Exploring your health, fitness and fat loss questions @ESGfitness www.esgfitness.co.uk
Ep. 739 - Are fitbits actually inaccurate? The Psychology & causes of Binge Eating
ESGfitness.co.uk
00:00 Introduction and Fitness Trackers
06:45 Understanding Weight Loss and Caloric Expenditure
14:00 The Psychology of Binge Eating
21:54 Starting a Weight Loss Journey
30:06 Goal Setting and Time Management
40:09 Conclusion and Wrap-Up
10/23/2024 • 42 minutes, 23 seconds
Ep. 738 - Cortisol & HIIT
Join commit to 6 here
5 things you need to know about cortisol.
If you’re confused about any of this please do shoot me a message & if you know anyone who would benefit from this please share with them.
10/21/2024 • 19 minutes, 16 seconds
Ep. 737 - F**K Average
Join us here
00:00 Embracing the 'Fuck Average' Mentality
02:56 The Hard Work Behind Extraordinary Results
06:14 Challenging Average Norms and Statistics
09:06 Taking Control of Your Life and Choices
12:02 The Power of Community and Support
10/17/2024 • 12 minutes, 20 seconds
Ep. 736 - Aging like a pro, differences for shorter women explained & Claire cries
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00:00 Commit to Six: Positive Transformations
02:56 Aging and Health: Defying the Norms
05:47 Strength Training: A Lifelong Journey
10:07 Setting Standards: Balancing Healing and Growth
17:03 The Ripple Effect of Personal Growth
22:23 Understanding Muscle Gain and Strength Training
28:01 Goal Setting and Motivation Strategies
34:40 Managing Hunger and Eating Habits
37:31 Challenges for Small Women in Weight Management
10/15/2024 • 45 minutes, 45 seconds
Ep. 735 - Body image, stubborn fat options & body composition during menopause
Join the free workshop here.
Secure your space on commit to 6 here.
10/14/2024 • 16 minutes, 44 seconds
Ep. 734 - Hypnosis, Reprogramming Long-Standing & the RESET week
ESGfitness.co.uk
00:00 Introduction and Seasonal Reflections
01:52 The Importance of Reset Weeks
06:09 Challenges of Consistency in Habits
12:35 The Role of Journaling in Personal Growth
16:39 Setting and Adjusting Personal Standards
23:17 Exploring Hypnosis for Behavioral Change
25:07 The Power of Beliefs in Behavior Change
30:27 Coping Strategies vs. Distractions
33:16 Understanding Weight Fluctuations During Recovery
34:41 Managing Non-Negotiables When Ill
39:41 Finding Enjoyment in Exercise
46:12 Reprogramming Long-Standing Beliefs About Exercise
10/10/2024 • 49 minutes, 32 seconds
Ep. 733 - Fit people burn less calories & how to lose those last 5lbs
Fit people burn less calories & how to lose those last 5lbs
This episode is primarily for:
1) shorter woman struggling to achieve and maintain a healthy weight and most importantly to look and feel her best
2) looking to lose the last 5 or so lbs to feel their best
3) you have a 'fuk average' vibe and an energy to get the most out of life
head over to esgfitness.co.uk fill in the application form I would love to work with you.
10/7/2024 • 12 minutes
Ep. 732 - Binge eating, cheat days & the impact of environment on your behaviours
ESGfitness.co.uk
00:00 The Diet Dilemma: Moving Beyond Restriction
03:00 The Role of Environment in Health Choices
06:01 Understanding Supplements: Berberine and HRT
08:59 Navigating Weight Loss: Mini Bulks and Strength Training
11:56 The Impact of Environment on Willpower
14:51 Creatine: Benefits Beyond Performance
18:07 The Slow Carb Diet: A Critical Review
20:47 The Importance of Non-Negotiables in Dieting
24:13 The Myths of Cheat Days and Binge Eating
26:54 Seasonal Eating: Fruits, Vegetables, and Sustainability
30:02 Final Thoughts on Health and Dieting
10/3/2024 • 41 minutes, 27 seconds
Ep 731 - Balancing Self-Care and Discipline, best life advice & how to focus on feeling your best
ESGfitness.co.uk
Chapters
00:00 Introduction and Light Banter
01:34 Navigating HRT and Weight Loss
06:18 Controversies in Menopause Treatment
07:13 Balancing Self-Care and Discipline
10:04 Understanding Muscle Pain After Exercise
14:14 The Importance of Consistency in Training
16:56 Calories vs. Protein: What Matters More?
19:25 Balancing Tracking and Freedom in Dieting
35:21 Focusing on Feelings Over Appearance
42:20 Travel Dreams and Aspirations
46:53 Life Advice and Reflections
52:08 Advice for the Teenage Self
57:37 Mastering New Skills
10/2/2024 • 1 hour, 1 minute, 31 seconds
Ep. 730- Small women who actually ARE sticking to calories but not losing weight
I work with a lot of people who are sticking to low calories, tracking everything and finding they are not losing weight.
On paper they should be…
Let's explore why & what to do about it
Apply for coaching here
9/30/2024 • 19 minutes, 32 seconds
Ep. 729 - Breaking Breakfast Norms, a hat analogy & Maureen and ESG fall out
ESGfitness.co.uk
00:00 Breaking Breakfast Norms
08:56 Sustainable Fat Loss Strategies
18:07 Realistic Body Goals and Expectations
31:08 Mindset Shifts for Long-Term Success
46:49 Navigating Hormonal Changes and Nutrition
9/26/2024 • 52 minutes, 19 seconds
Ep. 728 - Body image & 'I will do it next time' mentality
Ep. 728 - Body image & 'I will do it next time' mentality
ESGfitness.co.uk
ESGfitness.co.uk
Chapters
00:00 Conference Insights and Networking
02:59 Breathwork Experience and Emotional Release
05:55 Coaching and Client Traits
09:01 Alcohol's Impact on Fitness Goals
12:10 Managing Bad Days and Mindset Shifts
15:08 Understanding BMI and Health Metrics
18:11 Fitness Trackers and VO2 Max Accuracy
20:56 The Role of Weighted Vests in Walking
23:54 Nutrition and Drug Insights from Conferences
26:58 The Importance of Exercise Beyond Weight Loss
30:05 Essential Foods for a Healthy Diet
33:03 Misinformation in Health and Fitness
36:08 Final Thoughts and Wrap-Up
9/19/2024 • 57 minutes, 40 seconds
Ep. 727 - salad for breakfast? alternative coping mechanisms & the key is ROUTINE
ESGfitness.co.uk
00:00 Introduction and Catching Up
02:03 Favorite Breakfasts and Coping with Emotional Ups and Downs
05:32 Traits of Coachable Clients and Overcoming ADHD Paralysis
08:27 Utilization of Excess Protein and Benefits of Supplements
17:25 Navigating the First Weekend of a New Program
21:11 Importance of Routine and Self-Care
28:18 Finding Alternative Coping Mechanisms and Personalized Supplement Recommendations
9/11/2024 • 41 minutes, 21 seconds
Ep. 726 - Overcoming Judgment Around Food Choices, Metformin for PCOS & Cardio over 40
ESGfitness.co.uk
Chapters
00:00 Cardio Training for People Over 40
11:45 Overcoming Judgment Around Food Choices
26:00 Metformin for PCOS
36:35 Bouncing Back After a Week of Struggling or Fatigue
39:19 Navigating Motivation and Energy Levels
9/10/2024 • 40 minutes, 36 seconds
Ep. 725 - Self belief, Awful exercise advice & why people do 'stupid' things to lose fat
ESGfitness.co.uk
Ep. 725 - Self belief, Awful exercise advice & why people do 'stupid' things to lose fat
Chapters
00:00 Building Self-Belief
03:22 The Power of Range Targets
10:59 Debunking Exercise Class Myths
18:04 The Importance of Exercise for Cardiovascular Health
9/9/2024 • 18 minutes, 58 seconds
Ep. 724 - Emerging trends, under appreciated factors of health & fitness and dealing with set backs
ESGfitness.co.uk
Chapters
00:00 Exploring Jiu-Jitsu and Kickboxing
07:05 Pushing Yourself in Workouts
14:07 Dealing with Setbacks in Nutrition
19:53 The Role of Mindset in Fitness Goals
28:14 The Importance of Full Commitment
39:43 Emerging Trends in the Fitness Industry: AI and Wearable Technology
52:02 The Underappreciated Aspect of Sleep
54:45 The Transformative Power of Weight Training
9/4/2024 • 58 minutes, 27 seconds
Ep. 723 - September goal setting - energy & mood
ESGfitness.co.uk
Chapters
00:00 Introduction and Reflection on Goal Setting
01:27 Setting Goals for Optimal Health and Well-being
02:26 The Importance of Sleep for Mood and Energy
03:53 The Role of Protein in Improving Mood
05:45 Fitness as a Catalyst for Increased Capacity and Energy
08:09 Motivation Beyond Health: Aligning Goals with Personal Interests
12:14 The Positive Impact of Prioritizing Health and Quality of Life
9/3/2024 • 15 minutes, 40 seconds
Ep. 722 - Q&A - Managing Stress
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Chapters
01:26 Optimal Timing for Weight Training
06:00 Understanding Weight Fluctuations and Maintaining Body Composition
09:20 Managing Stress: Setting Boundaries and Prioritizing Self-Care
12:14 Changing the Mindset Around Using Food as a Coping Mechanism
22:19 Rewarding Yourself Without Food or Alcohol: Alternative Ways to De-Stress
26:37 Conclusion
8/28/2024 • 25 minutes, 36 seconds
Ep. 721 - why it's so hard to invest in yourself & what to do when you lack self belief
ESGfitness.co.uk/commit
Ep. 721 - why it's so hard to invest in yourself & what to do when you lack self belief
8/27/2024 • 16 minutes, 44 seconds
Ep. 720 - No bullshit fat loss (free workshop!)
Join here!
Hope to see you there.
8/26/2024 • 12 minutes, 8 seconds
Ep. 719 - Poo science, Training for Strength vs. Muscle Building * Roasting Instagram Page
Chapters
00:00 Introduction and Poo Science
06:54 Maintaining Consistency and Routine in Training
17:54 The Benefits of Early Morning Productivity
18:27 Training for Strength vs. Muscle Building
23:13 Roasting Instagram Pages: A Humorous Segment
24:10 Optimizing Your Social Media Presence
27:49 Understanding Weight Gain and Loss
28:57 The Role of Meal Timing in Fat Loss
30:19 Frequency of Muscle Training for Growth
35:02 The Power of Psychological Techniques in Pain Management
43:36 Tips for Lowering Cholesterol Levels
8/22/2024 • 48 minutes, 20 seconds
Ep. 718 - Q&A - workouts splits, increasing calories & still losing fat and commit to 6!
ESGfitness.co.uk/commit
00:00 Weight Loss After Low-Calorie Diet
02:26 Choosing Between Push-Pull-Legs and Full-Body Workouts
04:26 Tracking Food and Awareness
05:51 Commit to Six: No 'On Plan' or 'Off Plan' Foods
16:37 The Importance of Protein and Macros for Fat Loss
19:28 Trying New Exercises and Attending Classes
19:57 Core Strengthening During Perimenopause
8/21/2024 • 20 minutes, 10 seconds
Ep. 717 - Q&A - running & weight loss, body fat analyzers, overcoming plateaus in strength & more!
ESGfitness.co.uk/commit
Chapters
00:00 Accuracy of Body Analyzer Scales and Body Composition
01:26 The Role of Running in Weight Loss
02:47 Exercise for Mental Health and Mood Improvement
05:24 Focus on Feeling Good First
08:39 Equivalence of Treadmill and Outdoor Walking
09:39 Balancing Steps and Calorie Intake
10:25 Electric Muscle Training and Strength Training
13:17 Estimating Maintenance Calories and Weight Loss
15:03 Managing Fatigue on Medication
17:31 Overcoming Plateaus in Strength Training
18:56 Tracking Food: Before or After Cooking?
20:05 Static vs. Dynamic Stretching
8/19/2024 • 20 minutes, 50 seconds
Ep. 716 - the simplest way to lose fat!
Ep. 716 - the simplest way to lose fat!
if you often feel overwhelmed this is for you!
ESGfitness.co.uk
8/19/2024 • 11 minutes, 16 seconds
Ep. 715- Body Composition Changes in Women, mottos for life Managing Self-Sabotage
ESGfitness.co.uk
Chapters
00:00 Introduction and Weekend Activities
06:07 Understanding Body Composition Changes in Women
07:20 Exploring Les Mills Workouts
13:29 Managing Self-Sabotage and Staying Committed
18:03 The Role of AI in Fitness Apps
22:15 Coaching Strengths: Technical Corrections and Pushing Outside Comfort Zones
23:33 Discovering and Embracing Unique Skills
25:26 The Desire to Learn and Grow
26:16 Mottos for a Fulfilling Life
38:18 Improving Mobility and Functionality
42:42 The Benefits of Staying on a Program
8/14/2024 • 47 minutes, 10 seconds
Ep. 714 - The science of behaviour change is the key to long term results
Ep. 714 - The science of behaviour change is the key to long term results
on commit to 6 we blend the science of fat loss with psychology and behaviour change. If you want long term results this is for you.
Find out more here
8/12/2024 • 12 minutes
Ep. 713 - Realistic Goals for Fat Loss & The Truth About Vaginal Douching
ESGfitness.co.uk
Chapters
00:00 Introduction and Nicknames
04:32 Setting Realistic Goals for Fat Loss
15:10 Creating a Varied and Flexible Workout Routine
17:49 Improving Cardiac Health through Cardio Training
23:04 Using Multiple Measurements to Track Progress
26:41 Finding Enjoyment and Sustainability in Fitness
27:44 Beyond Scale Weight
32:24 Living Your Perfect Day
34:43 Personal Stories and Insights
50:08 The Truth About Vaginal Douching
8/7/2024 • 53 minutes, 39 seconds
Ep. 712 - Post holiday Reset week
apply for coaching here:
ESGfitness.co.uk
AI Takeaways
Mindset and imperfect action are common struggles when it comes to fitness goals.
A reset week after a holiday can help clients get back on track and realign with their goals.
Creating a routine and using pattern interrupts can break old habits and promote consistency.
Focusing on process goals over outcome goals is important for long-term success.
Tracking streaks should not be overemphasized, as they can lead to an all-or-nothing mentality.
Finding balance is key to enjoying both a healthy lifestyle and occasional indulgences.
8/5/2024 • 13 minutes, 59 seconds
Ep. 711 - Pre & post natal, Shift work & sh*tting yourself from an aloe vera cleanse
ESGfitness.co.uk
Ep. 711 - Pre & post natal, Shift work & sh*tting yourself from an aloe vera cleanse
Go follow Clare here
8/1/2024 • 31 minutes, 11 seconds
Ep. 710 - Q&A Balancing work and family life, living in the moment, losing the last few pounds
ESGfitness.co.uk
AI Takeaways
Balancing work and family life can be challenging, but it's important to embrace the present moment and enjoy the time spent with loved ones.
Incorporating weight workouts into a busy schedule can be achieved by adding shorter workouts during the week in addition to a longer session on the weekend.
When trying to lose the last few pounds, it's important to continue lifting weights to maintain muscle mass and focus on overall body recomp.
Setting goals beyond weight loss, such as performance goals or pursuing hobbies, can provide a sense of purpose and fulfillment.
Mobility training can be a useful addition to most people's fitness routines, and it's important to start with basic exercises and gradually progress. Mobility training is important if it helps improve day-to-day activities or addresses specific mobility issues, but it may not be necessary for everyone.
Lifting weights with good form can also improve mobility.
Consult a doctor if you have low iron levels, as they can provide guidance on supplementation.
Food preferences vary among individuals, and it's okay to not enjoy certain foods that others love.
When camping, it's important to make sensible food choices, but also to enjoy the experience and not stress too much about food.
7/30/2024 • 46 minutes, 58 seconds
Ep. 709 - Dieting the right way.
Try dieting the right way - the way that makes your feel better, not worse!
ESGfitness.co.uk
7/27/2024 • 11 minutes, 29 seconds
Ep.708 Q&A - Horse therapy
ESGfitness.co.uk
AI Takeaways
Ear health is important and can affect balance and overall well-being.
Horse therapy can be a unique and beneficial form of therapy.
During pregnancy, it is important to focus on a healthy rate of weight gain and prioritize overall well-being rather than weight loss or body composition.
Consuming diet sodas in moderation is generally considered acceptable, but it is important to listen to your body and make choices that align with your goals and preferences.
Hydration is important, and while spreading water intake throughout the day is beneficial, it is not necessary to adhere to a strict schedule.
When it comes to eating around exercise, personal preference and gastrointestinal comfort should be considered, rather than specific macronutrient timing.
There are many inspiring individuals in the fitness industry who can provide valuable insights and motivation.
Indulging in guilty pleasure foods occasionally can be enjoyable and should be balanced with an overall healthy lifestyle.
7/26/2024 • 29 minutes, 14 seconds
Ep. 708 - Q&A - reducing stress, avoiding the holiday mindset & journalling your own way
ESGfitness.co.uk
AI generated Takeaways
Find activities that work for you to relax and reduce stress, such as power washing, walking, or engaging in creative pursuits.
Prioritize tasks and write them down to reduce mental clutter and increase productivity.
Don't overthink the specific hormones involved in relaxation and stress reduction; focus on finding activities that make you feel good.
Take action on the things that are causing stress or worry, rather than dwelling on them.
Journaling can be a helpful tool for processing thoughts and emotions, and there is no right or wrong way to do it.
Be self-aware and identify what activities or situations bring you joy and relaxation, and incorporate them into your routine.
Seeing the time 11:11 can be a reminder to express gratitude and thank the universe for the present moment.
7/23/2024 • 35 minutes, 5 seconds
Ep. 706 - Use this to create a meal structure & get better results
If you have any questions fill in the application here to give me some context and I will email you
AI Takeaways
Flexible dieting without enough structure rarely works for people, especially women on lower calories.
Meal plans provide structure and reduce stress, overwhelm, and preoccupation with food.
A middle ground approach that combines structure and flexibility is the most effective.
Creating a personalized meal plan with foods you enjoy leads to better adherence and results.
The 3:1 method involves structured meals and snacks during the day and flexibility in the evening.
Consistency and common sense are key when following a meal plan.
7/22/2024 • 23 minutes, 47 seconds
Ep. 706 - Adapting to new routine, intuitive eating & binges
ESGfitness.co.uk
AI Takeaways
Embrace change and find positive ways to adapt to new routines.
