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ESGfitness

English, Fitness / Keep-fit, 1 season, 707 episodes, 3 days, 23 hours, 2 minutes
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Exploring your health, fitness and fat loss questions @ESGfitness www.esgfitness.co.uk
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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
10/23/202442 minutes, 23 seconds
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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.
10/21/202419 minutes, 16 seconds
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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
10/17/202412 minutes, 20 seconds
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Ep. 736 - Aging like a pro, differences for shorter women explained & Claire cries

Join commit to 6 00:00 Commit to Six: Positive Transformations 02:56 Aging and Health: Defying the Norms 05:47 Strength Training: A Lifelong Journey 10:07 Setting Standards: Balancing Healing and Growth 17:03 The Ripple Effect of Personal Growth 22:23 Understanding Muscle Gain and Strength Training 28:01 Goal Setting and Motivation Strategies 34:40 Managing Hunger and Eating Habits 37:31 Challenges for Small Women in Weight Management
10/15/202445 minutes, 45 seconds
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Ep. 735 - Body image, stubborn fat options & body composition during menopause

Join the free workshop here. Secure your space on commit to 6 here.
10/14/202416 minutes, 44 seconds
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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
10/10/202449 minutes, 32 seconds
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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. 
10/7/202412 minutes
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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
10/3/202441 minutes, 27 seconds
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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
10/2/20241 hour, 1 minute, 31 seconds
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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
9/30/202419 minutes, 32 seconds
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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
9/26/202452 minutes, 19 seconds
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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
9/23/202414 minutes, 38 seconds
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Ep. 728 Weighted vests, exercise beyond weight loss, BMI & Vo2 max

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
9/19/202457 minutes, 40 seconds
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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
9/11/202441 minutes, 21 seconds
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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
9/10/202440 minutes, 36 seconds
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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
9/9/202418 minutes, 58 seconds
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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
9/4/202458 minutes, 27 seconds
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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
9/3/202415 minutes, 40 seconds
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Ep. 722 - Q&A - Managing Stress

Join commit to 6 Chapters 01:26 Optimal Timing for Weight Training 06:00 Understanding Weight Fluctuations and Maintaining Body Composition 09:20 Managing Stress: Setting Boundaries and Prioritizing Self-Care 12:14 Changing the Mindset Around Using Food as a Coping Mechanism 22:19 Rewarding Yourself Without Food or Alcohol: Alternative Ways to De-Stress 26:37 Conclusion
8/28/202425 minutes, 36 seconds
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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
8/27/202416 minutes, 44 seconds
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Ep. 720 - No bullshit fat loss (free workshop!)

Join here! Hope to see you there.
8/26/202412 minutes, 8 seconds
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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
8/22/202448 minutes, 20 seconds
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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
8/21/202420 minutes, 10 seconds
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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
8/19/202420 minutes, 50 seconds
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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
8/19/202411 minutes, 16 seconds
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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
8/14/202447 minutes, 10 seconds
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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
8/12/202412 minutes
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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
8/7/202453 minutes, 39 seconds
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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.
8/5/202413 minutes, 59 seconds
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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
8/1/202431 minutes, 11 seconds
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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.
7/30/202446 minutes, 58 seconds
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Ep. 709 - Dieting the right way.

Try dieting the right way - the way that makes your feel better, not worse! ESGfitness.co.uk 
7/27/202411 minutes, 29 seconds
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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.
7/26/202429 minutes, 14 seconds
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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.
7/23/202435 minutes, 5 seconds
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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.
7/22/202423 minutes, 47 seconds
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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.
7/19/202436 minutes, 32 seconds
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Ep. 705 - ADHD & meal plans, Strength over body fat for health & scale weight

Apply for coaching here AI Takeaways Cravings for unhealthy foods can be habitual or driven by the body's evolutionary need for calories. Supporting oneself when feeling unwell or overworked involves listening to the body, seeking external perspective, and taking breaks when needed. Transitioning to maintenance calories can be determined by personal goals, feeling comfortable in one's body, and considering overall well-being. Strength and fitness have a significant impact on overall health and longevity, and should be celebrated alongside weight loss goals. Having a range of calorie targets allows for flexibility and prevents yo-yo dieting. A calorie surplus works over time and not on a day-to-day basis. Cycling can be equivalent to walking in terms of steps and calorie burn. Taking breaks and reducing mental fatigue is important when hitting a plateau. Don't get too obsessed with the number on the scale; focus on non-scale victories. For individuals with ADHD, having a structured meal plan can be beneficial.
7/18/202449 minutes, 50 seconds
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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.
7/15/20241 hour, 6 minutes, 4 seconds
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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.
7/11/202451 minutes, 28 seconds
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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.
7/10/202444 minutes, 51 seconds
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Ep. 701 - What to do if you're tracking calories but not losing weight

