Massive thanks to Lucy for coming on.. Go follow her @Lspraggan www.TheECmethod.co.uk

A bonus Q and A as we didn't get to the end of the ECM client's Questions. We cover: Metabolic adaptions Being kinder to yourself How stress/worry can creep up at night even if you can keep busy/positive during the day & much more! www.TheECmethod.co.uk

Q and A episode we cover: The privilege of dieting Keto SSRIs and weight Birth control and weight Eating more without fear Collagen supplements Running V walking Hunger cravings. and more!! We hope you enjoy. If you want to sign up for the next round head to Www.TheECmethod.co.uk

Q and A Episode ft. laughing fit. Hope you enjoy and laugh a long.. apparently it is contagious www.TheECmethod.co.uk

Chloe and Emma Welcome the next EC intake and breakdown what's involved

Emma and Chloe go though 6 top tips to make the most out of lockdown. If you want to make the most out of this period head to: www.TheECmethod.co.uk

Just a quickie on committing to yourself!

There seems to be a lot of  negative press around dieting this January. You can even mention dieting now without offending someone. We wanted to discuss our thoughts on this.. Spoiler: not all diets are bad! www.TheECmethod.co.uk

Q and A episode with the EC fam Chloe and Emma discuss: Goal setting Hypertrophy rep ranges Metabolic damage Tracking devices And much more.. You can sign up to the EC method at www.theECmethod.co.uk

Q and A episode with the EC fam You can sign up to the EC method at www.theECmethod.co.uk

Q and A episode with the EC fam You can sign up to the EC method at www.theECmethod.co.uk

Q and A episode with the EC fam Chloe and Emma discuss: Christmas anxiety around food: Own your choice and don’t apologise for it Enjoy it Eat slowly & mindfully Don’t let it spiral Be present - presence is the best present No guilt or shame You can sign up to the EC method at www.theECmethod.co.uk

Q and A episode with the EC fam Chloe and Emma discuss: Emotional eating Grip strength Progressive overload Economical impact of diet And much more.. You can sign up to the EC method at www.theECmethod.co.uk

Q and A episode with the EC fam Chloe and Emma discuss: Body comp measurements Intuitive eating and pitfalls How to get back on track after christmas What happens when you over eat And much more.. You can sign up to the EC method at www.theECmethod.co.uk

EC method Q and A To join us head to: www.TheECmethod.co.uk

EC method client Q and A We cover loads of topics including: When to add cardio Food swaps common client problems Nitrates/ beetroot juice Strength V muscle mass And more.. To join us head to: www.TheECmethod.co.uk

EC method client Q and A We cover loads of topics including: Body image The importance of muscle for health Diabetes Caloric availability Soy To join us head to: www.TheECmethod.co.uk

EC method Q and A To join us head to: www.TheECmethod.co.uk

EC method Q and A To join us head to: www.TheECmethod.co.uk

EC method Q and A To join us head to: www.TheECmethod.co.uk

EC method Q and A To join us head to: www.TheECmethod.co.uk

EC method Q and A To join us head to: www.TheECmethod.co.uk

EC method Q and A To join us head to: www.TheECmethod.co.uk Lots of love, Emma & Chloe x

Chloe and Emma talk about being women in the fitness industry and how women are portrayed in fitness. Chloe discusses her recent experience with Next and life in the public eye growing up. A really interesting listen! If you want to join the EC method head to: www.TheECmethod.co.uk

The EC method LIVE: As usual Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

Everything you need to know about accountability Christmas You can sign up here: www.theECmethod.co.uk 

The EC method LIVE: As usual Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: As usual Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: As usual Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: As usual Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

Mr James Haskell comes on to give us some tough love and home truths! www.TheECmethod.co.uk

The EC method LIVE: As usual Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

Grad focused Q & A and case study on how to increase rate of slow fat loss. www.theECmethod.co.uk

The EC method LIVE: As usual Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: As usual Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. They also talk about how we are going to tackle this lockdown and make the most out of it. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

Grad focus Q and A www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

A longer podcast where we welcome the new intake and answer ALL the questions!

Time is going to pass anyway , lets make the most of it!! Top tips to make the most of the rest of 2020 www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

In this episode we talk all about hypertrophy (a fancy way of saying building muscle). We go over the mindset shift from fat loss to building muscle, diet and training considerations, how long you should look to be in a building phase and the rate at which women build muscle. If you enjoy the episode please do rate and review the podcast and tag us on instagram. Lots of love, Emma & Chloe www.theecmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

In this episode we discuss everything you need to know about cellulite: What it is, Why it occurs, & what you can do to reduce cellulite. Enjoy! If you want to sign up to the next intake of the EC method head to www.theECmethod.co.uk 

We cover loads of great questions including maintenance calories, PCOS & a few examples and situations what I am sure will help you all! The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

