ESGfitness

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...

Ep. 434 - Not losing weight on low calories

10 Oct 2022

Contributed by Lukas

Not losing weight on low calories? Listen to this! Sign up for coaching here

Ep. 433 - Q&A - overeating in the evening, truffle oil & weight loss comments

06 Oct 2022

Contributed by Lukas

Today's podcast with Shona Denovan ❤️ Evening overeating Cancer recurrence and risk Slimming world friends Truffle oil Intensity of work...

Ep. 432 - *Guest episode* - physique goals, body positivity & moving away from tracking

03 Oct 2022

Contributed by Lukas

Thanks to Sarah for having me on her podcast which you can find here I hope you enjoy! If you need some help & support with anything we have dis...

Ep. 431 - Q&A - What is a healthy weight? Tempo, not enjoying exercise & Level up

28 Sep 2022

Contributed by Lukas

Q&A Episode with Catherine. We cover: Level up weekend chats The importance of Tempo - when and how to use it What is a healthy weight? BMI ...

Ep. 430 - What's different about my approach?

26 Sep 2022

Contributed by Lukas

If what you’re doing isnt working, If you feel like you’ve tried every diet going then you need to do something different and it’s got F all to...

Ep. 429 - Q&A - reminding your mojo & why am I more hungry on rest days?

22 Sep 2022

Contributed by Lukas

We cover: Being hungry on rest days When to eat PWO When to rest & when to push harder How to get your mojo back! Enjoy! @ESGfitness ESGfitn...

Ep. 428 - How to avoid disordered eating

19 Sep 2022

Contributed by Lukas

Dieting comes with a lot of potential negatives. In this episode I discuss how to set yourself up to avoid these. The Fitness Unfiltered podcast men...

Ep. 427 - Q&A - how to avoid water retention & getting bulky

13 Sep 2022

Contributed by Lukas

Click bait title! Today we cover: Fears around building too much muscle How to enjoy your holiday to the fullest Post party training advice Water...

Ep. 426 - The vicious cycle stopping you getting results

12 Sep 2022

Contributed by Lukas

The vicious cycle stopping you getting results & how to get out of it. & a pep talk on scale weight @ESGfitness Whatsapp me here Learn mor...

Ep. 425 - Q&A Glucose goddess & don't eat after 6pm

07 Sep 2022

Contributed by Lukas

Q&A with Catherine: Unpacking the glucose revolution advice Cherry juice & DOMs Sleep tips Don't eat after 6pm @ESGfitness work with us: ...

Ep. 424 - Fat loss as a small woman

05 Sep 2022

Contributed by Lukas

One of the most requested episodes! Losing fat as a small woman is certainly harder. This episode will give you an insight into why it's harder &a...

Ep. 423 - Q&A level up event, BMR & peri menopause Qs

02 Sep 2022

Contributed by Lukas

Shona Joins me for a Q&A Topics covered: Level up event (click here) Squat stance Basal metabolic rate Appetite and activity level Cycling t...

Ep. 422 - Q&A breakfast like a king? more than the scale weight & dark choc

01 Sep 2022

Contributed by Lukas

Q&A episode from the commit to 6 group. We covered: HA & dark chocolate Hack squats MFP vs Nutracheck How to measure progress beyond the ...

Ep. 421 - The positives of Ageing

29 Aug 2022

Contributed by Lukas

Our perceptions of ageing impact how well we age. This is why it is so important! Make sure you're looking after your health as you age. If you wan...

Ep. 420 - What you *really* get from coaching

26 Aug 2022

Contributed by Lukas

How coaching can help you bridge the gap between knowing and doing. Plus what you think you want from coaching Vs what you really get benefit from @...

Ep. 419 - My approach to coaching for long term success

25 Aug 2022

Contributed by Lukas

STOP WAITING & START LIVING ESGfitness.co.uk @ESGfitness

Ep. 418 - Creating an environment for success

24 Aug 2022

Contributed by Lukas

The importance of your environment when trying to change behaviours. It's often easier to change your environment than to change who you are. Here i...

