ESGfitness

Ep. 340 - Q&A- mood & nutrition, imperfect action vs consistency, evening routines

14 Jan 2022

Contributed by Lukas

Hello lovely listener, Here is a Q&A episode with Andy and Catherine. Topics covered: How to stop over eating in the evening, How foods can im...

Ep. 339 - Does self comparison get an undeserved bad rep?

12 Jan 2022

Contributed by Lukas

I have the pleasure of having Dr. Hannah Ritchie back on to discuss some interesting thoughts we've had. 1) Does self comparison get an undeserved ba...

Ep. 338 - 5 dieting mistakes (& how to avoid them)

10 Jan 2022

Contributed by Lukas

This episode is all about common dieting mistakes and how not to fall for them. @ESGfitness ESGfitness.co.uk

Ep. 337 Q&A: How am I contributing to my own suffering? (& lighter questions)

05 Jan 2022

Contributed by Lukas

One of the biggest questions we’ve had: what is the difference between sparkling and fizzy water??? Genuinely one of the big questions: How am I con...

Ep. 336 - Stop taking the easy option: leave the all or nothing mindset in 2021!

03 Jan 2022

Contributed by Lukas

If you are starting a diet in January please listen to this. Make this year the year you fix the all or nothing approach @ESGfitness ESGfitness.co.u...

Ep. 335 - Q&A - Setting boundaries (practically) , happiness & therapets in prison

31 Dec 2021

Contributed by Lukas

A broad variety of topics covered on this including: How to actually set boundaries, FOMO, Should we have therapy dogs in prison? Trans rights The b...

Ep. 334 - Should you listen to hunger?

27 Dec 2021

Contributed by Lukas

This episode is all about hunger and whether the advice to listen to your hunger is useful. You'll learn why this isn't the best advice for everyone ...

Ep. 333 - Q&A - 4 BIG questions to ask yourself.

21 Dec 2021

Contributed by Lukas

Q&A with Andy. - `should I get rid of my 'fat' clothes? - 4 BIG questions to ask yourself. - This will make you think! @esgfitness ESGfitness...

Ep. 332 - The all or nothing mentality, perfectionism and ‘on/off’ dieting

20 Dec 2021

Contributed by Lukas

If you struggle with the all or nothing mentality, perfectionism and ‘on/off’ dieting this one is for you. @ESGfitness ESGfitness.co.uk

Ep. 332: Q&A- body positive weight loss?

17 Dec 2021

Contributed by Lukas

Productivity tips Can you be body positive and want to lose weight? Men and talking about menopause Changing from a place of love Underrated d...

Ep. 331 - The problem with 'its's just a calorie deficit'

15 Dec 2021

Contributed by Lukas

Ep with Emilia! Tough love applicability Has Fat acceptance gone too far? Fat loss isn’t an even playing field isn’t as easy for everyone. T...

Ep. 330 - Has the fitness industry become too soft?

13 Dec 2021

Contributed by Lukas

Has the fitness industry become too soft? & why tough love is needed. ESGfitness.co.uk @ESGfitness

Ep. 329 - Q&A: Breaking bad habits

08 Dec 2021

Contributed by Lukas

Topics include: The benefits of hard work- why you should embrace it How to break bad habits What to do when your values seem to conflict  Cardi...

Ep. 328 - The reason most diets fail & the solution

07 Dec 2021

Contributed by Lukas

Your diet should start with mindset not calories. This episode will walk you through a few exercises to do to make sure you are approach your diet in...

Ep. 327 - Q&A - The Christmas mentality trap & stop telling women how to look

01 Dec 2021

Contributed by Lukas

Q&A ep with Andy & Shona We cover LOTS including: - Stop telling women how they should look ft Emilia - Creatine & expected water weight...

Ep. 326 - impatience, negative self talk & impulse control

29 Nov 2021

Contributed by Lukas

This episode is based on a conversation I had with a new client in response to the question: what do you think is holding you back? The topics includ...

Ep. 325 - EIQ nutrition how it will change your life

26 Nov 2021

Contributed by Lukas

The WHY, The HOW, & the WHAT of EIQ nutrition. Emilia joins me to discuss EIQ nutrition and what you get from joining us. Sign ups for Janu...

Ep. 325 - Q&A covid recovery, training abs & relationship with food

24 Nov 2021

Contributed by Lukas

Q&A with the full team! We cover: Covid recovery Should you train abs? Getting back on track when you’ve fallen into bad habits The importance...

Ep. 324 - How to mentally approach fat loss

22 Nov 2021

Contributed by Lukas

Solo Ep from the cupboard: A different mental approach to fat loss, Why you might need to reconsider your goals, The FREEDOM that comes from that ...

Ep. 323 - Dieting starts with mindset not calories

17 Nov 2021

Contributed by Lukas

Q&A with * just married * Andy!!! We cover lots of topics & go on lots of tangents in this one... Mindset> Calories The victim mentality/...

Ep. 322 - How to TAKE ACTION!

15 Nov 2021

Contributed by Lukas

Coming to you LIVE from the bathroom of our apartment in Mexico! This episode is all about taking action. My aim is to inspire you to take action wi...

Ep. 321 - Q&A: Binge - restrict & coaching reassurance

10 Nov 2021

Contributed by Lukas

Solo Q&A: Binge restrict cycle The power of the mindset shift What time should I eat? If an 8 hour eating window optimal? How do I get more p...

Ep. 320 - Values with Hannah & Emilia

08 Nov 2021

Contributed by Lukas

I sit down with Hannah & Emilia to talk about values.. What they are, Why they are important, How to figure yours out (shoot me a message on IG ...

