ESGfitness

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 ...

EP. 369 - Q&A Emotional eating, addiction, pregnancy & lack of motivation

05 Apr 2022

Contributed by Lukas

Shona, Catherine & ESG here for the Q&A Some fantastic questions including: Discussion on addiction and increasing the pleasure you feel fro...

Ep. 368 - Behavioural science & WW (weight watchers)

04 Apr 2022

Contributed by Lukas

This episode is all about behavioural science (expect A LOT more of this) & WW (weight watchers), how they use pretty clever behaviour science tr...

Ep. 367 - feel the fear (& market yourself)

03 Apr 2022

Contributed by Lukas

This episode is mostly for the coaches: It is so important the best coaches can also market themselves or they won’t help anyone! Let me help yo...

Ep. 366 - Q&A meal prep, social eating & semi- tracking

30 Mar 2022

Contributed by Lukas

Full team are here! We discuss: Motivation, Meal prepping - do you have to? how to make it easier. Tracking, not tracking and semi- tracking, Soc...

Ep. 365 - Beyond calories - An interview from Bitesize fitness

30 Mar 2022

Contributed by Lukas

Honoured to be a guest on the Bitesize fitness podcast. Lots in this one- I hope you enjoy! In this episode, Sam and James sit down with Emma Storey...

Ep. 364- How to learn from regrets

28 Mar 2022

Contributed by Lukas

Regret is a horrible feeling but it can be a great lesson. Here is how to learn from your regrets (& make yourself feel better about them!) ESGf...

Ep. 363 - Q&A Emotional eating & food free celebrations

24 Mar 2022

Contributed by Lukas

Shona & Catherine join me for a Q&A live Topics include: Emotional eating Responding Vs reacting - examples Alcohol and muscle growth Cel...

Ep. 362 - How to live your best life whilst dropping body fat (Guest interview)

23 Mar 2022

Contributed by Lukas

I had the pleasure of being a guest on the Simply Fit Podcast. Here is the episode. I hope you enjoy! In the latest episode of the Simply Fit Podc...

Ep. 361 - Q&A - When to move to maintenance, LGBTQ & fasting

22 Mar 2022

Contributed by Lukas

Q&A episode with Coach Catherine: When to move to maintenance, LGBTQ Fasting Protein intake Maintenance diets Vs fat loss diets @ESGfitness ...

Ep. 360- breaking down mental barriers to change

21 Mar 2022

Contributed by Lukas

Solo episode: Brief chat on attachment styles, Considerations of barriers to change The MVP model (ESG copyright) Familiarity and how it can keep ...

Ep. 365 Mindset reset part 6: The secret to success

17 Mar 2022

Contributed by Lukas

Mindset reset part 6: The secret to success Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESG...

Ep. 364 Mindset reset part 5: All or nothing / perfectionism

16 Mar 2022

Contributed by Lukas

Mindset reset part 5: All or nothing / perfectionism Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message h...

Ep. 363 Mindset reset part 4: Controlling behaviours

15 Mar 2022

Contributed by Lukas

Mindset reset part 4: Controlling behaviours Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ES...

Ep. 362 Mindset reset part 3: Motivation

14 Mar 2022

Contributed by Lukas

Mindset reset part 3: Motivation Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESGfitness

Ep. 361 Mindset reset part 2: Habits

13 Mar 2022

Contributed by Lukas

Mindset reset part 2: Habits Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Shoot me a message here: @ESGfitness

Ep. 359 Mindset reset part 1: Self compassion & mental approach to dieting

11 Mar 2022

Contributed by Lukas

Mindset reset part 1: Self compassion & mental approach to dieting Your worksheets are here More info on commit to 6 here: ESGfitness.co.uk Sho...

Ep. 358 - Q&A - traits of success, reframing & self compassion


10 Mar 2022

Contributed by Lukas

Andy & Catherine join me for a Q&A live Topics include: Traits of successful people, Reframing, Self compassion, Failing up, Cold exposure &...

Ep. 357 - Eating disorder & obesity stigma, cognitive biases & introverts with Dr Hannah Ritchie

09 Mar 2022

Contributed by Lukas

Hannah is back and we chat about things we have found interesting this month. I LOVE these conversations and it is absolute honour to get to tap int...

