ESGfitness

Ep. 708 - Q&A - reducing stress, avoiding the holiday mindset & journalling your own way

23 Jul 2024

Contributed by Lukas

ESGfitness.co.uk AI generated Takeaways Find activities that work for you to relax and reduce stress, such as power washing, walking, or engaging in...

Ep. 707 - Use this to create a meal structure & get better results

22 Jul 2024

Contributed by Lukas

If you have any questions fill in the application here to give me some context and I will email you AI Takeaways Flexible dieting without enough st...

Ep. 706 - Adapting to new routine, intuitive eating & binges

19 Jul 2024

Contributed by Lukas

ESGfitness.co.uk AI Takeaways Embrace change and find positive ways to adapt to new routines. Focus on creating a supportive and caring coaching envi...

Ep. 705 - ADHD & meal plans, Strength over body fat for health & scale weight

18 Jul 2024

Contributed by Lukas

Apply for coaching here AI Takeaways Cravings for unhealthy foods can be habitual or driven by the body's evolutionary need for calories. Support...

Ep. 704 Misconceptions around calorie intake and metabolism, intuitive eating and weight loss drugs

15 Jul 2024

Contributed by Lukas

Fill in this application if you're ready to change your life for the better AI Takeaways Going through the 'dip' is necessary to achieve...

Ep. 703 - Body confidence myths, food waste & turning down clients

11 Jul 2024

Contributed by Lukas

Apply for coaching here - doing this could change your life! AI Takeaways Claire is working with the fire service to provide training programs and wo...

Ep. 702 - Q&A HRT, Low carb diets, meal plans, when to walk away

10 Jul 2024

Contributed by Lukas

find out about working with us: ESGfitness.co.uk AI Takeaways Advocate for HRT during a doctor's appointment by clearly listing your symptoms and...

Ep. 701 - What to do if you're tracking calories but not losing weight

08 Jul 2024

Contributed by Lukas

Apply for coaching here AI take Takeaways Exercise alone is rarely enough to lose fat; fat loss is dependent on energy balance. Basal metabolic rate...

Ep. 700 - Comfort eating, getting back on track after a break & food pre occupation

03 Jul 2024

Contributed by Lukas

Apply for coaching here AI Takeaways Comfort eating is a learned behavior that involves using food as a mechanism to soothe uncomfortable emotions. W...

Ep. 699 - Managing Travel, breaking habits, high fat V low fat & trying to speed up fat loss

02 Jul 2024

Contributed by Lukas

Apply for coaching here AI Takeaways When traveling, it's possible to eat less and make healthier choices by being mindful and avoiding mindless...

Ep. 698 - Why it's harder for small women to lose fat & what to do about it

29 Jun 2024

Contributed by Lukas

Not enough people talk about how hard it is for small women to lose fat! If you need some help... Apply for coaching here AI Takeaways Small women h...

Ep. 697 - A different approach to fat loss

25 Jun 2024

Contributed by Lukas

The last thing you need is another fat loss focused diet. Click here to find out more Click here to whatsapp me!

Ep. 696 - Q&A - Gym shoes, impatience & scale weight & 20h days!

24 Jun 2024

Contributed by Lukas

Join commit to 6 here AI Takeaways Recovering from COVID-19 can take time, and it's important to listen to your body and give yourself the neces...

Ep. 695 - The 4 reasons you're stuck yo-yo dieting

24 Jun 2024

Contributed by Lukas

Join commit to 6 here Whatsapp me here AI Takeaways Perfectionism, over-restriction, end-point mentality, and unrealistic expectations are common re...

Ep. 694 - Breaking free from perfectionism, over-restriction, and short-term mindset with *new coach Katie*

19 Jun 2024

Contributed by Lukas

Join out next intake here AI Takeaways Breaking free from perfectionism, over-restriction, and short-term mindset is crucial for sustainable weight l...

Ep. 693 - Q&A Managing Mental Stress and Burnout, fat loss & running plus time efficient workouts

17 Jun 2024

Contributed by Lukas

Join commit to 6 here! AI Takeaways Focus on the positive changes you have made in your fitness journey, even if you haven't reached your goals ...

Ep. 692 - A frame work for finding balance & why I was crying in Starbucks

17 Jun 2024

Contributed by Lukas

ESGfitness.co.uk/commit AI Takeaways Imperfect action is better than inaction, as even small actions can have a significant impact. The law of dimin...

