ESGfitness: Recent Episodes
Emma Storey-Gordon
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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.
Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting
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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
Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle
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
Ep. 686 - Mindset books, backloading calories & Padel
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Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'.
ESGfitness.co.uk
Ep. 682 Q&A - reality of maintenance, ozempic, practical mindset change & increased steps and hunger
ESGfitness.co.uk/commit
Join commit to 6 here.
Talk to me first here.
Ep. 681 - Self improvement & a pep talk for commit to 6
Ep. 681 - Q&A - tummy tucks, binge eating, types of fat & stubborn fat storage
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Chat to Emma first on WhatsApp here
Ep. 679 - Evening overeating
If you stuggle with this we would love to help you!
Click here:
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Ep. 678 - Q&A Alcohol, Estrogen & hunger, Menopause symptoms & fat loss, Cortisol and getting smaller legs
Apply to join us here
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.
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Ep. 676 - Q&A - lifting straps, Fitbit & Apple Watches, Squat Vs leg press & tracking meals you haven't cooked
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Message me 'commit' for the early bird link here
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
Ep. 673 - Q&A bloating, breakfast, tracking fruit & veg, metabolic syndrome & lower body workouts
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EP. 671 - Q&A - performance driven, managing low days, squat depth, Holiday tips
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'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.
Ep. 669 - Q&A - skinny rice, cardio, losing fat & building muscle, set point theory & tips for our younger selves
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Ep. 668 - How diets work - the 3 dieting categories
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WhatsApp me here with any Qs!
How to change (when you lack motivation & energy )
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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
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Ep. 666 - Q&A - getting started, morning routines, imperfect action & the afternoon slump
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What the evidence says about adherence and how to apply it to fat loss and coaching
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Ep. 671 - Shift workers & women with PCOS this is for you!
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Ep. 658 - Q&A - eating after 8pm, tractors, PMS & when to reduce calories
Apply to our next coaching intake here.
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
Ep. 657 -Q&A Hyrox, weekend balance, body image, pain science
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How to budget calories (and money) without resenting it.
My 3 principles explained.
apply to work with us here:
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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?
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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.
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ESGfitness.co.uk
Ep. 483 - Q&A Dad bods, feeling 'enough', supplement break downs & cheat meals.
This one got deep!
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Ep. 480 Q&A - willpower, stress, cortisol, dizzy spells & wishy washy goals
Ep. 479 - Q&A - estrogen supplements, how to GET UP & should you do HYROX
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Join us here!
Topics we covered:
Glutamine
Post surgery recovery
Personal fat threshold
Exercise & menstrual cycle loss
The scales tripping you up
The 30HD approach.
This is the solution to anyone who is put off by the scale weight.
Join our next coaching intake here
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
How to make sure you don't become the stereotype of January dieters.
Apply for coaching here.
WhatsApp me here
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
Back for another Q&A with Maureen!
Over eating when alone,
not tracking
& creatine & brain fog
Apply for coaching here
Winter Environment and fat loss
Ozempic
Getting back on track
Maintenance behaviours
Potato protein
& more!
Coaching info
Today’s episode is all about how your habit tracker is setting you up for failure and a better solution for you.
🎯
We cover:
When to train or not when ill
Long term change for long term results
Fasting and fasting around your cycle
The power of community
& Glute stim!
ESGfitness.co.uk/commit
3 principles to help you manage fat loss & social eating & Lesson's from check ins.
Apply for coaching here:
ESGfitness.co.uk
Commit
Types of deadlifts
Tempo work
PMS & mood
& managing social events
ESGfitness.co.uk
Thoughts on fat loss in December.
& going into December (no matter what your goal) with intent.
Join commit42 here
🧠80/20 principle
Loose skin
Where fat loss comes from
The law of finishing returns
Commit42 life audit & more
click here for details👀🎯
ESGfitness.co.uk/commit42
Its not a fat loss challenge, its a better you challenge… that may include fat loss but not necesarily.
Full team Q&A - what a treat!!!
Front squat v back squat
Making good choices when hungry
Sharon fruit,
Puck yes or no
&more!
ESGfitness.co.uk
🤶 Holiday season
🔥Dealing with hormonal hunger
✅Deload weeks
🎯Dropping calories
& more!
ESGfitness.co.uk
Enjoy ❤️
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
Do you feel you need to over restrict to see results?
This is for you
Apply for coaching here
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
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 back
Enjoy❤️
Work with us here
Coaching info.
PCOS and inositolCapacity for LIFE Darker morningsthe Fat Dr
🌚✨ 🩺🩻
&more
Coaching info.
Ep. 606 - Pep talk (why you don't want to be normal🤪)
Embrace not being average.
Apply for coaching here
Find out more about coaching here
Ep. 605 - Q&A - 🙋♀️alternatives to steps, ⛴️course correcting at maintenance & diet advice for cancer
Q&A with Andy
Creating rituals,
F**K average vibes,
WFH snacking habits,
& managing half term
Apply for coaching here:
ESGfitness.co.uk
F**k average
Dealing with fatigue 💤
Sleep tips 🛌
The 5min rule 🎯
Menopausal weight gain
Sign up to commit to 6 here
Menopause training tips🙌
Brain fog🧠
Range targets 🎯
Implementing routine for better results
& more
Click here you want to join the next coaching intake
A sneak peak into commit to 6
Watch the presentation here
Find out more about commit to 6 here
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
Q&A with Andy!
Collagen V Whey
Fitbit accuracy
Prepping meals
Fat loss as a choice
Not tracking and getting results
The solution to plateaus
Dieting fatigue
&more!
Join commit to 6 here
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
Re publishing this episode as it's one of the most impactful concepts of my coaching.
Let me show you the beauty of imperfect action and convince you this is how you should live your life.
Learn to stop worrying so much about what could go wrong and start to build trust in yourself that you will do your best with whatever life throws at you. ...
Inevitably we know that that is all we ever can do - yet we still hold ourselves to these unrealistic expectations and trip ourselves up.
@ESGfitness ESGfitness.co.uk
Q&A:
Comfort eating
Google calendar to view your value alignment
Ultra processed food
Body positivity
& maintaining feeling good!
Join commit to 6 here
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
Alcohol,
realistic fat loss expectations
sweeteners
& lower half body fat
Fill in for coaching:
ESGfitness.co.uk
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
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
stress, cortisol & fat loss,
are steps accurate
rest between sets
veganism and cancer
& deload weeks
(plus more!)
ESGfitness.co.uk/committo6
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
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!
Ep. 543 - Q&A - recovery, supplements, fat loss & menopause, habits & talking to kids about diet
Find out more about commit to 6 here
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
Commit to 6 sign up here.
Insulin resistance
Non alcoholic drinks
Hunger Vs Boredom
Weight loss drugs
The dip
Post workout protein
& more!
Click here to find out about commit to 6
Why have I put on fat despite not changing diet or exercise?
MCT oil
Mindset changes
Not losing weight on low calories
Calories on menus
& more!
Click here to find out about commit to 6
Q&A with Andy:
-HRT & fat loss
-Exercise non responders
- Zone 2 cardio
& much more!
Enjoy & join the next commit to 6 here!
@ESGfitness
How to get lean & stay lean by not hating your diet with the 3:1 method
For coaching enquiries & more info:
ESGfitness.co.uk
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
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
Q&A with Ruth!
Falling in the F it bucket
Muscle and health
MOOD first
Set point theory
The Wooooshhh effect
Mindset & motivation if you've got a long way to go
Calories on menus
& more!!
enjoy & join commit to 6 here
Life is too short not to feel your best.
This episode will help you do just that!
Apply for coaching here:
ESGfitness.co.uk
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
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
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
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!
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
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
.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.
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
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
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
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
This week's Q&A
Such 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
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
Today's Q&A with Ruth & Claire ft dogs and babies!
Brunch choices,
Getting back on track
Motivation myths
Fat intake
Fruit and veg servings
Snacking
The 8pm rule
& more!
Enjoy!
Apply for coaching here.
Loveeee
Em x
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
Part 2 of this week's Q&A with Andy
Mojo/ motivation,
Stress eating,
Emotional eating and labelling,
Values and fat loss
VO2 max testing
& more!
Enjoy :)
Apply for coaching here:
ESGfitness.co.uk
Q&A with Andy!
Adding in cardio,
Creatine (of course)
What to expect when losing fat
Protein intake - how much is dangerous?
Online Vs in person coaching
Perfectionism and weekend over eating tendencies
commit to 6 meet up!
Apply here for coaching:
ESGfitness.co.uk
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.
3pm dip,
Low carb lunches,
Knowing but not doing
& Emma is unwell
Find out more about coaching here:
ESGfitness.co.uk
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 training
Baby otters
Training legs everyday
Beating 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
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
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 progesterone
Hypertrophy rep ranges
Pregnancy, food & changes in your body
Fat stores as changeable!
Join commit to 6 here
Today's podcast with Ruth & Andy!
Aweosme questions today!
Sorry for all my tangents...
Planning ahead
Morning & evening routines
Push pull legs Vs full body
Resilience
Protein bars and powders
Processed foods
Why do we need to recover?
Why you seem to become intolerant to carbs/ pasta/ bread
Glucose monitors
& more!
Enjoy!
coaching applications: ESGfitness.co.uk
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
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:
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?
If you could condense your nutrition/ diet approach into 3 points what would they be?
What are the most common myths about nutrition / exercise in women (periods, menopause etc.) and what’s the actual reality in terms of the science and also your experience?
Join commit to 6 here
I hope you enjoy!
How much fat loss is attainabnle,
Magnesium supplementation
Determination,
Ultra processed foods,
Calorie needs to build muscle
& more!
Join commit to 6 here.
are abs made in the kitchen?
Losing belly fat
The Grand Canyon and choices
'one won't hurt'
Bali holidays - how to avoid fat gain but enjoy your holiday
Creatine dose
Protein servings and response
& the pause
ESGfitness.co.uk/committo6
Today's Q&A
We cover:
Invisalign & weight loss
Increasing protein intake
DOMs
Menopause and join pain
Longevity and resistance training
HIIT v LISS
Non negotiables
& more.
Enjoy!!
Apply for coaching here:
ESGfitness.co.uk/committo6
Mindsets that will help you take action
Health, fitness & fat loss help - ESGfitness.co.uk
Business help - AFmentors.com
Lesson from Emma - eating more won't help if you're tired.
How to master the weekend
Saving calories pros V cons
Low calories - is it dangerous?
Heart rate norms
Values - responding V reacting
Cardio benefits
& more!
Enjoy :)
ESGfitness.co.uk
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
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
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
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
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
Bonus Q&A as I didn't cover all quesitons yesterday.
Getting out of the pattern of weight re gain post diet,
Progress photo advice,
goal weights,
& commit to 6 feedback.
If you want to join commit to 6 click here.
If you want to talk to me about coaching click here to whatsapp me!
Hey team!!
Today's podcast ( I will be back tomorrow as we only answered 2 questions from the thread haha but was really good!)
PMS & mood
Dealing with pain
Focusing on strength Vs fat loss
What to do when you feel like your body is letting you down
Life at maintenance
Lessons from losing 30lbs
Money and happiness
The book: 'Die with zero'
Chat to Emma about commit to 6 here.
Join commit to 6 here.
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.
Today's episode with Shona.
Thanks for the awesome Qs!
We covered:
An excellent fat loss analogy
Compounding effect of small actions
C 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
This episode is an interview from the Detached podcast with Sophia.
We break down a few common fitness myths and talk about how to lose fat without ruining your relationship with food.
& a few common ways people hold themselves back.
I hope you enjoy.
Find out more about coaching here:
ESGfitness.co.uk
Today's Q&A Podcast with Andy!
Weight loss plateaus
Rebels
Personality typing
Mindset shifts
Walking speed
Enjoying the process (business and fat loss)
Invisalign analogy
& more.