Focus on creating a supportive and caring coaching environment.
Take control of your health and fitness journey and make positive changes.
Use intuitive eating principles to listen to your hunger signals, but be mindful of the obesogenic environment we live in.
Consider a structured meal plan to break the cycle of overeating and binge eating.
Moderate consumption of Diet Coke or similar beverages can be a helpful tool to manage calorie intake.
7/19/2024 • 36 minutes, 32 seconds
Ep. 705 - ADHD & meal plans, Strength over body fat for health & scale weight
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AI Takeaways
Cravings for unhealthy foods can be habitual or driven by the body's evolutionary need for calories.
Supporting oneself when feeling unwell or overworked involves listening to the body, seeking external perspective, and taking breaks when needed.
Transitioning to maintenance calories can be determined by personal goals, feeling comfortable in one's body, and considering overall well-being.
Strength and fitness have a significant impact on overall health and longevity, and should be celebrated alongside weight loss goals.
Having a range of calorie targets allows for flexibility and prevents yo-yo dieting. A calorie surplus works over time and not on a day-to-day basis.
Cycling can be equivalent to walking in terms of steps and calorie burn.
Taking breaks and reducing mental fatigue is important when hitting a plateau.
Don't get too obsessed with the number on the scale; focus on non-scale victories.
For individuals with ADHD, having a structured meal plan can be beneficial.
7/18/2024 • 49 minutes, 50 seconds
Ep. 704 Misconceptions around calorie intake and metabolism, intuitive eating and weight loss drugs
Fill in this application if you're ready to change your life for the better
AI Takeaways
Going through the 'dip' is necessary to achieve goals, and it's important to persevere and stay committed even when the process becomes less exciting.
Focusing on immediate benefits and feeling good can be more motivating than solely focusing on the end result.
Motivation should be a byproduct of taking action and seeing results, rather than a prerequisite for starting.
Approaching maintenance with a different goal, such as improving strength or body weight ratio exercises, can help shift the focus away from the scale.
Misconceptions around calorie intake and metabolism can lead to confusion, and it's important to understand the concept of energy balance. Calorie needs vary based on factors such as height, activity level, and body mass.
Understanding individual differences in metabolism and genetics is important for body recomposition.
Weight loss drugs can be effective for certain individuals but should be used under supervision and with attention to nutrient intake.
Consistency and sustainable habits are key to maintaining a healthy weight.
Intuitive eating is a valuable approach, but conscious effort is still required to make healthy choices in our obesogenic environment.
7/15/2024 • 1 hour, 6 minutes, 4 seconds
Ep. 703 - Body confidence myths, food waste & turning down clients
Apply for coaching here - doing this could change your life!
AI Takeaways
Claire is working with the fire service to provide training programs and workshops on strength training for longevity and career development.
Research on the health effects of seed oils is inconclusive, but a poor diet high in cheap oils may contribute to negative health outcomes.
To manage food waste, consider saving leftovers for future meals or only eating the fruits and vegetables that are left over.
HRT can mitigate the effects of low estrogen on muscle gain and recovery, but other symptoms may still impact overall health and fitness.
Coaches may reject clients who are not willing to make necessary changes or exhibit behaviors that are outside the scope of their expertise.
Low carb diets are not necessary for fat loss in bodybuilding, and many competitors maintain moderate to high carb intake.
When struggling with fat loss, assess adherence to targets and consistency before considering a drop in calories. Consistency and adherence are key to achieving desired results in fat loss.
Being mindful and aware of one's actions is important in maintaining adherence and avoiding slip-ups.
Calorie tracking apps like MyFitnessPal may provide recommendations that are not suitable for everyone, and personalized targets are necessary.
The line between intentional fat loss and diet culture can be blurred, and it is important to consider one's intent and underlying reasons for wanting to change.
Body confidence and aesthetic goals are not mutually exclusive, and it is possible to work on body image while pursuing fat loss.
7/11/2024 • 51 minutes, 28 seconds
Ep. 702 - Q&A HRT, Low carb diets, meal plans, when to walk away
find out about working with us:
ESGfitness.co.uk
AI Takeaways
Advocate for HRT during a doctor's appointment by clearly listing your symptoms and struggles.
Having structure in meal planning can help with calorie tracking and reduce choice overwhelm.
Focus on personal progress rather than comparing yourself to others.
Change your self-perception by building evidence for yourself and meeting new people who see you differently.
Low-carb diets can be beneficial for some people in reducing hunger and making it easier to create a calorie deficit, but it ultimately depends on personal preference and what works best for you. Rapid weight loss is often due to water weight, not fat loss. It's important to understand the difference and not be swayed by quick results.
When considering whether to make a change or walk away from a situation, it's important to assess whether your values are aligning and if there is a balance between different areas of your life.
Getting enough sleep is crucial for overall well-being and can have a significant impact on weight loss and energy levels.
When navigating social situations while following a specific diet, it's not necessary to explain yourself or make others feel uncomfortable. Simply saying 'no, thanks' or 'I'm full' is sufficient.
Making a plan, even in uncertain situations, can help provide structure and increase the likelihood of sticking to goals. It's important to be flexible and adjust the plan as needed.
7/10/2024 • 44 minutes, 51 seconds
Ep. 701 - What to do if you're tracking calories but not losing weight
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AI take Takeaways
Exercise alone is rarely enough to lose fat; fat loss is dependent on energy balance.
Basal metabolic rate and non-exercise activity thermogenesis (NEAT) have the biggest impact on energy expenditure.
Calorie tracking is not accurate, even for professionals, and consistency is key.
Using a meal plan can help create consistency and identify if adjustments are needed.
Adopting a growth mindset and seeking support can lead to long-term success.
7/8/2024 • 18 minutes, 22 seconds
Ep. 700 - Comfort eating, getting back on track after a break & food pre occupation
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AI Takeaways
Comfort eating is a learned behavior that involves using food as a mechanism to soothe uncomfortable emotions.
While comfort eating is normal, it's important to manage it and find other ways to seek comfort.
The impact of protein bars on results depends on individual circumstances, but it's generally better to have a balanced meal instead of relying on protein bars.
After taking a break, it's helpful to have a plan and commit to it to get back on track.
Thinking about food is common, but it's important to have other exciting activities and interests in life to reduce food preoccupation.
A low resting heart rate can indicate a lower resting metabolic rate, but it's not necessarily a bad thing for fat loss.
Factors like fitness level, excess weight, genetics, and medications can influence heart rate.
7/3/2024 • 41 minutes, 50 seconds
Ep. 699 - Managing Travel, breaking habits, high fat V low fat & trying to speed up fat loss
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AI Takeaways
When traveling, it's possible to eat less and make healthier choices by being mindful and avoiding mindless snacking.
Rushing weight loss goals can be counterproductive, and it's important to focus on sustainable changes and enjoy the process.
Breaking unfavorable habits requires acceptance, self-reflection, and finding alternative activities or rituals to replace them.
Bloating can have various causes, including PMS, stress, certain foods, or eating too quickly or too close to exercise.
The preference for high-fat or high-carb diets is largely subjective, and what works best for one person may not work for another.
Reducing starchy carbs and increasing protein and fiber intake can help with weight loss, but the overall calorie deficit is the key factor.
Lower carb diets may reduce hunger and be beneficial for individuals with insulin resistance, but individual needs and preferences should be considered.
Competing is a complex topic that will be discussed in more detail in a future episode.
7/2/2024 • 39 minutes, 19 seconds
Ep. 698 - Why it's harder for small women to lose fat & what to do about it
Not enough people talk about how hard it is for small women to lose fat!
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AI Takeaways
Small women have a harder time losing fat and need to diet on lower calories compared to taller women.
Increasing activity levels can help small women create a calorie deficit while eating more calories.
Accepting a slower rate of fat loss allows small women to diet on higher calories and enjoy the process.
Portion control and choosing nutrient-dense foods are crucial for small women on lower calorie diets.
Having structure and support is important for small women to achieve sustainable results.
I hope you enjoy this one - please do share it with someone who might benefit :)
Em x
6/29/2024 • 16 minutes, 55 seconds
Ep. 697 - A different approach to fat loss
The last thing you need is another fat loss focused diet.
Click here to find out more
Click here to whatsapp me!
Join commit to 6 here
AI Takeaways
Recovering from COVID-19 can take time, and it's important to listen to your body and give yourself the necessary rest and care.
When dealing with cravings for high-sugar foods, it's important to practice moderation and mindfulness. Adding the desired food to a larger, more satisfying meal can help prevent overeating.
Choosing the right trainers for the gym depends on individual preferences and needs. While some people prefer running shoes, others opt for trainers with more support and stability.
Inconsistent menstrual cycles can make it challenging to track weight fluctuations. It's important to focus on overall health and well-being rather than solely relying on scale weight.
MCT oil is not necessary for everyone and its health benefits are not well-established. It's important to be mindful of the calorie content and consider other sources of energy and nutrition.
Complimenting strangers and finding joy in mundane tasks can have a positive impact on overall well-being and create meaningful connections with others.
6/24/2024 • 35 minutes, 45 seconds
Ep. 695 - The 4 reasons you're stuck yo-yo dieting
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AI Takeaways
Perfectionism, over-restriction, end-point mentality, and unrealistic expectations are common reasons for yo-yo dieting.
Embracing imperfect action and focusing on progress rather than perfection can lead to sustainable results.
Setting range targets instead of specific goals can prevent feelings of failure and promote consistency.
Adopting a long-term lifestyle change mindset and finding immediate rewards can make the journey more enjoyable.
The Commit to Six program offers a comprehensive approach to ending yo-yo dieting and achieving sustainable results.
ESGfitness.co.uk/commit
6/24/2024 • 18 minutes, 3 seconds
Ep. 694 - Breaking free from perfectionism, over-restriction, and short-term mindset with *new coach Katie*
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AI Takeaways
Breaking free from perfectionism, over-restriction, and short-term mindset is crucial for sustainable weight loss.
Exercise, particularly weight training, is important for building muscle and achieving body composition goals.
Building confidence and finding a beginner-friendly approach can help overcome the fear of going to the gym.
Behavior change is a key aspect of successful weight loss and overall well-being.
Seeking help and coaching can provide valuable perspective and support in achieving health and fitness goals.
Big welcome to @Katie_ESGfitness - We are so happy to have you!
6/19/2024 • 25 minutes, 40 seconds
Ep. 693 - Q&A Managing Mental Stress and Burnout, fat loss & running plus time efficient workouts
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AI Takeaways
Focus on the positive changes you have made in your fitness journey, even if you haven't reached your goals yet.
Identify what is working for you on the days when you are adherent to your plan and find solutions for the days when you struggle.
Seek support for mental stress and consider reducing workload if it is contributing to burnout.
Weight loss is not just about increasing physical activity; it also requires finding a balance with nutrition and making sustainable lifestyle changes.
Supersets can be an effective way to save time and increase muscle gains during workouts. Supersets can be practical for workouts, but it's important to be mindful of how exercises are programmed, especially in a commercial gym setting.
Drop sets can be an effective way to push muscles to fatigue by reducing the weight on the last set.
Cutting and bulking cycles are commonly used in bodybuilding to optimize muscle growth and fat loss, but they may not be suitable for everyone.
Realistic intention setting involves considering factors like travel plans and making adjustments to goals and targets accordingly.
Running is not inherently bad for weight loss, but it's important to maintain a calorie deficit and consider individual circumstances and preferences.
The concerns raised about additives and emulsifiers in ultra-processed foods should be approached with moderation and common sense, rather than strict avoidance.
Finding a middle ground and making informed choices based on individual circumstances and goals is key to maintaining a balanced approach to nutrition and exercise.
6/17/2024 • 47 minutes, 56 seconds
Ep. 692 - A frame work for finding balance & why I was crying in Starbucks
ESGfitness.co.uk/commit
AI Takeaways
Imperfect action is better than inaction, as even small actions can have a significant impact.
The law of diminishing returns applies to various aspects of life, including exercise, work productivity, and enjoyment of food.
Finding balance is crucial for long-term success, whether it's in dieting or other areas of life.
Enjoying food in moderation allows for satisfaction without compromising health and fitness goals.
Commit to Six is starting soon, offering an opportunity for individuals to make positive changes in their lives.
Join here
6/17/2024 • 16 minutes, 57 seconds
Ep. 691 - Q&A - Addressing set backs, Choosing to go over calories, pushing yourself in workouts,
Join the next commit to 6 here
AI Takeaways:
Find comfortable gym clothes to boost confidence and enjoyment during workouts.
Focus on doing workouts for enjoyment rather than solely for gains.
Consider going to the gym during quieter times to reduce anxiety.
Practice good gym etiquette by putting weights away, sharing equipment, and being considerate of others.
Progress in the gym by gradually increasing weights and pushing oneself to failure.
Mindfully going over calorie range occasionally is okay, but be aware of the impact on fat loss goals.
Use rest times during workouts to ensure proper recovery and maximize performance.
Consider a Mediterranean-based diet for reducing inflammation and improving overall health.
Don't avoid addressing setbacks or off-track moments; acknowledge them and seek support to get back on track.
Work on observing and questioning negative thoughts to reduce their impact.
Strength training is beneficial for preparing the body for menopause and overall health.
Don't assume menopause will be a negative experience; it varies for each individual.
6/11/2024 • 41 minutes, 51 seconds
Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting
Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting
Join the wait list for the next intake here
6/5/2024 • 46 minutes, 27 seconds
Ep. 689 - 13 things to know if you want to lose fat for good
Ep. 689 - 13 things to know if you want to lose fat for good
Ready to change? click here
6/3/2024 • 15 minutes, 38 seconds
Ep. 691 - Q&A - You don't need to be 'fixed' before you take action, activity levels when returning to work
Join the priority list for commit to 6 here
Takeaways
Take action and make positive changes without waiting to have everything figured out.
You don't need to resolve all your personal issues before achieving your goals.
Maintain activity levels when returning to work by finding opportunities for movement and incorporating exercise into your routine.
Make the most of the equipment available in a poorly equipped hotel gym and consider bodyweight workouts.
Avoid overeating by being mindful, understanding your triggers, and making better choices in the moment.
Reflect on setbacks and learn from them to make better choices in the future.
Chapters
00:00 Introduction and Q&A Format
01:45 Taking Action and Making Positive Changes
08:54 Resolving Personal Issues and Achieving Goals
15:16 Maintaining Activity Levels When Returning to Work
26:20 Avoiding Overeating and Making Better Choices
32:36 Reflecting on Setbacks and Learning for the Future
36:28 Conclusion and Call to Action
6/3/2024 • 36 minutes, 57 seconds
Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle
Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle
5/31/2024 • 41 minutes, 21 seconds
Ep. 687 - *NEW COACH* - Peri menopause symptom management
Welcome to new coach Toni!
She specialises in peri menopause
You can find her on instagram here @toni_ESGfitness
& apply to work with her here
5/29/2024 • 35 minutes, 13 seconds
Ep. 686 - Mindset books, backloading calories & Padel
Ep. 686 - Mindset books, backloading calories & Padel
Find out about commit here:
ESGfitness.co.uk/commit
5/28/2024 • 49 minutes, 37 seconds
Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'.
Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'.
ESGfitness.co.uk
5/27/2024 • 14 minutes, 50 seconds
Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism
Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism
ESGfitness.co.uk
5/22/2024 • 46 minutes, 58 seconds
Ep. 683 - Agressive dieting
Ep. 683 - Agressive dieting
Apply for coahcing here
5/20/2024 • 18 minutes, 29 seconds
Ep. 682 Q&A - reality of maintenance, ozempic, practical mindset change & increased steps and hunger
Ep. 682 Q&A - reality of maintenance, ozempic, practical mindset change & increased steps and hunger
ESGfitness.co.uk/commit
5/15/2024 • 47 minutes, 12 seconds
Ep. 681 - Self improvement & a pep talk for commit to 6
Join commit to 6 here.
Talk to me first here.
Ep. 681 - Self improvement & a pep talk for commit to 6
5/13/2024 • 8 minutes, 30 seconds
Ep. 680 - Stress, Cortisol & fat loss
What you need to know about cortisol, fat loss & stress.
Apply for coaching here
Ep. 681 - Q&A - tummy tucks, binge eating, types of fat & stubborn fat storage
Join commit to 6 here
Chat to Emma first on WhatsApp here
5/7/2024 • 39 minutes, 21 seconds
Ep. 680 - Considerations for PCOS & fat loss
Need some help? Fill in the application here
5/6/2024 • 19 minutes, 11 seconds
Ep. 679 - Evening overeating
Ep. 679 - Evening overeating
If you stuggle with this we would love to help you!
Click here:
ESGfitness.co.uk/commit
5/5/2024 • 9 minutes, 16 seconds
Ep. 678 - Q&A Alcohol, Estrogen & hunger, Menopause symptoms & fat loss, Cortisol and getting smaller legs
Ep. 678 - Q&A Alcohol, Estrogen & hunger, Menopause symptoms & fat loss, Cortisol and getting smaller legs
Apply to join us here
5/1/2024 • 35 minutes, 56 seconds
Ep. 677- 11 Fat loss hacks
Apply for coaching here:
ESGfitness.co.uk
5/1/2024 • 15 minutes, 28 seconds
BONUS - 'It's not all down hill after menopause' - how to start when you feel overwhelmed
BONUS - 'It's not all down hill after menopause' - how to start when you feel overwhelmed.
Hear from committed client Nicola about her experience on commit to 6.
She's been here almost a year.
Join commit to 6 here
4/29/2024 • 24 minutes, 7 seconds
Ep. 676 - Q&A - lifting straps, Fitbit & Apple Watches, Squat Vs leg press & tracking meals you haven't cooked
Ep. 676 - Q&A - lifting straps, Fitbit & Apple Watches, Squat Vs leg press & tracking meals you haven't cooked
Join our next intake here:
ESGfitness.co.uk/commit
Message me 'commit' for the early bird link here
4/26/2024 • 25 minutes, 25 seconds
Ep. 675 - Feel like you need to miss out to lose fat? this is for you.
If you feel like you need to miss out to lose fat this episode is for you.
We discuss how to approach holidays social event etc but probably not how you've heard most coaches talk about it before.
Also - why you shouldn't have a goal weight and what the opposite of ick is.
