ESGfitness

Ep.535: Q&A- Hunger regulation

08 Aug 2023

Contributed by Lukas

Hunger regulation Breast cancer drugs and weight loss The motivation dip Is being big boned a thing? Exercise and hunger - type might matter! Amino ac...

Ep. 534 - Myths pt. 1

07 Aug 2023

Contributed by Lukas

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 fattenin...

Ep. 533 -Q&A -Mindset & motivation if you've got a long way to go

04 Aug 2023

Contributed by Lukas

Q&A with Ruth! Falling in the F it bucketMuscle and healthMOOD firstSet point theoryThe Wooooshhh effectMindset & motivation if you've got...

Ep. 532 - Hack your mood for better results

31 Jul 2023

Contributed by Lukas

Life is too short not to feel your best. This episode will help you do just that! Apply for coaching here: ESGfitness.co.uk

Ep. 531 - Q&A - How to increase maintenance calories, Lessons from my pottery class & the differences between HIIT and strength training

27 Jul 2023

Contributed by Lukas

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 calorie...

Ep. 530 - Imperfect action (life ethos)

24 Jul 2023

Contributed by Lukas

Struggle with perfectionism or an all or nothing mindset? This is for you. Apply to work with me: Coahcing: ESGfitness.co.uk Mentoring: AFmentors.co...

Ep. 529 - Q&A ultra processed foods, menopause symptoms & over training

19 Jul 2023

Contributed by Lukas

In this Q&A we discuss: increasing protein - what is the benefit an when does it stop? Intermittent fasting Keto ultra processed foods, menopau...

Ep. 528 - The key to fat loss (how to make strong decisions & stick to them)

17 Jul 2023

Contributed by Lukas

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 princi...

Ep. 527 - *bonus* - Range targets

16 Jul 2023

Contributed by Lukas

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? ...

Ep. 526 - Q&A - PCOS, HRT, Aspartame & more

11 Jul 2023

Contributed by Lukas

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! ESGfit...

Ep. 525 - How to end yo-yo dieting

10 Jul 2023

Contributed by Lukas

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.

Ep. 524 - Q&A - the dreaded weight spike & hormonal mood combo, When is it disordered eating? & What's better - fruit or veg?

07 Jul 2023

Contributed by Lukas

Questions form the commit to 6 coaching group: What to do when things change Weight spike & hormonal mood combo Staying focused after initial s...

Ep. 523 - 'Holiday mode'

03 Jul 2023

Contributed by Lukas

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! Cli...

Ep. 522 - Q&A- Advice for long term fat loss, rep ranges & scale weight facts

02 Jul 2023

Contributed by Lukas

The psychology of rep ranges, Fat burning zones and body fat loss, Moving away from tracking, Probiotic supplements, Morning run fuel, Advice for...

Ep. 521 - How to maintain weight loss

26 Jun 2023

Contributed by Lukas

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...

Ep. 520 - Q&A- Tripping yourself up with low calories & Changes required when you don't have much fat left to lose

22 Jun 2023

Contributed by Lukas

This week's Q&ASuch great Qs!Squat mobility,Home gym equipment,Rest times,Tripping yourself up with low calories,Marathon nutrition,Changes re...

Ep. 519 - How to boost your motivation

19 Jun 2023

Contributed by Lukas

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 ...

Ep. 518 - Q&A getting back on track, motivation myths & the 8pm rule

15 Jun 2023

Contributed by Lukas

Today's Q&A with Ruth & Claire ft dogs and babies!Brunch choices,Getting back on trackMotivation mythsFat intakeFruit and veg servingsSnac...

Ep. 517 - Simple tip to get better fat loss results

12 Jun 2023

Contributed by Lukas

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... Pl...

Ep. 516 - Q&A - Mojo, when your values don't seem to fit with fat loss & stress eating

09 Jun 2023

Contributed by Lukas

Part 2 of this week's Q&A with Andy   Mojo/ motivation,Stress eating,Emotional eating and labelling,Values and fat lossVO2 max testing&...

Ep. 515 - Q&A - What to expect when losing fat

08 Jun 2023

Contributed by Lukas

Q&A with Andy!Adding in cardio,Creatine (of course)What to expect when losing fatProtein intake - how much is dangerous? Online Vs in person coac...

Ep. 514 - Why do I go off track when things are going well?

05 Jun 2023

Contributed by Lukas

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...