Enjoy!!! ❤️
To find out more about coaching head to:
ESGfitness.co.uk
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
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
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
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
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!
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
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
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
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
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.
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
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
Today's episode:
Pep talk,
Training adaptations
& the importance of check ins!!
Commit to 6
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
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
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
**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**
Where to focus your attention to get better fat loss results.
This is a huge shift.
How to increase your mood and increase results.
Find out more about working with me here.
ESG x
Awesome Qs this week:
The starter Q: Things that seem normal to everyone else but you just can’t get your head around
Using 'the pause' to make better food choices
ADHD considerations
Hunger, snacking and HALT
Moving away from the scales
Scale weight and measurement expectations
3:1 method
Moving away from tracking
The pro's and cons of tracking
When to drop calories
& more!!!
Enjoy xxx
Join commit to 6
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
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
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
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
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
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
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
Why our clients are having their best Christmas's ever.
Some incredible client feedback:
'I've never lost weight with such a positive mindset'
plus some reflections & insights from 10 years of coaching.
do you think you could do with some support towards your goals?
Talk to me about coaching here
Today's podcast with Shona
Topics covered:
Intermitent fasting
Survivorship bias
Full fat Vs Low fat
Mentally dealing with being unwell
Comparison
The shadow side of success
Diet Fatigue
& advice for Dogs and mince pies.
Hope you enjoy!
Do you think you could be getting more out of yourself with the right support?
Click here to apply for coaching
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
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
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
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**
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
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
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
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!
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
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!
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
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
Do you struggle with impatience? this is for you!
A better way to think about impatience and how to use it to your advantage.
Click here to apply for coaching
Today's Q&A:
Maintenance in practice,
Slow weight loss,
The power of Small changes over time,
Portion sizes,
Sticking to diet while traveling,
Balancing fat loss & alcohol
Feelings Vs actions
This was awesome - thank you for your incredible brain Catherine!!
If you need some help to reach your goals click here
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.
**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**
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
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
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
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
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
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
**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**
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.
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
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
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
**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 applicationWhatsApp me to talk about your goals*
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
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
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
The vicious cycle stopping you getting results & how to get out of it.
& a pep talk on scale weight
@ESGfitness
Whatsapp me here
Learn more about coaching here
Q&A with Catherine:
Unpacking the glucose revolution advice
Cherry juice & DOMs
Sleep tips
Don't eat after 6pm
@ESGfitness
work with us:
ESGfitness.co.uk
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
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
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
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
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
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
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
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
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
Do you ever feel like you just cant be bothered to diet anymore?
This one is for you.
'Sometimes (a lot of the time) it is not the action that needs to change. It’s your perception of it.'
@ESGfitness
For coaching enquiries:
ESGfitness.co.uk
Awesome Q&A with Andy (@Andy_ESGfitness)
Many topics covered including:
books for mindset
Metabolic adaptaion
Diet breaks - do you need them?
Social media - pros and cons
Lifting shoes
Procrastination
Join us here:
ESGfitness.co.uk
@ESGfitness
**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
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
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
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
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
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
Welcome to the JULY intake of commit to 6
Lots of Questions answered including:
Crossfit calories,
Holidays,
Comparison,
& much more!
ESGfitness.co.uk
**The secret to reaching any goal - mastering the dip.
How to stay on track when motivation is low
@ESGfitness**ESGfitness.co.uk/committo6
Part 4 of the setting you up for success series: The power of reframing.
Full series here.
Join commit to 6 here
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
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
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
In this series of podcasts is mindset prep 2.0- the expectation series (prev. Mindset prep here **which focused more on common psychological barriers and tools to overcome).
This 4 part podcast series is all about setting you up psychologically for success on your diet.
Part 1 focuses on why it's not just what you say but how you say it and how impactful your deliver as a coach is.
Coaching: ESGfitness.co.uk Mentoring: AFmentors.com**
Q&A with coach Andy
Dealing with nights out - having a great time while not ruining your life for 3 days after
From fat loss to changing mindsets
Teetotal or not?
Recovering after surgery
What we've learnt / changed our minds on over the last 3 years
@Andy_ESGfitness
@ESGfitness
ESGfitness.co.uk
6 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
Q&A with Catherine:
Different approaches to fat loss
my VJ
Shift work
Veins
Ab specific work
@ESGfitness
@Catherine_ESGfitness
ESGfitness.co.uk
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
In this episode I answer the question:
Do I need to track to lose weight?
And if not how do I lose fat?
@ESGfitness
ESGfitness.co.uk
Hello!
BACK AGAIN - Q&A with Catherine today:
We cover:
A grouting story
How to get your parents active
Protein intake
10min workouts
Sleeping tips
Pull ups
@Catherine_ESGfitness
@ESGfitness
ESGfitness.co.uk
**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
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 ESG@ESGfitness.co.uk
ESGfitness.co.uk
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
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
**I mostly do these episodes as an excuse to talk to Hannah I hope you enjoy them too!
In this episode we talk about the Vegan diet, the environmental impact of your diet, what swaps you can make and how to go vegan if you choose to.
Then we go over our favourite Kevin Kelly quotes & unpack*ESGfitness.co.uk* @**ESGfitness
Q&A with Shona and Catherine today
Topics include:
Sweeteners and their impact on insulin and taste,
The strawberry tart debate,
Reactive vs Proactive dieting,
PCOS and HIIT,
Self sabotage
& more!
Enjoy
ESGfitness.co.uk
One common reason people fail on their diets is that they jump to solutions.
This episode will talk you through how to approach dieting for success.
If you need any shoot me a message
@ESGfitness
or apply for coaching:
ESGfitness.co.uk
Andy joins me for a Q&A
DHEA, HRT and menopause
Pub pies
Calories in pork belly and meals out
The accuracy of calories on menus
Progressive overload and building muscle
Enjoy!
@ESGFitness
ESGfitness.co.uk
**2 common thought processes that hold you back:
1) falling in the F it bucket/ off the wagon and on/ off dieting.
2) 'You only live once' mentality
This episode will give you a new perspective on both*ESGfitness.co.uk* @ESGfitness**
Q&A with Catherine:
How to avoid yo-yoing dieting,
How to manage eating out multiple times a week,
Getting through covid recovery
Scottish words we can't say
Doms
Restless legs
Journaling (of course!)
Low carb
@Catherine_ESGfitness
@ESGfitness
ESGfitness.co.uk
One of the under considered reasons you're struggling with fat loss.
I discuss overtraining, exercise and hunger and why it might be holding you back.
I also walk you though the mental barriers to fat loss.
ESGfitness.co.uk
@ESGfitness
Q&A episode with Shona
Topics include:
Buffets on holiday
Food environment and impact on choices
Happiness, having children and the difference between men and women
PCOS & carbs
Words and influence - how your words can influence your reality
Loneliness
Activity monitors
What we love about each coach
@ESGfitness
ESGfitness.co.uk
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
**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**
Maintenance mindset, the importance of technique & diets don't work
with Andy!
ESGfitness.co.uk/committo6
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
How to approach your goals to get better results.
Plus a slight tangent into journaling, knowing yourself and how being accountable to yourself will change your life.
ESGfitness.co.uk
@ESGfitness
Today's topics include:
A journal update
The importance of fat in your diet
How insane the scale weight obsession is
DOMs
Process goals
Deloads
And weeeeee Cathy
Enjoy!
@ESGfitness
ESGfitness.co.uk
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
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
Some pros, cons and practical tips for fasting.
If you try it let me know how you get on
@ESGfitness
ESGfitness.co.uk
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
Do you ever feel Imposter syndrome, lack of confidence or fear of failure?
Good, you're not a psychopath.
This episode will help you!
You may also enjoy this podcast
And:
ESGfitness.co.uk
AFmentors.com
Shona, Catherine & ESG here for the Q&A
Some fantastic questions including:
Discussion on addiction and increasing the pleasure you feel from life
How long it takes to stop emotional eating
Thoughts and experiences with Alcohol
Periods of low motivation
Pregnancy & health and fitness goals
Plus much more!
ESGfitness.co.uk
@ESGfitness
This episode is all about behavioural science (expect A LOT more of this)
& WW (weight watchers), how they use pretty clever behaviour science tricks
@ESGfitness
ESGfitness.co.uk
**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
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
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
Regret is a horrible feeling but it can be a great lesson.
Here is how to learn from your regrets (& make yourself feel better about them!)
ESGfitness.co.uk
@ESGfitness
Shona & Catherine join me for a Q&A live
Topics include:
Emotional eating
Responding Vs reacting - examples
Alcohol and muscle growth
Celebrations that don't involve food or alcohol
MUCH MORE!
Enjoy :)
ESGfitness.co.uk
**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)
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
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
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
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
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
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
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
Mindset reset part 1: Self compassion & mental approach to dieting
Your worksheets are here
More info on commit to 6 here:
ESGfitness.co.uk
Shoot me a message here:
@ESGfitness
Andy & Catherine join me for a Q&A live
Topics include:
**Traits of successful people,
Reframing,
Self compassion,
Failing up,
Cold exposure & brown adipose tissue.
MUCH MORE!
Enjoy :)**ESGfitness.co.uk
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
**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)
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
Lessons from successful dieters
And a discussion on feeling stuck on low calories
PS sorry for the jet lag rambles
@ESGfitness
ESGfitness.co.uk
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
*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
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
Let me show you the beauty of imperfect action and convince you this is how you should live your life.
Learn to stop worrying so much about what could go wrong and start to build trust in yourself that you will do your best with whatever life throws at you.
...Inevitably we know that that is all we ever can do - yet we still hold ourselves to these unrealistic expectations and trip ourselves up.
@ESGfitness
ESGfitness.co.uk
Q&A episode with Catherine & ShonaThe 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
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
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
The impact of sleep,
Fault Vs Ownership,
Anti diet and disempowering messaging
@ESGfitness
ESGfitness.co.uk
Hello!
Commit to 6 welcome live!
including:
Post event hangovers (success hangover)
FOMO at your own wedding
Overwhelm reframed
& self sabotage
@ESGfitness
ESGfitness.co.uk
**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
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
**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**
**This episode is all about mindset, ageing, fear of ageing the impact of exercise & menopause.
We are all going to age so it’s relevant no matter what age you are but if you’ve ever told yourself I am too old to do X, its all down form here or awww those were the good old days then listen in.
This is for you!
@ESGfitness**ESGfitness.co.uk
Hello lovely listener,
Here is a Q&A episode with Andy and Catherine.
Topics covered:
How to stop over eating in the evening,
How foods can impact your mood,
DOMS & recovery,
Imperfect action Vs consistency
Evening routines
@ESGfitness
ESGfitness.co.uk
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
This episode is all about common dieting mistakes and how not to fall for them.
@ESGfitness
ESGfitness.co.uk
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
If you are starting a diet in January please listen to this.
Make this year the year you fix the all or nothing approach
@ESGfitness
ESGfitness.co.uk
A broad variety of topics covered on this including:
**How to actually set boundaries,
FOMO,**
Should we have therapy dogs in prison?
Trans rights
The best advice ever given
Menopause symptoms
Spin classes
& Happiness misconceptions
Enjoy!
@ESGfitness
ESGfitness.co.uk
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
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
**If you struggle with the all or nothing mentality, perfectionism and ‘on/off’ dieting this one is for you.
@ESGfitness**ESGfitness.co.uk
**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
**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**
**Has the fitness industry become too soft?
& why tough love is needed.*ESGfitness.co.uk* @ESGfitness**
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
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
**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
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
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
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
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
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
Coming to you LIVE from the bathroom of our apartment in Mexico!
This episode is all about taking action.
My aim is to inspire you to take action with this one so get read.
Enjoy!
@ESGfitness
@AFmentors
ESGfitness.co.uk
**Solo Q&A:
Binge restrict cycle
The power of the mindset shift
What time should I eat?
