Episodit
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Join the EC method January intake here!
Summary
In this episode of the EC Method podcast, Emma Storey-Gordon discusses strategies for managing the festive season, focusing on planning, mindset, and practical tips to enjoy Christmas without guilt.
The conversation emphasizes the importance of self-control, making intentional choices, and maintaining a balanced approach to indulgence during the holidays.
Takeaways
Plan ahead to enjoy the festive season more.
Mindset is crucial; avoid the all-or-nothing mentality.
Focus on what truly matters during celebrations.
Indulgences should be planned, not mindless.
High protein, high volume foods can help manage calorie intake.
Consider how you want to feel post-holidays.
You have control over your choices during the festive season.
It's normal to gain weight during this time; plan for it.
Self-control is key to enjoying indulgences without guilt.
January is a time for reflection and planning for health.
Chapters00:00 Introduction and Podcast Updates
00:58 Planning Ahead for the Festive Season
03:09 Managing Indulgences and Mindset During Christmas
08:13 Practical Tips for Enjoying Christmas Without Guilt
11:56 The Importance of Self-Control and Planning
15:03 Conclusion: Enjoying the Holidays with a Plan
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TheECmethod.co.uk
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TheECmethod.co.uk
Chapters
00:00 Navigating the Chaos of Communication
03:13 Embracing Hard Work and Finding Joy in the Journey
06:03 The Importance of Structure and Routine
09:07 Understanding Progressive Overload in Training
12:02 Cold Water Therapy: Benefits and Timing
14:54 Managing Post-Workout Muscle Fatigue
21:27 Managing Pain and Inflammation
24:15 Home Gym Setup and Equipment Recommendations
28:25 Navigating Holiday Indulgences
33:02 Weight Management During the Festive Season
38:17 Training for Endurance Events
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TheECmethod.co.uk
02:08 Protein Synthesis and Anabolic Windows
05:55 Protein Needs for Different Populations
10:02 Achieving Physique Goals at Home
13:49 Nutrition Before and During Events
16:06 Muscle Loss and Maintenance
19:52 Importance of Resistance Training
24:06 Future Plans and Community Engagement
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TheECmethod.co.uk
00:00 Navigating Life's Challenges and Friendships
03:02 Reassessing Goals During Tough Times
05:58 The Importance of Exercise and Self-Care
09:05 Understanding Training Techniques and Progress
11:51 The Grad Reset: Adapting Goals for Success
15:00 Self-Sabotage: Myths and Realities
17:51 The Balance of Positive and Negative Experiences
21:05 Practical Tips for Fitness and Nutrition
23:51 Navigating Supplements and Health Products
26:56 Embracing Change and Personal Growth
29:54 Reflections on Motherhood and Personal Experiences
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TheECmethod.co.uk
00:00 Navigating Weight Loss in the Era of New Drugs
12:29 Preparing for Independence in Weight Management
15:45 Transitioning from Tracking to Intuitive Eating
25:08 Understanding Weight Fluctuations and Body Composition
29:23 Maintaining Progress and Avoiding Yo-Yo Dieting
35:27 Addressing Fatigue and Recovery in Training
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TheECmethod.co.uk
Leggings with resistance bands may marginally increase calorie burn.
Weight loss plateaus are common and should not cause panic.
Body composition is more important than scale weight.
Women may experience different weight loss patterns due to hormonal cycles.
It's essential to focus on overall health rather than just fat loss.
Resistance training can help maintain muscle while losing fat.
Personal anecdotes can provide relatable insights into fitness journeys.
Understanding individual body types can aid in setting realistic fitness goals.
Nutrition and exercise should be balanced for optimal results.
Consistency in diet and exercise is key to long-term success. Self-acceptance is crucial, even if you don't love every flaw.
Life is too short to worry excessively about body image.
It's important to appreciate what your body can do, not just how it looks.
Weight fluctuations are normal and should not dictate your happiness.
You can still be healthy and enjoy life, even with some extra weight.
Being a role model for your children in health is vital.
Don't let societal pressures dictate your self-worth.