Apply for coaching here AI take Takeaways Exercise alone is rarely enough to lose fat; fat loss is dependent on energy balance. Basal metabolic rate and non-exercise activity thermogenesis (NEAT) have the biggest impact on energy expenditure. Calorie tracking is not accurate, even for professionals, and consistency is key. Using a meal plan can help create consistency and identify if adjustments are needed. Adopting a growth mindset and seeking support can lead to long-term success.
7/8/202418 minutes, 22 seconds
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Ep. 700 - Comfort eating, getting back on track after a break & food pre occupation

Apply for coaching here AI Takeaways Comfort eating is a learned behavior that involves using food as a mechanism to soothe uncomfortable emotions. While comfort eating is normal, it's important to manage it and find other ways to seek comfort. The impact of protein bars on results depends on individual circumstances, but it's generally better to have a balanced meal instead of relying on protein bars. After taking a break, it's helpful to have a plan and commit to it to get back on track. Thinking about food is common, but it's important to have other exciting activities and interests in life to reduce food preoccupation. A low resting heart rate can indicate a lower resting metabolic rate, but it's not necessarily a bad thing for fat loss. Factors like fitness level, excess weight, genetics, and medications can influence heart rate.
7/3/202441 minutes, 50 seconds
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Ep. 699 - Managing Travel, breaking habits, high fat V low fat & trying to speed up fat loss

Apply for coaching here AI Takeaways When traveling, it's possible to eat less and make healthier choices by being mindful and avoiding mindless snacking. Rushing weight loss goals can be counterproductive, and it's important to focus on sustainable changes and enjoy the process. Breaking unfavorable habits requires acceptance, self-reflection, and finding alternative activities or rituals to replace them. Bloating can have various causes, including PMS, stress, certain foods, or eating too quickly or too close to exercise. The preference for high-fat or high-carb diets is largely subjective, and what works best for one person may not work for another. Reducing starchy carbs and increasing protein and fiber intake can help with weight loss, but the overall calorie deficit is the key factor. Lower carb diets may reduce hunger and be beneficial for individuals with insulin resistance, but individual needs and preferences should be considered. Competing is a complex topic that will be discussed in more detail in a future episode.
7/2/202439 minutes, 19 seconds
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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! Apply for coaching here AI Takeaways Small women have a harder time losing fat and need to diet on lower calories compared to taller women. Increasing activity levels can help small women create a calorie deficit while eating more calories. Accepting a slower rate of fat loss allows small women to diet on higher calories and enjoy the process. Portion control and choosing nutrient-dense foods are crucial for small women on lower calorie diets. Having structure and support is important for small women to achieve sustainable results. I hope you enjoy this one - please do share it with someone who might benefit :) Em x
6/29/202416 minutes, 55 seconds
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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!
6/25/20246 minutes, 47 seconds
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Ep. 696 - Q&A - Gym shoes, impatience & scale weight & 20h days!

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.
6/24/202435 minutes, 45 seconds
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Ep. 695 - The 4 reasons you're stuck yo-yo dieting

Join commit to 6 here Whatsapp me here AI Takeaways Perfectionism, over-restriction, end-point mentality, and unrealistic expectations are common reasons for yo-yo dieting. Embracing imperfect action and focusing on progress rather than perfection can lead to sustainable results. Setting range targets instead of specific goals can prevent feelings of failure and promote consistency. Adopting a long-term lifestyle change mindset and finding immediate rewards can make the journey more enjoyable. The Commit to Six program offers a comprehensive approach to ending yo-yo dieting and achieving sustainable results. ESGfitness.co.uk/commit
6/24/202418 minutes, 3 seconds
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Ep. 694 - Breaking free from perfectionism, over-restriction, and short-term mindset with *new coach Katie*

Join out next intake here AI Takeaways Breaking free from perfectionism, over-restriction, and short-term mindset is crucial for sustainable weight loss. Exercise, particularly weight training, is important for building muscle and achieving body composition goals. Building confidence and finding a beginner-friendly approach can help overcome the fear of going to the gym. Behavior change is a key aspect of successful weight loss and overall well-being. Seeking help and coaching can provide valuable perspective and support in achieving health and fitness goals. Big welcome to @Katie_ESGfitness - We are so happy to have you!
6/19/202425 minutes, 40 seconds
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Ep. 693 - Q&A Managing Mental Stress and Burnout, fat loss & running plus time efficient workouts