ESGfitness.co.uk/commit
4/23/2024 • 48 minutes, 35 seconds
Ep. 673 - Q&A bloating, breakfast, tracking fruit & veg, metabolic syndrome & lower body workouts
Ep. 673 - Q&A bloating, breakfast, tracking fruit & veg, metabolic syndrome & lower body workouts
Join our next intake here
4/17/2024 • 42 minutes, 56 seconds
Ep. 672 - What comes first - losing fat or believing you can lose fat?
What comes first - losing fat or believing you can lose fat?
ESGfitness.co.uk
Ep. 670 - 'Binge eating.. is it possible to ever stop?'
'Binge eating.. is it possible to ever stop? I am so lost’
I am sure a lot of people can resonate with this - this episode will take away the stigma and give you some actionable points.
Fill in the application here if you'd like some 1-1 help.
4/8/2024 • 15 minutes, 44 seconds
Ep. 669 - Q&A - skinny rice, cardio, losing fat & building muscle, set point theory & tips for our younger selves
Ep. 669 - Q&A - skinny rice, cardio, losing fat & building muscle, set point theory & tips for our younger selves
ESGfitness.co.uk/commit
4/3/2024 • 52 minutes, 44 seconds
Ep. 668 - How diets work - the 3 dieting categories
Ep. 668 - How diets work - the 3 dieting categories
Join commit to 6 here:
ESGfitness.co.uk/commit
WhatsApp me here with any Qs!
4/1/2024 • 12 minutes, 11 seconds
Ep. 667 - How to change (when you lack motivation & energy )
How to change (when you lack motivation & energy )
Join commit to 6 here
WhatsApp me here
3/29/2024 • 17 minutes, 5 seconds
Ep. 665 - Coaching principles for effective fat loss
I've been coaching women to lose fat & keep it off for over a decade.
Today I share 4 of my most effective coaching principles
Join commit to 6 here
WhatsApp me here
Ep. 666 - Q&A - getting started, morning routines, imperfect action & the afternoon slump
Join commit to 6 here
3/27/2024 • 38 minutes, 37 seconds
Ep. 664 - Evidence based adherence
What the evidence says about adherence and how to apply it to fat loss and coaching
Join commit to 6 here
WhatsApp me here
3/26/2024 • 22 minutes, 16 seconds
Ep. 663 - Ditch the scales & lose more fat.
Join us here
WhatsApp me here
Ep. 663 - Ditch the scales & lose more fat.
3/25/2024 • 18 minutes, 33 seconds
Ep. 662- Q&A ultra processed foods, carb timings & diary of a CEO
Message me here saying 'commit' for the early bird link to commit to 6 :)
3/18/2024 • 32 minutes, 16 seconds
Ep. 661 - Shift workers & women with PCOS this is for you!
Ep. 671 - Shift workers & women with PCOS this is for you!
Join commit to 6 here
WhatsApp me here
3/18/2024 • 15 minutes, 10 seconds
Ep. 670 - Q&A - whoop bands & intuitive eating
Quick Q&A with Maureen!
Join the commit to 6 list here!!
3/14/2024 • 22 minutes, 30 seconds
Ep. 659 - Q&A - eating after 8pm, tractors, PMS & when to reduce calories
Ep. 658 - Q&A - eating after 8pm, tractors, PMS & when to reduce calories
Apply to our next coaching intake here.
3/12/2024 • 55 minutes, 6 seconds
Ep. 658 - why that last few lbs is the hardest to lose
Make sure you are not so fixated on metrics that you lose sight of the outcome you are actually working towards.
& why that last few lbs is the hardest to lose.
ESGfitness.co.uk
3/11/2024 • 11 minutes, 44 seconds
Ep. 657 -Q&A Hyrox, weekend balance, body image, pain science
Ep. 657 -Q&A Hyrox, weekend balance, body image, pain science
apply for coahcing here:
ESGfitness.co.uk
3/6/2024 • 57 minutes, 45 seconds
Ep. 656 - How to get in shape without resenting it
How to budget calories (and money) without resenting it.
My 3 principles explained.
apply to work with us here:
ESGfitness.co.uk
3/4/2024 • 12 minutes, 9 seconds
Ep. 655 - Q&A Hunger, biscuit tax, letting your feelings dictate your actions and what comes first relationship with food or fat loss?
Ep. 655 - Q&A Hunger, biscuit tax, letting your feelings dictate your actions and what comes first relationship with food or fat loss?
Apply to work with us here:
ESGfitness.co.uk
2/29/2024 • 51 minutes, 42 seconds
Ep. 654 - If you've struggled with weight loss you MUST LISTEN TO THIS!
3 topics today:
1) how to change your life
2)how I plan to get in my best shape over the next 3 months
3) the wisest words about weight loss from one of my clients that everyone needs to hear.
Apply for coaching:
ESGfitness.co.uk
2/26/2024 • 13 minutes, 17 seconds
Ep. 653 - Q&A- this one got deep!❤️- Dad bods, feeling 'enough', supplement break downs & cheat meals
Ep. 483 - Q&A Dad bods, feeling 'enough', supplement break downs & cheat meals.
This one got deep!
Join the team here
2/23/2024 • 56 minutes, 23 seconds
Ep. 652 - Q&A Hair Dramas & Weekends/holidays/meals out
Apply to work with us here:
ESGfitness.co.uk
2/22/2024 • 42 minutes, 18 seconds
Ep. 481 - The benefits of fasting (time restricted eating)
Ep. 481 - The benefits of fasting (time restricted eating)
ESGfitness.co.uk
Q&A IVF & fertility, impatience & why follow a workout promo
ESGfitness.co.uk
1/17/2024 • 51 minutes, 46 seconds
Ep. 639 - 2 of my favourite coaching tools - WIP & 30HD
2 very simple things you can do to get better results.
Apply here for coaching
1/15/2024 • 9 minutes, 28 seconds
Ep. 638 - New year motivation (& drops), Fatigue & will power
New year motivation (& drops), Fatigue & will power
ESGfitness.co.uk
1/10/2024 • 15 minutes, 21 seconds
Ep. 637 - Q&A -instagram v reality, weight gain as you age, Berberine & more!
Q&A -instagram v reality, weight gain as you age, Berberine & more!
ESGfitness.co.uk
1/8/2024 • 28 minutes, 50 seconds
Ep. 636 - Surfing the urge & dealing with PMS
Apply for coaching here
Surfing the urge & dealing with PMS
1/8/2024 • 16 minutes, 49 seconds
Ep. 635 - Q&A - 'I stick to it for a week then give up'
Advancing in your career,
Asking for advice over feedback,
Process over outcome,
'I stick to it for a week then give up'
Range targets
Click here to apply for coaching
1/4/2024 • 19 minutes, 51 seconds
Ep. 634 - New Year diet pep talk
How to make sure you don't become the stereotype of January dieters.
Apply for coaching here.
WhatsApp me here
1/1/2024 • 12 minutes, 17 seconds
Ep. 632 - I like aggressive diets in January
I quite like an aggressive diet in January.
I am sure that will surprise some people.
Listen to this to find out how to capitalise on January
motivation without falling for the all or nothing mindset.
Apply for coaching here
WhatsApp me here
12/29/2023 • 9 minutes, 8 seconds
Ep. 631 - Overrated or underrated *Christmas bonus*
Ep. 631 - Overrated or underrated *Christmas bonus*
Find out about Commit to 6
12/25/2023 • 53 minutes, 44 seconds
Ep. 630 - Q&A - Over eating when alone, not tracking & creatine & brain fog
Back for another Q&A with Maureen!
Over eating when alone,
not tracking
& creatine & brain fog
Apply for coaching here
12/22/2023 • 34 minutes, 13 seconds
Ep. 629 - Q&A - Ozempic, 🥔 protein & getting back on track
Winter Environment and fat lossOzempicGetting back on trackMaintenance behavioursPotato protein & more!
Coaching info
12/20/2023 • 59 minutes, 48 seconds
Ep. 628 - Knowing what to do but not doing it. *New coach intro*
Knowing what to do but not doing it.
*New coach Maureen intro*
Apply for coahcing here
12/18/2023 • 22 minutes, 40 seconds
Ep. 627 - 🏆 Beating the 'all or nothing' /perfectionist mentality 🎯
Today’s episode is all about how your habit tracker is setting you up for failure and a better solution for you.
🎯
🎯WhatsApp
12/16/2023 • 13 minutes
Ep. 626 - Q&A - fasting, training when ill & disordered food behaviours
We cover:When to train or not when illLong term change for long term resultsFasting and fasting around your cycleThe power of community& Glute stim!
ESGfitness.co.uk/commit
12/15/2023 • 52 minutes, 30 seconds
Ep. 625 - 👩💻3 principles to help you manage fat loss & social eating☃️ & Lesson's from check ins
3 principles to help you manage fat loss & social eating & Lesson's from check ins.
Apply for coaching here:
ESGfitness.co.uk
12/11/2023 • 18 minutes, 34 seconds
Ep. 624 Q&A - PMS & mood, Types of deadlift & managing social events
Commit
Types of deadliftsTempo workPMS & mood& managing social events
ESGfitness.co.uk
12/7/2023 • 43 minutes, 35 seconds
Ep. 622 - Life hacks to get in shape & stay in shape (commit42 sneak peak)
(commit42 sneak peak)
Join commit 42 here for more.
12/3/2023 • 11 minutes, 42 seconds
Ep. 623- December challenge pep talk- how to mentally approach December
Seeing December as a challenge & how to mentally approach it
Coaching info here
12/3/2023 • 8 minutes, 41 seconds
Ep 621 - ☃️ fat loss in December?
Thoughts on fat loss in December.
& going into December (no matter what your goal) with intent.
Join commit42 here
12/1/2023 • 12 minutes, 15 seconds
Ep. 620 🎯- Why you don't want to be normal/average
Message me '42'
esgfitness.co.uk/commit42
11/29/2023 • 9 minutes, 22 seconds
Ep. 619 - Q&A - 🧠80/20 principle for fat loss & Commit42 audit 👀🎯
🧠80/20 principleLoose skinWhere fat loss comes fromThe law of finishing returnsCommit42 life audit & moreclick here for details👀🎯
11/28/2023 • 30 minutes, 32 seconds
Ep. 618 - 🎯 want to end yo-yo dieting? stop focusing on fat loss
message me '42'
esgfitness.co.uk/commit42
11/27/2023 • 10 minutes, 56 seconds
Ep. 617 - 🎯'Goal: levelling up my life in all areas'
ESGfitness.co.uk/commit42
Its not a fat loss challenge, its a better you challenge… that may include fat loss but not necesarily.
11/23/2023 • 17 minutes, 40 seconds
Ep. 616 - Q&A❓ -Will you always need a coach? Making good choices when hungry& Front squat v back squat
Full team Q&A - what a treat!!!Front squat v back squatMaking good choices when hungrySharon fruit,
Puck yes or no
&more!
ESGfitness.co.uk
11/22/2023 • 51 minutes, 41 seconds
Ep. 615 - F**K average (commit42 - something a bit different)
Find out more here
@ESGfitness
11/19/2023 • 24 minutes, 53 seconds
Ep. 613 -Q&A🧠- 🎯Dropping calories & Dealing with hormonal hunger
🤶 Holiday season
🔥Dealing with hormonal hunger
✅Deload weeks
🎯Dropping calories
& more!
ESGfitness.co.uk
Enjoy ❤️
11/16/2023 • 25 minutes, 13 seconds
Ep. 612 - Q&A 🙋♀️- Menopause & protein timing, Shift workers & does eating healthily get easier
Maintaining a positive mindset,
What to do if you fall out of routine,}
Menopause & protein timing,
Shift workers & does eating healthily get easier
For coaching: ESGfitness.co.uk
11/13/2023 • 44 minutes, 50 seconds
Ep. 611 - Do you feel you need to over restrict to see results?
Do you feel you need to over restrict to see results?
This is for you
Apply for coaching here
11/13/2023 • 8 minutes, 49 seconds
Ep. 610 - Q&A - ➡️ How to reduce overwhelm ➡️ Trusting yourself ➡️ How Ruth Joined the coaching team
3 out of 4 ain't bad! - Andy & Ruth join me to answer your awesome Qs!➡️ How Ruth Joined the coaching team➡️ Creatine weight gain expectations➡️ body fat measures➡️ Foster parent héros!➡️ How to reduce overwhelm➡️ Trusting yourself&much more!Enjoy ❤️
ESGfitness.co.uk
11/6/2023 • 59 minutes, 36 seconds
Ep. 609 - Life ethos: F**K average
Embrace not being average.
Apply for coaching here
11/6/2023 • 11 minutes, 35 seconds
Ep. 608- Q&A 🌮Exercising vs training 🌚How to deal with exhaustion 🙋♀️Body image in the gym & post baby
Q&A with @claire_esgfitness ❤️➡️The benefits of shorter workouts🌮Exercising vs training 🌚How to deal with exhaustion 🙋♀️Body image in the gym & post baby🩻Core work for lower backEnjoy❤️
Work with us here
Coaching info.
PCOS and inositol
Capacity for LIFE
Darker mornings
the Fat Dr🌚✨ 🩺🩻
&more
Coaching info.
10/31/2023 • 37 minutes, 30 seconds
Ep. 606 - Pep talk (why you don't want to be normal🤪)
Ep. 606 - Pep talk (why you don't want to be normal🤪)
Embrace not being average.
Apply for coaching here
10/30/2023 • 14 minutes, 23 seconds
Ep. 605 - Q&A - 🙋♀️alternatives to steps, ⛴️course correcting at maintenance & diet advice for cancer
Find out more about coaching here
Ep. 605 - Q&A - 🙋♀️alternatives to steps, ⛴️course correcting at maintenance & diet advice for cancer
10/25/2023 • 32 minutes, 50 seconds
Ep. 604 - Q&A - Creating rituals, F**K average vibes & managing half term
Q&A with Andy
Creating rituals,
F**K average vibes,
WFH snacking habits,
& managing half term
Apply for coaching here:
ESGfitness.co.uk
10/24/2023 • 41 minutes, 8 seconds
Ep. 603 - How to get the most out of coaching
How to get the most out of coaching...
Check ins!!
Apply for coaching here
10/23/2023 • 29 minutes, 44 seconds
Ep. 602 - Q&A - Menopausal weight gain, Dealing with fatigue 💤 Sleep tips 🛌 The 5min rule 🎯
F**k average
Dealing with fatigue 💤
Sleep tips 🛌
The 5min rule 🎯
Menopausal weight gain
Sign up to commit to 6 here
10/20/2023 • 38 minutes, 59 seconds
Ep. 600 - Q&A - Menopause training tips🙌 Brain fog🧠 Range targets 🎯
Menopause training tips🙌Brain fog🧠Range targets 🎯 Implementing routine for better results& more Click here you want to join the next coaching intake
10/19/2023 • 57 minutes, 19 seconds
Ep. 599 - The program I built to end yo-yo dieting
A sneak peak into commit to 6
Watch the presentation here
Find out more about commit to 6 here
10/18/2023 • 21 minutes, 10 seconds
Ep. 558 - 'I never feel like it's enough' *bonus*
This is a brain dump episode based on a conversation with one of my incredible 1-1 clients
Let me know if you enjoy this one @ESGfitness
10/17/2023 • 9 minutes, 15 seconds
Ep. 557 - Track free fat loss & why you should try it
Track free fat loss & why you should try it
Apply for coaching here
Q&A with Andy!Collagen V WheyFitbit accuracyPrepping meals Fat loss as a choiceNot tracking and getting resultsThe solution to plateaus Dieting fatigue&more!
Join commit to 6 here
10/12/2023 • 44 minutes, 53 seconds
Ep. 555 - feeling stagnant? struggling with long term goals? this is for you!
I created this as a bit of a reset for my clients who have long term goals but thought I would share it here for all.
Click here to apply for coaching
Click here for the values worksheet
Enjoy!
Em x
10/11/2023 • 21 minutes, 34 seconds
Ep. 554 - Imperfect action (rebroadcast)
Re publishing this episode as it's one of the most impactful concepts of my coaching.
Let me show you the beauty of imperfect action and convince you this is how you should live your life.
Learn to stop worrying so much about what could go wrong and start to build trust in yourself that you will do your best with whatever life throws at you. ...
Inevitably we know that that is all we ever can do - yet we still hold ourselves to these unrealistic expectations and trip ourselves up.
@ESGfitness ESGfitness.co.uk
Q&A:Comfort eatingGoogle calendar to view your value alignmentUltra processed foodBody positivity& maintaining feeling good!
Join commit to 6 here
10/3/2023 • 43 minutes, 12 seconds
Ep. 552 - menopausal weight gain (despite not changing anything!)
Menopausal weight gain (despite not changing anything!).
If you feel like this:
'I have always been fit & active & trim however recently I have been gaining weight around my tummy especially, hips, bottom & tops of legs. I have just turned 43 & have not changed anything in the way of exercise or eatting but have definitely changed shape which I am struggling with after being the same size/shape most of my life. '
This ep. is for you!
Extra help here
10/2/2023 • 11 minutes, 32 seconds
Ep. 551 - Q&A - realistic fat loss expectations & why do I store more fay on my lower body?
Alcohol,
realistic fat loss expectations
sweeteners
& lower half body fat
Fill in for coaching:
ESGfitness.co.uk
9/29/2023 • 26 minutes, 36 seconds
Ep. 550 Q&A - Metabolism & shocking the body with high calorie days
Workout routines while away from the gym
Metabolism
How often to change workouts
& shocking the body with high calorie days
& more!
Apply for coaching here:
ESGfitness.co.uk
9/26/2023 • 29 minutes, 27 seconds
Ep. 549 - How to lose fat without tracking
In this episode I discuss how to lose fat if you don't want to track calories.
Link to prev ep on range targets
Link to 3:1 method
Apply for coaching here
9/25/2023 • 16 minutes, 3 seconds
Ep. 548 - Q&A - stress, cortisol & fat loss, are steps accurate & deload weeks
stress, cortisol & fat loss,
are steps accurate
rest between sets
veganism and cancer
& deload weeks
(plus more!)
ESGfitness.co.uk/committo6
9/20/2023 • 36 minutes, 51 seconds
Ep. 547 - Why I do 20min workouts
This episode is all about why I do 20min workouts.
You can subscribe to my emails here for an example.
Hope you enjoy!