If an 8 hour eating window optimal?
How do I get more protein in? And why does it matter?
How awesome the values podcast was*ESGfitness.co.uk* @ESGfitness**
**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
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
**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**
We know that dieting success is more about human behaviour than it is about macros splits or calorie targets.
Most people know what to do but don't action it.. This episode will help.
PLUS:
FREE mindset coaching,
FREE journal prompts
& Some changes we have made to the commit to 6 program to give even more support.
ESGfitness.co.uk
@ESGfitness
**Andy and Emma here for a Q&A
Our approach to coaching
Resistance training Vs cardio - does it matter when?
Best exercise for fat loss
Motivation Vs Discipline and mindset work around motivation
Not overwhelming Catherine haha**
**The problem with comparison
@ESGfitness
@Andy_ESGfitness**ESGfitness.co.uk
**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/committo6AFmentors.com*
Shona & Emma are here for a Q&A:
-
Are we pathologizing emotional eating?
-
You can do both! - performance and physique
-
Identity and freeing yourself from self imposed pressure
-
The best time to workout
-
The environmental impact of your diet - would knowing this change anything for you?
ESGfitness.co.uk
@ESGfitness
**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.comESGfitness.co.uk @ESGfitness*
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
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? ESG@ESGfitness.co.uk
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
Some thoughts on the pursuit of happiness, how we think about happiness and how we can be happier.
Enjoy!
ESGfitness.co.uk
@ESGfitness
A great episode to listen to if you are feeling overwhelmed.
@ESGfitness
ESGfitness.co.uk
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
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
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
The welcome Q&A with the full crew!!
ESGfitness.co.uk/committo6
@ESGfitness
@Andy_esgfitness
@Catherine_esgfitness
**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**
Q&A with Andy:
Mind muscle connection
Who benefits from supplements most?
Food addiction
Reverse dieting
Career paths
ESGfitness.co.uk
@Andy_esgfitness
@ESGfitness
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
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
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
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
Q&A with Andy:
DNA testing
Morning routines
Running Vs Weights
Biohacking
Taking the pressure off
Carrot Vs Stick
ESGfitness.co.uk
@ESGfitness
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
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
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
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
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
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
@ShonaStrongESGfitness.co.uk
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
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
Hello!
This episode is a little different and very awesome.
Emilia and I discuss a number of topics that came up form the EIQnutrition webinar.
including:
Resting metabolic rate changes and whether they are permanent,
How to remove tracking,
Under reporting - how to approach it with clients,
Fat loss without tracking,
How to change client's negative self talk,
The term nutritionist...
Head over to EIQnutrition.com to learn more.
Andy and Emma (lol me, I write these but you sound more important in 3rd person right..??) are here for a Q&A. We cover:
Creatine (obviously)
3 key tips for maintenance
Stress and fat loss
Being nervous, optimal level of arousal and impact on performance
Mindset wins
BCAAs and human hair ewww
and much more,
If you enjoy the podcast please give it a share, rate and review!
@ESGfitness
ESGfitness.co.uk
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
My theory on finding true happiness
A message to those starting commit to 6
How to enjoy your holiday and not let your diet take over your life
The importance of scale weight.
@ESGfitness
ESGfitness.co.uk
**Andy & Shona join me for a Q&A
-
Can I still diet during pregnancy?
-
Can I still exercise?
-
Exercising with chronic illness
-
How body image changes as we age
-
Should your goals be time capped?
-
Weighing kids - pros and cons..
@ESGfitness**
www.ESGFitness.co.uk
**- STOP ATTRIBUTING YOUR HAPPINESS TO WHAT YOU USED TO WEIGH.
-
How happiness is probably related to weight
-
How to break negative self talk
-
Why your goals don’t matter
@ESGfitness**www.ESGFitness.co.uk
This recording is from a discussion on body image Dan facilitated.
I very much enjoyed it we discussed:
-
What body image is and isn't
-
The impact what you say about yourself has on others
-
Social media and body image
-
How to market as a coach while being mindful of body image
-
Whether you should use progress photos
-
How to help someone improve their body image
-
How to give better compliments
I hope you enjoy!
@ESGfitness
www.ESGfitness.co.uk
Q&A episode with the OGs! - Andy, Shona & Emma
We cover questions from the commit to 6 group including:
Can increased breathing help DOMs?
Pull up advice
Fibre intake and toilet habits
Non scale victory - I am a nice person!!
Rest times
Exercise post surgery and how to maintain muscle while recovering
Heat and exercise perfomrance
The accuracy of calorie trakcing
If you want to join us on the next commit to 6 intake click HERE
@ESGfitness
Dieting psychology and why one diet works for some people but not others
PLUS
Using loss aversion to your advantage & how to implement this into your diet.
@ESGfitness
ESGfitness.co.uk
Q&A from COMMIT TO 6 check ins with Andy:
-
Has exercise helped my period pains?
-
Can the pill impact my diet & exercise? What are the side effects?
-
Volume of training for building muscle Vs strength
-
High and low calorie intakes, Zig Zagging calories
-
How to increase your deadlift weight
-
The pros and cons of patience
-
Lockdown in Sydney - how to make the most out of it
-
Holiday tips!
-
Should kids use fitbits?
And more!
For coaching head to:
ESGfitness.co.uk
@ESGfitness
COMMIT TO 6 Q&A episode with coaches: Andy & Catherine
Topics include:
**Tips for pre race mindset
Emotional eating stategies
Lactate
PCOS and fat loss
Does cardio fit with your goals?
Caoches who have coaches
Dealing with social gatherings**
And much more!
ESGfitness.co.uk
@ESGfitness
If you struggle to get your head around the scale weight this episode is for you!!
Do you let the scales dictate your progress? impact your mood? make you feel like you're not making progress?
LISTEN TO THIS!
@ESGfitness
ESGFitness.co.uk
**Have you ever ruined your enjoyment of something you loved by putting too much pressure on yourself, my setting targets, by turning it into work or giving yourself expectations?
This episode will take you back to your love of what you do and remind you to enjoy the process.
@ESGfitness**ESGfitness.co.uk
COMMIT TO 6 Q&A episode with coaches: Andy & Catherine
Topics include:
Can I take creatine when pregnant?
How does exercise benefit cognition?
Exercise as the best anti aging intervention
CBD oil
Yes you do have time to exercise!
And much more!
ESGfitness.co.uk
@ESGfitness
We often think more choice is a good thing but what actually tends to happen is we become overwhelmed by options and choose the safest option:
Inaction.
Here is how to overcome that.
@ESGfitness
www.ESGfitness.co.uk
COMMIT TO 6 Q&A episode with coaches: Andy & Catherine
**Topics include:
Creatine
Water retention
Protein Vs Calories
Mindset tips
Trusting yourself
Group norms
Your biggest asset - YOU!**
And much more!
ESGfitness.co.uk
@ESGfitness
Andy and Emma do a Q&A for the free trial group and then cover limiting beliefs that hold you back.
And obviously pull them apart for you!!
Hope you enjoy.
Coaching >>> esgfitness.co.uk
@ESGfitness
**Okay that was a click bait title but hear me out.
I also touch on why trusting yourself is so important.
I hope you enjoy!!
@ESGfitness**ESGfitness.co.uk
Q&A episode with coach Andy.
Topics include:
**-Can you intuitively eat and maintain weight?
-
When to reframe and when not to reframe
-
Mindset around injury
-
Figuring out your WHY
And much more!**
ESGfitness.co.uk
@ESGfitness
This episode covers the marathon analogy.
How to pace fat loss.
You can diet too fast but you can also diet too slow.
Oh and here is the link to the free group.
And here is where you can sign up to commit to 6
See you there!
@ESGfitness
Q&A episode with coach Andy.
Topics include:
-
The importance of resetting goals
-
Some thoughts on habits (more on this soon! - I have a lot to say - SHOCK)
-
Excuses Vs Solutions
-
Accepting that results will be slow if you are already at a high level. If you are already awesome then being even more awesome is a slower process.
-
Being busy and ease of fat loss
-
The impact of sleep on fat loss
-
How quickly do you lose strength and how long does it take to get it back
I loved this one! I hope you do too.
ESGfitness.co.uk
@ESGfitness
Q&A episode with Shona & Catherine.
We manage to cover many topics. Everything from how to regain your period to who wrote the notebook.
including:
Traps.
Thoughts on fruit post workout
Making up for over indulging in hindsight
Muscle distribution and genetics
Being centre of attention
We hope you enjoy!!
@ESGfitness
To join commit to 6:
ESGfitness.co.uk
**This episode is all about motivation:
-
Genetics and motivation
-
Evidence based advice to increase motivation
-
The motivation paradox
-
Diet considerations
@ESGfitness**ESGfitness.co.uk
Up close and personal trainer Episode with Shona.
Being a scorpio
Sayings we hate
Virtue signalling
@ShonaStrong
@ESGfitness
ESGfitness.co.uk
**We have the incredible Hannah Ritchie on the podcast today for a vaccine update.
We discuss some of the common fears around vaccines including:
Blood clots,
Tinitus,
Pregnancy,
Efficacy,
Long term side effects.
We also touch on long covid, covid rates, antivaxxers, a 3rd wave, travel and covid variants.
I hope this is helpful and useful!**ESGfitness.co.uk
Solo episode:
The value of coaching (it is not meal plans)
Survivorship bias
The attributes of success
'You can’t get upset about the results you didn’t get from the work you didn’t do.'How to increase your calories & lost more fat
@ESGfitness
ESGfitness.co.uk
**Andy is here for a Q&A in the commit to 6 group:
Some really awesome Qs (I always say that but they REALLY are!)
-
Perfect day exercise
-
Can you get stronger without building muscle and vice versa
-
LUNGES
-
How often you should change your workout
-
How hormones influence fat loss
-
Your genetics
-
Visceral Vs subcutaneous fat
Enjoy!!**ESGfitness.co.uk
SHONA is back... it's only been a week but I've missed her.
We discuss:
Perineal massage which is apparently very similar to putting in contact lenses
The menopause
Food preoccupation
And quotes
Enjoy!
@ShonaStrong
@ESGfitness
ESGfitness.co.uk
Q and A with Emma and Andy.
We cover some AWESOME questions from the commit to 6 group and committed check ins topics include:
Naps
Aging and weight gain
The cutting/bulking cycle and long term muscle mass gain
'Functional' exercise
Subjective Vs objective hunger
When to move to maintenance
TINKCERING!
www.ESGfitness.co.uk
@ESGfitness
Do you exercise a lot and have a fear of reducing that amount of exercise?
Hopefully this podcast can help you get your head around this.
Starts with a little pep talk on effort and regret too.
Enjoy!
For coaching head to:
ESGfitness.co.uk
@ESGfitness
Solo episode on positivity.
How to stop letting minor annoyances ruin your enjoyment of life.
Also some chat about AFmentors and why helping others win is like winning twice!
@AFmentors
@ESGfitness
www.ESGfitness.co.uk
Q&A from Commit to 6 coaching group.
Topics:
Are you failing to meet your goal because you dont want it enough?
Cardio and fat loss
Cardio and cardiovascular health
Limiting beliefs
Reassurance
Athlete's not being robots
And much more!
www.ESGfitness.co.uk
@ESGfitness
**Solo episode:
This episode discusses broadly how we make decisions, some of the common flaws we have int his area and how to make sure you are making the best decisions.
I also discuss limiting beliefs and practical tools to over come them.
I hope you enjoy!!
@ESGfitness**www.ESGfitness.co.uk
In this Episode we discuss some limiting beliefs that came up in the Free group,
The power of surrounding yourself with positive people,
And the importance of questioning your own beliefs about your ability.
Enjoy!
www.ESGfitness.co.uk/committo6
@ESGfitness
NEW COACH CATHERINE INTRO!!!