Ep. 417 - Self compassion

23 Aug 2022

Contributed by Lukas

A Surprising tip for successful fat loss: is to Forgive yourself. Being kinder to yourself after a slip up will make it LESS likely you slip up ag...

Ep. 416 - A gift for you! (free trial)

22 Aug 2022

Contributed by Lukas

Come and get an insight into commit to 6 Everyone is welcome :) Click here to join the free group Click here to learn more about commit to 6 and sig...

Ep. 415 - Q&A cravings, compassion & fat loss challenges

16 Aug 2022

Contributed by Lukas

Catherine is here!! Q&A: Relaxation anxiety and work perceptions Fat loss Challenges Self compassion Poo weight Ownership vs blame Cravings...

Ep. 414 - 'I just can't be bothered to diet anymore'

15 Aug 2022

Contributed by Lukas

Do you ever feel like you just cant be bothered to diet anymore? This one is for you. 'Sometimes (a lot of the time) it is not the action that needs...

Ep. 413 - Q&A Metabolic adaptation, diet breaks & procrastination

10 Aug 2022

Contributed by Lukas

Awesome Q&A with Andy (@Andy_ESGfitness) Many topics covered including: books for mindset Metabolic adaptaion Diet breaks - do you need them? ...

Ep. 412 - Mastering motivation

08 Aug 2022

Contributed by Lukas

This episode will help you understand motivation and make it work for you. The realisation that action drives motivation is a game changer! @ESGfitn...

Ep. 411 - Q&A Happiness & success, fasted training and shift work

03 Aug 2022

Contributed by Lukas

Catherine is here with the Qs this week. We cover: Happiness & success, Fasted training Shift work Creatine dose from meat Maintenance considera...

Ep. 410 - Getting back on track

01 Aug 2022

Contributed by Lukas

My 3 step guide to get yourself back on track. Enjoy! @ESGfitness ESGfitness.co.uk

Ep. 409 - Q&A Self esteem & rate of fat loss

28 Jul 2022

Contributed by Lukas

Q&A with Shona: Self esteem, Water retention, Collagen, Eating the same breakfast and lunch - is this okay? Morning routines ft busy mum life...

Ep. 408 - One question to ask yourself every day

25 Jul 2022

Contributed by Lukas

One question to ask yourself every day for success. ESGfitness.co.uk @ESGfitness

Ep. 409 - Q&A male & female differences, creatine, BCAAs & fuelling workouts

20 Jul 2022

Contributed by Lukas

Q&A with Andy covering: Fuelling workouts Saving calories Male & female differences in exercise and fat loss Creatine (esp for vegans and ...

Ep. 406 - Case study (PCOS, low calories, when to stop dieting)

18 Jul 2022

Contributed by Lukas

Welcome to this case study episode.. bit of a new idea I will test it and see based on feedback... I think its useful given that although everyone’...

Ep. 405 Q&A - Holiday eating, ADHD, set point &n more!

13 Jul 2022

Contributed by Lukas

LOTS coved in this episode. Thanks so much to Coach Shona for her brilliant brain! Calorie tracking abroad (or not) The benefits of tracking calor...

Ep. 404 - Q&A - top tips if you're starting out

11 Jul 2022

Contributed by Lukas

Welcome to the JULY intake of commit to 6 Lots of Questions answered including: Crossfit calories, Holidays, Comparison, & much more! ESGfit...

Ep. 403 - The secret to reaching any goal

08 Jul 2022

Contributed by Lukas

The secret to reaching any goal - mastering the dip. How to stay on track when motivation is low @ESGfitness ESGfitness.co.uk/committo6

Ep. 402 - The power of reframing

07 Jul 2022

Contributed by Lukas

Part 4 of the setting you up for success series: The power of reframing. Full series here. Join commit to 6 here

Ep. 401 - Q&A - tips to overcome the all or nothing mentality

06 Jul 2022

Contributed by Lukas

Hello beautiful people, today's Q&A includes: - Me being self indulgent about my back ft tips for those who struggle with chronic pain - Saving...