Em x
9/18/2023 • 19 minutes, 26 seconds
Ep. 546 - Q&A - Blood glucose control, whoop & being a bridesmaid
Q&A
Blood glucose control,
whoop
& being a bridesmaid
Join commit to 6 here
9/13/2023 • 20 minutes, 42 seconds
545- Q&A - alcohol & fat loss, knowing but not doing & cutting out chocolate
Find out more about coaching here
Today's topics include:
Alcohol and dieting
- should you cut out chocolate?
Being busy but getting results
The amazing impact of short workouts
- are all steps equal?
Knowing but not doing
& more!
9/12/2023 • 35 minutes, 26 seconds
Ep. 544 - Building muscle & losing fat during menopause
Building muscle & losing fat during menopause
Apply for coaching here
9/11/2023 • 28 minutes, 23 seconds
Ep. 543 - Q&A - recovery, supplements, fat loss & menopause, Habits & talking to kids about diet
Ep. 543 - Q&A - recovery, supplements, fat loss & menopause, habits & talking to kids about diet
Find out more about commit to 6 here
9/4/2023 • 1 hour, 39 seconds
Ep. 542 - The RESET
Feel like you've gone a bit off track recently?
It's time to reset, re focus and re align your actions with your goals.
Join me here
More info on our coahcing intake starting monday here
9/1/2023 • 17 minutes, 9 seconds
Ep. 541 - Q&A insulin resistance & Weight loss drugs
Commit to 6 sign up here.
Insulin resistance
Non alcoholic drinks
Hunger Vs Boredom
Weight loss drugs
The dip
Post workout protein
& more!
8/29/2023 • 55 minutes, 59 seconds
Ep. 540- fear of failure
Ready to commit?
Click here
8/28/2023 • 13 minutes, 15 seconds
Ep. 539 - Q&A - Why have I put on fat despite not changing diet or exercise? MCT oil & calories on menus
Click here to find out about commit to 6
Why have I put on fat despite not changing diet or exercise?MCT oilMindset changesNot losing weight on low caloriesCalories on menus& more!
Click here to find out about commit to 6
8/22/2023 • 37 minutes, 38 seconds
Ep. 538 - Mindset - the precursor to successful fat loss
If you want to lose fat & keep it off this one is for you.
Join commit to 6 here
Q&A with Andy:
-HRT & fat loss
-Exercise non responders
- Zone 2 cardio
& much more!
Enjoy & join the next commit to 6 here!
@ESGfitness
8/15/2023 • 40 minutes, 38 seconds
Ep. 536 - Get lean & stay lean (the 3:1 method)
How to get lean & stay lean by not hating your diet with the 3:1 method
For coaching enquiries & more info:
ESGfitness.co.uk
8/14/2023 • 27 minutes, 1 second
Ep.535: Q&A- Hunger regulation
Hunger regulation
Breast cancer drugs and weight loss
The motivation dip
Is being big boned a thing?
Exercise and hunger - type might matter!
Amino acids
& more!
Join commit to 6 here
8/8/2023 • 41 minutes, 29 seconds
Ep. 534 - Myths pt. 1
Today I cover some common myths - why they stick around, what the truth is and what we can learn from them.
In today's episode:
is fruit fattening because it is high in sugar?
do we need to eat breakfast?
will eating late at night lead to fat storage?
can dieting damage your metabolism?
& more... enjoy!!
Apply for myth free coaching here
8/7/2023 • 29 minutes, 44 seconds
Ep. 533 -Q&A -Mindset & motivation if you've got a long way to go
Q&A with Ruth! Falling in the F it bucketMuscle and healthMOOD firstSet point theoryThe Wooooshhh effectMindset & motivation if you've got a long way to goCalories on menus& more!!enjoy & join commit to 6 here
8/4/2023 • 54 minutes, 10 seconds
Ep. 532 - Hack your mood for better results
Life is too short not to feel your best.
This episode will help you do just that!
Apply for coaching here:
ESGfitness.co.uk
7/31/2023 • 24 minutes, 52 seconds
Ep. 531 - Q&A - How to increase maintenance calories, Lessons from my pottery class & the differences between HIIT and strength training
Lessons from my pottery class
How to stop negative self talk,
DOMs - is it a good sign?
Are muscle knots a thing?
How to increase maintenance calories
the differences between HIIT and strength training
Why you might not want to take creatine tablets
& more!
Work with me here:
ESGfitness.co.uk
7/27/2023 • 45 minutes, 58 seconds
Ep. 530 - Imperfect action (life ethos)
Struggle with perfectionism or an all or nothing mindset?
This is for you.
Apply to work with me:
Coahcing:
ESGfitness.co.uk
Mentoring:
AFmentors.com
7/24/2023 • 16 minutes, 49 seconds
Ep. 529 - Q&A ultra processed foods, menopause symptoms & over training
In this Q&A we discuss:
increasing protein - what is the benefit an when does it stop?
Intermittent fasting
Keto
ultra processed foods,
menopause symptoms
pre diabetes
over training
& more!
Apply to work with us here:
ESGfitness.co.uk
7/19/2023 • 1 hour, 6 minutes, 54 seconds
Ep. 528 - The key to fat loss (how to make strong decisions & stick to them)
The key to fat loss (how to make strong decisions & stick to them)
Also I get a little emotional about a client.
and here are the mindset principles
Oh and you can apply to work with me here if you resonate with this podcast I really want to help!
7/17/2023 • 23 minutes, 9 seconds
Ep. 527 - *bonus* - Range targets
Bonus episode: if you struggle with the all or nothing
mentality you must listen to this one!
Need some help getting out of the yo-yo dieting cycle?
apply to work with me below:
ESGfitness.co.uk
7/16/2023 • 10 minutes, 45 seconds
Ep. 526 - Q&A - PCOS, HRT, Aspartame & more
Q&A with Andy
PCOS
Aspartame
HRT
Working out at home
book recommendations
&more!
You can join commit to 6 for the next 5 days only!
ESGfitness.co.uk/committo6
7/11/2023 • 34 minutes, 56 seconds
Ep. 525 - How to end yo-yo dieting
.This episode is about my ethos behind coaching & why I am so passionate about putting an end to yo -yo dieting
Work with me here.
7/10/2023 • 27 minutes, 37 seconds
Ep. 524 - Q&A - the dreaded weight spike & hormonal mood combo, When is it disordered eating? & What's better - fruit or veg?
Questions form the commit to 6 coaching group:
What to do when things change
Weight spike & hormonal mood combo
Staying focused after initial success
Cardio, HIIT and health
When is it disordered eating?
What's better - fruit or veg?
How to apply progressive overload
& more!
Find out more about commit to 6 here
7/7/2023 • 35 minutes, 53 seconds
Ep. 523 - 'Holiday mode'
How to navigate 'holiday mode'
& if life long dieting sounds like you then I want to help you.
It doesn't have to be like this!
Click here
7/3/2023 • 18 minutes, 22 seconds
Ep. 522 - Q&A- Advice for long term fat loss, rep ranges & scale weight facts
The psychology of rep ranges,
Fat burning zones and body fat loss,
Moving away from tracking,
Probiotic supplements,
Morning run fuel,
Advice for long term fat loss,
Weight fluctuations
& more!
Enjoy :)
Find out more about commit to 6 here
7/2/2023 • 46 minutes, 14 seconds
Ep. 521 - How to maintain weight loss
Hello and welcome to one of the most important episodes of the ESG fitness podcast which is all about maintenance.
I’ve said it before & I will say it again - the definition of a successful diet isn’t how much weight you lose in X weeks. It’s how much you maintain a year later.
Most people do not have a weight loss problem they have a weight loss maintenance problem.
This episode will help you!
Apply for coaching here:
ESGfitness.co.uk
6/26/2023 • 29 minutes, 3 seconds
Ep. 520 - Q&A- Tripping yourself up with low calories & Changes required when you don't have much fat left to lose
This week's Q&ASuch great Qs!Squat mobility,Home gym equipment,Rest times,Tripping yourself up with low calories,Marathon nutrition,Changes required when you don't have much fat left to lose& more!Enjoy :)
Want to work with us? fill in the application here:
ESGfitness.co.uk
6/22/2023 • 56 minutes, 21 seconds
Ep. 519 - How to boost your motivation
My secret to being motivated almost all of the time..
No one is ALWAYS motivated but I am not going to lie.. I usually am.
and it’s not an accident or luck.
There are 2 key reasons for this…
You'll have to listen to find out!
Want to work with me? apply here:
ESGfitness.co.uk
6/19/2023 • 9 minutes, 12 seconds
Ep. 518 - Q&A getting back on track, motivation myths & the 8pm rule
Today's Q&A with Ruth & Claire ft dogs and babies!Brunch choices,Getting back on trackMotivation mythsFat intakeFruit and veg servingsSnackingThe 8pm rule& more!Enjoy!
Apply for coaching here.
Loveeee
Em x
6/15/2023 • 48 minutes, 16 seconds
Ep. 517 - Simple tip to get better fat loss results
This concept is a clicking point for many of the people I work with..
The best way to get results is to focus on making your bad days less bad...
Plus a brief explanation of 'the dip'
If you are struggling to reach your fat loss goal on your own then apply for coaching here:
ESGfitness.co.uk
6/12/2023 • 16 minutes, 47 seconds
Ep. 516 - Q&A - Mojo, when your values don't seem to fit with fat loss & stress eating
Part 2 of this week's Q&A with Andy
Mojo/ motivation,Stress eating,Emotional eating and labelling,Values and fat lossVO2 max testing& more! Enjoy :)
Apply for coaching here:
ESGfitness.co.uk
6/9/2023 • 35 minutes, 20 seconds
Ep. 515 - Q&A - What to expect when losing fat
Q&A with Andy!Adding in cardio,Creatine (of course)What to expect when losing fatProtein intake - how much is dangerous?
Online Vs in person coachingPerfectionism and weekend over eating tendenciescommit to 6 meet up!
Apply here for coaching:
ESGfitness.co.uk
6/8/2023 • 56 minutes, 31 seconds
Ep. 514 - Why do I go off track when things are going well?
Why do I go off track when things are going well?
In this episode I discuss the cycle where you seem to do well for a while and then self sabotage or you start to see results & then go off track which seems totally counter intuitive...
If you would like some support to lose fat and keep it off head to ESGfitness.co.uk and fill in the application form - I will email you & make sure we are the right people to help you and if not I will refer you to someone who is.
6/5/2023 • 18 minutes, 39 seconds
Ep. 513 -Q&A - 3pm dip, Low carb lunches & knowing but not doing
3pm dip,
Low carb lunches,
Knowing but not doing
& Emma is unwell
Find out more about coaching here:
ESGfitness.co.uk
5/31/2023 • 28 minutes, 49 seconds
Ep. 512 - Training legs every day, Carbs & strength training & building muscle post menopause *new coach: Claire!*
Intro to new coach: Claire here..We also answered a tonne of your awesome Qs including...Transferable (& not transferable) aspects of coaching from athletes to gen pop.Carbs and strength trainingBaby ottersTraining legs everydayBeating yourself up for knowing what to do but not doing it & more(we will cover the others on next podcast!)
Want to work with Claire?
Fill in the application here:
ESGfitness.co.uk
5/30/2023 • 52 minutes, 50 seconds
Ep. 511 - THE ULTIMATE GUIDE to how to manage holidays/ weekends/ social events around dieting.
THE ULTIMATE GUIDE to how to manage holidays/ weekends/ social events around dieting.
Let me show you how to have it all!
ESGfitness.co.uk
5/29/2023 • 25 minutes, 8 seconds
Ep. 510 - Getting back your mojo or motivation, hypertrophy rep ranges, newbie gains & more!
Today's Q&A plus sneak peak of new coach Claire!Getting back your mojo or motivation
Does it make the boat go faster?Estrogen and progesteroneHypertrophy rep rangesPregnancy, food & changes in your bodyFat stores as changeable!
Join commit to 6 here
5/27/2023 • 48 minutes, 25 seconds
Ep. 509 Q&A - Morning & evening routines, Why you seem to become intolerant to carbs/ pasta/ bread & glucose monitors
Today's podcast with Ruth & Andy!Aweosme questions today!Sorry for all my tangents...Planning aheadMorning & evening routinesPush pull legs Vs full bodyResilience Protein bars and powdersProcessed foodsWhy do we need to recover?Why you seem to become intolerant to carbs/ pasta/ breadGlucose monitors& more!Enjoy!
coaching applications: ESGfitness.co.uk
5/25/2023 • 52 minutes, 37 seconds
Ep. 508 - Getting started with successful fat loss & my 2 weigh in options
Getting started with successful fat loss,
Your 2 scale weight options
& top tips from Ruth and Andy
Join commit to 6 here:
ESGfitness.co.uk/committo6
5/22/2023 • 39 minutes, 38 seconds
Ep. 507 - Fat loss mindset for success
In this episode I am going to share some approaches to dieting that make the commit to 6 program so successful.
If you are looking for a different approach this is for you.
find out more & sign up here:
5/17/2023 • 20 minutes, 14 seconds
Ep. 506 - 3 most common menopause questions answered ft RUTH MAC new coach
Your 3 most common menopause questions answered ft RUTH MAC new coach:
Why is it harder to lose weight?
Is there any supplements I can take?
Do I need a special diet or exercise plan?
5/16/2023 • 43 minutes, 38 seconds
Ep. 505 - Nutrition myths & my 3 dieting principles
If you could condense your nutrition/ diet approach into 3 points what would they be?
What are the most common myths about nutrition / exercise in women (periods, menopause etc.) and what’s the actual reality in terms of the science and also your experience?
Join commit to 6 here
I hope you enjoy!
How much fat loss is attainabnle,
Magnesium supplementation
Determination,
Ultra processed foods,
Calorie needs to build muscle
& more!
Join commit to 6 here.
5/10/2023 • 37 minutes, 10 seconds
Ep. 503 - 6 frame works to live by for a better life
6 frame works to live by for a better life.
ESGfitness.co.uk
5/8/2023 • 18 minutes, 21 seconds
Ep. 502 - Q&A are abs made in the kitchen? Losing belly fat & the pause
are abs made in the kitchen?
Losing belly fat
The Grand Canyon and choices
'one won't hurt'
Bali holidays - how to avoid fat gain but enjoy your holiday
Creatine dose
Protein servings and response
& the pause
ESGfitness.co.uk/committo6
Today's Q&AWe cover:Invisalign & weight lossIncreasing protein intakeDOMsMenopause and join painLongevity and resistance trainingHIIT v LISSNon negotiables& more.Enjoy!!
Apply for coaching here:
ESGfitness.co.uk/committo6
4/25/2023 • 54 minutes, 4 seconds
Ep. 500 - Mindsets that will help you take action
Mindsets that will help you take action
Health, fitness & fat loss help - ESGfitness.co.uk
Business help - AFmentors.com
4/24/2023 • 15 minutes, 48 seconds
Ep. 499 - Q&A - how to master the weekend
Lesson from Emma - eating more won't help if you're tired. How to master the weekendSaving calories pros V consLow calories - is it dangerous?Heart rate normsValues - responding V reactingCardio benefits& more!Enjoy :)
ESGfitness.co.uk
4/19/2023 • 53 minutes, 1 second
Ep. 498 - *weird email question* & a fundamental skill you need to lose fat
Last week I was asked this question in my email:
'Hi Emma!! I hope you’ve been well!
Weird question for you. I hear all the time from weight loss/fitness coaches that just because the scale goes up a pound, doesn’t mean you’ve gained fat. Because you’d “have to be eating 3500 calories OVER your maintenance”…
But what is happening in the body then when the scale does creep up and doesn’t go back down? No way am I ever eating that many more calories above my maintenance over one, two or even three days. But “weight creep” still happens. And I’m sure that’s how it happens for everyone, right?!
Is it just because you aren’t building or maintaining enough muscle or something?
It’s the one piece of weight gain logic that really confuses me and I feel like I’m experiencing it currently. I’m thinking of trying the commit to 6 to get back into the right mindset around this whole thing.'
In this episode I answer this question & cover a fundamental skill you need to lose fat
Apply to work with me below:
ESGfitness.co.uk
4/17/2023 • 17 minutes, 2 seconds
Ep. 497 - Q&A hunger & fat loss, can you have too much protein? & how heavy should you lift
Q&A with Andy Hamilton We covered the rest of the Qs from the podcast thread...How to manage hunger & what to expect when losing fat,Swapping steps for swimming,Can you have too much protein?The 3 peak challenge nutrition,How heavy should you lift?Initial stages of fat loss - what is the first drop in weight?Cruise weeks& skipping breakfast
ESGfitness.co.uk
4/11/2023 • 43 minutes, 4 seconds
Ep. 496 - What works for YOU & 3 traits of success that require NO SKILL
This episode is all about
Figuring out what works for YOU & not following the crowd.
I also discuss my 3 traits of success that require NO SKILL
If you're ready ti get results click here
4/10/2023 • 21 minutes, 6 seconds
Ep. 495 - Q&A - picking/nibbling, how to enjoy food more & soup
We covered:Tips to avoid picking/ nibbling,How to ENJOY food more,Tracking when you are not at home,Breakfast and lunch ideas,SOUP,All or nothing mentality& training around your period
ESGfitness.co.uk
4/7/2023 • 57 minutes, 47 seconds
Ep. 494 - How to approach fat loss for the best results
Commit to 6 welcome live!
We cover a few questions on protein timing/order, exercise swaps and the importance of check ins.
Then we delve into how to get the most out of commit to 6 and more broadly coaching in general.
Find out more about coaching here:
ESGfitness.co.uk
4/3/2023 • 41 minutes, 43 seconds
Ep. 493 - Q&A - getting out of the pattern of weight re gain post diet & goal weights
Bonus Q&A as I didn't cover all quesitons yesterday.
Getting out of the pattern of weight re gain post diet,
Progress photo advice,
goal weights,
& commit to 6 feedback.
If you want to join commit to 6 click here.
If you want to talk to me about coaching click here to whatsapp me!
Hey team!!Today's podcast ( I will be back tomorrow as we only answered 2 questions from the thread haha but was really good!)PMS & moodDealing with painFocusing on strength Vs fat lossWhat to do when you feel like your body is letting you downLife at maintenanceLessons from losing 30lbsMoney and happinessThe book: 'Die with zero'Chat to Emma about commit to 6 here.
Join commit to 6 here.
3/30/2023 • 46 minutes, 18 seconds
Ep. 491 - A change to my coaching *commit to 6*
What you will get from this episode:
The principles of commit to 6 :
Whether you’re joining or not this will help you make the changes you want to make in your life.
You can sign up to commit to 6 here.
or you can talk to me about commit to 6 on WhatsApp here.