We discuss a post from the commit to 6 group on goals.
We go deep!
This is a must listen episode.
We also discuss the most underrated vegetable..
esgfitness.co.uk
@ESGfitness
Q&A from the free group.
Lots of great Qs, also ft. lots of laughing
Topics include:
Aggressive dieting,
C- sections,
Recovery from ops,
Impatience,
The name SHIVON.
www.ESGfitness.co.uk
@ESGfitness
The number one reason people don't reach their goals is because they give up.
I want to shift the focus around how you are thinking about your progress to avoid you giving up.
When you dig a little deeper the goal is never really to look a certain way or weigh a certain amount.. it is to FEEL how you think you will feel in that body.
If you want to join the free group click here
@ESGfitness
Commit to 6 Q & A quickly turns into a therapy session haha!
We cover:
Why people do photoshoots,
The motivation behind become a PT,
How your partner should support your diet,
The binge dance,
Guano bowls,
The joy of a flat white,
Ruby training,
Gratitude,
Getting over the feeling of not being enough.
To sign up for the next intake of Commit to 6 head to:
www.ESGfitness.co.uk
@ESGfitness
The magic of commit to 6 isn't the actions per se its the mindset behind them.
You probably don't need to completely overhaul your diet but you do need to change the way you're thinking about it and that is so powerful!
This episode will help you do that.
www.ESGfitness.co.uk
@ESGfitness
The up close & personal trainer podcast is back to discuss social norms that need to die & other important questions like should you shave your pubes before giving birth.
Esgfitness.co.uk
@Shonastrong
@ESGfitness
Commit to 6 Q and A
Eating with family and how to enjoy the unexpected cheeseboard,
Tracking or not tracking moving forward,
Good morning Britain man being vile,
ROUTINE,
Vegan protein,
And much more!
Coaching: www.ESGfitness.co.uk
@ESGfitness
@ShonaStrong
@Albalifestyle
This is probably what is holding you back from your goals.
Lack of commitment doesn't come from lack of discipline or motivation it usually comes from not truly believing you can achieve your goal.
You can't fully commit to something you don't believe in.
‘The 2% difference between 98% and 100% is the chance you give yourself to opt out’
If you are struggling to meet your goals invest 20mins and listen to this.
I would love to know your thoughts.
@ESGfitnessWww.ESGfitness.co.uk
**Commit to 6 Q and A
Self-sabotage
Scale weight
self-fulfilling labelling
Fueling performance
Gym fear
Biggest fat loss struggles
Fasting and cognitive function
Coaching: www.ESGfitness.co.uk @ESGfitness
@ShonaStrong
@Albalifestyle**
Commit to 6 Q&A
Shona, Andy and Emma cover:
How to deal with days that throw a spanner in the works
Can you prep for a bodybuilding show without impacting your relationship with food?
Should you say yes more?
The best training splits
Setpoint theory
unilateral exercises and fixing imbalances
And much more!
To join commit to 6 head to:
www.ESGfitness.co.uk
@ESGfitness
**Fat loss IS like your bank balance.
And it is for all the reasons people don’t like this analogy
People don’t tend to like the comparison between your bank balance and your calorie balance. The common argument is that it is an oversimplification.
Let me tell you why I think it is a useful analogy and explore some of the very similar cognitive biases that mean we make poor food and financial decisions*www.ESGfitness.co.uk* @ESGfitness**
**Commit to 6 Q&A with the coaches:
This week Shona got a new hair cut which was very exciting for us all.
We also answered questions including:
How to move from an athlete’s mindset into imperfect action,
Is it okay to train with DOMs,
Coming out of lockdown and dealing with social events,
Drugs and cocaine,
Why we don’t focus on calorie burn for exercise,
Collagen supplements and much more!
@ESGfitness**www.ESGfitness.co.uk
**A sneak peek into the weekly EIQ nutrition seminars.
We cover:
Toxic positivity Vs the power of positivity - Emilia and I tend to have opposing views which always makes for excellent discussions
Self-handicapping
What to do when you feel fat**www.EIQnutrition.com
**If you want to make better and easier decisions then listen to this one.
I discuss how some of the worlds most successful entrepreneurs make decisions.
How to minimise regret.
Why positivity is important beyond just feeling nice.
& much more.
Enjoy!*www.ESGfitness.co.uk* @ESGfitness**
In this episode, I discuss my approach to maintenance, my current training, the science behind why minimal effective dose training works, the law of diminishing returns and how to get your head around exercising less if you are prone to over-exercising.
I hope you enjoy it!
@ESGfitness
www.ESGfitness.co.uk
Commit to 6 Q&A episode.
The first week of commit to 6 means lots of awesome questions.
We cover:
Building muscle & losing fat- how long can we keep doing this?
How to monitor recovery?
What to prioritise at the gym?
Insulin & insulin resistance- how do I know if I’m insulin resistant?
Weight gain in a surplus- what you expect (more on this in episode: 170)
Am I eating too much protein if I am over the target?
Should we take vitamins?
Are smoothies a good way to get in fruit and veg?
Why do muscles hurt so much after plyo?
And much more!
Hope you enjoy 😊
Www.esgfitness.co.uk
**@shonastrong
@ESGfitness
@alba_lifestyle**
If you have a fear of failure or are reluctant to try things because you're worried they won't work out this episode is for you!
There is an exercise in here too which you should try!
It's been really useful to me.
Hope you enjoy!
www.ESGfitness.co.uk
EIQ
AFM
**This is part 2 of the confidence podcast.
I discuss self-esteem, common characteristics of someone with high or low self-esteem and how the right coach can increase your self-esteem.
I also touch on anti-diet and what they miss about good diets and the replication crisis in research.
I hope it’s useful! I would love to know your thoughts:
@ESGfitness*www.ESGfitness.co.ukEiqnutrition.com*Appliedfitnessmentoring.com
Q&A Episode with the ESGfitness coaches.
We cover:
Dealing with perimenopause,
Dealing with anxiety,
Scottish politics,
Removing the stigma from seeing a therapist,
How to approach nutrition with children,
Tips to sleep better,
Water retention and creatine,
'Drink more to shrink more'?????
The (lack of) benefits to foam rolling,
Growing calves, mindful eating and body dysmorphia.
If you want to work with us head to:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
**In this episode I go over 4 actionable tips to gain perspective that I doubt most of you have tried!
I also break down confidence and self efficacy to give you actionable ways to build your confidence and start HASHTAG LIVIN YO' BEST LIFE!
@ESGfitness**www.ESGfitness.co.uk
appliedfitnessmentoring.com
Dr Emil is back to go over some questions we got from personal trainers.
In this episode we discuss:
-
Finding your niche
-
Identifying your values
-
Imposter syndrome
-
Charging for your service
-
Advertising
-
Outsourcing
@ESGfitness
@AFmentors
esgfitness.co.uk
appliedfitnessmentoring.com
Metabolic adaptation is often miss understood.
Here I break down what happens when we diet and hopefully clear this up :)
I also explain reverse dieting and the pros and cons of this.
If you think this could help anyone you know please share it with them - it is really appreciated!!
@ESGfitness
www.ESGfitness.co.uk
Q &A Episode with the ESGfitness coaches.
We cover:
**Emotional eating,
Cold shower experiment,
Going back to 'normal' post lockdown,
Maintenance calories**
& soooo much more. Gosh it was excellent. I hope you enjoy!
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
Another mindset podcast:
Tips on how to make sure you aren't making dieting harder than it needs to be.
A discussion on delayed reward.
How to stop **ruining the journey by worrying about the destination.
Please share if you enjoyed!
@ESGfitness**www.ESGfitness.co.uk
**The quickest way to upgrade yourself is to surround yourself with people doing better.
The people who you surround yourself with influence you.
Studies have shown if people around you lose weight, quit smoking, or start doing drugs you are more likely to do so, too.**
Don't let yourself be the big fish in the small pound.ESGfitness.co.uk **@ESGfitness
@AFmentors**
Q &A Episode with the ESGfitness coaches.
We cover:
The difference between binge eating and eating more than you had planned
Mental barriers to taking rest days
Protein requirements - what is optimal? what is realistic? What suits you?
Can you be too patient?
Managing shift work
& soooo much more. Gosh it was excellent. I hope you enjoy!
www.ESGfitness.co.uk
**@shonastrong
@ESGfitness
@alba_lifestyle**
This podcasts covers:
A bit about our backgrounds
Why we started AFM
What we want to create
Who its for
Being a good coach isn't enough. If you don't look after your business you can't serve yourself and you can't serve your clients.
@AFmentors
appliedfitnessmentoring.com
Investing in yourself is hard, scary and uncomfortable which is why most us shy away from it.
Let me break down the barriers people put up to investing in themselves.
This is going to be useful for anyone with any goals whether that is health, fitness, performance, fat loss, business, career related or self improvement in any way.www.ESGfitness.co.uk
The gang are back for a Q &A and chat.
We discuss:
Parenting advise- how to approach tough topics with kids
Protein timing- are high protein snacks a good idea?
Those scales that measure body fat - do they work?
and much more!
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
Paralysis by analysis?
Are big goals holding you back from taking action?
ARE YOU GOING TO STARVE TO DEATH LIKE THE DONKEY!?
No, sign up to commit to 6 here: www.ESGfitness.co.uk
haha what a pitch..
Also a few thoughts on believing in yourself & not holding yourself back and rude people...
Hope you enjoy!
The gang are back for a Q &A and chat.
We discuss:
Cheat meal deal breakers
Massage guns
How important is meal variety
'shocking' muscles
& The worst chat up line
and much more!
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
This episode includes a short feminist rant & tough truths including:
You are miles from your genetic potential
I can’t actually means I won’t
It’s both empowering and overwhelming to realise you are in control of your results.
No one is better than you but you’re not better than anyone
You can’t always trust what your thoughts are
www.ESGfitness.co.uk
@ESGfitness
The gang are back for a Q &A and chat.
We discuss:
IWD,
Rangers,
Paula Radcliffe
Drugs in sport
Shoes for running
CREATINE (of course)
and much more!
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
**A lot of people get hung up on what the calorie calculator says or worse.. feel like a failure because they haven’t got results from following the numbers the calorie calculator told them to.
Let me explain why these are over simplistic, the factors that influence energy expenditure, how vast and complex these are and that it’s totally normal to need some more support.
They tell you what to do but not how to do it.
There are also a few pep talks in here :)
I hope you enjoy,
if you do please give it a share!
@ESGfitness**www.ESGfitness.co.uk
Q&A Ep. with Shona and special guest Boris.
Topics include:
Weight lifting
Trying to fit to all in
Dealing with last minute changes to the plan
Productivity
Eating disorders & genetics
Much more!
Join commit to 6 here:
www.ESGfitness.co.uk
@ESGfitness
The gang are back for a Q &A and chat.
We discuss:
HIIT and resistance training in relation to muscle building
Body types
Protein and increased urination
Skin Care
Health foods and binging
and much more!
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
Some tough truths including:
-
The weekend is over 40% of your week
-
You aren't in a deficit if you're not losing fat
-
No one is coming to do it for you
-
You don't need to eat more to lose fat
-
YOU are the common demoinator
-
Your perfectionism is holding you back
-
You are comparing yourself to the exception not the rule...Survivorship bias
www.ESGfitness.co.uk
@ESGfitness
This is something almost all of my clients struggle with at some point whether that be in fat loss, maintenance or hypertrophy phases.
So the aim of this podcast is to help you get your head around increasing calories.
I go into why you may need to increase calories even if fat loss is your goal,
The mental barriers to doing this,
The importance of choosing a coach you respect
& much more!
I hope you find this useful.
If you do let me know!!
@ESGfitness
www.ESGfitness.co.uk
The gang are back for a Q &A and chat.
We discuss:
**Cancer heros!
PCOS
Death row meals
Protein nuances
Brown fat**
and much more!