Ep.400 - Setting you up for success (part 3: self fulfilling prophecies)

06 Jul 2022

Contributed by Lukas

Self fulfilling prophecies are one of the most common reasons for diets failing. This is how you set yourself up for success Join commit to 6 here: ...

Ep.399 - Setting you up for success (part 2: diet)

05 Jul 2022

Contributed by Lukas

I want you to start your diet differently this time. The way you approach this process will hugely impact your results. Are you setting yourself up ...

Ep 398- Setting you up for success (part 1)

04 Jul 2022

Contributed by Lukas

In this series of podcasts is mindset prep 2.0- the expectation series (prev. Mindset prep here which focused more on common psychological barriers an...

Ep. 397 - Q&A - coaching lessons, mindset changes & surgery recovery

29 Jun 2022

Contributed by Lukas

Q&A with coach Andy Dealing with nights out - having a great time while not ruining your life for 3 days after From fat loss to changing mindset...

Ep. 396 - 6 things I do daily to show up at my best

27 Jun 2022

Contributed by Lukas

6 things I do daily to show up at my best But also including many targets on: building muscle during menopause, demonising food groups, popularisi...

Ep. 395 - Q&A shift work, grouting & veins

23 Jun 2022

Contributed by Lukas

Q&A with Catherine: Different approaches to fat loss my VJ Shift work Veins Ab specific work @ESGfitness @Catherine_ESGfitness ESGfitness.c...

Ep. 394 - Q&A Expectations, post holiday reset & cortisol

21 Jun 2022

Contributed by Lukas

Q&A with Andy In this episode we talk about the expectation effect and how it can impact your fat loss and menopause experiences Cortisol - is i...

Ep. 393 - Do I need to track calories to lose weight?

20 Jun 2022

Contributed by Lukas

In this episode I answer the question: Do I need to track to lose weight? And if not how do I lose fat? @ESGfitness ESGfitness.co.uk

Ep. 392 - Q&A Underrated sleep tips, pull ups & protein sipping

15 Jun 2022

Contributed by Lukas

Hello! BACK AGAIN - Q&A with Catherine today: We cover: A grouting story How to get your parents active  Protein intake 10min workouts S...

Ep. 391 - Q&A fasting, guit vs shame & patience

14 Jun 2022

Contributed by Lukas

Q&A with Shona! We cover: Fasting - pros, cons and practical advice Guilt vs shame - why its important to distinguish between the two Motivation...

Ep. 390 - The harm poor nutrition information can do

13 Jun 2022

Contributed by Lukas

Sorry this episode is a bit ranty. It's one I feel strongly about: The harm poor nutrition information can do. This includes a breakdown of how insu...

Ep. 389 - Q&A Myths that won't die, pull ups & protein targets

10 Jun 2022

Contributed by Lukas

Q&A with Andy (@Andy_ESGfitness) - a mini rant about myths including menopause and ageing - does your stomach shrink when you diet? - Pull up tip...

Ep. 388 - Q&A not obsessing over the numbers

08 Jun 2022

Contributed by Lukas

Catherine and Emma here for a Q&A We discuss lots of topics including: - Renovations and fat loss - an analogy - Turmeric supplementation - The ...

Ep. 387 - Vegan experiment & life advice unpacked

06 Jun 2022

Contributed by Lukas

I mostly do these episodes as an excuse to talk to Hannah I hope you enjoy them too! In this episode we talk about the Vegan diet, the environmental...

Ep. 386 Q&A Self sabotage, sweeteners & impatience

01 Jun 2022

Contributed by Lukas

Q&A with Shona and Catherine today Topics include: Sweeteners and their impact on insulin and taste, The strawberry tart debate, Reactive vs P...

