Catherine Kerr Fitness: Recent Episodes
Catherine Kerr
Answering client questions; discussing all things fitness, health and well being; and the odd special guest! Enjoy. www.instagram.com/catherine_esgfitness/
Coaches with esgfitness
What you need to know about intermittent dieting (cyclical dieting) and diet breaks.
- The benefits.
- Is it worth it?
- When and how I use diet breaks with my clients.
If you're ready for help with my coaching, apply here.
Struggling to stick to your targets? Feeling like you're going round in circles with your diet? Convinced you're broken?
Before you jump on another restrictive diet, listen to this.
Here is a BONUS quiz for you to find out why you're overeating.
If you're ready for help with my coaching, apply here.
I talk you through my tried and tested auditing tool so that you need to rely less on willpower and motivation, in order to reach your fitness goals.
Catherine answers questions from 1-1 client check ins.
- Are low glycemic index foods more satiating?
- View the GI vs satiety chart I made, here.
- Why is it that I can feel progress but it’s hard to see it?
If you're ready for help with my coaching, apply here.
Wondering what check ins are and how they'll help you make progress towards your health and fitness goals?
I share with you my thoughts, experiences and my clients' thoughts.
Apply for coaching for April
Follow or subscribe to the podcast so you never miss a weekly episode.
Do you give up every time the scales don't do what you want them to do? This one's for you!
- I see people give up on their fat loss goals all the time because the scales have gone up.
- I talk you through reasons the scales have done the opposite of what you'd hoped.
- I give you a pep talk and help you figure out what to do next.
- No more giving up.
Enquire about coaching
Follow or subscribe to the podcast so you never miss a weekly episode.
So, you applied for coaching then disappeared. This podcast is to reassure you that I don't take it personally. It'll help you work out why you aren't doing the work... yet.
Want my help? Apply for coaching
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There are many reasons you might be overeating, listen up to see if this is THE reason for you!
And then find out how I have successfully coached 100s of my clients to do to overcome post Christmas overeating, and overeating at any other time of year.
Want my help? Apply for coaching
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On today's guest episode I get to talk to the brilliant Dr. Hannah Ritchie and pick her brain on the topic of food choices and the environment.
Her hotly anticipated book, Not the End of the World is available to pre-order and is out on 9th January (US) and 11th January (UK and elsewhere).
In the podcast we cover all of this and more:
- Hannah's book release - Not the End of the World.
- The overall impact our food systems have on the environment.
- Cow burps.
- Changes you can make to your diet to reduce your carbon footprint and impact on the environment.
- Protein source swaps.
- What dietary changes DON'T make a difference?
- The ethical conundrum.
- Are there better sources of meat?
- What about imported and manufactured vegan products?
- Meat substitutes.
You can find more of Hannah's work on Substack, Twitter and Our World in Data.
For fitness coaching with Catherine, fill in this form.
All about what self limiting beliefs are, how to spot them and how to start overcoming them. Including some helpful journal prompts you can take away with you.
Want results and want to feel supported?Apply for coaching
If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
How 1-1 coaching will help you and what it looks like. What you can expect to get as part of the coaching service, and a bit about Catherine, her experience and her coaching values.
Apply to work with Catherine here.
Find Catherine on Instagram (DM "I'm ready").
Hello! Today, I help you cover:
- The worst parts about being unwell.
- How to respond to being unwell.
- How to navigate your nutrition and your return to exercise.
- Some important guidance around Covid.
Link to the BMJ's guidance on returning to exercise following a mild case of COVID-19.
Apply for online coaching here. Spaces are limited.
I’ll tell you almost everything you wanted and needed to know about DOMS (delayed onset muscle soreness)… and maybe even a few things you didn’t realise you needed to know.
Including:
- What DOMS is
- What the symptoms of DOMS are
- Is DOMS good or bad?
- How to avoid DOMS
- How to make DOMS go away quicker
- And when DOMS becomes a problem
Apply for coaching here. Spaces are limited.
Here are 5 common fat loss mistakes I see people making, and how you can fix them.
If you're still unsure, this is what I help people overcome - apply for coaching here
I talk to you about what body dissatisfaction is, how it might change along with your menstrual cycle, and some things you can do to help you feel better about your body at those times.
If you want some support with your goals, apply for coaching here.
One of the biggest reported barriers to exercise is a lack of time.
So, in this episode I cover 7 key points to consider when you are short on time and want to do a decent muscle building workout.
If you want me to programme for you, Apply for coaching here.