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
How do you feel about things going back to normal?
Excited?
Anxious?
Nervous?
Overwhelmed?
Weirdly underwhelmed?
Unsettled?
All of the above?
You are not alone!
This podcasts gives you some tips to help!
@ESGfitness
www.ESGfitness.co.uk
This is the welcome live for the commit to 6 group.
If you are interested in a sneak peak into the program this is your chance.
Want to join us?
Join the waiting list at
www.ESGfitness.co.uk/committo6
**Impatience is quite possibly the reason you’re not getting results.
If you are frustrated by lack of results YOU NEED TO LISTEN TO THIS!!!
@ESGfitness**www.ESGfitness.co.uk
I have the pleasure of having Dr Emil on the podcast for some life chats.
We discuss:
Going against conventional and societal norms
Money and happiness
Keto experiments
Finding your goals and values
Living a life that is purposeful
www.ESGfitness.co.uk
@ESGfitness
Today's episode is on the sunk cost fallacy.
**Sunk cost is the tendency to plow more resources into continuing in the wrong direction because of your initial investment in time, money, effort.
It’s staying in a loveless marriage because you’ve been married for 10 years.
Continuing to walk in the wrong direction because you’ve already walked 2 miles that way even though you are going the WRONG WAY.
Putting more money into a failing business because of your initial investment.
I also discuss how you can channel this into using sunk cost to your benefit.
@ESGfitness**www.ESGfitness.co.uk
The gang are back for a Q &A and chat.
We discuss:
Full Vs Partial Range of motion
Vanity
Pride in your acheivements
How to create ab definition
and much more!
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
This podcast should help you think about what makes you different an unique.
In a saturated market how do you stand out??
I also talk about how amazing Andy and Shona are.. if you don't follow them already you should:
**@shonastrong
@alba_lifestyle**
www.esgfitness.co.uk
@ESGfitness
How obesity medicine works, the misconceptions and stigma around drugs for weight loss and the important of understanding hunger regulation.
This episode goes into leptin, leptin resistance and how body builders may have more in common with obese people than we think!
I also read out a really thought provoking client email
www.esgfitness.co.uk
@ESGfitness
The gang are back for a Q &A and chat.
We discuss:
Come back after injury or illness
Commenting on other's appearance
Concussion in rugby
Sitting with your feelings
HRT and menopause
and much more!
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
Why most diets fail
A better way to approach health
The importance of fitness for health
Noticing and changing unhelpful thought processes
www.esgfitness.co.uk
@ESGfitness
If you worry about stress and especially if you stress eat this podcast is for you.
Give me 15mins of your time to change your view on stress
@esgfitness
www.esgfitness.co.uk
Solo podcast answering the question:
What makes a good marathon runner.
And I share THE secret to success
www.esgfitness.co.uk
@esgfitness
The gang are back for a Q &A and chat.
We discuss:
**Diet breaks
Motivation
Emotional eating in men
confusing anti diet messaging
Tiktok
THE ICK**
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
The art of saying no more so you can say yes when it matters.
Avoid the temptation to say yes to everything and instead choose your yes's and turn up 100%
@ESGfitnesswww.ESGfitness.co.uk
The gang are back for a Q &A and chat.
We discuss:
**Some deep questions to start
When to tough love
Sugar cravings
Compliments
Committed program
Training volume**
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
**I used to think self compassion was wishy washy crap for hippies who wanted an excuse to accept mediocrity, avoid hard work and meditate all day.
Needless to say I was wrong and here is a podcast all about why self compassion will make you more proactive, procrastinate less. enjoy life more and remove your fear of failure.
Give me a tag on instagram and let me know if I have managed to change your mind:@ESGfitness
to work with me head to:**www.ESGfitness.co.uk
**The pit falls of charging for your time not your value
Trading time for money and why people under charge
Productivity tips that don’t just save you time they make you time
Why bigger problems are better but how to get around it*www.ESGfitness.co.uk* @ESGfitness
@Appliedfitnessmarketing**
**Productivity pt 1
Creating a career you love by moulding your role in your business around things you like doing.
When to refer out to increase productivity and enjoyment
& how to become more productive by working less**
**@ESGfitness
@Appliedfitnessmarketing**
How to use the cost benefit principle to make better decisions in your life and avoid regretI use a cost: benefit calculation to decide whether something is actually worth doing.
It involves asking 2 simple questions:
What is the benefit of this action and does that benefit out weigh the cost?
This will help you decide when to stop fat loss, when to add a workout, when to buy another fluffy pillow... (you'll see)
www.ESGfitness.co.uk
@ESGfitness
The gang are back for a Q &A and chat.
We discuss:
Drugs in sport
Heart rate and health
How does Caffeine give you energy
Building Abs
Genetic potential
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
@shonastrong
@ESGfitness
@alba_lifestyle
A different way to look at perfectionism.
The notion of success shadows:
**Your biggest strengths can also be your biggest draw backs
& how you can minimise this and find positives even in your 'problematic' traits.**www.ESGfitness.co.uk@ESGfitness
The gang are back for a Q &A and chat.
We discuss:
Work ethic in pro footballers (not all)
Transgender athletes
Surprising correlations
The composition of your extra calories for building muscle
Join the next commit to 6 intake here:
www.ESGfitness.co.uk
**@shonastrong
@ESGfitness
@alba_lifestyle**
**Ep. 176 - Fear of ageing, Exercise & Heath, Menopause
Emma explores the fear of ageing
The anti ageing effects of exercise
How to change your mindset so that you don’t have to live with regret
For coaching heard to:*www.ESGfitness.co.uk* & let me know what you thought of the podcast @@ESGfitness on twitter/instagram/Facebook**
Debunking the myth that you cant build muscle at home with minimal equipment by taking a walk through the science of building muscle.www.ESGfitness.co.uk @ESGfitness
Hannah is back to discuss the environmental cost of your diet
We explore:
What climate change/ global warming is.
What the environmental cost of different aspects of your diet look like.
The changes we can make that would have the biggest impact.
And here is a new one.. how little protein could you get away with eating?
In this podcast you will discover that you don’t have to go full vegan to reduce your carbon foot print.
You also may be surprised the advice around packaging , organic food, protein and eating local.
Www.esgfitness.co.uk
@ESGfitness
**Moving away from a perfectionist mindset has quite literally changed my life (I am aware of how cheesy that sounds)
I discuss the impact of starting. How going from 0-1 is the hard part but is the part that causes the most impact.
How a perfectionist mindset holds you back in every area of your life and how to avoid it
If this doesn’t motivate you to start nothing will haha!
I hope this was useful. I would love to hear your thoughts @ESGfitness**www.ESGfitness.co.uk
The coaching team are back for another Q and A episode. Some brilliant topics including:
How long until I see results?
Migraines
Ice baths & passion!! plus some hate mail
Puppy training
An exercise physiology class haha
www.ESGfitness.co.uk
**@shonastrong
@ESGfitness
@alba_lifestyle**
I am joined by Coaches Andy and Shona to go over some really awesome client questions including:
How to stay motivated during cold, dark, wet winters
Hormone replacement therapy & fat loss
Rest days
Comparing yourself to others
The important of resistance training independently of other forms of exercise
www.ESGfitness.co.uk
**@shonastrong
@ESGfitness
@alba_lifestyle**
Gaining weight after a diet when trying to build muscle is something that a lot of people stress out about
(especially us women)
Most can accept that they need to be in a surplus for significant hypertrophy yet don't want to gain weight.
In this podcast I go through how much weight you can expect to gain (using myself as an example and also people starting from higher body fat levels)
I discuss what the optimal body fat% is for building muscle,
Realistic rates of muscle growth,
Quite a large side track into leptin haha,
The mindset around building muscle and that it may feel uncomfortable- lean into discomfort.
If you would like some help building muscle head to www.ESGfitness.co.uk
@ESGfitness
**What is a ketogenic diet?
What are the pros and cons?
What’s all the fuss about ketone supplements?
Is keto better for fat loss?
@ESGfitness**www.ESGfitness.co.uk
The up close and personal trainer podcast is back!!
We discuss personal trainer deal breakers.
How important is it to you that your PT behaves a certain way and what puts you off?
And is it important they have the same morals/values/beliefs?
Give us a tag and let us know!
**@shonastrong
@ESGfitness
@alba_lifestyle**www.ESGfitness.co.uk
Q and A episode with Emma, Andy and Shona.
We cover:
Minimum effective dose exercise
Putting on muscle with lifting experience and in a deficit? is it possible? is it likely?
The 80/20 rule and a lot more!
Enjoy,
www.ESGfitness.co.uk
**There has been a lot of anti- diet chat recently. Predominantly focused around ‘diets don’t work’ and then the comeback ‘no, crap diets don’t work’ - neither is particularly useful without a better option so that is what I am giving you.
In this podcast you will learn how to set up your sustainable fat loss diet and why!
Please share with anyone who may find it useful and if you would like extra help then head to www.ESGfitness.co.uk**
Another Q and A episode where Emma is joined by Shona & Andy.
Topics include:
-
Book suggestions
-
not having DOMs
-
Being woke
-
Anti diet
-
Building muscle & genetics
-
Shift work
& more!
If you want to join us head to www.ESGfitness.co.uk
Some absolutely awesome questions from the group this week!!
Lots of topics covered including:
Anti diet, kettlebells, stress, caffeine & supplements
Enjoy!
www.ESGfitness.co.uk
Are you interested in learning more about nutrition either for yourself or to improve your coaching service?
If so, EIQnutrition is the course for you.
In this podcast we chat about the course and what you can expect.
For more information need to:
EIQnutrition.com
Q and A with Andy AND Shona!!
Woooo full team.
And an interesting discussion on winning mindsets
We hope you enjoy! Let us know your thoughts
**@ESGfitness
@ShonaStrong
@Albafitness**
I am joined by the Amazing Hannah Ritchie who is a researcher for ourwoldindata.org
We discuss everything you could want to know about the vaccine in a non bias, non judgemental way.
Hopefully this helps anyone feeling anxious about whether to take the vaccine or not.
We cover:
What a vaccine is
Why we have mutliple vaccines
How long it will take to roll out?
How long until you are immune?
What is herd immunity?
What is the success rates?
What happens if I dont take the vaccine?
What are the risks and known side effects?
And much more..
If you think it would help others please share :)
Q & A episode with Coach Andy:
We cover lots of topics including:
Getting back on track after illness and Christmas,
Binge eating,
External validation,
Focusing on the how and not over obsessing about the why
And much more!
To find out about coaching head to www.ESGfitness.co.uk
If you are thinking about joining commit to 6 or signing up to 1-1 coaching have a listen to this :)
Emma discusses the importance of moving away from a perfectionist mindset and how we emphasise this in our coaching
www.ESGfitness.co.uk
Emma and Shona have a Christmas debrief and discuss:
Commit to 6
How restriction can be a good thing
Measuring body composiotion
Getting back on track after a week of 'binging'
If you are interested in joining commit to 6 head to:
www.ESGfitness.co.uk
Q&A episode with Shona:
-
Measuring fitness
-
Intuitive eating in an obesinogenic environment
-
Body Composition changes
-
Diffusion of social responsibility
and more!
Enjoy!
www.ESGfitness.co.uk
LIVE from the commit to 6 free group.
Q and A including topics:
CBD oil
Will power and decision fatigue
How to get over acute weight gain..
Join us:
www.ESGfitness.co.uk
The first live form the Free 10day Commit to 6 group.
Shona and Emma discuss:
Why we are doing a free group
How to get the most out of the 10 days
The principles of commit to 6 (Imperfect action)
Questions including:
gym intimidation
identifying as being over wieght
how to program your training
Why IG models and progressive overload
&more
Enjoy!
www.ESGfitness.co.uk
WE ARE BACK with the up close and personal trainer podcast
We go over the LIZZO situ,
You're overhyped fitness (and non) thing,
The evolution of penis size,
The environmental cost of protein rich diets
And much more!