3/27/2023 • 26 minutes, 22 seconds
Ep. 490 - Q&A why we crave sweet things & c section pouches (best explanation I've ever heard!)
Today's episode with Shona.Thanks for the awesome Qs!We covered:An excellent fat loss analogyCompounding effect of small actionsC section pouches (best explanation I've ever heard!)Why we crave sweet things after dinner& more!Enjoy :)
Sign up for the next intake of commit to 6 here:
ESGfitness.co.uk/committo6
3/21/2023 • 56 minutes
Ep 489 - An interview on my approach to coaching fat loss
This episode is an interview from the Detached podcast with Sophia.
We break down a few common fitness myths and talk about how to lose fat without ruining your relationship with food.
& a few common ways people hold themselves back.
I hope you enjoy.
Find out more about coaching here:
ESGfitness.co.uk
Today's Q&A Podcast with Andy!
Weight loss plateaus
Rebels
Personality typing
Mindset shifts
Walking speed
Enjoying the process (business and fat loss)
Invisalign analogy
& more.
Enjoy!!! ❤️
To find out more about coaching head to:
ESGfitness.co.uk
3/15/2023 • 40 minutes, 39 seconds
Ep. 487 - Willpower
Willpower is one of the most common reasons people give for not being able to stick to their diet or not reaching their goals…
I want to convince you that this is not the case.
& how to set yourself up for dieting success.
If you want to work with me fill in the applicaiton here:
Esgfitness.co.uk
3/13/2023 • 17 minutes, 20 seconds
Ep. 486 - Q&A - Creatine & menopause, C- section pouch, when is best to train & eating when tired
Today's Q&A with Andy Hamilton
Amazing questions! thanks guys!
Topics covered:
When is the best time to train?
How to get the CrossFit buzz without CrossFit.
Pushing yourself in the gym
C section pouch
Managing holidays
Going on cruises
Eating when tired
Creatine and menopause
HRT & weight gain
Menopause and carbs
Enjoy!!!
Apply to work with us here:
ESGfitness.co.uk
3/8/2023 • 55 minutes, 24 seconds
Ep. 485 - Is it binge eating?
In this episode I discuss the difference between binge eating and over eating and how confusing the two can hold you back.
ESGfitness.co.uk
3/6/2023 • 12 minutes, 30 seconds
Ep. 484 - The best thing I ever did for my body image & relationship with food
The best thing I ever did for my body image & relationship with food.
Set some bigger goals & find a more meaningful focus.
Read the article here.
Apply to work with me here.
@ESGfitness
3/6/2023 • 18 minutes, 22 seconds
Ep. 483 - Q&A - when should you eat carbs? Managing afternoon hunger & cruise weeks
Today's podcast with Shona & Catherine!
We answered your awesome Qs:
Breathing during lifting
Cruise/push weeks
When to eat carbs
How to deal with afternoon hunger
Not tracking
& how your fat loss/ fitness goals translate to all areas of your life!
Enjoy!!
We will get to the ones we missed next time!
3/2/2023 • 51 minutes, 45 seconds
Ep. 482 - 'I will be happy when...'
In this episode I talk about the 'I will be happy when...' fallacy and how you can get over it, start appreciating life now and ultimately get better results too!
ESGfitness.co.uk
@ESGfitness
2/27/2023 • 9 minutes, 51 seconds
Ep. 481 - Q&A - PCOS, self sabotage & low carb
Q&A with Andy
PCOS & the pill.
PCOS & low carb.
PCOS advice.
Self sabotage
Training to failure
Water needs & hydration
Squat depth
& more!
Find out about coaching here:
ESGfitness.co.uk
2/22/2023 • 40 minutes, 54 seconds
Ep. 480 - Tracking your menstrual cycle, Body image & Cancer risk (EIQ live)
This episode is a sneak peak into an EIQ nutrition Q&A.
The topics include:
Delayed gratification
Type 2 diabetes
Cancer risk
A discussion on binge eating
Tracking your menstrual cycle
& Body image
Want to improve your coaching skills? head to:
EIQnutriton.com
2/20/2023 • 55 minutes, 39 seconds
Ep. 479 - Q&A -Why it often seems like other's can eat more
Today's Q&A!
We covered:
Why people lift in flat shoes
Why do you feel ab exercises in your neck?
Overeating at work
Hunger response to exercise
Exercise & health
Perception, negativity, ownership and acceptance
Why it often seems like other's can eat more
Enjoy!
Join commit to 6 here
2/16/2023 • 46 minutes, 18 seconds
Ep. 478 - How losing fat makes you more money
Click bait title... this is my theory of why so many of my clients get promotions and new jobs.
It's how what starts as fat loss has such a huge impact on the rest of your life.
Click here to enquire about coaching.
2/13/2023 • 15 minutes, 51 seconds
Ep. 477 Q&A - The problem with misinformation & Diastasis recti
Q&A with Shona
Loads of absolute gold from Shona about diastasis recti.
Plus misinformation
Exercises that are hardest to have good form on
& convenient snacks :)
Find out more about coaching here
2/9/2023 • 48 minutes, 26 seconds
476 - Start now pep talk
Whatever it is.. stop delaying it!
This episode will give you a pep talk to convince you to start!
More about commit to 6 here
More about mentoring here
2/7/2023 • 9 minutes, 57 seconds
Ep. 475 - Q&A - pep talk, training adaptations & the importance of check ins.
Today's episode:
Pep talk,
Training adaptations
& the importance of check ins!!
Commit to 6
2/6/2023 • 40 minutes, 31 seconds
Ep. 474 - Getting better results with imperfect action
The power of commit to 6 outside of health and fitness
& how to use imperfect action to get BETTER results
Article on cruise weeks.
Commit to 6 sign up
Message Emma on WhatsApp
2/4/2023 • 14 minutes, 13 seconds
Ep. 473 - The surprising truth about processed foods & eating locally
Dr Hannah Ritchie joins me for a chat about:
Processed foods,
Eating locally,
Going vegan,
& how to be luckier.
I hope you enjoy!
You can find Hannah's articles here.
ESGfitness.co.uk
2/2/2023 • 36 minutes, 47 seconds
Ep. 472 - Does menopause directly impact fat loss?
A few reminders and a few things that have helped my clients that I wanted to share.
Plus - the truth: does menopause directly impact fat loss?
Here is the link to coaching help.
Here is the link to the free PDF
Hope it's useful!
Em x
1/30/2023 • 28 minutes, 9 seconds
Ep. 471 - How to beat trigger foods, scale weight response & road rage!
This episode is all about why people fall in the f it bucket, let the scale weight ruin their progress and have trigger foods.
And then most importantly a technique which will help you overcome these.
By the end of this you will have the tools to beat trigger foods, scale weight response & road rage!
@ESGfitness
Apply to work with me here
WhatsApp me here
1/25/2023 • 14 minutes, 39 seconds
Ep. 470 - We've been focusing on the wrong thing for fat loss
Where to focus your attention to get better fat loss results.
This is a huge shift.
How to increase your mood and increase results.
Find out more about working with me here.
ESG x
Awesome Qs this week:
The starter Q: Things that seem normal to everyone else but you just can’t get your head around
Using 'the pause' to make better food choices
ADHD considerations
Hunger, snacking and HALT
Moving away from the scales
Scale weight and measurement expectations
3:1 method
Moving away from tracking
The pro's and cons of tracking
When to drop calories
& more!!!
Enjoy xxx
Join commit to 6
1/19/2023 • 46 minutes, 49 seconds
Ep. 468 - Everything I want you to get from coaching
This episode gives an insight into what you can expect from commit to 6
What makes us different
& why you should join.
If you want to secure your space click here.
If you have any questions for me WhatsApp me here
1/18/2023 • 22 minutes, 32 seconds
Ep. 467 - If you're impatient listen to this
How to use impatience to your advantage.
It's probably what's holding you back but it could also be what pushes you forward!
ESGfitness.co.uk
AFmnetors.com
1/16/2023 • 8 minutes, 56 seconds
Ep. 466 - Q&A - all or nothing mentality, Cold water therapy and hamstring curls
Today's Q&A with Shona & Andy!
We covered:
Hamstring curl swaps
Back squat adjustments
Cold water therapy
All or nothing mentality
Making your bad days better
& mobility work
Enjoy!!
Join commit to 6 here
1/12/2023 • 45 minutes, 35 seconds
Ep. 465 - Why focusing on your bad days will get you 10x better results
Why focusing on your bad days will get you 10x better results
& practical strategies of how to implement this.
find out more about working with me here
1/11/2023 • 7 minutes, 3 seconds
Ep. 464 - Sick of feeling restricted on a diet? try this.
INCLUSIVE dieting!
Try the 3 tips in this episode to create an inclusive diet and avoid restriction.
If you need some help message me 'get started' here
Of fill in the coaching application here
1/9/2023 • 10 minutes
Ep. 463 - Q&A - How to get back on track after Christmas & what to do with left overs
Today's podcast with Andy!
Portion control, hunger, eating slowly and a post meal pause
What to do with all the left overs
Squats
Why all the cats poo in my garden
How to get started
How to get back into a routine post Christmas
Enjoy!!
If you would like to join commit to 6 click here
1/3/2023 • 47 minutes, 34 seconds
Ep. 462 - Listen to this before you start your January diet
How to make sure this year is different & you get results that last.
I have helped 1,000’s of people lose fat and these are some of the most important reminders.
Need some help? Click here
Follow me on instagram for free help.
@ESGfitness
1/2/2023 • 17 minutes, 53 seconds
Ep. 461 - How to lose weight with a positive mindset
Why our clients are having their best Christmas's ever.
Some incredible client feedback:
'I've never lost weight with such a positive mindset'
plus some reflections & insights from 10 years of coaching.
do you think you could do with some support towards your goals?
Talk to me about coaching here
Today's podcast with Shona
Topics covered:
Intermitent fasting
Survivorship bias
Full fat Vs Low fat
Mentally dealing with being unwell
Comparison
The shadow side of success
Diet Fatigue
& advice for Dogs and mince pies.
Hope you enjoy!
Do you think you could be getting more out of yourself with the right support?
Click here to apply for coaching
12/21/2022 • 42 minutes, 58 seconds
Ep. 459 - the secret to a happier, healthier & more fulfilling life (VJ)
This episode is all about the impact journaling has had on me and could have on you.
Here is a link to the updated version of the VJ.
If you commit to doing it daily for 30 days I guarantee it will change your life for the better.
Em x
12/19/2022 • 11 minutes, 1 second
Ep. 458 - the inside scoop on commit to 6
You never really know what you're going to get with online coaching.
So you are rightly a little anxious about signing up and paying money for something that isn't all that tangible.
This episodes let's you see inside the commit to 6 coaching program from 2 of our members.
It will help you to start getting excited about what you can achieve in a year.
If you're ready to take the next step click here
12/16/2022 • 38 minutes, 39 seconds
Ep. 457 - Q&A - How to make your family healthy, dieting when busy, do you need to squat?
This episode is a Q&A with Catherine.
We cover:
Weight loss injections,
Dieting when busy,
Do you need to lift heavy?
Do you need to squat and deadlift?
How to make your family healthy
Apply for coaching here
12/15/2022 • 38 minutes, 10 seconds
Ep. 456 - An inside look at EIQnutrition!
This episode is taken from one the EIQnutrition lives.
We cover a tonne including:
What to do when client's are not losing weight
How to support when you cant exercise
Being confident in your coaching
Chronic fatigue pain
Plus:
fat loss injections,
leptin,
subjective hunger,
& much more!
I hope you enjoy. If you want to learn more about EIQ click here
12/14/2022 • 1 hour, 12 minutes, 30 seconds
Ep. 455 - Client episode - Mum guilt Vs being a role model for your kids.
Mum guilt Vs being a role model for your kids.
Approaching diet and exercise with a positive mindset.
Moving from aesthetic goals to the incredible things your body can do.
Being a Ninja mum
& a general insight into coaching with me.
Click here to apply for coaching
12/12/2022 • 25 minutes, 38 seconds
Ep. 454 - Q&A - WHY is everyone tired???, dieting when busy, starting in December
Welcome podcast with Shona and Andy
We discuss the benefits of starting in Dec
Donna 's question about tiredness, mood and motivation this time of year
Why it's important to know your values and live by them
having realistic expectations,
And much more.
I hope you enjoy!!
Em xx
Sign up for commit to 6 here
Interested in AFmentors? click here
12/11/2022 • 30 minutes, 31 seconds
Ep. 453 - Q&A - low carb, grief & having a festive plan
Today's podcast with shona!
We speak about low carb,
Recovery from injury and surgery,
Dealing with Grief,
Self compassion,
Muscle, training, nutrition and ageing,
And having a festive period plan!
Enjoy!
Join commit to 6 here
12/7/2022 • 49 minutes, 54 seconds
Ep. 452 - How not to let the scale weight ruin progress!
This episode is about how not to let the scale weight ruin your progress.
Apply for coaching here
Oh and here is the IVF link!
12/5/2022 • 14 minutes, 10 seconds
Ep. 450 *special guest* Fat freezing/ Liposuction
This episode I have the pleasure of Angela's company.
We discuss her experience of fat freezing and consequential liposuction.
Plus a few tangents including a Taylor Swift quote.
Click here to apply for coaching.
@ESGfitness
12/2/2022 • 40 minutes, 20 seconds
ep. 449 Q&A - Set point theory, promises to yourself & correct portion sizes.
Shona joins me today for a Q&A episode.
We cover..
Journaling
Treadmill steps
Breaking promises to yourself
Calorie counting and portion sizes
Set point theory
Time blocking
And eating like a child
Enjoy!
You can join the last commit to 6 of 2023 here!
12/1/2022 • 54 minutes, 28 seconds
Ep. 448 -Investing in your happiness & an analogy for Neurodivergent people
This thought process has been a game changer for me in terms of investing in myself.
Plus a really awesome analogy to think about ADHD, dyslexia, autism and other Neurodivergent gifts.
Want to work with me?
Click here
11/28/2022 • 14 minutes, 48 seconds
Ep. 447 - Gym boners, boredom eating when WFH & fear of increasing calories
Today's podcast with Andy.
We cover:
Working from home and boredom eating
Journaling around food - how it helps
Comfort eating/ how to increase comfort without turning to food
Boxing
Fear of increasing calories
Gym boners
And more!
Enjoy!!
You can join the next intake of commit to 6 here
11/23/2022 • 45 minutes, 50 seconds
Ep. 446 - Do you struggle with impatience? this is for you!
Do you struggle with impatience? this is for you!
A better way to think about impatience and how to use it to your advantage.
Click here to apply for coaching
Today's Q&A:
Maintenance in practice,
Slow weight loss,
The power of Small changes over time,
Portion sizes,
Sticking to diet while traveling,
Balancing fat loss & alcohol
Feelings Vs actions
This was awesome - thank you for your incredible brain Catherine!!
If you need some help to reach your goals click here
11/17/2022 • 48 minutes, 39 seconds
Ep. 444 - Life Balance Vs Big goals
This is a bit of a mindset episode on life balance Vs the sacrifices required to reach your goals.
Body , career, relationship or business - your goals will require time, effort and energy.
When considering your goals you should also consider the effort you are willing to put in to achieve them and whether those two things align. If they don't you'll end up frustrated and disappointed.
Need some help to reach your goals in business? Click here.
Need some help to reach your health, fitness or body composition goals? Click here.
Enjoyed this episode? Check out the AF mentors podcast here.
11/14/2022 • 21 minutes, 33 seconds
Ep. 443 - Q&A training around menstrual cycle, processed foods & sugar cravings
We cover some awesome questions from the commit to 6 group today:
Menstrual cycle & training - what to consider.
Sugar cravings - what do they mean? What should you do?
Diet messaging - are we glorifying highly processed foods
‘Good’ and ‘bad’ foods
Science Vs application
12k steps Vs 8k steps
The impact of your environment on choices
If you want to join the next intake of commit to 6 click here!
If you have any questions you can WhatsApp me here
@ESGfitness
11/8/2022 • 48 minutes, 43 seconds
Ep. 442 - Non scale weight victories
The importance of not focusing solely on the scales and how the appreciation of non scale victories can actually result in improved scale weight wins too!
If you are not appreciating and acknowledging these then you need to start!
Find out more about coaching here
@ESGfitness
11/7/2022 • 16 minutes, 31 seconds
Ep. 441 - Q&A - BMR and Menopause, PMS cravings, how to stop grazing & more!
Today's podcast with Shona :)
Topics included:
Why we are feeling good
working from home and grazing
protein intake as a veggie
Protein and digestion problems
Eating out for work - frequency of eating out and choices
BCAAs
Classes Vs commit to 6 workouts
PMS cravings
Menopause and BMR
Hope you enjoy!!
Want to join commit to 6?
ESGfitness.co.uk/committo6
11/1/2022 • 1 hour, 12 minutes, 30 seconds
Ep. 440 - Why it's easier for some people to get in shape
There are many reasons that it's easier for some people to get in shape.
This is a really important concept to understand if you are struggling with fat loss and feeling like a failure or if you are a coach trying to help people lose fat.
If you struggle with fat loss and need some help click the link below!
ESGfitness.co.uk
@ESGfitness
10/31/2022 • 29 minutes, 10 seconds
Ep. 439 - Q&A surfing the urge, best exercise for fat loss & how long it takes to build muscle
Today's podcast with Catherine.
We got through as many Qs as possible:
Number of workouts you should be doing
The law of diminishing returns - workouts, food, work output
Values and priorities
How long does it take to build muscle
Surfing the urge - food, arguments, relationships
Calorie tracking when out for meals
Best exercise for fat loss
Realistic expectations
& more!
If you have enjoyed this episode give it a share!
@ESGfitness
@Catherine_ESGfitness
ESGfitness.co.uk
10/27/2022 • 56 minutes, 7 seconds
Ep. 438 - Why meal plans are awful but also great
The pros and cons of meal plans and how to use them effectively and avoid the negatives.
A really important one if you've struggled with dieting.
Need some help with fat loss?
DM me here saying 'fat loss'
Or on instagram:
@ESGfitness
ESGfitness.co.uk
10/24/2022 • 17 minutes, 59 seconds
Ep. 437 - Top tips from the coaches
Intro to the new intake of commit to 6
Some top tips on imperfect action, the scales weight, menopause, mimetic desire and check ins from the coaches
Enjoy!