Ep. 691 - Q&A - Addressing set backs, Choosing to go over calories, pushing yourself in workouts,

11 Jun 2024

Contributed by Lukas

Join the next commit to 6 here AI Takeaways: Find comfortable gym clothes to boost confidence and enjoyment during workouts. Focus on doing workouts ...

Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting

05 Jun 2024

Contributed by Lukas

Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting Join the wait list for the next intake here

Ep. 689 - 13 things to know if you want to lose fat for good

03 Jun 2024

Contributed by Lukas

Ep. 689 - 13 things to know if you want to lose fat for good Ready to change? click here

Ep. 691 - Q&A - You don't need to be 'fixed' before you take action, activity levels when returning to work

03 Jun 2024

Contributed by Lukas

Join the priority list for commit to 6 here Takeaways Take action and make positive changes without waiting to have everything figured out. You don&#...

Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle

31 May 2024

Contributed by Lukas

Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle

Ep. 687 - *NEW COACH* - Peri menopause symptom management

29 May 2024

Contributed by Lukas

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

28 May 2024

Contributed by Lukas

Ep. 686 - Mindset books, backloading calories & Padel Find out about commit here: ESGfitness.co.uk/commit

Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'.

27 May 2024

Contributed by Lukas

Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'. ESGfitness.co.uk

Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism

22 May 2024

Contributed by Lukas

Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism ESGfitness.co.uk

Ep. 683 - Agressive dieting

20 May 2024

Contributed by Lukas

Ep. 683 - Agressive dieting Apply for coahcing here

Ep. 682 Q&A - reality of maintenance, ozempic, practical mindset change & increased steps and hunger

15 May 2024

Contributed by Lukas

Ep. 682 Q&A - reality of maintenance, ozempic, practical mindset change & increased steps and hunger ESGfitness.co.uk/commit

Ep. 681 - Self improvement & a pep talk for commit to 6

13 May 2024

Contributed by Lukas

Join commit to 6 here. Talk to me first here. Ep. 681 - Self improvement & a pep talk for commit to 6

Ep. 680 - Stress, Cortisol & fat loss

13 May 2024

Contributed by Lukas

What you need to know about cortisol, fat loss & stress. Apply for coaching here

Ep. 681 - Q&A - tummy tucks, binge eating, types of fat & stubborn fat storage

07 May 2024

Contributed by Lukas

Ep. 681 - Q&A - tummy tucks, binge eating, types of fat & stubborn fat storage Join commit to 6 here Chat to Emma first on WhatsApp here

Ep. 680 - Considerations for PCOS & fat loss

06 May 2024

Contributed by Lukas

Need some help? Fill in the application here

Ep. 679 - Evening overeating

05 May 2024

Contributed by Lukas

Ep. 679 - Evening overeating If you stuggle with this we would love to help you! Click here: ESGfitness.co.uk/commit

Ep. 678 - Q&A Alcohol, Estrogen & hunger, Menopause symptoms & fat loss, Cortisol and getting smaller legs

01 May 2024

Contributed by Lukas

Ep. 678 - Q&A Alcohol, Estrogen & hunger, Menopause symptoms & fat loss, Cortisol and getting smaller legs Apply to join us here

Ep. 677- 11 Fat loss hacks

01 May 2024

Contributed by Lukas

Apply for coaching here: ESGfitness.co.uk

BONUS - 'It's not all down hill after menopause' - how to start when you feel overwhelmed

29 Apr 2024

Contributed by Lukas

BONUS - 'It's not all down hill after menopause' - how to start when you feel overwhelmed. Hear from committed client Nicola about her ex...

Ep. 676 - Q&A - lifting straps, Fitbit & Apple Watches, Squat Vs leg press & tracking meals you haven't cooked

26 Apr 2024

Contributed by Lukas

Ep. 676 - Q&A - lifting straps, Fitbit & Apple Watches, Squat Vs leg press & tracking meals you haven't cooked Join our next intake h...

Ep. 675 - Feel like you need to miss out to lose fat? this is for you.

23 Apr 2024

Contributed by Lukas

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 ...

Ep. 674 - busy & overwhelmed? this is for you.

22 Apr 2024

Contributed by Lukas

busy & overwhelmed? this is for you. ESGfitness.co.uk

Ep. 673 - Q&A bloating, breakfast, tracking fruit & veg, metabolic syndrome & lower body workouts

17 Apr 2024

Contributed by Lukas

Ep. 673 - Q&A bloating, breakfast, tracking fruit & veg, metabolic syndrome & lower body workouts Join our next intake here

Ep. 672 - What comes first - losing fat or believing you can lose fat?