Enjoy!
www.ESGfitness.co.uk
Sunday afternoon catch up with Shona.
We discuss productivity and the importance of structure for any goal.
Shona offends everyone by comparing male PTs to Arnold clark sales men
Hope you enjoy!
www.ESGfitness.co.uk
One of my favourite topics!
I talk about the under appreciated importance of muscle in health and the significance of muscle mass in prevention and recovery from illness.
as well as the science behind muscle's role in the development of type 2 diabtes
I hope you find this useful and interesting!
www.ESGfitness.co.uk
We are back for another commit to 6 Q and A
We cover:
-
Tools for reduced anxiety over the Christmas period
-
Perfectionist mindsets
-
Fasted cardio
-
Genetic potential
-
Deadlift alternatives
And more..
www.ESGfitness.co.uk
@ESGfitness
Q & A Ep with Coach Shona
If you want support towards your goals head to
www.ESGfitness.co.uk & apply for coaching.
Commit to 6 group Q and A
We cover:
Motivation,
Entitlement,
Choices,
Opportunity costs,
Muscle protein synthesis,
Meal timing around workouts and real world significance,
Hydraption
and more!
If you are interesting in coaching head to:
www.ESGfitness.co.uk
Some of my thoughts this week.
As ever, I love to hear yours too so tag me in your feedback :)
@ESGfitness
www.ESGfitness.co.uk
Andy and Emma explore client questions from the week.
To find out about coaching head to:
www.ESGfitness.co.uk
The why behind your actions matters!
The same action can be healthy or unhealthy depending on why you're doing it.
Let me explain and increase your enjoyment of diet and exercise..
Coaching:
www.ESGfitness.co.uk
Q and A with Coach Shona.
We touch on coaching approaches
When you need tough love .. and when you need more support
Workout V steps
Strength workouts
Should I add a workout?
and...Suggestions for Emma's new haircut
www.ESGfitness.co.uk
Awesome Q and A with Andy
Including:
Discussion on hypertrophy/ fat loss goals
When to move from fat loss (WHENEVER YOU DAMN WELL WANT!!)
Metabolism myths
and much more..
www.ESGfitness.co.uk
For coaching
**Harsh truth time..
You’re not burnt out because you are working too hard.
It’s the not setting boundaries, not coming off social media and doing low level, low productivity work constantly that is burning you out.
You aren’t working too hard you are working for too long with zero out put. You’re ‘working’ all the time but you never actually focus and quite frankly your productivity is shit.
It is like trying to build muscle by doing 100s of body weight squats rather than actually lifting some weight and creating an adequate stimulus for growth… and then resting and recovering so that growth can occur.
The idea behind rest, recovery and adaptation is that you are able to come back and work harder.. not that you work less hard.
It is easy to fall into the trap of long hours and achieving very little. But you feel like you’re hustling because you’ve been on your laptop from 6am to 11pm. This is almost bred into us given how we are usually paid - for time not productivity.
Sure, you might be burnt out but it’s not because you’re working too hard.**
And anyway, it’s not really about working harder, I am not telling you that you need to work harder… it’s about working smarter.
-
Make a plan
-
Set time
-
Set boundaries
-
Turn off the internet
-
Have defined tasks/ a to do list
& do some focused work without distractions.
You will be amazed how much you get done in an hour if you turn your phone/the internet off and actually focus.
That way you will get more and higher quality work done AND have time to switch off/ relax.
I would love to know what you think: @ESGfitness
AMAAAAZEEEE Q and A with coach Shona.
No other way I would like to spend a rainy Sunday evening.
Many topics covered .. some high lights include:
-
How to program for optimal Hypertrophy
-
What happens when you over eat?
-How much of it goes to fat and how long does it take to see this?
-
Eccentric exercises.. pros V cons and who should be doing them.
-
Is yoga good for injury prevention?
Lots of love,
LADY Emma Storey-Gordon
www.ESGfitness.co.uk
Q & A with Andy:
Anti depressants & weight gain
Carb fear
Vegan protein
& more!
I would loooovveee if you like, share subscribe if you enjoyed this episode.
Coaching:
www.ESGfitness.co.uk
Bit of a brain dump of something I have been pondering about comparison being the thief of joy
Have a listen.
Would love to know your thoughts..
Client Q and A
Lots of topics including:
Werewolf vaginas
Deadlifts
Creatine
Mind-muscle connection
and more!
www.ESGfitness.co.uk if you want to join us for coaching :)
**Emilia and Emma talk to Ant Park and the Pure gym PTs about how to support your clients with nutrition.
We also cover what you can be doing for your business during lockdown.
And We discuss the EIQ course and what makes us different.
If you have any questions or want to learn more about EIQ head to:
Www.EIQnutrition.com**
Emma & Shona hop on a live in the commit to 6 group to discuss lockdown 2.0!
You will all be supported and come out the other side closer to your goals.
If you need help - ASK. Do not suffer in silence- a problem shared and voiced is a problem halved.
We also discuss ketogenic diets.
& hair extensions.
if you want to join commit to 6 for lockdown head to www.ESGfitness.co.uk
Shona and Emma discuss how to have a healthy pregnancy as well as some dos and don'ts
www.ESGfitness.co.uk
Andy and Emma discuss:
Gene editing
Brown fat
Gorillas
Eating out
Imperfect action
Why we idolise celebs
and more...
ESGfitness.co.uk
This week Emma and I discuss:
The Romanian Dog Adoption Conspiracy
Instagram Psychologists
Feeling the need to do Mental Health Work
Then Shona gets to know the “real ESG” with some quick fire questions
Andy and Emma answer client questions and give some tips to reduce stress which you haven't tried before..
Enjoy!
www.ESGfitness.co.uk
Lots of awesome questions.. as usual.
Creatine
Switching from fat loss
Performance Goals
1 rep max testing
getting enough fat in your diet
managing hunger and more..
www.esgfitness.co.uk for coaching
I often like to frame fat as something you have NOT something you are.
Today I discuss why I will continue to do that.
And why both diet culture and anti diet culture are ridiculous.
**It is a crazy time that we live in where diet culture assumes everyone wants to lose fat and anti diet culture assumes no one wants to lose fat and we should all just be happy the way we are.
Well I will stay firmly in the HUGE grey area in-between diet culture and anti diet culture where I believe if you want to change to better yourself then you bloody well can.**
**& you don’t have to justify that
One of the most amazing things about life is that we can change almost anything to some extent. Sure, love yourself but love yourself enough to work on yourself and change yourself , upgrade yourself to a better you. Thats what life is all about.**
An up close and personal trainer podcast with Shona.
We have a lovely catch up and then delve into setting goals for the rest of 2020 and the mindset shift from weight loss to maintenance or building
ENJOY!!
Client Q&A with coach Andy
Topics include:
Diet breaks
Deload weeks
How to increase volume
is having abs worth it??
Shona is back for an unclose and personal trainer episode YAAAAY.
We discuss people changing
Making decisions
AND WAYNE LINIKER IS SINGLE LADIES
Andy and I answer client questions including:
Metabolic adaptation
Strength V power
Drop sets or eccentrics?
Sugar and kids
Sleep and muscle growth
Self fulfilling prophecies
and much more
For online coaching head to www.ESGfitness.co.uk
A quick one from me today.
Many people think that just avoiding certain foods or not having them in the house will solve the problem. It won't. You are avoiding the problem.
Have listen and let me show you how to face the problem head on
For coaching head to www.ESGfitness.co.uk
Q&A ep. with coach Andy
We cover the questions from the commit to 6 group including
Supplements
Fasting
Bloating
and much more.
Enjoy!
Want to join the next commit to 6?
Head to www.ESGfitness.co.uk
**What we can learn from economics about making decisions & fat loss .. and some relevant examples.
This is a must listen!
If you implement this process it will improve your decision making skills and change your life.
Share and tag me if you found it interesting
@ESGfitness**
I have the magnificent Lucy Spraggan on the podcast this week.
We discuss everything from giving up alcohol to the impact of corona virus on the music industry, her coming out story and many tangents in-between.
I hope you enjoy!!
www.ESGfitness.co.uk
@ESGfitness
**Introducing my right hand woman Nicola.
Most of you already know her but I am sure you will learn a lot about her background and what makes her a) such an amazing human and b) such a brilliant and caring coach.
I am also VERY excited to say that she will be coaching on commit to 6.
We talk a lot about chronic pain. Our experiences and how there is a light at the end of the tunnel!
I really hope you enjoy this one.
Please share and tag us if you’ve found it useful or you have thoughts :)
Em x
@ESGfitness
www.ESGfitness.co.uk**
In this episode we discuss
Reframing your mindset
BCAAs AGAIN
We realise Andy doesn't understand what anonymous means
Cues for squats
And much more!
Q and A episode with Coach Andy
Holidays
Not allowing your mindset to hold you back
Journalling
Gmail letting us all down..
www.ESGfitness.co.uk for coaching
Q and A with Andy
We cover:
-
Barbel V Dumbell
-
Moving into a muscle building phase
-
Food volume and fat content of your diet
-
Peri menopausal workouts
Lots more!!
Enjoy :)
Share and Tag us if you enjoy - we love that!
Hello!!
I am back! Feels like ages (has been less than a week)
I feel REALLY anxious so used this podcast to distract myself by answering some awesome Qs from check ins:
-
The importance of protein recap
-
The difference between negative self talk and tough love
-
Heart rate max
-
Workouts Vs steps for fat loss
AND LOTS MOREEE...
Thank you everyone for the kind messages and support.
Lots of love! xx
In this episode we discuss shame in various forms.
& Our thoughts and experiences.
As ever on the up close and personal trainer podcast, we are not experts. We just like discussing things!
Em&Sho x
Q and A Episode with Coach Andy.
-
why 100g protein?
-
snacking V meals
-
Short sharp sessions
-
Metabolic adaptation
AND MORE!
Interested in coaching? head to:
www.ESGfitness.co.uk
Our first guest!
We discuss some deal breakers..
Listen in and see if they would be deal breakers for you too..
Another Live Q and A for the coaching group.
Some topics covered:
-
The gyms aren't opening but let's focus on what we can control
-
Cravings - should you listen to them?
-
Disassociating food and emotion
-
intermittent dieting
Enjoy!
Enjoy the podcasts and want some help reaching your goals?
Apply for coaching below:
@ESGfitness
Www.ESGfitness.co.uk
HELLO!
This week we discuss the new measures the government are taking to tackle obesity and then move on to a Q and A.
Including:
Deadlifts
DOMs
Rest days
Completing Tinder while losing fat
And much more,
If you enjoy please share, rate, review and all the lovely stuff.
Thank you!
ESG xx
Q and A podcast with Andy
We cover:
- How to come out of lockdown
Recap on holidays and eating out/ social occasions
Why you might not want an expert
Commit to 6 principles and key words
And lots more
Enjoy!!
Up close and personal trainer podcast
Weird Fetishes
Rule 34
Deflating bosu balls
And also some coaching thoughts..
Q&A episode
-
Too much data - HR, steps, sleep, food tracking, energy expenditure etc etc
-
Muscle protein synthesis and fasting
-
Can I be in a bigger deficit?
-
What happens if I eat too little and plateau?
and lots more..
You can join the next commit to 6 intake at www.ESGfitness.co.uk
We start 20th July!
Something a little different from Shona and I in this one.
Really enjoyed this podcasts.
We discuss investing in your future but balancing that with enjoying the present.
We also talk about the importance of your actions aligning with your values.
If you enjoy please do like, share subscribe!
Lot's of love!
This is one of my favourite episodes ever! (and we are on ep. 95!!)
Topics include:
How many grams of fruit and veg?
do avocados spot reduce fat?
if you were in a 350 cal deficit on one day, is that 1/10th of a pound literally going to leave your body that day, or does it accumulate and fluctuate over time and drop off later?
