ESGfitness

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

Ep. 610 - Q&A - ➡️ How to reduce overwhelm ➡️ Trusting yourself ➡️ How Ruth Joined the coaching team

06 Nov 2023

Contributed by Lukas

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 expe...

Ep. 609 - Life ethos: F**K average

06 Nov 2023

Contributed by Lukas

Embrace not being average. Apply for coaching ⁠here⁠

Ep. 608- Q&A 🌮Exercising vs training 🌚How to deal with exhaustion 🙋‍♀️Body image in the gym & post baby

01 Nov 2023

Contributed by Lukas

Q&A with @claire_esgfitness ❤️➡️The benefits of shorter workouts🌮Exercising vs training 🌚How to deal with exhaustion 🙋‍♀️Bo...

Ep. 607 - Q&A ✨Overwhelm reframe, PCOS, 🌚darker mornings & 🩻the Fat Dr🩺

31 Oct 2023

Contributed by Lukas

Coaching info. PCOS and inositol Capacity for LIFE Darker mornings the Fat Dr🌚✨ 🩺🩻 &more  ⁠Coaching info.⁠

Ep. 606 - Pep talk (why you don't want to be normal🤪)

30 Oct 2023

Contributed by Lukas

Ep. 606 - Pep talk (why you don't want to be normal🤪) Embrace not being average. Apply for coaching here

Ep. 605 - Q&A - 🙋‍♀️alternatives to steps, ⛴️course correcting at maintenance & diet advice for cancer

25 Oct 2023

Contributed by Lukas

Find out more about coaching here Ep. 605 - Q&A - 🙋‍♀️alternatives to steps, ⛴️course correcting at maintenance & diet advice fo...

Ep. 604 - Q&A - Creating rituals, F**K average vibes & managing half term

24 Oct 2023

Contributed by Lukas

Q&A with Andy Creating rituals, F**K average vibes, WFH snacking habits, & managing half term Apply for coaching here: ESGfitness.co.uk

Ep. 603 - How to get the most out of coaching

23 Oct 2023

Contributed by Lukas

How to get the most out of coaching... Check ins!! Apply for coaching here

Ep. 602 - Q&A - Menopausal weight gain, Dealing with fatigue 💤 Sleep tips 🛌 The 5min rule 🎯

20 Oct 2023

Contributed by Lukas

F**k average Dealing with fatigue 💤 Sleep tips 🛌 The 5min rule 🎯 Menopausal weight gain Sign up to commit to 6 here

Ep. 600 - Q&A - Menopause training tips🙌 Brain fog🧠 Range targets 🎯 

19 Oct 2023

Contributed by Lukas

Menopause training tips🙌Brain fog🧠Range targets 🎯 Implementing routine for better results& more Click here you want to join the next co...

Ep. 599 - The program I built to end yo-yo dieting

18 Oct 2023

Contributed by Lukas

A sneak peak into commit to 6 Watch the presentation here Find out more about commit to 6 here

Ep. 558 - 'I never feel like it's enough' *bonus*

17 Oct 2023

Contributed by Lukas

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

Ep. 557 - Track free fat loss & why you should try it

16 Oct 2023

Contributed by Lukas

Track free fat loss & why you should try it Apply for coaching here

Ep. 556 - Q&A -Dieting fatigue, Fitbit accuracy & Collagen V Whey

12 Oct 2023

Contributed by Lukas

Q&A with Andy!Collagen V WheyFitbit accuracyPrepping meals Fat loss as a choiceNot tracking and getting resultsThe solution to plateaus Dieting ...

Ep. 555 - feeling stagnant? struggling with long term goals? this is for you!

11 Oct 2023

Contributed by Lukas

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 coachin...

Ep. 554 - Imperfect action (rebroadcast)

09 Oct 2023

Contributed by Lukas

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...

Ep. 553 - Q&A- Comfort eating, Ultra processed food & Body positivity

03 Oct 2023

Contributed by Lukas

Q&A:Comfort eatingGoogle calendar to view your value alignmentUltra processed foodBody positivity& maintaining feeling good! Join commit to ...

Ep. 552 - menopausal weight gain (despite not changing anything!)

02 Oct 2023

Contributed by Lukas

Menopausal weight gain (despite not changing anything!). If you feel like this: 'I have always been fit & active & trim however recently ...

Ep. 551 - Q&A - realistic fat loss expectations & why do I store more fay on my lower body?

29 Sep 2023

Contributed by Lukas

Alcohol, realistic fat loss expectations sweeteners & lower half body fat Fill in for coaching: ESGfitness.co.uk

Ep. 550 Q&A - Metabolism & shocking the body with high calorie days

26 Sep 2023

Contributed by Lukas

Workout routines while away from the gym Metabolism How often to change workouts & shocking the body with high calorie days & more! Apply for...

Ep. 549 - How to lose fat without tracking

25 Sep 2023

Contributed by Lukas

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 c...

Ep. 548 - Q&A - stress, cortisol & fat loss, are steps accurate & deload weeks

20 Sep 2023

Contributed by Lukas

stress, cortisol & fat loss, are steps accurate rest between sets veganism and cancer & deload weeks (plus more!) ESGfitness.co.uk/committo6...

Ep. 547 - Why I do 20min workouts

18 Sep 2023

Contributed by Lukas

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

Ep. 546 - Q&A - Blood glucose control, whoop & being a bridesmaid

13 Sep 2023

Contributed by Lukas

Q&A Blood glucose control, whoop & being a bridesmaid Join commit to 6 here

545- Q&A - alcohol & fat loss, knowing but not doing & cutting out chocolate

12 Sep 2023

Contributed by Lukas

Find out more about coaching here Today's topics include: Alcohol and dieting - should you cut out chocolate? Being busy but getting results ...

Ep. 544 - Building muscle & losing fat during menopause

11 Sep 2023

Contributed by Lukas

Building muscle & losing fat during menopause Apply for coaching here

Ep. 543 - Q&A - recovery, supplements, fat loss & menopause, Habits & talking to kids about diet

04 Sep 2023

Contributed by Lukas

Ep. 543 - Q&A - recovery, supplements, fat loss & menopause, habits & talking to kids about diet Find out more about commit to 6 here

Ep. 542 - The RESET

01 Sep 2023

Contributed by Lukas

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...

Ep. 541 - Q&A insulin resistance & Weight loss drugs

29 Aug 2023

Contributed by Lukas

Commit to 6 sign up here. Insulin resistance Non alcoholic drinks Hunger Vs Boredom Weight loss drugs The dip Post workout protein & more!

Ep. 540- fear of failure

28 Aug 2023

Contributed by Lukas

Ready to commit? Click here

Ep. 539 - Q&A - Why have I put on fat despite not changing diet or exercise? MCT oil & calories on menus

22 Aug 2023

Contributed by Lukas

⁠Click here to find out about commit to 6⁠ Why have I put on fat despite not changing diet or exercise?MCT oilMindset changesNot losing weight on ...

Ep. 538 - Mindset - the precursor to successful fat loss

21 Aug 2023

Contributed by Lukas

If you want to lose fat & keep it off this one is for you. Join commit to 6 here

Ep. 537 - Q&A HRT & fat loss, exercise non responders & cardio

15 Aug 2023

Contributed by Lukas

Q&A with Andy: -HRT & fat loss -Exercise non responders - Zone 2 cardio & much more! Enjoy & join the next commit to 6 here! @ESGfi...

Ep. 536 - Get lean & stay lean (the 3:1 method)

14 Aug 2023

Contributed by Lukas

How to get lean & stay lean by not hating your diet with the 3:1 method For coaching enquiries & more info: ESGfitness.co.uk