15 Apr 2024

Contributed by Lukas

What comes first - losing fat or believing you can lose fat? ESGfitness.co.uk

EP. 671 - Q&A - performance driven, managing low days, squat depth, Holiday tips

09 Apr 2024

Contributed by Lukas

EP. 671 - Q&A - performance driven, managing low days, squat depth, Holiday tips Apply for coaching: ESGfitness.co.uk

Ep. 670 - 'Binge eating.. is it possible to ever stop?'

08 Apr 2024

Contributed by Lukas

'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 s...

Ep. 669 - Q&A - skinny rice, cardio, losing fat & building muscle, set point theory & tips for our younger selves

03 Apr 2024

Contributed by Lukas

Ep. 669 - Q&A - skinny rice, cardio, losing fat & building muscle, set point theory & tips for our younger selves ESGfitness.co.uk/commit...

Ep. 668 - How diets work - the 3 dieting categories

01 Apr 2024

Contributed by Lukas

Ep. 668 - How diets work - the 3 dieting categories Join commit to 6 here: ESGfitness.co.uk/commit WhatsApp me here with any Qs!

Ep. 667 - How to change (when you lack motivation & energy )

29 Mar 2024

Contributed by Lukas

How to change (when you lack motivation & energy ) Join commit to 6 here WhatsApp me here

Ep. 665 - Coaching principles for effective fat loss

28 Mar 2024

Contributed by Lukas

I've been coaching women to lose fat & keep it off for over a decade. Today I share 4 of my most effective coaching principles Join commit ...

Ep. 666 - Q&A - getting started, morning routines, imperfect action & the afternoon slump

27 Mar 2024

Contributed by Lukas

Ep. 666 - Q&A - getting started, morning routines, imperfect action & the afternoon slump Join commit to 6 here

Ep. 664 - Evidence based adherence

26 Mar 2024

Contributed by Lukas

What the evidence says about adherence and how to apply it to fat loss and coaching Join commit to 6 here WhatsApp me here

Ep. 663 - Ditch the scales & lose more fat.

25 Mar 2024

Contributed by Lukas

Join us here WhatsApp me here Ep. 663 - Ditch the scales & lose more fat.

Ep. 662- Q&A ultra processed foods, carb timings & diary of a CEO

18 Mar 2024

Contributed by Lukas

Message me here saying 'commit' for the early bird link to commit to 6 :)

Ep. 661 - Shift workers & women with PCOS this is for you!

18 Mar 2024

Contributed by Lukas

Ep. 671 - Shift workers & women with PCOS this is for you! Join commit to 6 here WhatsApp me here

Ep. 660 - Q&A - whoop bands & intuitive eating

14 Mar 2024

Contributed by Lukas

Quick Q&A with Maureen! Join the commit to 6 list here!!

Ep. 659 - Q&A - eating after 8pm, tractors, PMS & when to reduce calories

12 Mar 2024

Contributed by Lukas

Ep. 658 - Q&A - eating after 8pm, tractors, PMS & when to reduce calories Apply to our next coaching intake here.

Ep. 658 - why that last few lbs is the hardest to lose

11 Mar 2024

Contributed by Lukas

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 ha...

Ep. 657 -Q&A Hyrox, weekend balance, body image, pain science

06 Mar 2024

Contributed by Lukas

Ep. 657 -Q&A Hyrox, weekend balance, body image, pain science apply for coahcing here: ESGfitness.co.uk

Ep. 656 - How to get in shape without resenting it

04 Mar 2024

Contributed by Lukas

How to budget calories (and money) without resenting it. My 3 principles explained. apply to work with us here: ESGfitness.co.uk

Ep. 655 - Q&A Hunger, biscuit tax, letting your feelings dictate your actions and what comes first relationship with food or fat loss?

29 Feb 2024

Contributed by Lukas

Ep. 655 - Q&A Hunger, biscuit tax, letting your feelings dictate your actions and what comes first relationship with food or fat loss? Apply to w...

Ep. 654 - If you've struggled with weight loss you MUST LISTEN TO THIS!

26 Feb 2024

Contributed by Lukas

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 ...