Ep. 356 - The importance of rest, the 80/20 principle & how to avoid over restriction (Transformation talks Ep)

07 Mar 2022

Contributed by Lukas

This is a guest episode. I was lucky enough to be on Transformation Talks with Sam Forget. And I loved the chat so I hope you enjoy! Make sure you c...

Ep. 355 - Q&A - fat loss for busy people, Veganism & wedding prep!

03 Mar 2022

Contributed by Lukas

Full team Q&A Keto, fasted cardio and body fat Being busy & trying to lose fat Non negotiables Confindence Wedding prep 'bulking' Vegan...

Ep. 354 - Lessons from successful dieters

27 Feb 2022

Contributed by Lukas

Lessons from successful dieters And a discussion on feeling stuck on low calories PS sorry for the jet lag rambles @ESGfitness ESGfitness.co.uk

Ep. 353 - Best Q&A of 2022 so far!

24 Feb 2022

Contributed by Lukas

This one was awesome! So many great questions covered: Low carb pros and cons The keto diet Cholesterol Menopause and fat oxidation Menopause an...

Ep. 352 5 keys to happiness

21 Feb 2022

Contributed by Lukas

Brief recap on Menopause and what’s to come content wise, How to get the most out of working with someone, 5 turning points for increased happines...

Ep. 351 - Q&A doping scandal, attributes in friends & post op mindset

18 Feb 2022

Contributed by Lukas

Q&A episode with Catherine and Shona We cover: The current doping scandal at the Olympics, What are the most important attributes in a friend, ...

Ep. 350 - IMPERFECT action

14 Feb 2022

Contributed by Lukas

Let me show you the beauty of imperfect action and convince you this is how you should live your life. Learn to stop worrying so much about what coul...

Ep. 349: Q&A - weight loss injections, first dates & the afternoon slump

10 Feb 2022

Contributed by Lukas

Q&A episode with Catherine & Shona The weight loss jab, NEAT, Exercise vs NEAT, The afternoon slump, Managing eating out, Night shifts, Datin...

Ep. 348 - Tough love, Enjoying the journey & why there is no such thing as the 'best coach'

07 Feb 2022

Contributed by Lukas

Solo Episode: The importance of enjoying the journey, Why there is no such thing as the 'best coach', And tough love done well. @ESGfitness ESGfi...

Ep. 347 - Fat cells, maintenance & pre bed protein

03 Feb 2022

Contributed by Lukas

Q&A with the FULL TEAM! Protein considerations beyond just optimal body composition - environment, ethics etc Pre bed protein What happens to f...

Ep. 346 - Sleep, ownership & fault

31 Jan 2022

Contributed by Lukas

The impact of sleep, Fault Vs Ownership, Anti diet and disempowering messaging @ESGfitness ESGfitness.co.uk

Ep. 345 - Overwhelm, FOMO, self sabotage (commit to 6 welcome)

30 Jan 2022

Contributed by Lukas

Hello! Commit to 6 welcome live! including: Post event hangovers (success hangover) FOMO at your own wedding Overwhelm reframed & self sabot...

Ep. 344 - Q&A Self comparison, HRT, body image

26 Jan 2022

Contributed by Lukas

Q&A episode with Shona & Catherine We cover: The importance of actions over time and averages, Comparison to your previous self Accountabili...

Ep. 343 - Not giving up (and the secret weapon to make sure you don’t)

24 Jan 2022

Contributed by Lukas

Not giving up is a super power. Let me convince you of this and give you the secret to not giving up @ESGfitness ESGfitness.co.uk

Ep. 342 - Q&A Why are we drawn to negative motivation? & how to change that plus Tinder Qs

19 Jan 2022

Contributed by Lukas

Full team Q&A: Why we started our own ‘fitness’ journey - what our motivation was initially. Steps Vs workouts Positive and negative mot...

Ep 341 - Fear of ageing, menopause & having 'peaked'

17 Jan 2022

Contributed by Lukas

This episode is all about mindset, ageing, fear of ageing the impact of exercise & menopause. We are all going to age so it’s relevant no matte...