@ESGfitness
@Andy_ESGfitness
@Catherine_ESGfitness
ESGfitness.co.uk/committo6
10/23/2022 • 38 minutes, 11 seconds
Ep. 436 - The importance of optimism & your biggest fat loss struggles
The importance of optimism & your biggest fat loss struggles including:
Why optimism is so important when it comes to taking action
Exercise & it's relation to weight loss
Procrastination
& a pep talk to taking action!
Ready to take some action? Sign up to commit to 6
Want to chat to me first? Message me here
10/17/2022 • 14 minutes, 8 seconds
Ep. 435 - FREE COACHING (5 days to a better you)
A free 5 day kick start to a better you!
My goal is to have you FEEL happier, healthier and more motivated in just 5 days.
It's free - what do you have to lose!
Join here.
Message me with any questions here.
10/13/2022 • 16 minutes, 26 seconds
Ep. 434 - Not losing weight on low calories
Not losing weight on low calories?
Listen to this!
Sign up for coaching here
10/10/2022 • 19 minutes, 25 seconds
Ep. 433 - Q&A - overeating in the evening, truffle oil & weight loss comments
Today's podcast with Shona Denovan ❤️
Evening overeating
Cancer recurrence and risk
Slimming world friends
Truffle oil
Intensity of workouts
weight loss compliments
should I drop calories when unwell?
Enjoy!
Join commit to 6 here
10/6/2022 • 55 minutes, 45 seconds
Ep. 432 - *Guest episode* - physique goals, body positivity & moving away from tracking
Thanks to Sarah for having me on her podcast which you can find here
I hope you enjoy!
If you need some help & support with anything we have discussed shoot me a message or enquire below:
Whatsapp me
@ESGfitness
ESGfitness.co.uk
10/3/2022 • 1 hour, 16 minutes, 35 seconds
Ep. 431 - Q&A - What is a healthy weight? Tempo, not enjoying exercise & Level up
Q&A Episode with Catherine.
We cover:
Level up weekend chats
The importance of Tempo - when and how to use it
What is a healthy weight?
BMI
Not enjoying exercise
MPS and protein feeding
'mum tum' and bloating
Enjoy!
Sign up to join the next coaching intake here
9/28/2022 • 53 minutes, 5 seconds
Ep. 430 - What's different about my approach?
If what you’re doing isnt working,
If you feel like you’ve tried every diet going then you need to do something different and it’s got F all to do with the perfect calories, meal timings, fasting, kept, low fat, low carb, seed oils etc and everything to do with how you are mentally approaching your diet.
Coaching application
WhatsApp me to talk about your goals
9/26/2022 • 16 minutes, 13 seconds
Ep. 429 - Q&A - reminding your mojo & why am I more hungry on rest days?
We cover:
Being hungry on rest days
When to eat PWO
When to rest & when to push harder
How to get your mojo back!
Enjoy!
@ESGfitness
ESGfitness.co.uk
9/22/2022 • 43 minutes, 8 seconds
Ep. 428 - How to avoid disordered eating
Dieting comes with a lot of potential negatives.
In this episode I discuss how to set yourself up to avoid these.
The Fitness Unfiltered podcast mentioned is here
EIQnutrition info is here
Coaching info & applications can be found here
@ESGfitness
9/19/2022 • 21 minutes, 24 seconds
Ep. 427 - Q&A - how to avoid water retention & getting bulky
Click bait title!
Today we cover:
Fears around building too much muscle
How to enjoy your holiday to the fullest
Post party training advice
Water retention & how to avoid it
Eggs - how many is too many
Exercise you enjoy!
@ESGFitness
For coaching:
ESGfitness.co.uk
9/13/2022 • 49 minutes, 54 seconds
Ep. 426 - The vicious cycle stopping you getting results
The vicious cycle stopping you getting results & how to get out of it.
& a pep talk on scale weight
@ESGfitness
Whatsapp me here
Learn more about coaching here
Q&A with Catherine:
Unpacking the glucose revolution advice
Cherry juice & DOMs
Sleep tips
Don't eat after 6pm
@ESGfitness
work with us:
ESGfitness.co.uk
9/7/2022 • 46 minutes, 20 seconds
Ep. 424 - Fat loss as a small woman
One of the most requested episodes.
Losing fat as a small woman is certainly harder.
This episode will give you an insight into why it's harder & what you can do about it.
ESGfitness.co.uk
@ESGfitness
Whatsapp me
9/5/2022 • 39 minutes, 24 seconds
Ep. 423 - Q&A level up event, BMR & peri menopause Qs
Shona Joins me for a Q&A
Topics covered:
Level up event (click here)
Squat stance
Basal metabolic rate
Appetite and activity level
Cycling to save money
Peri Menopause quesitons
Sweeteners
& more!
Enjoy
Join the next commit to 6 intake here
9/2/2022 • 53 minutes, 19 seconds
Ep. 422 - Q&A breakfast like a king? more than the scale weight & dark choc
Q&A episode from the commit to 6 group.
We covered:
HA & dark chocolate
Hack squats
MFP vs Nutracheck
How to measure progress beyond the scales
How to shorten sessions
How to manage social occasions
Being average
Eating breakfast like a king
& procrastination
Enjoy!
ESGfitness.co.uk/committo6
9/1/2022 • 43 minutes, 59 seconds
Ep. 421 - The positives of Ageing
Our perceptions of ageing impact how well we age.
This is why it is so important!
Make sure you're looking after your health as you age.
If you want my support
Click here
8/29/2022 • 13 minutes, 10 seconds
Ep. 420 - What you *really* get from coaching
How coaching can help you bridge the gap between knowing and doing.
Plus what you think you want from coaching Vs what you really get benefit from
@ESGfitness
ESGFitness.co.uk/committo6
8/26/2022 • 14 minutes, 25 seconds
Ep. 419 - My approach to coaching for long term success
STOP WAITING & START LIVING
ESGfitness.co.uk
@ESGfitness
8/25/2022 • 9 minutes, 57 seconds
Ep. 418 - Creating an environment for success
The importance of your environment when trying to change behaviours.
It's often easier to change your environment than to change who you are.
Here is how to set up your environment for success
ESGfitness.co.uk
@ESGfitness
8/24/2022 • 13 minutes, 55 seconds
Ep. 417 - Self compassion
A Surprising tip for successful fat loss:
is to Forgive yourself.
Being kinder to yourself after a slip up will make it LESS likely you slip up again.
Being hard on yourself will make it MORE likely.
This is interesting and profound because its the exact opposite of how most of us respond.
Listen to this episode & let me convince you.
Sign up to coaching here
Thanks for listening!
Em x
8/23/2022 • 12 minutes, 18 seconds
Ep. 416 - A gift for you! (free trial)
Come and get an insight into commit to 6
Everyone is welcome :)
Click here to join the free group
Click here to learn more about commit to 6 and sign up
@ESGfitness
8/22/2022 • 16 minutes, 3 seconds
Ep. 415 - Q&A cravings, compassion & fat loss challenges
Catherine is here!!
Q&A:
Relaxation anxiety and work perceptions
Fat loss Challenges
Self compassion
Poo weight
Ownership vs blame
Cravings
@ESGfitness
ESGfitness.co.uk
8/16/2022 • 56 minutes, 18 seconds
Ep. 414 - 'I just can't be bothered to diet anymore'
Do you ever feel like you just cant be bothered to diet anymore?
This one is for you.
'Sometimes (a lot of the time) it is not the action that needs to change. It’s your perception of it.'
@ESGfitness
For coaching enquiries:
ESGfitness.co.uk
Awesome Q&A with Andy (@Andy_ESGfitness)
Many topics covered including:
books for mindset
Metabolic adaptaion
Diet breaks - do you need them?
Social media - pros and cons
Lifting shoes
Procrastination
Join us here:
ESGfitness.co.uk
@ESGfitness
8/10/2022 • 51 minutes, 21 seconds
Ep. 412 - Mastering motivation
This episode will help you understand motivation and make it work for you.
The realisation that action drives motivation is a game changer!
@ESGfitness
ESGfitness.co.uk
8/8/2022 • 18 minutes, 46 seconds
Ep. 411 - Q&A Happiness & success, fasted training and shift work
Catherine is here with the Qs this week.
We cover:
Happiness & success,
Fasted training
Shift work
Creatine dose from meat
Maintenance considerations
@ESGfitness
@Catherine_esgfitness
ESGfitness.co.uk
8/3/2022 • 47 minutes, 25 seconds
Ep. 410 - Getting back on track
My 3 step guide to get yourself back on track.
Enjoy!
@ESGfitness
ESGfitness.co.uk
8/1/2022 • 14 minutes, 37 seconds
Ep. 409 - Q&A Self esteem & rate of fat loss
Q&A with Shona:
Self esteem,
Water retention,
Collagen,
Eating the same breakfast and lunch - is this okay?
Morning routines ft busy mum life
The anabolic window - what you need to know,
@ESGfitness
ESGfitness.co.uk
7/28/2022 • 49 minutes, 46 seconds
Ep. 408 - One question to ask yourself every day
One question to ask yourself every day for success.
ESGfitness.co.uk
@ESGfitness
Q&A with Andy covering:
Fuelling workouts
Saving calories
Male & female differences in exercise and fat loss
Creatine (esp for vegans and veggies!)
BCAAs
&more
ESGfitness.co.uk
7/20/2022 • 38 minutes, 35 seconds
Ep. 406 - Case study (PCOS, low calories, when to stop dieting)
Welcome to this case study episode.. bit of a new idea I will test it and see based on feedback...
I think its useful given that although everyone’s journal is unique and personal the principles and our struggles are so universal.
In this episode I cover:
When to stop losing fat
Losing fat as a small woman in an obseinogeic world
Dealing with PCOS
How being fitter makes you more efficient
Measuring your BMR accurately
Enjoy!
@ESGfitness
ESGfitness.co.uk
7/18/2022 • 37 minutes, 27 seconds
Ep. 405 Q&A - Holiday eating, ADHD, set point &n more!
LOTS coved in this episode.
Thanks so much to Coach Shona for her brilliant brain!
Calorie tracking abroad (or not)
The benefits of tracking calories
Gratitude practice
ADHD
Tips on mindset
How to live with your ex
The Lumen
Set point theory
& more!
Enjoy
ESGfitness.co.uk
7/13/2022 • 1 hour, 5 minutes, 52 seconds
Ep. 404 - Q&A - top tips if you're starting out
Welcome to the JULY intake of commit to 6
Lots of Questions answered including:
Crossfit calories,
Holidays,
Comparison,
& much more!
ESGfitness.co.uk
7/11/2022 • 1 hour, 5 minutes, 56 seconds
Ep. 403 - The secret to reaching any goal
The secret to reaching any goal - mastering the dip.
How to stay on track when motivation is low
@ESGfitness
ESGfitness.co.uk/committo6
7/8/2022 • 13 minutes, 39 seconds
Ep. 402 - The power of reframing
Part 4 of the setting you up for success series: The power of reframing.
Full series here.
Join commit to 6 here
7/7/2022 • 18 minutes, 27 seconds
Ep. 401 - Q&A - tips to overcome the all or nothing mentality
Hello beautiful people,
today's Q&A includes:
- Me being self indulgent about my back ft tips for those who struggle with chronic pain
- Saving money and fat loss
- Facts about metabolism
- tips to overcome the all or nothing mentality
Also the wonderful Catherine joins!
@Catheirne_ESGfitness
@ESGfitness
ESGfitness.co.uk
7/6/2022 • 49 minutes
Ep.400 - Setting you up for success (part 3: self fulfilling prophecies)
Self fulfilling prophecies are one of the most common reasons for diets failing.
This is how you set yourself up for success
Join commit to 6 here:
ESGfitness.co.uk
7/6/2022 • 9 minutes, 39 seconds
Ep.399 - Setting you up for success (part 2: diet)
I want you to start your diet differently this time.
The way you approach this process will hugely impact your results.
Are you setting yourself up for success or failure?
@ESGfitness
ESGFitness.co.uk
7/5/2022 • 18 minutes, 34 seconds
Ep 398- Setting you up for success (part 1)
In this series of podcasts is mindset prep 2.0- the expectation series (prev. Mindset prep here which focused more on common psychological barriers and tools to overcome).
This 4 part podcast series is all about setting you up psychologically for success on your diet.
Part 1 focuses on why it's not just what you say but how you say it and how impactful your deliver as a coach is.
Coaching: ESGfitness.co.uk
Mentoring: AFmentors.com
Q&A with coach Andy
Dealing with nights out - having a great time while not ruining your life for 3 days after
From fat loss to changing mindsets
Teetotal or not?
Recovering after surgery
What we've learnt / changed our minds on over the last 3 years
@Andy_ESGfitness
@ESGfitness
ESGfitness.co.uk
6/29/2022 • 47 minutes, 10 seconds
Ep. 396 - 6 things I do daily to show up at my best
6 things I do daily to show up at my best
But also including many targets on:
building muscle during menopause,
demonising food groups,
popularising unhealthy foods
&
My VJ which you can find here
ESGfitness.co.uk
6/27/2022 • 18 minutes, 45 seconds
Ep. 395 - Q&A shift work, grouting & veins
Q&A with Catherine:
Different approaches to fat loss
my VJ
Shift work
Veins
Ab specific work
@ESGfitness
@Catherine_ESGfitness
ESGfitness.co.uk
6/23/2022 • 48 minutes, 28 seconds
Ep. 394 - Q&A Expectations, post holiday reset & cortisol
Q&A with Andy
In this episode we talk about the expectation effect and how it can impact your fat loss and menopause experiences
Cortisol - is it good or bad?
How to get back on track post holiday
Hair growth
& dealing with niggles
@Andy_ESGfitness
@ESGfitness
ESGfitness.co.uk
6/21/2022 • 44 minutes, 12 seconds
Ep. 393 - Do I need to track calories to lose weight?
In this episode I answer the question:
Do I need to track to lose weight?
And if not how do I lose fat?
@ESGfitness
ESGfitness.co.uk
Hello!
BACK AGAIN - Q&A with Catherine today:
We cover:
A grouting story
How to get your parents active
Protein intake
10min workouts
Sleeping tips
Pull ups
@Catherine_ESGfitness
@ESGfitness
ESGfitness.co.uk
6/15/2022 • 41 minutes, 47 seconds
Ep. 391 - Q&A fasting, guit vs shame & patience
Q&A with Shona!
We cover:
Fasting - pros, cons and practical advice
Guilt vs shame - why its important to distinguish between the two
Motivation - what causes people to change?
Patience - stop waiting, start living
Colonoscopy
Hot yoga
&more!
@ESGfitness
ESGfitness.co.uk
6/14/2022 • 56 minutes, 18 seconds
Ep. 390 - The harm poor nutrition information can do
Sorry this episode is a bit ranty. It's one I feel strongly about:
The harm poor nutrition information can do.
This includes a breakdown of how insulin works and how it does not stop you losing fat in a deficit.
Hopefully it will convince anyone who is tempted by these diets to reconsider
If you have been impacted by this or need any help shoot me a message @ESGfitness or [email protected]
ESGfitness.co.uk
6/13/2022 • 25 minutes, 8 seconds
Ep. 389 - Q&A Myths that won't die, pull ups & protein targets
Q&A with Andy (@Andy_ESGfitness)
- a mini rant about myths including menopause and ageing
- does your stomach shrink when you diet?
- Pull up tips
- Why 100g protien
And much more
@ESGfitness
ESGfitness.co.uk
6/10/2022 • 1 hour, 1 minute, 28 seconds
Ep. 388 - Q&A not obsessing over the numbers
Catherine and Emma here for a Q&A
We discuss lots of topics including:
- Renovations and fat loss - an analogy
- Turmeric supplementation
- The Ostrich effect
- Not obsessing over the numbers
- Skin Vs Fat
- Cheat days
Hope you enjoy!
For coaching head to:
ESGfitness.co.uk
@ESGfitness
@Catherine_ESGfitness
6/8/2022 • 54 minutes, 13 seconds
Ep. 387 - Vegan experiment & life advice unpacked
I mostly do these episodes as an excuse to talk to Hannah I hope you enjoy them too!
In this episode we talk about the Vegan diet, the environmental impact of your diet, what swaps you can make and how to go vegan if you choose to.
Then we go over our favourite Kevin Kelly quotes & unpack
ESGfitness.co.uk
@ESGfitness
Q&A with Shona and Catherine today
Topics include:
Sweeteners and their impact on insulin and taste,
The strawberry tart debate,
Reactive vs Proactive dieting,
PCOS and HIIT,
Self sabotage
& more!
Enjoy
ESGfitness.co.uk
6/1/2022 • 1 hour, 2 minutes, 54 seconds
Ep. 385 - Why your diets keep failing
One common reason people fail on their diets is that they jump to solutions.
This episode will talk you through how to approach dieting for success.
If you need any shoot me a message
@ESGfitness
or apply for coaching:
ESGfitness.co.uk
Andy joins me for a Q&A
DHEA, HRT and menopause
Pub pies
Calories in pork belly and meals out
The accuracy of calories on menus
Progressive overload and building muscle
Enjoy!
@ESGFitness
ESGfitness.co.uk
5/26/2022 • 48 minutes, 4 seconds
Ep. 384 - stop falling off the wagon!
2 common thought processes that hold you back:
1) falling in the F it bucket/ off the wagon and on/ off dieting.
2) 'You only live once' mentality
This episode will give you a new perspective on both
ESGfitness.co.uk
@ESGfitness
Q&A with Catherine:
How to avoid yo-yoing dieting,
How to manage eating out multiple times a week,
Getting through covid recovery
Scottish words we can't say
Doms
Restless legs
Journaling (of course!)
Low carb
@Catherine_ESGfitness
@ESGfitness
ESGfitness.co.uk
5/19/2022 • 1 hour, 13 seconds
Ep. 382- Over exercising - is this holding back your fat loss?
One of the under considered reasons you're struggling with fat loss.
I discuss overtraining, exercise and hunger and why it might be holding you back.
I also walk you though the mental barriers to fat loss.
ESGfitness.co.uk
@ESGfitness
Q&A episode with Shona
Topics include:
Buffets on holiday
Food environment and impact on choices
Happiness, having children and the difference between men and women
PCOS & carbs
Words and influence - how your words can influence your reality
Loneliness
Activity monitors
What we love about each coach
@ESGfitness
ESGfitness.co.uk
5/12/2022 • 1 hour, 38 seconds
Ep 380 - 3 days + 6 behaviours = a better you
In this episode I talk through 6 behaviours that I want you to commit to doing for JUST 3 days.