Today's episode is inspired by a client question:
"Why do I self-sabotage? Time and time again. What actually happens when my mind switches into that "don't care" mode and why do I let it happen?"
Here are the self sabotage journal prompts.
Apply for coaching
Today's episode was inspired by a client question:
"Does good nutrition really bust the meno belly?"
Apply to work with Catherine here.
Find Catherine on Instagram (DM "I'm ready" for info on coaching).
In this episode I cover:
- What is maintenance?
- Why diets fail...
- What successful dieters do
- How to move to maintenance
- Expectations
Want results and want to feel supported? Apply for coaching
If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
- Proof against perfectionism
- Ways to challenge perfectionist thinking
Want results and want to feel supported? Apply for coaching
If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Guidance on how you can go about adjusting your training and nutrition around your menstrual cycle. What does the research really tell us and why does personal experience matter so much?
If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Interested in being coached by me? You can apply here.
If you think it's too late to start building muscle or losing fat, think again. This episode is inspired by a question from one of my amazing clients.
It means a lot to me that you took the time to listen. I'd love it if you would follow, rate and share this episode.
If you have any more questions after listening to this episode, you can message me directly on Instagram, drop me an Email or WhatsApp.
Interested in being coached by me? You can apply here.
Today's topic episode I talk to you about something I've learned in therapy; a reason why you may know what to do but just can't seem to do it!
And I leave you with three very helpful questions that you can ask yourself.
p.s. I am not a therapist but I can help you to get out your own way and achieve your health and fitness goals.
It means a lot to me that you took the time to listen. I'd love it if you would follow, rate and share this episode.
If you have any more questions after listening to this episode, you can message me directly on Instagram, drop me an Email or WhatsApp.
Apply to work with me here.
I'm here to answer my fabulous clients’ questions, including:
- Curing your sweet tooth
- Mini eggs!
- Six packs and the cost of fat loss
- Is lifting 5 times a week too much?
- Another type of creatine, oh no
- Lulls in training and how to motivate yourselfShould you do a warm up?
- Lifting straps for gripWhy are lateral raises so hard?Calculating your calories when dining out
Follow me on Instagram, drop me an Email or WhatsApp to get in touch.
Apply to work with me here.
Be sure to subscribe, like, rate and share this episode.
Catherine x
I’ll tell you everything you ever wanted and needed to know about creatine… and maybe even a few things you didn’t realise you needed to know. Including its benefits, the risks, how it actually works, how much you need to take, what type and more. I even bust a few myths and cover misconceptions.
If you have any more questions after listening to this episode, you can message me directly on Instagram, drop me an Email or WhatsApp.
Apply to work with me at my website here.
Be sure to subscribe, like, rate and share this episode.
Catherine x
In this episode I outline ten of the key characteristics, mindsets and behaviours of successful clients. This might just be the push you need to get started on working towards your goals.
If you'd like a chat about your goals message me on Instagram, drop me an Email or WhatsApp.
Apply to work with me at my website here.
Be sure to subscribe, like, rate and share this episode.
Ahead of the bank holiday weekend, I discuss a few things you may want to place emphasis on when it comes to managing your energy intake. I talk about:
- Slowing down
- Food choices
- Drinking water
- Avoiding restriction
- And more!
Be sure to subscribe, like, rate and share this episode. If you're interested in working with me towards your fitness goals, you can drop me a message on my Instagram bio @catherine_esgfitness. Or you can fill in this form to apply to work with me 1-1 in the ESGfitness team.
On today's episode I chat with Robyn Spice who is a cognitive behavioural therapist & psychotherapist.
We share our insights and knowledge on body image including:
- what is body image?
- CBT linking emotions, behaviours and thoughts
- body dysmorphia and aesthetic goals
- when to stop fat loss
- holding onto values
- our own experiences of dieting
- I'll be happy when...
- self compassion
- we have 6000 thoughts a day
- and more!
If you enjoyed the episode and think someone you know may benefit, please share.
You can find Robyn on Instagram @RobynSpiceTherapy or me @Catherine_ESGfitness
We are back on the podcast game and it's spruced up with a nice little intro! Coming at you with weekly episodes from hereon out.
Be sure to subscribe, like, rate and share this episode.
If you're interested in working with me towards your fitness goals, you can drop me a message on my Instagram bio @catherine_esgfitness. Or you can fill in this form to apply to work with me 1-1 in the ESGfitness team.
I'm back, with some useful tips that you can implement to help you manage emotional and boredom eating!