Join commit to 6 here! AI Takeaways Focus on the positive changes you have made in your fitness journey, even if you haven't reached your goals yet. Identify what is working for you on the days when you are adherent to your plan and find solutions for the days when you struggle. Seek support for mental stress and consider reducing workload if it is contributing to burnout. Weight loss is not just about increasing physical activity; it also requires finding a balance with nutrition and making sustainable lifestyle changes. Supersets can be an effective way to save time and increase muscle gains during workouts. Supersets can be practical for workouts, but it's important to be mindful of how exercises are programmed, especially in a commercial gym setting. Drop sets can be an effective way to push muscles to fatigue by reducing the weight on the last set. Cutting and bulking cycles are commonly used in bodybuilding to optimize muscle growth and fat loss, but they may not be suitable for everyone. Realistic intention setting involves considering factors like travel plans and making adjustments to goals and targets accordingly. Running is not inherently bad for weight loss, but it's important to maintain a calorie deficit and consider individual circumstances and preferences. The concerns raised about additives and emulsifiers in ultra-processed foods should be approached with moderation and common sense, rather than strict avoidance. Finding a middle ground and making informed choices based on individual circumstances and goals is key to maintaining a balanced approach to nutrition and exercise.
6/17/202447 minutes, 56 seconds
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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
6/17/202416 minutes, 57 seconds
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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.
6/11/202441 minutes, 51 seconds
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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
6/5/202446 minutes, 27 seconds
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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
6/3/202415 minutes, 38 seconds
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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
6/3/202436 minutes, 57 seconds
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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
5/31/202441 minutes, 21 seconds
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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
5/29/202435 minutes, 13 seconds
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Ep. 686 - Mindset books, backloading calories & Padel

Ep. 686 - Mindset books, backloading calories & Padel Find out about commit here: ESGfitness.co.uk/commit
5/28/202449 minutes, 37 seconds
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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
5/27/202414 minutes, 50 seconds
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Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism

Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism ESGfitness.co.uk
5/22/202446 minutes, 58 seconds
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Ep. 683 - Agressive dieting

Ep. 683 - Agressive dieting Apply for coahcing here
5/20/202418 minutes, 29 seconds
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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
5/15/202447 minutes, 12 seconds
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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
5/13/20248 minutes, 30 seconds
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Ep. 680 - Stress, Cortisol & fat loss

What you need to know about cortisol, fat loss & stress. Apply for coaching here
5/13/202415 minutes, 31 seconds
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Ep. 681 - Q&A - tummy tucks, binge eating, types of fat & stubborn fat storage

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
5/7/202439 minutes, 21 seconds
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Ep. 680 - Considerations for PCOS & fat loss

Need some help? Fill in the application here
5/6/202419 minutes, 11 seconds
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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
5/5/20249 minutes, 16 seconds
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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
5/1/202435 minutes, 56 seconds
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Ep. 677- 11 Fat loss hacks

Apply for coaching here: ESGfitness.co.uk
5/1/202415 minutes, 28 seconds
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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
4/29/202424 minutes, 7 seconds
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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
4/26/202425 minutes, 25 seconds
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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
4/23/202448 minutes, 35 seconds
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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
4/17/202442 minutes, 56 seconds
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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
4/15/20246 minutes, 56 seconds
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Ep. ?? - busy & overwhelmed? this is for you.

busy & overwhelmed? this is for you.
4/15/202416 minutes, 20 seconds
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EP. 671 - Q&A - performance driven, managing low days, squat depth, Holiday tips

EP. 671 - Q&A - performance driven, managing low days, squat depth, Holiday tips Apply for coaching: ESGfitness.co.uk
4/9/202451 minutes, 38 seconds
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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.
4/8/202415 minutes, 44 seconds
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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
4/3/202452 minutes, 44 seconds
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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!
4/1/202412 minutes, 11 seconds
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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
3/29/202417 minutes, 5 seconds
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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
3/28/202414 minutes, 28 seconds
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Ep. 666 - Q&A - getting started, morning routines, imperfect action & the afternoon slump

Ep. 666 - Q&A - getting started, morning routines, imperfect action & the afternoon slump Join commit to 6 here
3/27/202438 minutes, 37 seconds
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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
3/26/202422 minutes, 16 seconds
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Ep. 663 - Ditch the scales & lose more fat.

Join us here WhatsApp me here Ep. 663 - Ditch the scales & lose more fat.
3/25/202418 minutes, 33 seconds
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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 :)
3/18/202432 minutes, 16 seconds
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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
3/18/202415 minutes, 10 seconds
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Ep. 670 - Q&A - whoop bands & intuitive eating

Quick Q&A with Maureen! Join the commit to 6 list here!!
3/14/202422 minutes, 30 seconds
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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.
3/12/202455 minutes, 6 seconds
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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
3/11/202411 minutes, 44 seconds
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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
3/6/202457 minutes, 45 seconds
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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
3/4/202412 minutes, 9 seconds
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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
2/29/202451 minutes, 42 seconds
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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
2/26/202413 minutes, 17 seconds
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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
2/23/202456 minutes, 23 seconds
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Ep. 652 - Q&A Hair Dramas & Weekends/holidays/meals out

Apply to work with us here: ESGfitness.co.uk
2/22/202442 minutes, 18 seconds
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Ep. 481 - The benefits of fasting (time restricted eating)

Ep. 481 - The benefits of fasting (time restricted eating) ESGfitness.co.uk
2/19/202417 minutes, 55 seconds
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Ep. 480 Q&A - willpower, stress, cortisol, dizzy spells & wishy washy goals

Join our next coaching intake: ESGfitness.co.uk/commit Ep. 480 Q&A - willpower, stress, cortisol, dizzy spells & wishy washy goals
2/16/202447 minutes, 54 seconds
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Ep. 479 - Q&A - estrogen supplements, how to GET UP & should you do HYROX