*Topic Episode: NEAT* This week we discuss Non Exercise Activity Thermogenesis. We cover: What NEAT is. What counts as NEAT Why it is important What the research says And tips to increase NEAT. If you enjoyed the episode please tag us and let us know :) @MadeleyChloe @ESGfitness & if you want to join our next coaching intake head to: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

*Topic episode* The importance of diet and exercise as we age As we age a few changes happen meaning that diet and exercise is even more important We discuss the factors which make exercise important as we become older and the changes that occur as we age. We love when you share and tag us! @ESGfitness @Madeleychloe www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

We have Paul Magee on to talk about pain. Paul is a sports therapist who specialises in getting people out of pain. This episode was absolutely fascinating. Paul discusses some of the emotions people go through living with pain and how he treats them. If you want to find out more about Paul then check out his website (or google him) https://www.profortis.co.uk/about-paul-magee

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

We are lucky enough to have Mr Dan Osman - Coach, father, husband and brilliant friend! We talk about making time to exercise as a parent, Nutrition for Children, And How our parents shape us. Find Dan on IG at @ace_dan_osman

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

WOOOHOOO. A new intake starts the EC method, We answer your questions to get going and get over excited about another awesome 8weeks! Lots of love, Emma & Chloe

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

We are so lucky to have Mr Shaun Stafford on to talk about: Gyms opening What to expect When to wear a mask Health and safety procedures Muscle memory How to start back Building muscle and strength and much more. Massive thanks to Shaun for coming on!!

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Quote of the podcast ' I like the mask because it brings out my eyes' Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

Hayley Madigan (fitness haha) joins us to talk about body confidence Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

Friday means special guest episode! Today we have the pleasure of being joined by Sophie Medlin of City Dieticians to talk about Gut Health and answer EC method member questions. (sorry about the reduced sound quality on this one) www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

In this episode we are joined by James to talk about how to learn from your failures. If you are looking for some tough love.. look no further! To sign up for the next EC method intake head to: www.theECmethod.co.uk 

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

We discuss the EC method rules & the ethos behind the program www.theECmethod.co.uk

*YAY for better sound quality* The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! Reserve your spot on the next intake at: www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss EC method client questions and generally chat about health, fitness and fat loss. Enjoy! www.theECmethod.co.uk

The EC method LIVE: Chloe and Emma discuss client questions and generally chat about health, fitness and fat loss. Enjoy! www.theECmethod.co.uk

More Questions from The EC method members if you want to join the waiting lift for the next intake click below www.theecmethod.co.uk Lots of love, Chloe & Emma

Chloe and Emma answer EC method member questions. You can join the EC method now by going to www.theECmethod.co.uk PS make sure you listen to this there are some excellent questions!!

We start with an AWESOME question. The questions are getting better and better. I think you can tell a lot about a person and their understanding and intelligence by the way they ask questions. We base a lot of the way we coach on the EC method around educating and empowering so it is great to see it paying off. If you want to join the next intake of the EC method head to www.theECmethod.co.uk Lots of love, Chloe and Emma @Madeleychloe @ESGfitness

Another awesome Q and A. Really interesting questions from the EC team this week. Topics include: Why are you always hungry at meal times? Fasting? pros and cons Medications and weight gain Metabolic rate Overcoming plateaus How to join the next intake. If you want to join the waiting list and be first to have the opportunity to sign up head to www.theECmethod.co.uk Lots of love, Chloe & Emma @ESGfitness @MadeleyChloe

www.theECmethod.co.uk @MadeleyChloe @ESGfitness

Chloe and Emma answer Client's questions. If you want to join the next intake of the EC method then head to www.theECmethod.co.uk PS this is part 1 of 2 this week as the audio cut out.. cryyyy

Chloe and Emma answer client questions from the EC method clients. Including: How to maintain results Meal timing Meal frequency 'Free food' & for some how Chloe manages to sneak in referring to us all as cows, tsunamis and weed. Enjoy! Reserve your spot on the next intake here: www.TheECmethod.co.uk

Chloe and Emma answer client questions from the EC method clients. Reserve your spot on the next intake here: www.TheECmethod.co.uk

More Questions from The EC method members if you want to join the waiting lift for the next intake click below www.theecmethod.co.uk Lots of love, Chloe & Emma @Madeleychloe @ESGfitness

We are back to Answer your questions Topics covered: Metabolic adaptation Scale weight Why you might not lose 1lb even is you're in a 3,500 calorie deficit Refeeds and diet breaks.. Much more! If you want to reserve your space on the next intake head to www.theecmethod.co.uk

Emma & Chloe answer your questions: - Alcohol , chocolate and progress - Managing your calories around the weekend - The law of diminishing returns when it comes to exercise - A realistic weight loss goal from the 8 week plan If you want to join the waiting list for the next intake go to: www.theecmethod.co.uk

Do I need to be fit? I am celiac can I join? What will the workouts be like? & more! You have just over 24h left to sign up :) www.TheECmethod.co.uk Chat soon, Chloe & Emma