Ep. 513 -Q&A - 3pm dip, Low carb lunches & knowing but not doing

31 May 2023

Contributed by Lukas

3pm dip,  Low carb lunches, Knowing but not doing & Emma is unwell Find out more about coaching here: ⁠ESGfitness.co.uk⁠

Ep. 512 - Training legs every day, Carbs & strength training & building muscle post menopause *new coach: Claire!*

30 May 2023

Contributed by Lukas

Intro to new coach: Claire here..We also answered a tonne of your awesome Qs including...Transferable (& not transferable) aspects of coaching fro...

Ep. 511 - THE ULTIMATE GUIDE to how to manage holidays/ weekends/ social events around dieting.

29 May 2023

Contributed by Lukas

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

Ep. 510 - Getting back your mojo or motivation, hypertrophy rep ranges, newbie gains & more!

27 May 2023

Contributed by Lukas

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 progesteron...

Ep. 509 Q&A - Morning & evening routines, Why you seem to become intolerant to carbs/ pasta/ bread & glucose monitors

25 May 2023

Contributed by Lukas

Today's podcast with Ruth & Andy!Aweosme questions today!Sorry for all my tangents...Planning aheadMorning & evening routinesPush pull le...

Ep. 508 - Getting started with successful fat loss & my 2 weigh in options

22 May 2023

Contributed by Lukas

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/co...

Ep. 507 - Fat loss mindset for success

17 May 2023

Contributed by Lukas

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 app...

Ep. 506 - 3 most common menopause questions answered ft RUTH MAC new coach

16 May 2023

Contributed by Lukas

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...

Ep. 505 - Nutrition myths & my 3 dieting principles

15 May 2023

Contributed by Lukas

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 wo...

Ep. 504 - Q&A - Determination, ultra processed foods, calorie needs to build muscle

10 May 2023

Contributed by Lukas

How much fat loss is attainabnle, Magnesium supplementation Determination, Ultra processed foods, Calorie needs to build muscle & more! Join co...

Ep. 503 - 6 frame works to live by for a better life

08 May 2023

Contributed by Lukas

6 frame works to live by for a better life. ESGfitness.co.uk

Ep. 502 - Q&A are abs made in the kitchen? Losing belly fat & the pause

04 May 2023

Contributed by Lukas

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...

Ep. 501- Q&A -Invisalign & weight loss, Menopause & join pain & non negotiables

25 Apr 2023

Contributed by Lukas

Today's Q&AWe cover:Invisalign & weight lossIncreasing protein intakeDOMsMenopause and join painLongevity and resistance trainingHIIT v LI...

Ep. 500 - Mindsets that will help you take action

24 Apr 2023

Contributed by Lukas

Mindsets that will help you take action Health, fitness & fat loss help - ESGfitness.co.uk Business help - AFmentors.com

Ep. 499 - Q&A - how to master the weekend

19 Apr 2023

Contributed by Lukas

Lesson from Emma - eating more won't help if you're tired. How to master the weekendSaving calories pros V consLow calories - is it dangerous...

Ep. 498 - *weird email question* & a fundamental skill you need to lose fat

17 Apr 2023

Contributed by Lukas

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 l...

Ep. 497 - Q&A hunger & fat loss, can you have too much protein? & how heavy should you lift

11 Apr 2023

Contributed by Lukas

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,Swappi...

Ep. 496 - What works for YOU & 3 traits of success that require NO SKILL

10 Apr 2023

Contributed by Lukas

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...

Ep. 495 - Q&A - picking/nibbling, how to enjoy food more & soup

07 Apr 2023

Contributed by Lukas

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 ment...

Ep. 494 - How to approach fat loss for the best results

03 Apr 2023

Contributed by Lukas

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 t...

Ep. 493 - Q&A - getting out of the pattern of weight re gain post diet & goal weights

31 Mar 2023

Contributed by Lukas

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 we...

Ep. 492 - Q&A - PMS, PCOS, pain management & lessons from losing 30lbs

30 Mar 2023

Contributed by Lukas

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 & moodDealin...

Ep. 491 - A change to my coaching *commit to 6*

27 Mar 2023

Contributed by Lukas

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 m...

Ep. 490 - Q&A why we crave sweet things & c section pouches (best explanation I've ever heard!)

21 Mar 2023

Contributed by Lukas

Today's episode with Shona.Thanks for the awesome Qs!We covered:An excellent fat loss analogyCompounding effect of small actionsC section pouches ...