Ep. 479 - Q&A - estrogen supplements, how to GET UP & should you do HYROX Join commit to 6
2/8/202444 minutes, 10 seconds
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Ep. 478 - Why you won't fail this time 🎯

How to make this time different. ESGfitness.co.uk/commit
2/5/202418 minutes, 33 seconds
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Ep. 647 - Q&A - is Adele over training? Fasting, Time for you as a new mum & more

*almost* full team Q&A!! Click here to join commit: ESGfitness.co.uk/commit
2/1/20241 hour, 23 seconds
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Ep. 646 - 🎯 Q&A - surgery recovery, fat threshold & Glutamine

Join us here! Topics we covered:GlutaminePost surgery recoveryPersonal fat thresholdExercise & menstrual cycle lossThe scales tripping you up
1/31/202427 minutes, 35 seconds
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Ep. 645 - 🎯 Q&A - Greens powders, Herbalife & Vimto

Mission: End Yo-you dieting! Join us here: ESGfitness.co.uk/commit
1/29/202459 minutes, 59 seconds
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Ep. 644 - time to exercise - a reframe & pep talk

Ep. 643 - time to exercise - a reframe & pep talk ESGfitness.co.uk
1/29/20247 minutes, 51 seconds
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Ep. 643 - Demotivated by the scale weight?

The 30HD approach. This is the solution to anyone who is put off by the scale weight. Join our next coaching intake here
1/28/202412 minutes, 30 seconds
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Ep. 642 - Q&A - BMI, microbiome & back to exercise post illness

Join commit to 6 here Ep. 642 - Q&A - BMI, microbiome & back to exercise post illness
1/22/202427 minutes, 36 seconds
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Ep. 641 - incline walking & zone 2 cardio

The science behind the hype. esgfitness.co.uk
1/22/202411 minutes, 57 seconds
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Ep. 640 Q&A IVF & fertility, impatience & why follow a workout promo

Q&A IVF & fertility, impatience & why follow a workout promo ESGfitness.co.uk
1/17/202451 minutes, 46 seconds
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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
1/15/20249 minutes, 28 seconds
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Ep. 638 - New year motivation (& drops), Fatigue & will power

New year motivation (& drops), Fatigue & will power ESGfitness.co.uk
1/10/202415 minutes, 21 seconds
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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
1/8/202428 minutes, 50 seconds
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Ep. 636 - Surfing the urge & dealing with PMS

Apply for coaching here Surfing the urge & dealing with PMS
1/8/202416 minutes, 49 seconds
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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
1/4/202419 minutes, 51 seconds
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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
1/1/202412 minutes, 17 seconds
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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
12/29/20239 minutes, 8 seconds
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Ep. 631 - Overrated or underrated *Christmas bonus*

Ep. 631 - Overrated or underrated *Christmas bonus* Find out about Commit to 6
12/25/202353 minutes, 44 seconds
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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
12/22/202334 minutes, 13 seconds
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Ep. 629 - Q&A - Ozempic, 🥔 protein & getting back on track

Winter Environment and fat lossOzempicGetting back on trackMaintenance behavioursPotato protein & more! Coaching info
12/20/202359 minutes, 48 seconds
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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
12/18/202322 minutes, 40 seconds
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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
12/16/202313 minutes
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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
12/15/202352 minutes, 30 seconds
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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
12/11/202318 minutes, 34 seconds
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Ep. 624 Q&A - PMS & mood, Types of deadlift & managing social events

Commit Types of deadliftsTempo workPMS & mood& managing social events ESGfitness.co.uk
12/7/202343 minutes, 35 seconds
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Ep. 622 - Life hacks to get in shape & stay in shape (commit42 sneak peak)

(commit42 sneak peak) Join commit 42 here for more.
12/3/202311 minutes, 42 seconds
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Ep. 623- December challenge pep talk- how to mentally approach December

Seeing December as a challenge & how to mentally approach it Coaching info here
12/3/20238 minutes, 41 seconds
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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
12/1/202312 minutes, 15 seconds
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Ep. 620 🎯- Why you don't want to be normal/average

Message me '42' esgfitness.co.uk/commit42
11/29/20239 minutes, 22 seconds
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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👀🎯
11/28/202330 minutes, 32 seconds
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Ep. 618 - 🎯 want to end yo-yo dieting? stop focusing on fat loss

message me '42' esgfitness.co.uk/commit42
11/27/202310 minutes, 56 seconds
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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.
11/23/202317 minutes, 40 seconds
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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
11/22/202351 minutes, 41 seconds
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Ep. 615 - F**K average (commit42 - something a bit different)

Find out more here @ESGfitness
11/19/202324 minutes, 53 seconds
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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 ❤️
11/16/202325 minutes, 13 seconds
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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
11/13/202344 minutes, 50 seconds
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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
11/13/20238 minutes, 49 seconds
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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
11/6/202359 minutes, 36 seconds
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Ep. 609 - Life ethos: F**K average