Ep. 385 - Why your diets keep failing

30 May 2022

Contributed by Lukas

One common reason people fail on their diets is that they jump to solutions. This episode will talk you through how to approach dieting for success. ...

Ep. 385 - Q&A pies, menopause & pork belly calories

26 May 2022

Contributed by Lukas

Andy joins me for a Q&A DHEA, HRT and menopause Pub pies Calories in pork belly and meals out The accuracy of calories on menus Progressive o...

Ep. 384 - stop falling off the wagon!

23 May 2022

Contributed by Lukas

2 common thought processes that hold you back: 1) falling in the F it bucket/ off the wagon and on/ off dieting. 2) 'You only live once' mentality ...

Ep. 383 - Q&A yo-yoing, eating out, covid recovery & Scottish words

19 May 2022

Contributed by Lukas

Q&A with Catherine: How to avoid yo-yoing dieting, How to manage eating out multiple times a week, Getting through covid recovery Scottish words ...

Ep. 382- Over exercising - is this holding back your fat loss?

17 May 2022

Contributed by Lukas

One of the under considered reasons you're struggling with fat loss. I discuss overtraining, exercise and hunger and why it might be holding you back...

Ep. 381 - Q&A - buffets, PCOS, activity monitors & coach love

12 May 2022

Contributed by Lukas

Q&A episode with Shona Topics include:  Buffets on holiday Food environment and impact on choices Happiness, having children and the differ...

Ep 380 - 3 days + 6 behaviours = a better you

10 May 2022

Contributed by Lukas

In this episode I talk through 6 behaviours that I want you to commit to doing for JUST 3 days. The idea behind this is to give you momentum. Startin...

Ep. 379 - The ONLY WAY you will ever get lasting results

09 May 2022

Contributed by Lukas

The ONLY WAY you will ever get lasting results. If you've struggled with yo-yo dieting this is for you! If you want to put an end to the constant di...

Ep. 378 - Q&A Maintenance mindset, the importance of technique & diets don't work

04 May 2022

Contributed by Lukas

Maintenance mindset, the importance of technique & diets don't work with Andy! ESGfitness.co.uk/committo6

Ep. 377 - don't trust your gut & why dieting is so hard

02 May 2022

Contributed by Lukas

This episode is all about why 'trust your gut' is absolutely awful advice. If you are finding dieting hard this will help explain why @ESGfitness E...

Ep. 376 - This mindset will improve your results

29 Apr 2022

Contributed by Lukas

How to approach your goals to get better results. Plus a slight tangent into journaling, knowing yourself and how being accountable to yourself will ...

Ep. 375 - Q&A Process goals, journal update & wee Cathy

27 Apr 2022

Contributed by Lukas

Today's topics include: A journal update The importance of fat in your diet How insane the scale weight obsession is DOMs Process goals Deloads ...

Ep. 374 - The freedom of self discipline

25 Apr 2022

Contributed by Lukas

This episode is all about the freedom of self discipline and self control, how you can create it & how it will improve your life. ESGfitness.co.u...

373 - Q&A - Bikini goals, opening up & why you can't rely on logic

21 Apr 2022

Contributed by Lukas

Andy Joins me for a Q&A. We talk at length about the benefits of resistance training beyond just the physical side. About having vanity goals M...

Ep. 372 - Fasting

18 Apr 2022

Contributed by Lukas

Some pros, cons and practical tips for fasting. If you try it let me know how you get on @ESGfitness ESGfitness.co.uk

Ep. 371 - Q&A what we wish we knew

14 Apr 2022

Contributed by Lukas

Catherine & Shona join me for a commit to 6 Q&A Topics include: What we wish we knew about health and fitness How to manage snacking effect...

Ep. 370 - Imposter syndrome, lack of confidence & fear of failure

11 Apr 2022

Contributed by Lukas

Do you ever feel Imposter syndrome, lack of confidence or fear of failure? Good, you're not a psychopath. This episode will help you! You may also ...