Muscle engagement cues
Joe wicks tells us alcohol blunts fat burning
Is yoga good for injuries??
For coaching head to www.ESGfitness.co.uk
Upclose and personal trainer episode.
We discuss:
Britney
Pride
Condoms being to small
moon cups and more..
ENJOY!!
**BIG NEWS!!
We have a new coach at ESGfitness.
Shona Denovan. One of the kindest, funniest and most genuine people I know. It is an absolute honour to have her join.
Shona brings so much to the coaching team.. it is fair to say Andy and I aren’t exactly pro at yoga or crossfit but I now feel like we really do cover all bases as a team. One of the best things about working with us is that you don’t just get one of us, you get all of our expertise and experience.
In this episode we talk a bit about Shona’s background and how she got into coaching.
WELCOME TO THE TEAM!
www.ESGfitness.co.uk**
THIS WAS AWESOME!
Such good questions this week including:
-
Every question you wanted to know about metabolic adaptation and how it applies to you (thank you Hannah!)
-
What happens when you start building muscle? Can you build muscle without putting on fat?
-
How to deal with lockdown easing
-
Does your stomach shrink?
-
Weighted vests
And more..
If you want to join commit to 6 or you are interested in 1-1 coaching head to ESGfitness.co.uk
Enjoy!
In this episode, we talk about a lot of things including:
How we have changed since the start of lockdown
Politics (for some reason)
Falafels
How to answer the phone
Many unpopular opinions
And more..
We hope you enjoy and please send your unpopular opinions to:
@ESGfitness and @Shonastrong
www.ESGfitness.co.uk
WOOOOOFFF do we have a packed episode this week!? (spoiler: yes)
This week we discuss the following:
Shona's poor dog's injury
Why Emma finds Collarbones sexy
OnlyFans
Would you date a Cop?
Harvey Weinstein's bits
The best way to come out
ENJOY AND SHARE
Hello & Welcome!
In this episode we cover:
-
Cellulite
-
Night time eating
-
Stress
-
Training in the morning
and more..
Enjoy!
www.ESGfitness.co.uk
Hello & Welcome!
In this episode we cover:
-
VO2 max - what is it and is it useful?
-
Hashtag Carbon removal - will it catch on??
-
How fat leaves the body
-
Why Emma doesn't like Calorie calculators
-
Intolerance tests
and more..
Enjoy!
www.ESGfitness.co.uk
Shona joins for one our chats we talk about many things including:
The racist crossfit saga
If you can actually spot reduce fat
Celebs transformations
Pelvic floor exercises
ENJOY!
Lots of topics covered including:
What is more important calories or protein?
Should I go over my calories to meet my protein target?
Calories burned on fitbits/ apple watches
Optimal activity for health
What's the deal with eggs?
And more..
www.ESGfitness.co.uk
In this episode I cover:
Body recomp
Tempo
How much fat you can lose in a week
Metabolism
Body fat % scales
And why I happily refunded 2 commit to 6 sign ups
Enjoy!www.ESGfitness.co.uk
Are these wedding vows a deal breaker?
My wife is called Emma
She’s so hot she makes me tremma
She makes me thirsty and gives me phlegma
Just like Nelly i have a dilemma
we’ll have our honeymoon in Vienna
Q & A episode with loads of awesome questions:
How do you stay on top of research if it takes so long to publish
Working offshore
Cycling with DOMs
Recovery nutrition
Micronutrient absorption
and more
www.ESGfitness.co.uk
@ESGfitness
Some brilliant tips to live your life by.
We explore a listeners homophobic experience and why shona looks like a lesbian
Also why so many lesbians play football
Ending in the usual style: Deal Breakers
Enjoy!
@ShonaStrong
@ESGfitness
In this week's up close and personal trainer podcast we discuss:
-
The stats around lesbian orgasms
-
Shona's most boring day in lockdown
-
Is having a penis a deal breaker?
-
Nipple orgasms
-
Shona's coregasm
& also some more serious discussions on if you need to be 'in shape' as a personal trainer
Do let us know if you enjoy and feel free to message us any dating situations you want us to unpick
Lots of love,
Shona & Emma
@Shonastrong
@ESGfitness
www.ESGfitness.co.uk
**Solo ESG podcast
Topic covered:
Should I still try to build muscle at home?
Do I need to be at a lower bf% to build muscle?
Acid reflux
Can you change shape without losing weight?
Can you be in too big of a deficit to lose weight?
Can you get newbie gains again?
Body acceptance
Rep ranges for body composition
Emma gets far too excited about a study..*www.ESGfitness.co.uk* @ESGfitness**
Up close and person trainer podcast with Shona.
As usual many areas covered. Many topics explored.
@Shonastrong
@ESGfitness
Q & A ep. with coach Andy
Is pilates over rated?
What are the benefits of ice baths?
(is there any)
How much protein at each meal is optimal?
Why blanket protein targets aren't applicable to everyone
www.ESGfitness.co.uk
@ESGfitness
Shona whispers deadlifting cues
We talk about dramas from this week
We talk about parenting
We talk about many other things.
Please enjoy, share, rate etc
@ShonaStrong
@ESGfirness
www.ESGfitness.co.uk
Up close and personal trainer episode
We answer a listeners question about online dating
We read out some 'facts'
We would like to know how your same sex weddings went..
If this entertained you during lockdown please share with a friend :)
ANDY IS BACK!!
We cover questions from this week's check ins including:
Building muscle at home
Are hunger cues good indicators of what the body wants
How to get the biggest bang for your tracking effort
Heart rate and effort during workouts
And much more!
For online coaching head to www.ESGfitness.co.uk
Up close and personal trainer podcast
We discuss sexuality.
Shona has a relevation
We both share too much as usual.
Enjoy!!
Solo Q&A episode:
I cover your questions preach about a few things...
-
How to build muscle as a female
-
The important of stretching
-
Extra pressure as an online coach at the moment
Want to join the team? go to:
www.ESGfitness.co.uk
Up close and personal trainer podcast Episode.
Kissing in a strip club
Vibrams, gym gloves, spitting on your hands, not putting your weights away
Cyber dating
Professions you wouldn't date
@ESGfitness
@Shonastrong
Emilia. Carly, Hayley and I have a chat about women's health.
It was meant to be about women’s health but I think it was more about owning yourself, self awareness and confidence.
We talk about being a woman in a male dominated industry, about growing up, about vibrators and hell of a lot more.
Hope you enjoy!
@ESGfitness
Q & A episode with Andy.
We cover:
Comparing yourself to others
Why we care about effort not times or reps
Activity expenditure in lockdown
Ego in the fitness industry
Our love for our jobs!
If you want to join commit to 6 go to www.esgfitness.co.uk
@ESGfitness
Up close and personal trainer podcast episode
We discuss things that have been annoying AGGY shona.
Who should pay on a date?
The gender pay gap
Then we talk a bit about tax for some reason
And there is a VERY important announcement at the end
If you enjoy tag us and let us know @ESGfitness @shonastrong
Q and A with Andy
-
What impact does NEAT have
-
Why does your slim friend seem to eat what they want
-
I got a delivery half way through.. it was a canoe hahaha
-
Sleep tips
-How to manage your day to get the most out of your focused time
- Home/ Body weight training tips
www.ESGfitness.co.uk
Q & A with Andy (Sorry about the echo!)
We discuss:
It is okay to be upset/anxious/annoyed/frustrated at the moment
splitting up your training
getting in enough protein
running speed
& whether the stat about 95% of diets failing is true..
www.ESGfitness.co.uk
@ESGfitness
An important message from Boris
When in a relationship should you lockdown with your partner?
LISTENER STORIES!
Tales from uni days
Shona talks about feminism
@ESGfitness
@Shonastrong
www.ESGfitness.co.uk
An up close and personal trainers episode recorded on day 1 of lock down
Hope we make you laugh :)
Give us a share if you do!
@ESGfitness
@shonastrong
Another 'Up close and personal, personal trainers' podcast
Shona talks about bum holes a lot
There are lots of laughs to get you through social distancing
We are here and life goes on!
Let's take advantage of this situation!
We discuss dieting and immune function
&
Maintaining muscle mass
Whatever happens we will find some positives,
Team <3
**I wanted to do this podcast to offer you all a bit of reassurance.
We will do the best we can in whatever situation occurs.
There is no need to stress and there is positives to be found in every situation if you look for them
IMPERFECT ACTION
@ESGfitness
Want to join the family?**www.ESGfitness.co.uk
Q and A episode
We cover your questions on:
Planning
Stubborn fat
Creatine
Will you have to lower your calories?
A slight rant hahaha
Giving up smoking
& more..
@ESGfitness
www.ESGfitness.co.uk
for online coaching
Another podcast with Shona
We discuss:
What you would buy in Tesco if Corona virus caused a lock down?
'Women's sport is just a sh*t version of male sport..'
Stories from Yoga retreats in India
& as standard..Deal breakers
Enjoy!
Shona is back and we cover:
Love is blind
Sister wives
DJ Rankin
A few situations
Dating at Frankie & Bennys
High heel deal breakers
& more..
@ESGfitness
@Shonastrong
Q&A episode with Andy
We cover:
balancing life & body fat
Genetic influences of getting lean
Leptin & menstrual cycle
EIQnutrition
and much more..
for coaching : www.esgfitness.co.uk
for education: eiqnutrition.com
This is recorded as a live so sorry if the audio isn't 100%
You can buy your tickets here for the April Seminar.
you won't want to miss this!
Shona is back (yay)
We talk about corona virus (please note we know nothing about this)
Then we talk about stick v carrot coaching and intrinsic v extrinsic motivation
And finally, we discuss relationship deal breakers and situations
We hope you enjoy!
@ESGfitness
www.ESGfitness.co.uk
In this episode we talk about:
The fitness sisters seminar!
New commit to 6 starting
The cycle of shit and why I am joining commit to 6
Do you need to eat every 3 hours?
Is insulin important in fat loss?
Should I avoid cardio because of cortisol levels?
Do I need to change my training now the focus is building muscle?
We hope you enjoy!
If you want some help to reach your goals shoot me a message!
@ESGfitness
www.ESGfitness.co.uk
A bit of a different podcast this week..
I have Shona on to discuss relationships from attachment theory to the languages of love and everything in between.
If anyone wants to see Shona's Camel toe..
https://youtu.be/Cu6ydreLxiU
Enjoy!!
We would love to hear your feedback!
@ESGfitness
@shonastrong
We answer many many questions including:
DOMs
Dieting (or not) for kids
Getting lean & maintaining performance
Scale weight (as per!)
How insulin works
We hope you enjoy!
Follow dan at @ace_dan_osman
@ESGfitness
For online coaching see:
www.ESGfitness.co.uk
ESG & Andy discuss your awesome questions..
We cover:
Muscle loss after time off
Endurance training V strength/ resistance training
Fat loss V muscle building - can you have both?
Do you need breakfast?
Can you lose weight without tracking?
And much more!
We hope you enjoy
@ESGfitness
www. ESGfitness.co.uk
Another Q & A as we couldn't fit all the Qs in last time..
Intermittent fasting; beyond weight loss
Training splits
Can you use fat to build muscle?
Is a calorie a calorie ?
Why do we retian water?
Want to work with us?
you can apply at www.ESGfitness.oc.uk
@ESGfitness
Another Q & A episode with Andy. We discuss:
-
Anti Diet
-
Valentines day
-
Binge eating V binge eating disorder
-
Personality traits and dieting approaches
-
How to put on weight & feel comfortable
@ESGfitness - please tag me if you listen & share with friends/ family if you think it would be useful :)
Ep. 49 Q&A - the most hydrating drinks & finger up my bum
Client questions answered:
The best Hydration drinks
Lifting weights & scale weight
Home core exercises
Set point theory
How to define a successful client
Want to work with us?