Embrace not being average. Apply for coaching ⁠here⁠
11/6/202311 minutes, 35 seconds
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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
11/1/202343 minutes, 50 seconds
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Ep. 607 - Q&A ✨Overwhelm reframe, PCOS, 🌚darker mornings & 🩻the Fat Dr🩺

Coaching info. PCOS and inositol Capacity for LIFE Darker mornings the Fat Dr🌚✨ 🩺🩻 &more  ⁠Coaching info.⁠
10/31/202337 minutes, 30 seconds
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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
10/30/202314 minutes, 23 seconds
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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
10/25/202332 minutes, 50 seconds
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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
10/24/202341 minutes, 8 seconds
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Ep. 603 - How to get the most out of coaching

How to get the most out of coaching... Check ins!! Apply for coaching here
10/23/202329 minutes, 44 seconds
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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
10/20/202338 minutes, 59 seconds
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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 
10/19/202357 minutes, 19 seconds
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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
10/18/202321 minutes, 10 seconds
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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
10/17/20239 minutes, 15 seconds
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Ep. 557 - Track free fat loss & why you should try it

Track free fat loss & why you should try it Apply for coaching here
10/16/202322 minutes, 7 seconds
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Ep. 556 - Q&A -Dieting fatigue, Fitbit accuracy & Collagen V Whey

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
10/12/202344 minutes, 53 seconds
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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
10/11/202321 minutes, 34 seconds
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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
10/9/202319 minutes, 31 seconds
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Ep. 553 - Q&A- Comfort eating, Ultra processed food & Body positivity

Q&A:Comfort eatingGoogle calendar to view your value alignmentUltra processed foodBody positivity& maintaining feeling good! Join commit to 6 here
10/3/202343 minutes, 12 seconds
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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
10/2/202311 minutes, 32 seconds
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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
9/29/202326 minutes, 36 seconds
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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
9/26/202329 minutes, 27 seconds
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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
9/25/202316 minutes, 3 seconds
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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
9/20/202336 minutes, 51 seconds
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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
9/18/202319 minutes, 26 seconds
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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
9/13/202320 minutes, 42 seconds
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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! 
9/12/202335 minutes, 26 seconds
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Ep. 544 - Building muscle & losing fat during menopause

Building muscle & losing fat during menopause Apply for coaching here
9/11/202328 minutes, 23 seconds
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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
9/4/20231 hour, 39 seconds
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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
9/1/202317 minutes, 9 seconds
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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!
8/29/202355 minutes, 59 seconds
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Ep. 540- fear of failure

Ready to commit? Click here
8/28/202313 minutes, 15 seconds
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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
8/22/202337 minutes, 38 seconds
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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
8/21/202311 minutes, 45 seconds
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Ep. 537 - Q&A HRT & fat loss, exercise non responders & cardio

Q&A with Andy: -HRT & fat loss -Exercise non responders - Zone 2 cardio & much more! Enjoy & join the next commit to 6 here! @ESGfitness
8/15/202340 minutes, 38 seconds
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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
8/14/202327 minutes, 1 second
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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
8/8/202341 minutes, 29 seconds
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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
8/7/202329 minutes, 44 seconds
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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
8/4/202354 minutes, 10 seconds
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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
7/31/202324 minutes, 52 seconds
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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
7/27/202345 minutes, 58 seconds
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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
7/24/202316 minutes, 49 seconds
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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
7/19/20231 hour, 6 minutes, 54 seconds
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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!
7/17/202323 minutes, 9 seconds
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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
7/16/202310 minutes, 45 seconds
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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
7/11/202334 minutes, 56 seconds
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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.
7/10/202327 minutes, 37 seconds
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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
7/7/202335 minutes, 53 seconds
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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
7/3/202318 minutes, 22 seconds
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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
7/2/202346 minutes, 14 seconds
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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
6/26/202329 minutes, 3 seconds
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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
6/22/202356 minutes, 21 seconds
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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
6/19/20239 minutes, 12 seconds
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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
6/15/202348 minutes, 16 seconds
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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
6/12/202316 minutes, 47 seconds
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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
6/9/202335 minutes, 20 seconds
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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
6/8/202356 minutes, 31 seconds
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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. 
6/5/202318 minutes, 39 seconds
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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
5/31/202328 minutes, 49 seconds
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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
5/30/202352 minutes, 50 seconds
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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
5/29/202325 minutes, 8 seconds
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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
5/27/202348 minutes, 25 seconds
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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
5/25/202352 minutes, 37 seconds
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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
5/22/202339 minutes, 38 seconds
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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:
5/17/202320 minutes, 14 seconds
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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?
5/16/202343 minutes, 38 seconds
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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!
5/15/202319 minutes, 51 seconds
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Ep. 504 - Q&A - Determination, ultra processed foods, calorie needs to build muscle

How much fat loss is attainabnle, Magnesium supplementation Determination, Ultra processed foods, Calorie needs to build muscle & more! Join commit to 6 here.
5/10/202337 minutes, 10 seconds
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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
5/8/202318 minutes, 21 seconds
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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
5/4/202354 minutes, 51 seconds
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Ep. 501- Q&A -Invisalign & weight loss, Menopause & join pain & non negotiables