Ep. 653 - Q&A- this one got deep!❤️- Dad bods, feeling 'enough', supplement break downs & cheat meals

23 Feb 2024

Contributed by Lukas

Ep. 483 - Q&A Dad bods, feeling 'enough', supplement break downs & cheat meals. This one got deep! Join the team here

Ep. 652 - Q&A Hair Dramas & Weekends/holidays/meals out

22 Feb 2024

Contributed by Lukas

Apply to work with us here: ESGfitness.co.uk

Ep. 651 - The benefits of fasting (time restricted eating)

19 Feb 2024

Contributed by Lukas

Ep. 481 - The benefits of fasting (time restricted eating) ESGfitness.co.uk

Ep. 650 Q&A - willpower, stress, cortisol, dizzy spells & wishy washy goals

16 Feb 2024

Contributed by Lukas

Join our next coaching intake: ESGfitness.co.uk/commit Ep. 480 Q&A - willpower, stress, cortisol, dizzy spells & wishy washy goals

Ep. 649 - Q&A - estrogen supplements, how to GET UP & should you do HYROX

08 Feb 2024

Contributed by Lukas

Ep. 479 - Q&A - estrogen supplements, how to GET UP & should you do HYROX Join commit to 6

Ep. 648 - Why you won't fail this time 🎯

05 Feb 2024

Contributed by Lukas

How to make this time different. ESGfitness.co.uk/commit

Ep. 647 - Q&A - is Adele over training? Fasting, Time for you as a new mum & more

01 Feb 2024

Contributed by Lukas

*almost* full team Q&A!! Click here to join commit: ESGfitness.co.uk/commit

Ep. 646 - 🎯 Q&A - surgery recovery, fat threshold & Glutamine

31 Jan 2024

Contributed by Lukas

Join us here! Topics we covered:GlutaminePost surgery recoveryPersonal fat thresholdExercise & menstrual cycle lossThe scales tripping you up

Ep. 645 - 🎯 Q&A - Greens powders, Herbalife & Vimto

29 Jan 2024

Contributed by Lukas

Mission: End Yo-you dieting! Join us here: ESGfitness.co.uk/commit

Ep. 644 - time to exercise - a reframe & pep talk

29 Jan 2024

Contributed by Lukas

Ep. 643 - time to exercise - a reframe & pep talk ESGfitness.co.uk

Ep. 643 - Demotivated by the scale weight?

28 Jan 2024

Contributed by Lukas

The 30HD approach. This is the solution to anyone who is put off by the scale weight. Join our next coaching intake here

Ep. 642 - Q&A - BMI, microbiome & back to exercise post illness

22 Jan 2024

Contributed by Lukas

Join commit to 6 here Ep. 642 - Q&A - BMI, microbiome & back to exercise post illness

Ep. 641 - incline walking & zone 2 cardio

22 Jan 2024

Contributed by Lukas

The science behind the hype. esgfitness.co.uk

Ep. 640 Q&A IVF & fertility, impatience & why follow a workout promo

17 Jan 2024

Contributed by Lukas

Q&A IVF & fertility, impatience & why follow a workout promo ESGfitness.co.uk

Ep. 639 - 2 of my favourite coaching tools - WIP & 30HD

15 Jan 2024

Contributed by Lukas

2 very simple things you can do to get better results. Apply here for coaching

Ep. 638 - New year motivation (& drops), Fatigue & will power

10 Jan 2024

Contributed by Lukas

New year motivation (& drops), Fatigue & will power ESGfitness.co.uk

Ep. 637 - Q&A -instagram v reality, weight gain as you age, Berberine & more!

08 Jan 2024

Contributed by Lukas

Q&A -instagram v reality, weight gain as you age, Berberine & more! ESGfitness.co.uk

Ep. 636 - Surfing the urge & dealing with PMS

08 Jan 2024

Contributed by Lukas

Apply for coaching here Surfing the urge & dealing with PMS

Ep. 635 - Q&A - 'I stick to it for a week then give up'

04 Jan 2024

Contributed by Lukas

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 h...

Ep. 634 - New Year diet pep talk

01 Jan 2024

Contributed by Lukas

How to make sure you don't become the stereotype of January dieters. Apply for coaching here. WhatsApp me here

Ep. 632 - I like aggressive diets in January

29 Dec 2023

Contributed by Lukas

 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 mo...