The idea behind this is to give you momentum. Starting is often the hard part. It's hard to start when you don't feel great. The next 3 days are about making you FEEL better. That is a much easier place to start investing in yourself from.
You can click here to receive emails for the next 3 days that guide you through with accompanying journal prompts.
ESGfitness.co.uk
@ESGfitness
5/10/2022 • 20 minutes, 47 seconds
Ep. 379 - The ONLY WAY you will ever get lasting results
The ONLY WAY you will ever get lasting results.
If you've struggled with yo-yo dieting this is for you!
If you want to put an end to the constant dieting cycle head to:
ESGfitness.co.uk/committo6
@ESGfitness
5/9/2022 • 16 minutes, 19 seconds
Ep. 378 - Q&A Maintenance mindset, the importance of technique & diets don't work
Maintenance mindset, the importance of technique & diets don't work
with Andy!
ESGfitness.co.uk/committo6
5/4/2022 • 43 minutes, 2 seconds
Ep. 377 - don't trust your gut & why dieting is so hard
This episode is all about why 'trust your gut' is absolutely awful advice.
If you are finding dieting hard this will help explain why
@ESGfitness
ESGfitness.co.uk
5/2/2022 • 22 minutes, 11 seconds
Ep. 376 - This mindset will improve your results
How to approach your goals to get better results.
Plus a slight tangent into journaling, knowing yourself and how being accountable to yourself will change your life.
ESGfitness.co.uk
@ESGfitness
Today's topics include:
A journal update
The importance of fat in your diet
How insane the scale weight obsession is
DOMs
Process goals
Deloads
And weeeeee Cathy
Enjoy!
@ESGfitness
ESGfitness.co.uk
4/27/2022 • 47 minutes, 18 seconds
Ep. 374 - The freedom of self discipline
This episode is all about the freedom of self discipline and self control, how you can create it & how it will improve your life.
ESGfitness.co.uk
@ESGfitness
4/25/2022 • 13 minutes, 30 seconds
373 - Q&A - Bikini goals, opening up & why you can't rely on logic
Andy Joins me for a Q&A.
We talk at length about the benefits of resistance training beyond just the physical side.
About having vanity goals
Managing holidays
And why you can't rely on logic
ESGfitness.co.uk
@ESGfitness
4/21/2022 • 38 minutes, 14 seconds
Ep. 372 - Fasting
Some pros, cons and practical tips for fasting.
If you try it let me know how you get on
@ESGfitness
ESGfitness.co.uk
4/18/2022 • 40 minutes, 32 seconds
Ep. 371 - Q&A what we wish we knew
Catherine & Shona join me for a commit to 6 Q&A
Topics include:
What we wish we knew about health and fitness
How to manage snacking effectively
Competitiveness and perfectionism
Some relationship advice about being single!
Enjoy
@ESGfitneess
ESGfitness.co.uk
4/14/2022 • 57 minutes, 30 seconds
Ep. 370 - Imposter syndrome, lack of confidence & fear of failure
Do you ever feel Imposter syndrome, lack of confidence or fear of failure?
Good, you're not a psychopath.
This episode will help you!
You may also enjoy this podcast
And:
ESGfitness.co.uk
AFmentors.com
Shona, Catherine & ESG here for the Q&A
Some fantastic questions including:
Discussion on addiction and increasing the pleasure you feel from life
How long it takes to stop emotional eating
Thoughts and experiences with Alcohol
Periods of low motivation
Pregnancy & health and fitness goals
Plus much more!
ESGfitness.co.uk
@ESGfitness
This episode is all about behavioural science (expect A LOT more of this)
& WW (weight watchers), how they use pretty clever behaviour science tricks
@ESGfitness
ESGfitness.co.uk
4/4/2022 • 20 minutes, 34 seconds
Ep. 367 - feel the fear (& market yourself)
This episode is mostly for the coaches:
It is so important the best coaches can also market themselves or they won’t help anyone!
Let me help you:
AFmentors.com
4/3/2022 • 14 minutes, 30 seconds
Ep. 365 - Beyond calories - An interview from Bitesize fitness
Honoured to be a guest on the Bitesize fitness podcast.
Lots in this one- I hope you enjoy!
In this episode, Sam and James sit down with Emma Storey Gordon. Emma is the owner of ESG Fitness and has helped thousands of people look, feel and perform at their best. We discussed a more mindful approach to dieting, and why this is important for long-term success. If you enjoyed this episode, feel free to leave that rating and review!
Go check their podcast out here
@ESGfitness
ESGfitness.co.uk
Full team are here!
We discuss:
Motivation,
Meal prepping - do you have to? how to make it easier.
Tracking, not tracking and semi- tracking,
Social eating approaches
Lifting heavy 0 do you need to?
& much more.
@ESGfitness
ESGfitness.co.uk
3/30/2022 • 44 minutes, 14 seconds
Ep. 364- How to learn from regrets
Regret is a horrible feeling but it can be a great lesson.
Here is how to learn from your regrets (& make yourself feel better about them!)
ESGfitness.co.uk
@ESGfitness
Shona & Catherine join me for a Q&A live
Topics include:
Emotional eating
Responding Vs reacting - examples
Alcohol and muscle growth
Celebrations that don't involve food or alcohol
MUCH MORE!
Enjoy :)
ESGfitness.co.uk
3/24/2022 • 40 minutes, 15 seconds
Ep. 362 - How to live your best life whilst dropping body fat (Guest interview)
I had the pleasure of being a guest on the Simply Fit Podcast.
Here is the episode. I hope you enjoy!
In the latest episode of the Simply Fit Podcast, I have the pleasure of speaking with Emma Storey-Gordon,
Emma is a mentor, educator and an online health and fitness coach.
You probably best know Emma as ESG Fitness and have come across her phenomenal content across Instagram, Twitter and her podcast.
Emma really has a gift with getting the message of health and fitness across to people in a way that they connect and really prosper from.
Her knowledge and passion to help people shines through every post she uploads and throughout the entirety of the conversation we had today.
In this conversation you can expect to learn:
Emma’s perspective on productivity and the way that we currently work.
How to live your best life whilst dropping body fat.
And how you can free yourself of the trap that self doubt, lack of confidence and limiting self beliefs keep you in along with so much more.
Connect with Emma: @esgfitness
Listen Emma’s Podcast: https://esgfitness.co.uk/podcast/
Check out the Simply Fit podcast here (https://podcasts.apple.com/gb/podcast/health-fitness-truths-with-emma-storey-gordon/id1537952030?i=1000554603234)
3/23/2022 • 45 minutes, 14 seconds
Ep. 361 - Q&A - When to move to maintenance, LGBTQ & fasting
Q&A episode with Coach Catherine:
When to move to maintenance,
LGBTQ
Fasting
Protein intake
Maintenance diets Vs fat loss diets
@ESGfitness
ESGfitness.co.uk
3/22/2022 • 50 minutes, 39 seconds
Ep. 360- breaking down mental barriers to change
Solo episode:
Brief chat on attachment styles,
Considerations of barriers to change
The MVP model (ESG copyright)
Familiarity and how it can keep you where you are!
@ESGfitness
ESGfitness.co.uk
AFmentors.com
3/21/2022 • 23 minutes, 34 seconds
Ep. 365 Mindset reset part 6: The secret to success
Mindset reset part 6: The secret to success
Your worksheets are here
More info on commit to 6 here:
ESGfitness.co.uk
Shoot me a message here: @ESGfitness
3/17/2022 • 6 minutes, 8 seconds
Ep. 364 Mindset reset part 5: All or nothing / perfectionism
Mindset reset part 5: All or nothing / perfectionism
Your worksheets are here
More info on commit to 6 here:
ESGfitness.co.uk
Shoot me a message here: @ESGfitness
3/16/2022 • 10 minutes, 58 seconds
Ep. 363 Mindset reset part 4: Controlling behaviours
Mindset reset part 4: Controlling behaviours
Your worksheets are here
More info on commit to 6 here:
ESGfitness.co.uk
Shoot me a message here: @ESGfitness
3/15/2022 • 7 minutes, 18 seconds
Ep. 362 Mindset reset part 3: Motivation
Mindset reset part 3: Motivation
Your worksheets are here
More info on commit to 6 here:
ESGfitness.co.uk
Shoot me a message here: @ESGfitness
3/14/2022 • 8 minutes
Ep. 361 Mindset reset part 2: Habits
Mindset reset part 2: Habits
Your worksheets are here
More info on commit to 6 here:
ESGfitness.co.uk
Shoot me a message here: @ESGfitness
3/13/2022 • 7 minutes, 13 seconds
Ep. 359 Mindset reset part 1: Self compassion & mental approach to dieting
Mindset reset part 1: Self compassion & mental approach to dieting
Your worksheets are here
More info on commit to 6 here:
ESGfitness.co.uk
Shoot me a message here:
@ESGfitness
Andy & Catherine join me for a Q&A live
Topics include:
Traits of successful people,
Reframing,
Self compassion,
Failing up,
Cold exposure & brown adipose tissue.
MUCH MORE!
Enjoy :)
ESGfitness.co.uk
3/10/2022 • 49 minutes, 46 seconds
Ep. 357 - Eating disorder & obesity stigma, cognitive biases & introverts with Dr Hannah Ritchie
Hannah is back and we chat about things we have found interesting this month.
I LOVE these conversations and it is absolute honour to get to tap into such an incredible brain so I think it’s selfish not to share with you all.
Topics this month:
1) Are you an introvert or do you just struggle to be yourself around others?
2) The arrival fallacy and how to use it to your advantage
3) Cognitive biases and how understanding them helps you understand yourself and others.
4) Dopamine responses - including eating disorder and obesity stigma
and much more!
Enjoy!
@ESGfitness
ESGfitness.co.uk
3/9/2022 • 1 hour, 7 minutes, 38 seconds
Ep. 356 - The importance of rest, the 80/20 principle & how to avoid over restriction (Transformation talks Ep)
This is a guest episode.
I was lucky enough to be on Transformation Talks with Sam Forget. And I loved the chat so I hope you enjoy! Make sure you check out his podcast too.
Here’s what we got into in today’s talk:
The value of rest and recovery (02:40)
How the 80/20 principle can produce better results (04:47)
Learning where to direct your efforts (08:50)
Resisting the temptation to restrict (14:20)
Adjusting your plan during your menstrual cycle (21:44)
Eating more to avoid overeating (25:20
)How important our perception of dieting is (33:22)
The ins and outs of intuitive eating (43:21)
Emma’s Fast 5 answers (52:43)
3/7/2022 • 59 minutes, 27 seconds
Ep. 355 - Q&A - fat loss for busy people, Veganism & wedding prep!
Full team Q&A
Keto, fasted cardio and body fat
Being busy & trying to lose fat
Non negotiables
Confindence
Wedding prep
'bulking'
Veganism and carbon foot print
Much more!
@ESGfitness
ESGfitness.co.uk
3/3/2022 • 59 minutes, 29 seconds
Ep. 354 - Lessons from successful dieters
Lessons from successful dieters
And a discussion on feeling stuck on low calories
PS sorry for the jet lag rambles
@ESGfitness
ESGfitness.co.uk
2/27/2022 • 33 minutes, 18 seconds
Ep. 353 - Best Q&A of 2022 so far!
This one was awesome!
So many great questions covered:
Low carb pros and cons
The keto diet
Cholesterol
Menopause and fat oxidation
Menopause and manipulating HRT
BCAAs
Opposing values with your partner
Unqualified break up advice
@ESGfitness
ESGfitness.co.uk
2/24/2022 • 52 minutes, 56 seconds
Ep. 352 5 keys to happiness
Brief recap on Menopause and what’s to come content wise,
How to get the most out of working with someone,
5 turning points for increased happiness
@ESGfitness
ESGfitness.co.uk
2/21/2022 • 20 minutes, 3 seconds
Ep. 351 - Q&A doping scandal, attributes in friends & post op mindset
Q&A episode with Catherine and Shona
We cover:
The current doping scandal at the Olympics,
What are the most important attributes in a friend,
How to get the most out of working out at home,
Post operation mindset and reassurance,
Post 'falling off the wagon' mindset and reassurance,
Optimising protein timing and amount,
A rant about a tweet re women having babies or not...
and more, enjoy!
@ESGfitness
ESGfitness.co.uk
2/18/2022 • 44 minutes, 38 seconds
Ep. 350 - IMPERFECT action
Let me show you the beauty of imperfect action and convince you this is how you should live your life.
Learn to stop worrying so much about what could go wrong and start to build trust in yourself that you will do your best with whatever life throws at you.
...Inevitably we know that that is all we ever can do - yet we still hold ourselves to these unrealistic expectations and trip ourselves up.
@ESGfitness
ESGfitness.co.uk
2/14/2022 • 19 minutes, 31 seconds
Ep. 349: Q&A - weight loss injections, first dates & the afternoon slump
Q&A episode with Catherine & Shona
The weight loss jab,
NEAT,
Exercise vs NEAT,
The afternoon slump,
Managing eating out,
Night shifts,
Dating advice - the first date,
Muscle memory
@ESGfitness
ESGfitness.co.uk
2/10/2022 • 55 minutes, 54 seconds
Ep. 348 - Tough love, Enjoying the journey & why there is no such thing as the 'best coach'
Solo Episode:
The importance of enjoying the journey,
Why there is no such thing as the 'best coach',
And tough love done well.
@ESGfitness
ESGfitness.co.uk
2/7/2022 • 17 minutes, 24 seconds
Ep. 347 - Fat cells, maintenance & pre bed protein
Q&A with the FULL TEAM!
Protein considerations beyond just optimal body composition - environment, ethics etc
Pre bed protein
What happens to fat cells when you lose fat?
How not to fall in the F it bucket when you don't have a perfect day
Tips for maintenance - IMPORTANT!
Enjoy :)
@ESGfitness
ESGfitness.co.uk
2/3/2022 • 47 minutes, 35 seconds
Ep. 346 - Sleep, ownership & fault
The impact of sleep,
Fault Vs Ownership,
Anti diet and disempowering messaging
@ESGfitness
ESGfitness.co.uk
Hello!
Commit to 6 welcome live!
including:
Post event hangovers (success hangover)
FOMO at your own wedding
Overwhelm reframed
& self sabotage
@ESGfitness
ESGfitness.co.uk
1/30/2022 • 1 hour, 7 minutes, 32 seconds
Ep. 344 - Q&A Self comparison, HRT, body image
Q&A episode with Shona & Catherine
We cover:
The importance of actions over time and averages,
Comparison to your previous self
Accountability on commit to 6
Why HRT? (even if no symptoms)
Body image and dating
The habit of overeating
Anti Depressants and hunger plus weight gain or loss
Is rewarding yourself with food always bad?
Overtraining/ under recovery
@ESGfitness
ESGfitness.co.uk
1/26/2022 • 47 minutes, 16 seconds
Ep. 343 - Not giving up (and the secret weapon to make sure you don’t)
Not giving up is a super power.
Let me convince you of this and give you the secret to not giving up
@ESGfitness
ESGfitness.co.uk
1/24/2022 • 14 minutes, 30 seconds
Ep. 342 - Q&A Why are we drawn to negative motivation? & how to change that plus Tinder Qs
Full team Q&A:
Why we started our own ‘fitness’ journey - what our motivation was initially.
Steps Vs workouts
Positive and negative motivation
Trying to hate yourself into change
Values lead decisions
The tinder Q - are men put off by male job roles
Personality typing
ESGfitness.co.uk/Committo6
@ESGfitness
1/19/2022 • 50 minutes, 51 seconds
Ep 341 - Fear of ageing, menopause & having 'peaked'
This episode is all about mindset, ageing, fear of ageing the impact of exercise & menopause.
We are all going to age so it’s relevant no matter what age you are but if you’ve ever told yourself I am too old to do X, its all down form here or awww those were the good old days then listen in.
This is for you!
@ESGfitness
ESGfitness.co.uk
Hello lovely listener,
Here is a Q&A episode with Andy and Catherine.
Topics covered:
How to stop over eating in the evening,
How foods can impact your mood,
DOMS & recovery,
Imperfect action Vs consistency
Evening routines
@ESGfitness
ESGfitness.co.uk
1/14/2022 • 59 minutes, 47 seconds
Ep. 339 - Does self comparison get an undeserved bad rep?
I have the pleasure of having Dr. Hannah Ritchie back on to discuss some interesting thoughts we've had.
1) Does self comparison get an undeserved bad rep? ft. Molly Mae discussion
2) Do we have to suffer for a meaningful life? - Does it have to be hard work?
3) Why do we think all rich people are corrupt?
Hope you enjoy!!
@ESGfitness
ESGfitness.co.uk
1/12/2022 • 50 minutes, 10 seconds
Ep. 338 - 5 dieting mistakes (& how to avoid them)
This episode is all about common dieting mistakes and how not to fall for them.
@ESGfitness
ESGfitness.co.uk
1/10/2022 • 23 minutes, 2 seconds
Ep. 337 Q&A: How am I contributing to my own suffering? (& lighter questions)
One of the biggest questions we’ve had: what is the difference between sparkling and fizzy water???
Genuinely one of the big questions: How am I contributing to my own suffering?
Observing that we obsess about beauty in women but not men.
Has anti diet gone too far?
What you eat matters & why.
Supplements chat
Resistance starch - should you freeze your bread before toasting?
ESGfitness.co.uk
@ESGfitness
1/5/2022 • 59 minutes, 24 seconds
Ep. 336 - Stop taking the easy option: leave the all or nothing mindset in 2021!
If you are starting a diet in January please listen to this.
Make this year the year you fix the all or nothing approach
@ESGfitness
ESGfitness.co.uk
A broad variety of topics covered on this including:
How to actually set boundaries,
FOMO,
Should we have therapy dogs in prison?
Trans rights
The best advice ever given
Menopause symptoms
Spin classes
& Happiness misconceptions
Enjoy!
@ESGfitness
ESGfitness.co.uk
12/31/2021 • 57 minutes, 22 seconds
Ep. 334 - Should you listen to hunger?
This episode is all about hunger and whether the advice to listen to your hunger is useful.
You'll learn why this isn't the best advice for everyone
(& I would argue almost everyone)
@ESGfitness
ESGfitness.co.uk
12/27/2021 • 27 minutes, 37 seconds
Ep. 333 - Q&A - 4 BIG questions to ask yourself.
Q&A with Andy.
- `should I get rid of my 'fat' clothes?