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
4/25/202354 minutes, 4 seconds
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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
4/24/202315 minutes, 48 seconds
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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
4/19/202353 minutes, 1 second
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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
4/17/202317 minutes, 2 seconds
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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
4/11/202343 minutes, 4 seconds
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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
4/10/202321 minutes, 6 seconds
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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
4/7/202357 minutes, 47 seconds
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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
4/3/202341 minutes, 43 seconds
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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!
3/31/202332 minutes, 26 seconds
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Ep. 492 - Q&A - PMS, PCOS, pain management & lessons from losing 30lbs

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.
3/30/202346 minutes, 18 seconds
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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.
3/27/202326 minutes, 22 seconds
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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
3/21/202356 minutes
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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
3/20/20231 hour, 17 minutes, 10 seconds
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Ep. 488 - Q&A - Weight loss plateaus, Invisalign analogies & Personality typing

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
3/15/202340 minutes, 39 seconds
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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
3/13/202317 minutes, 20 seconds
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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
3/8/202355 minutes, 24 seconds
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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
3/6/202312 minutes, 30 seconds
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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 
3/6/202318 minutes, 22 seconds
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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!
3/2/202351 minutes, 45 seconds
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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
2/27/20239 minutes, 51 seconds
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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
2/22/202340 minutes, 54 seconds
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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
2/20/202355 minutes, 39 seconds
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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
2/16/202346 minutes, 18 seconds
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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.
2/13/202315 minutes, 51 seconds
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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
2/9/202348 minutes, 26 seconds
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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
2/7/20239 minutes, 57 seconds
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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
2/6/202340 minutes, 31 seconds
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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
2/4/202314 minutes, 13 seconds
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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
2/2/202336 minutes, 47 seconds
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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
1/30/202328 minutes, 9 seconds
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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
1/25/202314 minutes, 39 seconds
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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
1/23/202322 minutes, 24 seconds
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Ep. 469 - Q&A -hunger, snacking, ADHD, dropping calories & stopping tracking

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
1/19/202346 minutes, 49 seconds
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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
1/18/202322 minutes, 32 seconds
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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
1/16/20238 minutes, 56 seconds
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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
1/12/202345 minutes, 35 seconds
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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
1/11/20237 minutes, 3 seconds
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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
1/9/202310 minutes
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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
1/3/202347 minutes, 34 seconds
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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
1/2/202317 minutes, 53 seconds
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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
12/26/202211 minutes, 56 seconds
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Ep. 460 - Q&A diet fatigue, intermittent fasting & comparison

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
12/21/202242 minutes, 58 seconds
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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
12/19/202211 minutes, 1 second
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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
12/16/202238 minutes, 39 seconds
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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
12/15/202238 minutes, 10 seconds
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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
12/14/20221 hour, 12 minutes, 30 seconds
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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
12/12/202225 minutes, 38 seconds
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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
12/11/202230 minutes, 31 seconds
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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
12/7/202249 minutes, 54 seconds
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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!
12/5/202214 minutes, 10 seconds
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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 
12/2/202240 minutes, 20 seconds
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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!
12/1/202254 minutes, 28 seconds
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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
11/28/202214 minutes, 48 seconds
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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
11/23/202245 minutes, 50 seconds
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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
11/21/202210 minutes, 45 seconds
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Ep. 445 - Q&A -controversial portion size idea, maintenance & diet while traveling

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
11/17/202248 minutes, 39 seconds
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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.
11/14/202221 minutes, 33 seconds
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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
11/8/202248 minutes, 43 seconds
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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
11/7/202216 minutes, 31 seconds
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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
11/1/20221 hour, 12 minutes, 30 seconds
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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
10/31/202229 minutes, 10 seconds
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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
10/27/202256 minutes, 7 seconds
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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
10/24/202217 minutes, 59 seconds
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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
10/23/202238 minutes, 11 seconds
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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
10/17/202214 minutes, 8 seconds
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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.
10/13/202216 minutes, 26 seconds
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Ep. 434 - Not losing weight on low calories

Not losing weight on low calories? Listen to this! Sign up for coaching here
10/10/202219 minutes, 25 seconds
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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
10/6/202255 minutes, 45 seconds
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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
10/3/20221 hour, 16 minutes, 35 seconds
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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
9/28/202253 minutes, 5 seconds
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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
9/26/202216 minutes, 13 seconds
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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
9/22/202243 minutes, 8 seconds
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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
9/19/202221 minutes, 24 seconds
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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
9/13/202249 minutes, 54 seconds
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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
9/12/202215 minutes, 30 seconds
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Ep. 425 - Q&A Glucose goddess & don't eat after 6pm

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
9/7/202246 minutes, 20 seconds
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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
9/5/202239 minutes, 24 seconds
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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
9/2/202253 minutes, 19 seconds
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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
9/1/202243 minutes, 59 seconds
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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
8/29/202213 minutes, 10 seconds
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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
8/26/202214 minutes, 25 seconds
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Ep. 419 - My approach to coaching for long term success