The difference between emotional eating and binge eating How you can seek professional help for binge eating Taking a pause, avoiding judgement, replacing Hunger checking The Hunger scale (visualise the scale here) Urge surfing Quorn nuggets and the shipping forecast
For help with binge eating visit BEAT's website HERE. Interested in 1-1 coaching with me? Visit my Instagram, drop me a message or fill out the form in the link on my Instagram bio @Catherine_esgfitness
Welcome to this topic podcast where I chat through GYMtimidation.
- What is gym-timidation?
- Actionable tips on how to feel less afraid in the gym
- Ways to re-frame the environment
- How gym pros might help others feel more comfortable
Interested in one to one coaching with me? Visit my Instagram, drop me a message or fill out the form in the link in my Instagram bio.
@CatherineKerrFitness
Application form
Welcome along to another client Q&A. I've some cool topics to discuss in this episode and they all link quite nicely!
- Principles of training
- Specificity
- Reversibility
- Progressive overload
- Varying reps
- Strength vs endurance
You can apply to work with me by filling out this short form.
Or visit my Instagram and drop me a DM @catherinekerrfitness
Enjoy! CK
A couple of topics I wanted to touch on and some thought processes that you might find useful when it comes to re-framing success and failure. Sometimes the best thing to do is take the pressure off!
- Goldilocks and the three bears
- Define success and failure
- Find a threshold for success with imaginary drawing pins!
- Self compassion, shame and self belief
- Don't forget you're in the middle of a pandemic
- Happy international women's day <3
Please rate, share, follow and recommend the podcast you beautiful people.
Online coaching with me:
@catherinekerrfitness
@Catherine Kerr Fitness
Second client Q&A. This week I've one question to answer so I decided to go into some depth in it, supported by a few images in an Instagram post.
- Pre-morning-workout nutrition strategies
- High glycemic index foods
- A little bit on protein considerations
- How to choose a strategy that works best for you
- And a dog barking in the background
You can apply to work with me by filling out this short form.
Instagram: CatherineKerrFitness
Facebook: Catherine Kerr Fitness
My first Q&A in which I answer some awesome questions from client check-ins. It's a long one today!
Included:
- Standard terrible chat from me
- My latest challenge
- Smoothies, supplements and snacks
- Tracking food and some limitations
- Adding more training
- Push and pull
- Sleep hygiene
I'm running 5k (or more) every day for a month to raise money for the charity LGBT Youth Scotland and to raise awareness as part of LGBT History Month. If you'd like to make a small donation to the charity, you can do so here.
Instagram: @catherinekerrfitness
Facebook: Catherine Kerr Fitness
Today I wanted to talk about adopting a positive mindset. Included is some terrible chat from me about houses burning down, grizzly bears, ice cream vans and garden sheds.
Enjoy, subscribe, recommend, rate and review.
Instagram: @catherinekerrfitness
Facebook: Catherine Kerr Fitness
Today I go in deep (no pun intended) on the topic of water and fat loss misconceptions.
- Increasing energy expenditure
- Substituting high calorific drinks
- Sipping water with a meal
- Thirst or hunger
- The real health benefits of water
- Monitoring hydration status
- Easy strategies to increase fluid intake
Please like, share, rate and subscribe and recommend to someone you think will benefit from listening.
CK x
You can apply to work with me by filling out this short form.
Instagram: @catherinekerrfitness
Facebook: Catherine Kerr Fitness
Today I go in deep on the topic of apple cider vinegar and also briefly discuss what to look out for when people or companies claim to have a supplement that supposedly helps you reach your fitness goals. I look at the evidence around apple cider vinegar in relation to:
- Blood pressure
- Blood cholesterol
- Weight management
- Hyperglycemia and insulin resistance
- Diabetes and atherosclerosis
- Acid reflux
- Neurodegenerative diseases
Now you can make your own informed decision on apple cider vinegar. Spoiler - it's not for me!
You can apply to work with me by filling out this short form.
If you have a question or want me to discuss a specific topic on the podcast, you can message me on my Instagram @catherinekerrfitness
Hello and welcome to my podcast of which I am yet to name!
In this introductory episode I chat a little bit about what I do, my background and the benefits of online fitness coaching/personal training vs face to face personal training.
You can apply to work with me by filling out this short form.
If you have a question or want me to discuss a specific topic on the podcast, you can message me on my Instagram @catherinekerrfitness
Looking forward to bringing you more episodes!