- 4 BIG questions to ask yourself.
- This will make you think!
@esgfitness
ESGfitness.co.uk
12/21/2021 • 28 minutes, 40 seconds
Ep. 332 - The all or nothing mentality, perfectionism and ‘on/off’ dieting
If you struggle with the all or nothing mentality, perfectionism and ‘on/off’ dieting this one is for you.
@ESGfitness
ESGfitness.co.uk
12/20/2021 • 29 minutes, 16 seconds
Ep. 332: Q&A- body positive weight loss?
Productivity tips
Can you be body positive and want to lose weight?
Men and talking about menopause
Changing from a place of love
Underrated diet advice: be sensible
@ESGfitness
ESGfitness.co.uk
12/17/2021 • 54 minutes, 51 seconds
Ep. 331 - The problem with 'its's just a calorie deficit'
Ep with Emilia!
Tough love applicability
Has Fat acceptance gone too far?
Fat loss isn’t an even playing field isn’t as easy for everyone.
The problem with 'its's just a calorie deficit'
Understanding the physiological differences
@ESGfitness
12/15/2021 • 46 minutes, 59 seconds
Ep. 330 - Has the fitness industry become too soft?
Has the fitness industry become too soft?
& why tough love is needed.
ESGfitness.co.uk
@ESGfitness
12/13/2021 • 17 minutes, 27 seconds
Ep. 329 - Q&A: Breaking bad habits
Topics include:
The benefits of hard work- why you should embrace it
How to break bad habits
What to do when your values seem to conflict
Cardio, fitness and cardiovascular health
Committed
Self compassion and when to take days off
@ESGfitness
ESGfitness.co.uk
12/8/2021 • 46 minutes, 37 seconds
Ep. 328 - The reason most diets fail & the solution
Your diet should start with mindset not calories.
This episode will walk you through a few exercises to do to make sure you are approach your diet in an empowering way, not a damaging one.
Intent is important!
Plus a few business tips,
Plus a HUGE thank you!
This episode has it all.
Enjoy,
Love Emma (in a cupboard in Mexico)
ESGfitness.co.uk
@ESGfitness
12/7/2021 • 23 minutes, 11 seconds
Ep. 327 - Q&A - The Christmas mentality trap & stop telling women how to look
Q&A ep with Andy & Shona
We cover LOTS including:
- Stop telling women how they should look ft Emilia
- Creatine & expected water weight
- Exercise and weight loss
- Weight and alcohol
- Salt baths
- Sauna benefits
- The Christmas mentality
- Dealing with urges
- Choosing your indulgences
- Chronic pain
COMMIT TO 6
12/1/2021 • 1 hour, 19 minutes, 11 seconds
Ep. 326 - impatience, negative self talk & impulse control
This episode is based on a conversation I had with a new client in response to the question:
what do you think is holding you back?
The topics include:
impatience,
negative self talk
& impulse control
ESGfitness.co.uk
@ESGfitness
11/29/2021 • 18 minutes, 13 seconds
Ep. 325 - EIQ nutrition how it will change your life
The WHY,
The HOW,
& the WHAT
of EIQ nutrition.
Emilia joins me to discuss EIQ nutrition and what you get from joining us.
Sign ups for January 2022 are now open!
Get in fast for early bird deal.
EIQnutrition.com
11/26/2021 • 19 minutes, 31 seconds
Ep. 325 - Q&A covid recovery, training abs & relationship with food
Q&A with the full team!
We cover:
Covid recovery
Should you train abs?
Getting back on track when you’ve fallen into bad habits
The importance of relationship with food
The law of diminishing returns is a lot like brushing your teeth…
Can children take creatine?
ESGfitness.co.uk
@ESGfitness
11/24/2021 • 48 minutes, 17 seconds
Ep. 324 - How to mentally approach fat loss
Solo Ep from the cupboard:
A different mental approach to fat loss,
Why you might need to reconsider your goals,
The FREEDOM that comes from that
& some mucho exciting news.
@ESGfitness
ESGfitness.co.uk
AFmentors.com
11/22/2021 • 15 minutes, 42 seconds
Ep. 323 - Dieting starts with mindset not calories
Q&A with * just married * Andy!!!
We cover lots of topics & go on lots of tangents in this one...
Mindset> Calories
The victim mentality/ rare but un coachable clients
DOMs - why it occurs, what it means and how to avoid.
Self handicapping - is it ego protection? Why do women seem to self handicap more?
How to deal with dark mornings and evenings & low motivation
@Andy_ESGfitness
@ESGfitness
ESGfitness.co.uk/committo6
11/17/2021 • 47 minutes, 22 seconds
Ep. 322 - How to TAKE ACTION!
Coming to you LIVE from the bathroom of our apartment in Mexico!
This episode is all about taking action.
My aim is to inspire you to take action with this one so get read.
Enjoy!
@ESGfitness
@AFmentors
ESGfitness.co.uk
Solo Q&A:
Binge restrict cycle
The power of the mindset shift
What time should I eat?
If an 8 hour eating window optimal?
How do I get more protein in? And why does it matter?
How awesome the values podcast was
ESGfitness.co.uk
@ESGfitness
11/10/2021 • 30 minutes, 45 seconds
Ep. 320 - Values with Hannah & Emilia
I sit down with Hannah & Emilia to talk about values..
What they are,
Why they are important,
How to figure yours out (shoot me a message on IG for worksheet)
Questions to ask yourself to make sure you are living a values driven life - one that you love.
ESGfitness.co.uk
@ESGfitness
11/8/2021 • 41 minutes, 59 seconds
Ep. 320 - Q&A - tips for living in the moment & Hunger vs satisfaction
Q&A with the full coaching team!
Topics include:
Managing calories over the week (especially on social weeks like your birthday)
Tips for living in the moment
How to show up at your best
When more effort doesn't = more results.
Trusting your coaches - we want the best for you!
Routine vs flexibility
Hunger vs satisfaction
Enjoy!!!
ESGfitness.co.uk
@ESGfitness
@Catherine_esgfitness
@Andy_esgfitness
11/3/2021 • 1 hour, 23 seconds
Ep. 319 - Should you drop your calories as you lose fat? plus my first leg day in over 2 years!
Q&A with Andy from Mexico!
We cover lots including:
my first leg day in 2 years,
if you need to drop calories as you lose fat,
time lines for fat loss,
What your maintenance calories will be,
Saving calories for the weekend - do’s and Dont’s
Protein Vs calories
‘Show me your diary and I will show you your priorities’
Boredom eating, snacking & how to stop
Confidence and exercise
We hope you enjoy!
ESGfitness.co.uk
@Andy_esgfitness
@ESGfitness
10/30/2021 • 58 minutes, 34 seconds
Ep. 318 - FREE mindset coaching
We know that dieting success is more about human behaviour than it is about macros splits or calorie targets.
Most people know what to do but don't action it.. This episode will help.
PLUS:
FREE mindset coaching,
FREE journal prompts
& Some changes we have made to the commit to 6 program to give even more support.
ESGfitness.co.uk
@ESGfitness
Andy and Emma here for a Q&A
Our approach to coaching
Resistance training Vs cardio - does it matter when?
Best exercise for fat loss
Motivation Vs Discipline and mindset work around motivation
Not overwhelming Catherine haha
The problem with comparison
@ESGfitness
@Andy_ESGfitness
ESGfitness.co.uk
10/20/2021 • 45 minutes, 13 seconds
Ep. 316 - better isn’t enough.. you have to be different
Solo episode ft Leanne inviting me for a subway
New podcast sponsor! (Commit to 6)
Why being better isn’t enough & you have to be different
Progress isn’t linear & how to respond to set backs
& the mindset for results
Enjoy!
@ESGfitness
ESGfitness.co.uk/committo6
AFmentors.com
Shona & Emma are here for a Q&A:
- Are we pathologizing emotional eating?
- You can do both! - performance and physique
- Identity and freeing yourself from self imposed pressure
- The best time to workout
- The environmental impact of your diet - would knowing this change anything for you?
ESGfitness.co.uk
@ESGfitness
10/13/2021 • 46 minutes, 4 seconds
Ep. 314 Mental health & Life advice
Mental Health & Life advice
This episode covers some important things about mental health and mental illness
Plus some life advice that has resonated with me the last few weeks.
I hope it is useful!
AFmentors.com
ESGfitness.co.uk
@ESGfitness
10/11/2021 • 27 minutes, 16 seconds
Ep. 313 - Q&A considerations around menopause, medication, hunger & weight gain
Solo Q&A on the road!
Topics:
Medication side effects re: hunger & weight gain
Reducing protein intake as a Vegan (potential use of supplements)
FOOD VOLUME - underrated
Sh*tty stories from awful PTs that leave a lasting impact
Menopause considerations and exercise
@ESGfitness
ESGfitness.co.uk
10/6/2021 • 19 minutes, 32 seconds
Ep. 312 - Hard work
Hard work is underrated.
This episode should (hopefully) get you excited about hard work.
If you can get excited and motivated to work hard you'll soon be winning!
@ESGfitness
ESGfitness.co.uk
Want to chat about coaching or mentoring? [email protected]
10/4/2021 • 25 minutes, 5 seconds
Ep. 311 - Q&A - why do we emotionally eat?
Commit to 6 team are here for a Q&A
Why do we emotionally eat?
Growing vs maintaining muscle
The future of ageing
&
The one question to ask yourself every day
We hope you enjoy.
For coaching head to esgfitness.co.uk
@ESGfitness
10/1/2021 • 36 minutes, 41 seconds
Ep. 310 - How to be happier
Some thoughts on the pursuit of happiness, how we think about happiness and how we can be happier.
Enjoy!
ESGfitness.co.uk
@ESGfitness
9/28/2021 • 25 minutes, 48 seconds
Ep. 309 - Overwhelm
A great episode to listen to if you are feeling overwhelmed.
@ESGfitness
ESGfitness.co.uk
9/24/2021 • 21 minutes, 53 seconds
Ep. 308 - Q&A - The earwig
Q&A episode:
Morning routines
Maintenance and recomp
how much fruit and veg do you need?
That pesky all or nothing mindset
Feeling like a fraud as a PT
& more
Enjoy!
@ESGfitness
@Andy_esgfitness
@Catherine_esgfitness
ESGfitness.co.uk
9/23/2021 • 59 minutes, 46 seconds
Ep. 307 - Productivity hacks & Happiness
GUEST EPISODE with Dr Hannah Ritchie.
We talk through our top productivity hacks and go on a large tangent about happiness.
I hope you find it interesting, useful and insightful!
Love,
ESG x
ESGfitness.co.uk
@ESGfitness
9/20/2021 • 1 hour, 10 minutes, 9 seconds
Ep. 306 Q&A - learning moderation, Costa Vs Nero & is fat good or bad?
Andy & ESG pop in for a Q&A:
- pre workouts and caffeine
- Costa Vs Nero
- Fasted cardio & hunger
- The difference between coaching and research
- Is a high fat diet good or bad? what about healthy fats? are low fat diets bad? ahhhhhh
- Learning moderation
- Understanding the scale weight
- Emotional eating, why you don't want suppress emotions
@Andy_esgfitness
@ESGfitness
ESGfitness.co.uk
9/16/2021 • 1 hour, 5 minutes, 28 seconds
Ep. 305 - The commit to 6 welcome Q&A
The welcome Q&A with the full crew!!
ESGfitness.co.uk/committo6
@ESGfitness
@Andy_esgfitness
@Catherine_esgfitness
9/13/2021 • 1 hour, 16 minutes, 30 seconds
Ep. 304 - the all or nothing mentality
Do you struggle with an on/off mentality?
This is one of the most common problems people face when trying to lose weight.
Let's see if I can talk you out of it...
Coaching: ESGfitness.co.uk
@ESGfitness
9/13/2021 • 10 minutes, 15 seconds
Ep. 304 - Q&A Reverse dieting & career paths (emoshhhh)
Q&A with Andy:
Mind muscle connection
Who benefits from supplements most?
Food addiction
Reverse dieting
Career paths
ESGfitness.co.uk
@Andy_esgfitness
@ESGfitness
9/11/2021 • 1 hour, 2 minutes, 21 seconds
Ep. 303 - My approach to fat loss + your biggest fat loss struggles covered
I sent out an email last week asking what people's fat loss struggles were.
The overwhelming response was all or nothing mentality.
This episode also covers how the scales weight holds you back and a better way to measure progress.
& the difference between shame and guilt and why that's important.
& explains how we coach on commit to 6 to overcome the key areas people struggle with.
@ESGfitness
ESGfitness.co.uk
9/7/2021 • 26 minutes, 16 seconds
Ep. 302 - Comparison doesn’t have to be the thief of joy
How to reframe comparison to make it work for you.
How to celebrate other's successes & how to use that to push yourself towards success
@ESGfitness
ESGfitness.co.uk
AFmentors.com
9/6/2021 • 17 minutes, 14 seconds
Ep. 301 - Q&A: Doing hard things, Jobbies, hunger
Shona, Andy and Emma run through client questions.
Scottish words
Hunger and perception
When to cut back
Why it is hard to take action
Who gets results
Alcohol and muscle building
Pelvic floor
& more
@Alba_Lifestyle
@ShonaStrong
@ESGfitness
For coaching:
ESGFitness.co.uk
9/2/2021 • 45 minutes, 36 seconds
Ep. 300- Knowing but not doing
Do you ever feel like you know what to do but you’re not actioning it?
This one is for you!
Oh and a bit on women supporting women.
@ESGfitness
ESGfitness.co.uk
8/31/2021 • 21 minutes, 13 seconds
Ep. 299 - Q&A - Take the pressure off
Q&A with Andy:
DNA testing
Morning routines
Running Vs Weights
Biohacking
Taking the pressure off
Carrot Vs Stick
ESGfitness.co.uk
@ESGfitness
8/27/2021 • 42 minutes, 20 seconds
Ep. 288 - Q&A - gastric bands, bf % for health & night shift tips
Shona and Emma run through client questions.
I don't mean to brag but our clients ask THE BEST questions and I never tire of answering them...
body fat % for health
How gastric bands work
How to get awesome at press ups
How to manage long runs
How to navigate living with parents who are feeders
Tips to manage night shift
Slowing DOWN.
Focus on the actions & the outcome will take care of itself!
@ShonaStrong
@ESGfitness
For coaching:
ESGFitness.co.uk
8/24/2021 • 1 hour, 1 minute, 46 seconds
Ep. 287 - Your Story (the mindset holding you back)
This episode is all about the story you tell yourself and how it is holding you back.
You are who you think you are
(you might be rolling your eyes now but by the end I think you will agree!)
ESGfitness.co.uk
@ESGfitness
8/23/2021 • 10 minutes, 58 seconds
Ep. 286-Q&A Deep chats with Andy
Andy,& Emma answer commit to 6 questions.
including...
The fat burning zone,
Lactic acid,
Recovery between sets,
Recovery - men Vs women
Maintenance mindset
LIFE mindset
Comparison
How to start journalling
And more!
Enjoy :)
@ESGfitness
ESGfitness.co.uk
8/19/2021 • 1 hour, 8 minutes, 13 seconds
Ep. 285 - The only motivation hack you need
The first half of this episode is some thoughts about money, time and happiness.
Then the JUICE is: the only motivation hack you will need.
How to start goals and actually stick to them.
The key to successfully achieving goals...
ESGfitness.co.uk
@ESGfitness
8/18/2021 • 22 minutes, 57 seconds
Ep. 284- Q&A: Managing pain, Sunny D & mindset
Andy, Catherine & Emma answer commit to 6 questions.
including...
The advantages of low carb
The power of sitting with feelings without acting
Gym vs Home workouts - can you build as much muscle at home?
Moving mindset from a 6 week process to life long change
Anxiety tips
Orgasms , sunny D & managing chronic pain..
@ESGfitness
ESGfitness.co.uk
8/17/2021 • 1 hour, 6 minutes, 36 seconds
Ep. 283 - Q&A - do I need to lose fat before building muscle? changing identity & visiting centre parks
Shona joins me to answer commit to 6 questions.
How to change your identity & noticed when it could be holding you back
Who are you without your labels?
Building muscle - do I need to be in a surplus?
Visiting centre parks? WE GOT YOU!
Ideas to enhance your life
Is it just calories that matter?
How do I stop eating so much sugar?
How taste can impact your calorie intake
@ESGfitness
@ShonaStrong
ESGfitness.co.uk
8/12/2021 • 55 minutes, 46 seconds
Ep. 282 - Q&A: Neilgate, hot yoga, do you want it enough?
Commit to 6 Q&A with Andy & Shona:
We discuss Neilgate hahaha - do you need tough love? Do we expect people's actions to align with their goals?
Do you want it enough?
Competitive eating
Hot yoga
Do you need tough love?
Coaching:
ESGfitness.co.uk
@ESGfitness
8/11/2021 • 1 hour, 7 minutes, 36 seconds
Ep. 281 - The irony of the quick fix
Do you feel like you’ve been on & off diets your whole life? This is episode is for you!!
Make this the last diet you ever need because you are educated, empowered and well supported!
ESGfitness.co.uk
@ESGfitness
8/10/2021 • 17 minutes, 15 seconds
Ep. 280 - EIQnutrition Q&A - metabolism, fat loss without tracking, under reporting & changing negative self talk!
Hello!
This episode is a little different and very awesome.
Emilia and I discuss a number of topics that came up form the EIQnutrition webinar.
including:
Resting metabolic rate changes and whether they are permanent,
How to remove tracking,
Under reporting - how to approach it with clients,
Fat loss without tracking,
How to change client's negative self talk,
The term nutritionist...
Head over to EIQnutrition.com to learn more.
Andy and Emma (lol me, I write these but you sound more important in 3rd person right..??) are here for a Q&A. We cover:
Creatine (obviously)
3 key tips for maintenance
Stress and fat loss
Being nervous, optimal level of arousal and impact on performance
Mindset wins
BCAAs and human hair ewww
and much more,
If you enjoy the podcast please give it a share, rate and review!
@ESGfitness
ESGfitness.co.uk
8/6/2021 • 56 minutes, 34 seconds
Ep. 278 - Owning mistakes, therapy & showing up your best
In this episode we talk about owning your mistakes,
How useful therapy is for everyone! (PREEEACCCHHH),
Being a role model,
Showing up at your best for others and for yourself,
Asking the big questions,
Really awful Olympic coverage form Emma haha,
Enjoy!!!
@ESGfitness
www.ESGfitness.co.uk