STOP WAITING & START LIVING ESGfitness.co.uk @ESGfitness
8/25/20229 minutes, 57 seconds
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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
8/24/202213 minutes, 55 seconds
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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
8/23/202212 minutes, 18 seconds
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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
8/22/202216 minutes, 3 seconds
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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
8/16/202256 minutes, 18 seconds
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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
8/15/202222 minutes, 7 seconds
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Ep. 413 - Q&A Metabolic adaptation, diet breaks & procrastination

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
8/10/202251 minutes, 21 seconds
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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
8/8/202218 minutes, 46 seconds
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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
8/3/202247 minutes, 25 seconds
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Ep. 410 - Getting back on track

My 3 step guide to get yourself back on track. Enjoy! @ESGfitness ESGfitness.co.uk
8/1/202214 minutes, 37 seconds
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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
7/28/202249 minutes, 46 seconds
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Ep. 408 - One question to ask yourself every day

One question to ask yourself every day for success. ESGfitness.co.uk @ESGfitness
7/25/202215 minutes, 32 seconds
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Ep. 409 - Q&A male & female differences, creatine, BCAAs & fuelling workouts

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
7/20/202238 minutes, 35 seconds
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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
7/18/202237 minutes, 27 seconds
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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
7/13/20221 hour, 5 minutes, 52 seconds
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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
7/11/20221 hour, 5 minutes, 56 seconds
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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
7/8/202213 minutes, 39 seconds
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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
7/7/202218 minutes, 27 seconds
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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
7/6/202249 minutes
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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
7/6/20229 minutes, 39 seconds
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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
7/5/202218 minutes, 34 seconds
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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 
7/4/202219 minutes, 6 seconds
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Ep. 397 - Q&A - coaching lessons, mindset changes & surgery recovery

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
6/29/202247 minutes, 10 seconds
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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
6/27/202218 minutes, 45 seconds
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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
6/23/202248 minutes, 28 seconds
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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
6/21/202244 minutes, 12 seconds
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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
6/20/202223 minutes, 23 seconds
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Ep. 392 - Q&A Underrated sleep tips, pull ups & protein sipping

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
6/15/202241 minutes, 47 seconds
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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
6/14/202256 minutes, 18 seconds
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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
6/13/202225 minutes, 8 seconds
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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
6/10/20221 hour, 1 minute, 28 seconds
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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
6/8/202254 minutes, 13 seconds
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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
6/6/20221 hour, 2 minutes, 59 seconds
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Ep. 386 Q&A Self sabotage, sweeteners & impatience

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
6/1/20221 hour, 2 minutes, 54 seconds
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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
5/30/202213 minutes
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Ep. 385 - Q&A pies, menopause & pork belly calories

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
5/26/202248 minutes, 4 seconds
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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
5/23/202212 minutes, 47 seconds
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Ep. 383 - Q&A yo-yoing, eating out, covid recovery & Scottish words

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
5/19/20221 hour, 13 seconds
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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
5/17/202227 minutes, 10 seconds
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Ep. 381 - Q&A - buffets, PCOS, activity monitors & coach love

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
5/12/20221 hour, 38 seconds
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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
5/10/202220 minutes, 47 seconds
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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 
5/9/202216 minutes, 19 seconds
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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
5/4/202243 minutes, 2 seconds
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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
5/2/202222 minutes, 11 seconds
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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
4/29/202212 minutes, 21 seconds
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Ep. 375 - Q&A Process goals, journal update & wee Cathy

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
4/27/202247 minutes, 18 seconds
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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
4/25/202213 minutes, 30 seconds
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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
4/21/202238 minutes, 14 seconds
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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
4/18/202240 minutes, 32 seconds
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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
4/14/202257 minutes, 30 seconds
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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
4/11/202214 minutes, 44 seconds
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EP. 369 - Q&A Emotional eating, addiction, pregnancy & lack of motivation

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
4/5/202253 minutes, 44 seconds
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Ep. 368 - Behavioural science & WW (weight watchers)

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
4/4/202220 minutes, 34 seconds
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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
4/3/202214 minutes, 30 seconds
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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
3/30/202247 minutes, 42 seconds
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Ep. 366 - Q&A meal prep, social eating & semi- tracking

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
3/30/202244 minutes, 14 seconds
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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
3/28/20227 minutes, 45 seconds
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Ep. 363 - Q&A Emotional eating & food free celebrations

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
3/24/202240 minutes, 15 seconds
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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)
3/23/202245 minutes, 14 seconds
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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
3/22/202250 minutes, 39 seconds
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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
3/21/202223 minutes, 34 seconds
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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
3/17/20226 minutes, 8 seconds
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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
3/16/202210 minutes, 58 seconds
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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
3/15/20227 minutes, 18 seconds
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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
3/14/20228 minutes
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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
3/13/20227 minutes, 13 seconds
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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
3/11/202212 minutes, 36 seconds
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Ep. 358 - Q&A - traits of success, reframing & self compassion