Focus on the positives of your body and life experiences.
Friendships should not be strained over differing health choices.
Health and fitness should enhance your life, not detract from it.
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TheECmethod.co.uk
Emma shares a humorous experience from a boxing class.
The fitness industry is increasingly reliant on social media engagement.
High follower counts do not guarantee high engagement or sales.
Conventional health advice can sometimes be misleading.
Community support is crucial for personal growth and overcoming challenges.
Reducing exercise can still maintain weight if calories are monitored.
Diminishing returns exist in both fitness and endurance training.
Sharing personal struggles can foster a supportive community.
The group coaching experience offers unique benefits compared to one-on-one coaching.
Emma encourages openness and sharing within the community for mutual support. Authenticity in brand collaborations is crucial.
It's important to trial supplements and pay attention to your body's feedback.
Post-brunch, it's essential to get back on track with your nutrition.
Co-parenting requires communication and shared responsibilities.
Daily workouts should be balanced with rest days for optimal results.
Managing hunger can involve strategic meal timing and choices.
Supplements should complement a nutritious diet, not replace it.
Self-care is vital for parents to recharge and maintain balance.
Understanding your body's needs is key to effective nutrition management.
It's okay to adjust your caloric intake based on daily activities.
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TheECmethod.co.uk
Chapters
00:00 Winter Woes and Home Repairs
02:58 Family Holidays and Mindset Events
05:57 Workout Consistency and Caffeine Concerns
09:08 Debunking Health Myths and Biases
12:03 Navigating Menopause and Body Changes
14:54 Injury Recovery and Gym Motivation
17:52 Understanding Muscle Responses and Nutrition
20:57 Final Thoughts and Future Plans
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TheECmethod.co.uk
Takeaways
Collagen may help some individuals, but it's often overhyped.
Progressive overload is essential for strength training.
Eating protein and fiber can help with satiety.
Mindset shifts are crucial for sustainable healthy eating.
Staying active in winter requires conscious effort.
Using smaller plates can help with portion control.
Eating slowly can enhance meal enjoyment and satiety.
Incorporating movement throughout the day is beneficial.
Treadmills can be a good investment for home workouts.
It's important to listen to your body and avoid injury.
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GLP 1 workshop
Chapters02:55 Coaching Insights
06:59 Nutrition and Training Strategies
10:10 Understanding Hunger and Activity Levels
12:59 Exploring GLP-1 Agonists and Their Impact
17:30 Client Check-ins and Progress Updates
20:35 Core Strength vs. Aesthetic Goals
23:01 Meal Frequency and Metabolism Myths
27:34 Research and Evidence in Nutrition Coaching
32:40 Balancing Indulgence and Deficit
39:11 Empowerment in Dietary Choices
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00:00 Introduction and Initial Thoughts on Fitness Trackers
02:47 Data Accuracy and Personal Insights
05:46 The Importance of Consistency in Fitness
08:50 Understanding the Dip in Motivation
12:06 Caloric Maintenance and Personal Data
15:12 Rest and Recovery in Exercise
17:49 Setting Realistic Expectations in Training
21:01 Mindset Shifts Around Food and Portion Control
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TheECmethod.co.uk
00:00 Introduction and Technical Issues
02:20 Personal Updates and Community Engagement
03:02 Weight Maintenance and Emotional Challenges
06:30 The Importance of Progress and Motivation
10:44 Shifting Focus from Weight to Performance Goals
14:05 Exploring New Challenges and Goals
18:09 The Journey Beyond Weight Loss
21:05 Conclusion and Final Thoughts
22:37 High Protein Breakfast Alternatives
26:13 Understanding BMI and Its Implications
31:22 Navigating Postpartum Weight Changes
32:54 Addressing Diastasis Recti Concerns
35:44 Seed Oils vs. Coconut Oil: A Nutritional Debate
39:45 The Challenge of Trusting Nutrition Information
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TheECmethod.co.uk
00:00 Emotional Reflections and Personal Updates
02:54 Understanding Cortisol and Exercise
06:11 Nutrition Strategies for Endurance Events
08:58 Debunking Starvation Mode Myths
11:52 The Reality of Weight Loss and Metabolism
15:12 Coaching Approaches in the Fitness Industry
17:56 Navigating Nutrition on Holiday
21:27 Navigating Healthy Indulgences
22:10 The Importance of Client-Centric Coaching
23:27 Men in Fitness Coaching
24:52 The Challenges of Coaching Women
26:46 Addressing Controversial Opinions
29:00 Understanding Confirmation Bias
32:39 Nutrition Tips for Active Lifestyles
35:24 Protein Intake and Sugar Concerns
37:19 Making Nutritionally Dense Meals
39:41 The Importance of Food Variety
42:18 Beauty Trends and Personal Experiences
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TheECmethod.co.uk
Spicy food can lead to unexpected consequences.
