Episodes
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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.
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AI take Takeaways
Exercise alone is rarely enough to lose fat; fat loss is dependent on energy balance.
Basal metabolic rate and non-exercise activity thermogenesis (NEAT) have the biggest impact on energy expenditure.
Calorie tracking is not accurate, even for professionals, and consistency is key.
Using a meal plan can help create consistency and identify if adjustments are needed.
Adopting a growth mindset and seeking support can lead to long-term success.
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AI Takeaways
Comfort eating is a learned behavior that involves using food as a mechanism to soothe uncomfortable emotions.
While comfort eating is normal, it's important to manage it and find other ways to seek comfort.
The impact of protein bars on results depends on individual circumstances, but it's generally better to have a balanced meal instead of relying on protein bars.
After taking a break, it's helpful to have a plan and commit to it to get back on track.
Thinking about food is common, but it's important to have other exciting activities and interests in life to reduce food preoccupation.
A low resting heart rate can indicate a lower resting metabolic rate, but it's not necessarily a bad thing for fat loss.
Factors like fitness level, excess weight, genetics, and medications can influence heart rate.
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AI Takeaways
When traveling, it's possible to eat less and make healthier choices by being mindful and avoiding mindless snacking.
Rushing weight loss goals can be counterproductive, and it's important to focus on sustainable changes and enjoy the process.
Breaking unfavorable habits requires acceptance, self-reflection, and finding alternative activities or rituals to replace them.
Bloating can have various causes, including PMS, stress, certain foods, or eating too quickly or too close to exercise.
The preference for high-fat or high-carb diets is largely subjective, and what works best for one person may not work for another.
Reducing starchy carbs and increasing protein and fiber intake can help with weight loss, but the overall calorie deficit is the key factor.
Lower carb diets may reduce hunger and be beneficial for individuals with insulin resistance, but individual needs and preferences should be considered.
Competing is a complex topic that will be discussed in more detail in a future episode.
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Not enough people talk about how hard it is for small women to lose fat!
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AI Takeaways
Small women have a harder time losing fat and need to diet on lower calories compared to taller women.
Increasing activity levels can help small women create a calorie deficit while eating more calories.
Accepting a slower rate of fat loss allows small women to diet on higher calories and enjoy the process.
Portion control and choosing nutrient-dense foods are crucial for small women on lower calorie diets.
Having structure and support is important for small women to achieve sustainable results.
I hope you enjoy this one - please do share it with someone who might benefit :)
Em x
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The last thing you need is another fat loss focused diet.
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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.
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AI Takeaways
Perfectionism, over-restriction, end-point mentality, and unrealistic expectations are common reasons for yo-yo dieting.
Embracing imperfect action and focusing on progress rather than perfection can lead to sustainable results.
Setting range targets instead of specific goals can prevent feelings of failure and promote consistency.
Adopting a long-term lifestyle change mindset and finding immediate rewards can make the journey more enjoyable.
The Commit to Six program offers a comprehensive approach to ending yo-yo dieting and achieving sustainable results.
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AI Takeaways
Breaking free from perfectionism, over-restriction, and short-term mindset is crucial for sustainable weight loss.
Exercise, particularly weight training, is important for building muscle and achieving body composition goals.
Building confidence and finding a beginner-friendly approach can help overcome the fear of going to the gym.
Behavior change is a key aspect of successful weight loss and overall well-being.
Seeking help and coaching can provide valuable perspective and support in achieving health and fitness goals.
Big welcome to @Katie_ESGfitness - We are so happy to have you!
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AI Takeaways
Focus on the positive changes you have made in your fitness journey, even if you haven't reached your goals yet.
Identify what is working for you on the days when you are adherent to your plan and find solutions for the days when you struggle.
Seek support for mental stress and consider reducing workload if it is contributing to burnout.
Weight loss is not just about increasing physical activity; it also requires finding a balance with nutrition and making sustainable lifestyle changes.
Supersets can be an effective way to save time and increase muscle gains during workouts. Supersets can be practical for workouts, but it's important to be mindful of how exercises are programmed, especially in a commercial gym setting.
Drop sets can be an effective way to push muscles to fatigue by reducing the weight on the last set.
Cutting and bulking cycles are commonly used in bodybuilding to optimize muscle growth and fat loss, but they may not be suitable for everyone.
Realistic intention setting involves considering factors like travel plans and making adjustments to goals and targets accordingly.
Running is not inherently bad for weight loss, but it's important to maintain a calorie deficit and consider individual circumstances and preferences.
The concerns raised about additives and emulsifiers in ultra-processed foods should be approached with moderation and common sense, rather than strict avoidance.
Finding a middle ground and making informed choices based on individual circumstances and goals is key to maintaining a balanced approach to nutrition and exercise.
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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.
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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.
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Ep. 689 - 13 things to know if you want to lose fat for good
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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
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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
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Ep. 686 - Mindset books, backloading calories & Padel
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Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'.
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Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism
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