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
3/10/202249 minutes, 46 seconds
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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
3/9/20221 hour, 7 minutes, 38 seconds
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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)
3/7/202259 minutes, 27 seconds
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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
3/3/202259 minutes, 29 seconds
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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
2/27/202233 minutes, 18 seconds
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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
2/24/202252 minutes, 56 seconds
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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
2/21/202220 minutes, 3 seconds
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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
2/18/202244 minutes, 38 seconds
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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
2/14/202219 minutes, 31 seconds
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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
2/10/202255 minutes, 54 seconds
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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
2/7/202217 minutes, 24 seconds
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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
2/3/202247 minutes, 35 seconds
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Ep. 346 - Sleep, ownership & fault

The impact of sleep, Fault Vs Ownership, Anti diet and disempowering messaging @ESGfitness ESGfitness.co.uk
1/31/202218 minutes, 33 seconds
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Ep. 345 - Overwhelm, FOMO, self sabotage (commit to 6 welcome)

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
1/30/20221 hour, 7 minutes, 32 seconds
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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
1/26/202247 minutes, 16 seconds
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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
1/24/202214 minutes, 30 seconds
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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
1/19/202250 minutes, 51 seconds
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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
1/17/202234 minutes, 59 seconds
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Ep. 340 - Q&A- mood & nutrition, imperfect action vs consistency, evening routines

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
1/14/202259 minutes, 47 seconds
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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
1/12/202250 minutes, 10 seconds
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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
1/10/202223 minutes, 2 seconds
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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
1/5/202259 minutes, 24 seconds
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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 
1/3/202214 minutes, 33 seconds
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Ep. 335 - Q&A - Setting boundaries (practically) , happiness & therapets in prison

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
12/31/202157 minutes, 22 seconds
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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
12/27/202127 minutes, 37 seconds
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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
12/21/202128 minutes, 40 seconds
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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
12/20/202129 minutes, 16 seconds
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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
12/17/202154 minutes, 51 seconds
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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
12/15/202146 minutes, 59 seconds
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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
12/13/202117 minutes, 27 seconds
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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
12/8/202146 minutes, 37 seconds
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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
12/7/202123 minutes, 11 seconds
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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
12/1/20211 hour, 19 minutes, 11 seconds
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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
11/29/202118 minutes, 13 seconds
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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
11/26/202119 minutes, 31 seconds
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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
11/24/202148 minutes, 17 seconds
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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
11/22/202115 minutes, 42 seconds
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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
11/17/202147 minutes, 22 seconds
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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
11/15/202119 minutes, 45 seconds
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Ep. 321 - Q&A: Binge - restrict & coaching reassurance

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
11/10/202130 minutes, 45 seconds
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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
11/8/202141 minutes, 59 seconds
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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
11/3/20211 hour, 23 seconds
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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
10/30/202158 minutes, 34 seconds
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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
10/24/202118 minutes, 52 seconds
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Ep. 317 - Q&A Motivation mindset & Chocking dumbbells

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
10/20/202145 minutes, 13 seconds
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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
10/18/202130 minutes, 39 seconds
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Ep. 315 - Identity, diet carbon foot print & emotional eating

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
10/13/202146 minutes, 4 seconds
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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
10/11/202127 minutes, 16 seconds
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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
10/6/202119 minutes, 32 seconds
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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]
10/4/202125 minutes, 5 seconds
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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
10/1/202136 minutes, 41 seconds
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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
9/28/202125 minutes, 48 seconds
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Ep. 309 - Overwhelm

A great episode to listen to if you are feeling overwhelmed. @ESGfitness ESGfitness.co.uk
9/24/202121 minutes, 53 seconds
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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
9/23/202159 minutes, 46 seconds
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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
9/20/20211 hour, 10 minutes, 9 seconds
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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
9/16/20211 hour, 5 minutes, 28 seconds
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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
9/13/20211 hour, 16 minutes, 30 seconds
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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
9/13/202110 minutes, 15 seconds
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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
9/11/20211 hour, 2 minutes, 21 seconds
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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
9/7/202126 minutes, 16 seconds
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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
9/6/202117 minutes, 14 seconds
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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
9/2/202145 minutes, 36 seconds
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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
8/31/202121 minutes, 13 seconds
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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
8/27/202142 minutes, 20 seconds
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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
8/24/20211 hour, 1 minute, 46 seconds
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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
8/23/202110 minutes, 58 seconds
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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
8/19/20211 hour, 8 minutes, 13 seconds
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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
8/18/202122 minutes, 57 seconds
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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
8/17/20211 hour, 6 minutes, 36 seconds
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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
8/12/202155 minutes, 46 seconds
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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
8/11/20211 hour, 7 minutes, 36 seconds
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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
8/10/202117 minutes, 15 seconds
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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.
8/9/202159 minutes, 10 seconds
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Ep. 279 - Q&A: Arousal, Creatine, Maintenance & Stress

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
8/6/202156 minutes, 34 seconds
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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