Meltdowns can happen to anyone, especially parents.
Social interactions can be challenging when preoccupied.
Exercise snacking can improve metabolic health.
Housework can be a beneficial form of exercise.
Having healthy snacks on hand can prevent poor choices.
Understanding workout tempo is crucial for effectiveness.
Push-pull-legs training can optimize recovery.
Weight fluctuations are normal and can be influenced by diet.
Maintaining fitness while traveling is important for consistency.
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TheECmethod.co.uk
00:00 Navigating Single Parenthood and Self-Care
05:03 Fitness and Nutrition Challenges
09:48 Traveling and Maintaining Healthy Habits
14:58 The Importance of Soup and Nutrition Choices
20:08 Exercise Intensity and Activity Levels
27:07 Pushing Limits: The Assault Bike Experience
29:20 Jumping Heights: Box Jumps and Performance Goals
32:22 Navigating Fitness: Balancing Gym and Home Workouts
33:18 Women and Weightlifting: Debunking Myths
36:51 Energy Expenditure: Steps vs. Cycling
39:11 Cycling Safety: Navigating Urban Environments
43:44 Medication and Fitness: Managing Health with Monjaro
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Ep. 462 - we are back with a banger :)
Chapters
00:00 Welcome and Introduction to the Next Round
02:54 Engaging with New and Returning Participants
06:06 Navigating the EQ Method and Resources
09:04 Workout Structure and Recommendations
11:56 Tracking Progress and Understanding Measurements
15:51 Nutrition and Meal Planning Strategies
20:04 Hydration and Its Importance
22:56 Evening Snacking and Behavioral Changes
27:07 Mental Health, Anxiety, and Exercise
30:47 Body Image and Self-Perception
34:55 Final Thoughts and Encouragement
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TheECmethod.co.uk
00:00 Introduction and Holiday Reflections
03:00 Community and Coaching Insights
05:48 Emotional Testimonials and Personal Growth
09:04 The Importance of Mindset in Fitness
12:13 Marketing Strategies and Client Retention
15:04 New Research on PCOS and Metabolism
19:55 Coaching Perspectives on Challenges and Beliefs
23:12 Returning from Holiday: Tips and Strategies
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TheECmethod.co.uk
00:00 Introduction and Personal Updates
02:52 Celebrating Achievements and Upcoming Events
06:08 Warm-Up Sets and Training Insights
11:55 Understanding Hormonal Cycles and Weight Tracking
18:06 Tracking Food Intake: To Track or Not to Track?
20:00 The OZempic Discussion: Pros and Cons
28:04 Personal Experiences and Reflections
34:07 Final Thoughts and Wrap-Up
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TheECmethod.co.uk
00:00 Introduction and Small Talk 02:21 Dealing with Self Doubt and Negative Thoughts 03:20 The Role of Running in Weight Loss 06:19 Increasing Activity Level for Fat Loss 08:12 Setting Realistic Weight Loss Goals 17:20 Shadow Boxing and Location in the Gym 18:40 Increasing Weight with Good Form 25:47 The Benefits of Refeeds for Adherence 31:27 Support During and After Panic Attacks 34:12 Balancing Preparation and Authenticity in Speaking Engagements 37:02 The Impact of the EC Method - Näytä enemmän