Ep 489 - An interview on my approach to coaching fat loss

20 Mar 2023

Contributed by Lukas

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 r...

Ep. 488 - Q&A - Weight loss plateaus, Invisalign analogies & Personality typing

15 Mar 2023

Contributed by Lukas

Today's Q&A Podcast with Andy! Weight loss plateaus Rebels Personality typing Mindset shifts Walking speed Enjoying the process (business an...

Ep. 487 - Willpower

13 Mar 2023

Contributed by Lukas

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 y...

Ep. 486 - Q&A - Creatine & menopause, C- section pouch, when is best to train & eating when tired

08 Mar 2023

Contributed by Lukas

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 buz...

Ep. 485 - Is it binge eating?

06 Mar 2023

Contributed by Lukas

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

Ep. 484 - The best thing I ever did for my body image & relationship with food

06 Mar 2023

Contributed by Lukas

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...

Ep. 483 - Q&A - when should you eat carbs? Managing afternoon hunger & cruise weeks

02 Mar 2023

Contributed by Lukas

Today's podcast with Shona & Catherine! We answered your awesome Qs: Breathing during lifting Cruise/push weeks When to eat carbs How to dea...

Ep. 482 - 'I will be happy when...'

27 Feb 2023

Contributed by Lukas

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 ...

Ep. 481 - Q&A - PCOS, self sabotage & low carb

22 Feb 2023

Contributed by Lukas

Q&A with Andy PCOS & the pill. PCOS & low carb. PCOS advice. Self sabotage Training to failure Water needs & hydration Squat depth &...

Ep. 480 - Tracking your menstrual cycle, Body image & Cancer risk (EIQ live)

20 Feb 2023

Contributed by Lukas

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 bing...

Ep. 479 - Q&A -Why it often seems like other's can eat more

16 Feb 2023

Contributed by Lukas

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 ...

Ep. 478 - How losing fat makes you more money

13 Feb 2023

Contributed by Lukas

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 impa...

Ep. 477 Q&A - The problem with misinformation & Diastasis recti

09 Feb 2023

Contributed by Lukas

Q&A with Shona  Loads of absolute gold from Shona about diastasis recti. Plus misinformation Exercises that are hardest to have good form ...

476 - Start now pep talk

07 Feb 2023

Contributed by Lukas

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...

Ep. 475 - Q&A - pep talk, training adaptations & the importance of check ins.

06 Feb 2023

Contributed by Lukas

Today's episode: Pep talk, Training adaptations & the importance of check ins!! Commit to 6

Ep. 474 - Getting better results with imperfect action

04 Feb 2023

Contributed by Lukas

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...

Ep. 473 - The surprising truth about processed foods & eating locally

02 Feb 2023

Contributed by Lukas

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 fi...

Ep. 472 - Does menopause directly impact fat loss?

30 Jan 2023

Contributed by Lukas

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...

Ep. 471 - How to beat trigger foods, scale weight response & road rage!

25 Jan 2023

Contributed by Lukas

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 importan...

Ep. 470 - We've been focusing on the wrong thing for fat loss

23 Jan 2023

Contributed by Lukas

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 a...

Ep. 469 - Q&A -hunger, snacking, ADHD, dropping calories & stopping tracking

19 Jan 2023

Contributed by Lukas

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 be...

Ep. 468 - Everything I want you to get from coaching

18 Jan 2023

Contributed by Lukas

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 yo...

Ep. 467 - If you're impatient listen to this

16 Jan 2023

Contributed by Lukas

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 AFmne...

Ep. 466 - Q&A - all or nothing mentality, Cold water therapy and hamstring curls

12 Jan 2023

Contributed by Lukas

Today's Q&A with Shona & Andy! We covered: Hamstring curl swaps Back squat adjustments Cold water therapy All or nothing mentality Makin...

Ep. 465 - Why focusing on your bad days will get you 10x better results

11 Jan 2023

Contributed by Lukas

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 ...

Ep. 464 - Sick of feeling restricted on a diet? try this.

09 Jan 2023

Contributed by Lukas

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' ...

Ep. 463 - Q&A - How to get back on track after Christmas & what to do with left overs

03 Jan 2023

Contributed by Lukas

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...

Ep. 462 - Listen to this before you start your January diet

02 Jan 2023

Contributed by Lukas

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 im...

Ep. 461 - How to lose weight with a positive mindset

26 Dec 2022

Contributed by Lukas

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...