Visit
Www.esgfitness.co.uk
@ESGfitness
This episode is all about how to structure your life to make it work for you.
It has been said that will power is needed to accomplish anything worthwhile..
I give my top 5 tips for maximising will power and avoiding decision fatigue.
I hope you enjoy!
@ESGfitness
Why sugar isn't the devil
Our fav BS nutrition claims
Leucine supplementation in the elderly
I spend 2 mins trying to say synthesis
Social media
How to stop using food as a crutch
Learning to sit with your emotions
Over training
& off topic chat..
In this episode I talk about feeling uncomfortable in your own skin/body, using exercise as a coping mechanism and/or a way of avoiding facing feelings/emotions.
I also talk about reframing your mindset around hunger and how to eat & train around your menstrual cycle... (or not)
@ESGfitness
ANDY IS BACK!
We cover some great questions including:
-
The relevance of protein timing
-
Energy expenditure & fitness
-
Newbie gains.. again?
-
Mindset, dealing with injuries, reacting to bad news
Enjoy!
@ESGfitness
Great Questions:
-
Why am I more hungry after christmas
-
I talk a lot about taste buds and fat
-
Does alcohol evaporate when cooking?
-
Hunger and perception - If I am not hungry does that mean I am not losing body fat?
-
Squat range of motion
@ESGfitness
Welcome to new commit to 6 members
This is some info into why I have created the program the way I have..
I am a strong believer in understanding the why behind recommendations and if you're anything like me if you understand why I have told you to do something you are far more likely to do it and stick to it!
Plus it gives you the tools to implement these things yourself
Anyone not on COMMIT TO 6 - here is an insight into the program..
@ESGfitness
Lot's of great Qs this week including:
Advice on avoiding the binge/starve cycle
Does HIIT burn more calories after exercise
Why we programme your training
Tips for new COMMIT TO 6 starters!
@ESGfitness
www.ESGfitness.co.uk
This week we cover some awesome Q and thank those who have contributed so much to COMMIT TO 6 this year:
- Why doe we lift weights in a deficit ?
-
Should I avoid caffeine because of cortisol?
-
What about stretching?
-
Why Andy Loves animal flow (NAAAT)
-
A big thank you & announcement of most nominated COMMIT TO 6-ers :)
@ESGfitness
www.ESGfitness.co.uk
Questions explores and answered on:
Toe cramps
Bulking breaks
Mini Cuts
When to measure
Plus 6 tips for dieting
Hello lovely listeners,
In this podcast we discuss many things including:
Russia, Drugs, Caffeine, Leg press & Carb Cycling
Coaching enquires to www.ESGfitness.co.uk :)
Enjoy!
This episode we discuss:
Diabetes & Carbs
How low can you go
Exercise & Hunger
Chronic inflammation
Maintenance fluctations
Binge starve cycle
Stress..And tings
@ESGfitness
-
Being butthurt
-
How much difference does 3 Vs 4 days of training make?
-
The festive plan!!
-
Maintenance calories and maintaining fat loss
Other stuff!
The effects of alcohol on the body
How not to sweat the small stuff
Energy drinks
Moving away from tracking
Part 1 of 2
Gym anxiety
Sleep
Vegan protein
Body Image
Diet breaks
Body Types
bonus: Why do I get a runny nose after exercise!!??
Topics include..
Splitting up sessions if you don't have time
Considerations for sports performance
Reg ranges - WHY
Set point theory
How to mentally deal with injury
Can you build muscle and stay lean?
@ESGfitness
Body fat % - how accurate are machines?
Do we burn more in winter?
Should I take vitamins?
Breast feeding calories
Extra Sleep V get up and train?
A response to some topics that came up in 'Who are you calling fat' (awful name)
@ESGfitness
www.ESGfitness.co.uk
I speak with Sarah about some of the pros and cons of being a female in the fitness industry.
@ESGfiness
www.ESGfitness.co.uk
And is back to help answer your Questions:
-
Festive period thoughts and tips
-
Reverse dieting
-
Why you progress on some exercises more (or less) than others
-
How to deal with a cold
-
Why has my resting HR dropped despite no cardio?
-
Meal timing considerations
-
A story about frogs...
www.ESGfitness.co.uk
This week I have Sheli on.
Sheli is one of the most inspiring people in my life. She is relentless and is the kind of person you just get energy and motivation from being around.
We speak about our journey's in fitness. Where we started and where we are heading and then we both almost cry as Sheli reads out her letter to her younger self.
If you don't already follow Sheli.. WHAT ARE YOU DOING >>> @cfsheli
@ESGfitness
Andy is back with a shinny new microphone and we answer your questions
-
Thoughts on Game Changers and why we love Hannah
-
Does how often I poo influence my body composition
-
Heat or Cool when injured?
-
Cortisol and other ‘bad’ hormones
-
DOMs and water retention
Plus other usual ramblings!
Enjoy!
@ESGfitness
www.ESGfitness.co.uk
This week's solo episode I discuss:
Road rage
Saving money & investing in yourself
& the process of dieting - why it is so important to understand
Oh and COMMIT TO 6 sign up is open.. tell your friends, tell errrryyy' body
@ESGfitness
Should I go low carb?
How to deal with cravings
How to eat healthy on the cheap
@ESGfitness
www.ESGfitness.co.uk
BONUS episode because I needed to clear my thoughts on this..
'98% is harder than 100%'
Andy and I cover what's been coming up in check ins:
-
Post work out protein timing and age
-
Procrastination eating
-
Plateaus
-
HIIT vs LISS
-
Weighing every day (or not)
-
Why fat loss gets harder the more you lose
Thank you as ever to my wonderful clients for the amazing questions!
@ESGfitness
www.esgfitness.co.uk
Andy's BACK!!!
We cover a number of topics including:
-
Pre/post work out nutrition and training fasted
-
Why are you more hungry after a 'cheat meal' (we don't label foods here but you now what I mean)
-
How to reframe your mindset to reduce the feeling of restriction around dieting
@ESGfitness
In this episode I discuss hunger and the pro's and con's of tracking
As well as why we eat aside from hunger
I hope it is useful!
@ESGfitness
www.ESGfitness.co.uk
Great questions form my wonderful clients as usual:
-
Tracking while eating out lots
-
Do you need vitamins?
-
Strength v Muscle mass?
-
Sports nutrition V Nutrition for body composition
-
Metabolism & ageing
-
Why do we get stitches & what to do?
Any questions or feedback or to talk to me about online coach --> @ESGfitness
Everything you could want to know about the COMMIT TO 6 program
If you have any questions email me at Emma@esgfitness.co.uk
I have the pleasure of chatting to Claire Tracey this week about the athlete mindset and how this transfers into other areas of life.
Some awesome take home tips too!
Enjoy!
@ESGfitness
Lots covered this week:
How to know your limit
BCAAs
Should you train with DOMs?
Creatine
Fat burning zones
Why what you eat matters
ft. Sheona's laugh
@ESGfitness - tag me in your story and let me know what you think
Introducing TeamYOU 1-1 coach Sheona.
We talk about Sheona's background and expertise plus all things mobility, injury prevention, stretching, shin splints and emotional eating.
Enjoy!
In this week's episode I cover:
-
Low fat alternatives
-
Nutrient timing : carbs and protein
-
Comparison is the thief of joy
-
Set point theory
-
Using bioelectrical impedance to measure body composition
-
Hormones and weight loss
-
WHY WE GET BRIAN FREEZES
If you've enjoyed this episode please share and tag me
If you want to work with me click here
Hello team!
What brilliant questions this week!
-
Will cardio kill my gains
-
How much protein do I actually need?
-
Why is there always room for pudding?
-
Rate of weight loss
Find me at @ESGfitness or www.ESGfitness.co.uk
This week I discuss why I program the way I do.
Plus I have Andy on to introduce him to the Team YOU 1-1 coaching family. We chatted about working with clients and the importance of the client- coach relationship as well as how hard it is to balance fat loss and performance simultaneously.
I hope you very much enjoy!
If you want to work with Team YOU (1-1 coaching) or join COMMIT TO 6 (group coaching)
Shoot me an email: Emma@esgfitness.co.uk
This week I cover:
Habits & Environment
Endurance performance
SOME BIG NEWS AT ESGFITNESS!!
Tips to enjoy your Holiday
Diet drinks
and much more..
If you are interested in working with me feel free to shoot me an email Emma@esgfitness.co.uk
This week we have some amazing questions and topics including:
-
Why just saying 'you're not in a deficit' is no help.
-
Rep ranges - why I program the way I do
-
Training, bloating and water retention the week of your period
-
How much water you should drink
-
Reframing negative self talk
-
Imperfect action - the difference between long term weight loss success and yo-yo dieting
This week on the podcast I cover the menopause (more detail on this will be coming)
And also why I don't want you to get so anal about calorie tracking
Any questions let me know
@ESGfitness
This week's topics include:
How much exercise is too much? (And how do you know)
Treating the cause not the symptom
Time under tension - should I be slowing my reps down?
IS THERE ANYTHING CHICKPEAS CAN’T DO!?
Join commit to 6 here
This week’s podcast includes:
-
check in feedback and mindset changes
-
How long is it ok to diet if you are already lean?
-
What to expect when you go to maintenance calories?
-
Why aren’t activity trackers accurate?
-
Diet breaks
@ESGfitness
If you are interested in online coaching click here!
This week’s podcast covers:
-
HR max - what is it and is it important?
-
Endurance performance physiology
-
Paula Radcliffe appreciation
-
Atomic habits
-
Tips to improved sleep
-
Should I increase cardio, cut carbs or drop calories?
-
Non negotiables
Plus many ramblings in-between.
I hope I you enjoy!
I would love to hear your feedback --> @ESGfitness
And if you would like to work with me you can contact me here!
Many things covered this week.. including:
-
the science of fat loss
-
dieting adaptations
-
delayed gratification quote
-
Mindful eating
-
drug dealing in the car park
-
changing your mindset around dieting
Thought & feedback welcome :)
@ESGfitness
This week I got some awesome questions from you.
Topics include:
The benefits of fasting
Protein distribution
Hunger and energy levels when dieting
BCAAs
Grip strength and how straps changes my back work outs
Why waiting for motivation will get you no where
Training frequency (is 1x60min better than 2x30min?)
Losing your love handles..
Any feedback is, as ever, very welcome!
Much love,
ESG
If you would like to work with me then you can get more info by filling in this form
This is the first of my client podcast aimed at answering questions and exploring ideas that are going to help you make progress.
In this week's episode I cover:
-
How awesome the launch of commit to 6 has been
-
Morning routine
-
DOMs
-
Why what you eat matters
-
A bit about the podcast
We cover: the use of spices and sauces. How to sensibly split your calories over the week. Squat form. And how we calculated your calorie and protein requirements
We discuss heat, sedentary time, breaking up activity, eating out with your hetrosexual partner (lol) and much more!
We cover Karen’s question on tempo, time under tension and rest periods and then we chat about fitness industry things!
Topics: protein, those hungry days, more on protein timing, heart rate monitors and what they are good for, more on protein :p and much more including why burpees are great..
We discuss how we met, how upgrade you was developed. How to maintain your physique without tracking, how to work out your maintenance calories, heart rate monitors and more :)
We cover: what makes a good source of protein, training each body part more than once a week, how to deal with injury, should men and women train differently
Training to failure. Training and recovering for best results. Goals that aren’t weight loss
Just me again (Emma) I cover some fantastic questions about hunger.. will I always be hungry on a diet? Cravings, menstrual cycle, ‘bad weeks’ , your training programs, rep ranges, exercising when you’re having a bad week and much much more! Enjoy!
Jonathon is off on a stag do so I am on my own.. sorry in advance! I cover questions on re feeds, Hunger and exercise and sources of protein . Enjoy!