ESGfitness

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

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...