Ep. 631 - Overrated or underrated *Christmas bonus*

25 Dec 2023

Contributed by Lukas

Ep. 631 - Overrated or underrated *Christmas bonus* Find out about Commit to 6

Ep. 630 - Q&A - Over eating when alone, not tracking & creatine & brain fog

22 Dec 2023

Contributed by Lukas

Back for another Q&A with Maureen! Over eating when alone, not tracking & creatine & brain fog Apply for coaching here

Ep. 629 - Q&A - Ozempic, 🥔 protein & getting back on track

20 Dec 2023

Contributed by Lukas

Winter Environment and fat lossOzempicGetting back on trackMaintenance behavioursPotato protein & more! Coaching info

Ep. 628 - Knowing what to do but not doing it. *New coach intro*

18 Dec 2023

Contributed by Lukas

Knowing what to do but not doing it. *New coach Maureen intro* Apply for coahcing here

Ep. 627 - 🏆 Beating the 'all or nothing' /perfectionist mentality 🎯

16 Dec 2023

Contributed by Lukas

Today’s episode is all about how your habit tracker is setting you up for failure and a better solution for you. 🎯 🎯WhatsApp

Ep. 626 - Q&A - fasting, training when ill & disordered food behaviours

15 Dec 2023

Contributed by Lukas

We cover:When to train or not when illLong term change for long term resultsFasting and fasting around your cycleThe power of community& Glute sti...

Ep. 625 - 👩‍💻3 principles to help you manage fat loss & social eating☃️ & Lesson's from check ins

11 Dec 2023

Contributed by Lukas

3 principles to help you manage fat loss & social eating & Lesson's from check ins. Apply for coaching here: ESGfitness.co.uk

Ep. 624 Q&A - PMS & mood, Types of deadlift & managing social events

07 Dec 2023

Contributed by Lukas

Commit Types of deadliftsTempo workPMS & mood& managing social events ESGfitness.co.uk

Ep. 622 - Life hacks to get in shape & stay in shape (commit42 sneak peak)

03 Dec 2023

Contributed by Lukas

(commit42 sneak peak) Join commit 42 here for more.

Ep. 623- December challenge pep talk- how to mentally approach December

03 Dec 2023

Contributed by Lukas

Seeing December as a challenge & how to mentally approach it Coaching info here

Ep 621 - ☃️ fat loss in December?

01 Dec 2023

Contributed by Lukas

Thoughts on fat loss in December. & going into December (no matter what your goal) with intent. Join commit42 here

Ep. 620 🎯- Why you don't want to be normal/average

29 Nov 2023

Contributed by Lukas

Message me '42' esgfitness.co.uk/commit42

Ep. 619 - Q&A - 🧠80/20 principle for fat loss & Commit42 audit 👀🎯

28 Nov 2023

Contributed by Lukas

🧠80/20 principleLoose skinWhere fat loss comes fromThe law of finishing returnsCommit42 life audit & moreclick here for details👀🎯

Ep. 618 - 🎯 want to end yo-yo dieting? stop focusing on fat loss

27 Nov 2023

Contributed by Lukas

message me '42' esgfitness.co.uk/commit42

Ep. 617 - 🎯'Goal: levelling up my life in all areas'

23 Nov 2023

Contributed by Lukas

ESGfitness.co.uk/commit42 Its not a fat loss challenge, its a better you challenge… that may include fat loss but not necesarily.

Ep. 616 - Q&A❓ -Will you always need a coach? Making good choices when hungry& Front squat v back squat

22 Nov 2023

Contributed by Lukas

Full team Q&A - what a treat!!!Front squat v back squatMaking good choices when hungrySharon fruit, Puck yes or no &more! ESGfitness.co.uk

Ep. 615 - F**K average (commit42 - something a bit different)

19 Nov 2023

Contributed by Lukas

Find out more here @ESGfitness

Ep. 613 -Q&A🧠- 🎯Dropping calories & Dealing with hormonal hunger

16 Nov 2023

Contributed by Lukas

🤶 Holiday season 🔥Dealing with hormonal hunger ✅Deload weeks 🎯Dropping calories  & more! ESGfitness.co.uk Enjoy ❤️

Ep. 612 - Q&A 🙋‍♀️- Menopause & protein timing, Shift workers & does eating healthily get easier

13 Nov 2023

Contributed by Lukas

Maintaining a positive mindset, What to do if you fall out of routine,} Menopause & protein timing, Shift workers & does eating healthily get...

Ep. 611 - Do you feel you need to over restrict to see results?

13 Nov 2023

Contributed by Lukas

Do you feel you need to over restrict to see results? This is for you Apply for coaching here