Ep. 460 - Q&A diet fatigue, intermittent fasting & comparison

21 Dec 2022

Contributed by Lukas

Today's podcast with Shona Topics covered: Intermitent fasting Survivorship bias Full fat Vs Low fat Mentally dealing with being unwell Comparis...

Ep. 459 - the secret to a happier, healthier & more fulfilling life (VJ)

19 Dec 2022

Contributed by Lukas

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...

Ep. 458 - the inside scoop on commit to 6

16 Dec 2022

Contributed by Lukas

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 someth...

Ep. 457 - Q&A - How to make your family healthy, dieting when busy, do you need to squat?

15 Dec 2022

Contributed by Lukas

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 an...

Ep. 456 - An inside look at EIQnutrition!

14 Dec 2022

Contributed by Lukas

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 whe...

Ep. 455 - Client episode - Mum guilt Vs being a role model for your kids.

12 Dec 2022

Contributed by Lukas

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 ...

Ep. 454 - Q&A - WHY is everyone tired???, dieting when busy, starting in December

11 Dec 2022

Contributed by Lukas

Welcome podcast with Shona  and Andy  We discuss the benefits of starting in Dec Donna 's question about tiredness, mood and motivation th...

Ep. 453 - Q&A - low carb, grief & having a festive plan

07 Dec 2022

Contributed by Lukas

Today's podcast with shona! We speak about low carb, Recovery from injury and surgery, Dealing with Grief, Self compassion, Muscle, training, nut...

Ep. 452 - How not to let the scale weight ruin progress!

05 Dec 2022

Contributed by Lukas

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!

Ep. 450 *special guest* Fat freezing/ Liposuction

02 Dec 2022

Contributed by Lukas

This episode I have the pleasure of Angela's company. We discuss her experience of fat freezing and consequential liposuction. Plus a few tangents i...

ep. 449 Q&A - Set point theory, promises to yourself & correct portion sizes.

01 Dec 2022

Contributed by Lukas

Shona joins me today for a Q&A episode. We cover.. Journaling Treadmill steps Breaking promises to yourself Calorie counting and portion sizes S...

Ep. 448 -Investing in your happiness & an analogy for Neurodivergent people

28 Nov 2022

Contributed by Lukas

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, aut...

Ep. 447 - Gym boners, boredom eating when WFH & fear of increasing calories

23 Nov 2022

Contributed by Lukas

Today's podcast with Andy. We cover: Working from home and boredom eating Journaling around food - how it helps Comfort eating/ how to increase co...

Ep. 446 - Do you struggle with impatience? this is for you!

21 Nov 2022

Contributed by Lukas

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 fo...

Ep. 445 - Q&A -controversial portion size idea, maintenance & diet while traveling

17 Nov 2022

Contributed by Lukas

Today's Q&A: Maintenance in practice, Slow weight loss, The power of Small changes over time, Portion sizes, Sticking to diet while traveling...

Ep. 444 - Life Balance Vs Big goals

14 Nov 2022

Contributed by Lukas

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 goa...

Ep. 443 - Q&A training around menstrual cycle, processed foods & sugar cravings


08 Nov 2022

Contributed by Lukas

We cover some awesome questions from the commit to 6 group today: Menstrual cycle & training - what to consider. Sugar cravings - what do they m...

Ep. 442 - Non scale weight victories

07 Nov 2022

Contributed by Lukas

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 ...

Ep. 441 - Q&A - BMR and Menopause, PMS cravings, how to stop grazing & more!

01 Nov 2022

Contributed by Lukas

Today's podcast with Shona :) Topics included: Why we are feeling good working from home and grazing protein intake as a veggie Protein and diges...

Ep. 440 - Why it's easier for some people to get in shape

31 Oct 2022

Contributed by Lukas

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 ...

Ep. 439 - Q&A surfing the urge, best exercise for fat loss & how long it takes to build muscle

27 Oct 2022

Contributed by Lukas

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 - work...

Ep. 438 - Why meal plans are awful but also great

24 Oct 2022

Contributed by Lukas

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. Ne...

Ep. 437 - Top tips from the coaches

23 Oct 2022

Contributed by Lukas

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 c...

Ep. 436 - The importance of optimism & your biggest fat loss struggles

17 Oct 2022

Contributed by Lukas

The importance of optimism & your biggest fat loss struggles including: Why optimism is so important when it comes to taking action Exercise &am...

Ep. 435 - FREE COACHING (5 days to a better you)

13 Oct 2022

Contributed by Lukas

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 h...