Ep. 320 - Q&A - tips for living in the moment & Hunger vs satisfaction

03 Nov 2021

Contributed by Lukas

Q&A with the full coaching team! Topics include: Managing calories over the week (especially on social weeks like your birthday) Tips for living ...

Ep. 319 - Should you drop your calories as you lose fat? plus my first leg day in over 2 years!

30 Oct 2021

Contributed by Lukas

Q&A with Andy from Mexico! We cover lots including: my first leg day in 2 years, if you need to drop calories as you lose fat, time lines ...

Ep. 318 - FREE mindset coaching

24 Oct 2021

Contributed by Lukas

We know that dieting success is more about human behaviour than it is about macros splits or calorie targets. Most people know what to do but don't a...

Ep. 317 - Q&A Motivation mindset & Chocking dumbbells

20 Oct 2021

Contributed by Lukas

Andy and Emma here for a Q&A Our approach to coaching Resistance training Vs cardio - does it matter when? Best exercise for fat loss Motivati...

Ep. 316 - better isn’t enough.. you have to be different

18 Oct 2021

Contributed by Lukas

Solo episode ft Leanne inviting me for a subway New podcast sponsor! (Commit to 6) Why being better isn’t enough & you have to be different ...

Ep. 315 - Identity, diet carbon foot print & emotional eating

13 Oct 2021

Contributed by Lukas

Shona & Emma are here for a Q&A: - Are we pathologizing emotional eating? - You can do both! - performance and physique - Identity and free...

Ep. 314 Mental health & Life advice

11 Oct 2021

Contributed by Lukas

Mental Health & Life advice This episode covers some important things about mental health and mental illness Plus some life advice that has re...

Ep. 313 - Q&A considerations around menopause, medication, hunger & weight gain

06 Oct 2021

Contributed by Lukas

Solo Q&A on the road! Topics: Medication side effects re: hunger & weight gain Reducing protein intake as a Vegan (potential use of supplemen...

Ep. 312 - Hard work

04 Oct 2021

Contributed by Lukas

Hard work is underrated. This episode should (hopefully) get you excited about hard work. If you can get excited and motivated to work hard you'll s...

Ep. 311 - Q&A - why do we emotionally eat?

01 Oct 2021

Contributed by Lukas

Commit to 6 team are here for a Q&A Why do we emotionally eat? Growing vs maintaining muscle The future of ageing & The one question to ask...

Ep. 310 - How to be happier

28 Sep 2021

Contributed by Lukas

Some thoughts on the pursuit of happiness, how we think about happiness and how we can be happier. Enjoy! ESGfitness.co.uk @ESGfitness

Ep. 309 - Overwhelm

24 Sep 2021

Contributed by Lukas

A great episode to listen to if you are feeling overwhelmed. @ESGfitness ESGfitness.co.uk

Ep. 308 - Q&A - The earwig

23 Sep 2021

Contributed by Lukas

Q&A episode: Morning routines Maintenance and recomp how much fruit and veg do you need? That pesky all or nothing mindset Feeling like a fra...

Ep. 307 - Productivity hacks & Happiness

20 Sep 2021

Contributed by Lukas

GUEST EPISODE with Dr Hannah Ritchie. We talk through our top productivity hacks and go on a large tangent about happiness. I hope you find it inter...

Ep. 306 Q&A - learning moderation, Costa Vs Nero & is fat good or bad?

16 Sep 2021

Contributed by Lukas

Andy & ESG pop in for a Q&A: - pre workouts and caffeine - Costa Vs Nero - Fasted cardio & hunger - The difference between coaching and r...

Ep. 305 - The commit to 6 welcome Q&A

13 Sep 2021

Contributed by Lukas

The welcome Q&A with the full crew!! ESGfitness.co.uk/committo6 @ESGfitness @Andy_esgfitness @Catherine_esgfitness

Ep. 304 - the all or nothing mentality

13 Sep 2021

Contributed by Lukas

Do you struggle with an on/off mentality? This is one of the most common problems people face when trying to lose weight. Let's see if I can talk yo...

Ep. 304 - Q&A Reverse dieting & career paths (emoshhhh)

11 Sep 2021

Contributed by Lukas

Q&A with Andy: Mind muscle connection Who benefits from supplements most? Food addiction Reverse dieting Career paths ESGfitness.co.uk @Andy_es...

Ep. 303 - My approach to fat loss + your biggest fat loss struggles covered

07 Sep 2021

Contributed by Lukas

I sent out an email last week asking what people's fat loss struggles were. The overwhelming response was all or nothing mentality. This episode als...

Ep. 302 - Comparison doesn’t have to be the thief of joy

06 Sep 2021

Contributed by Lukas

How to reframe comparison to make it work for you. How to celebrate other's successes & how to use that to push yourself towards success @ESGfit...

Ep. 301 - Q&A: Doing hard things, Jobbies, hunger

02 Sep 2021

Contributed by Lukas

Shona, Andy and Emma run through client questions. Scottish words Hunger and perception When to cut back Why it is hard to take action Who gets resul...

Ep. 300- Knowing but not doing

31 Aug 2021

Contributed by Lukas

Do you ever feel like you know what to do but you’re not actioning it? This one is for you! Oh and a bit on women supporting women. @ESGfitness...

Ep. 299 - Q&A - Take the pressure off

27 Aug 2021

Contributed by Lukas

Q&A with Andy: DNA testing Morning routines Running Vs Weights Biohacking Taking the pressure off Carrot Vs Stick ESGfitness.co.uk @ESGfit...

Ep. 288 - Q&A - gastric bands, bf % for health & night shift tips

24 Aug 2021

Contributed by Lukas

Shona and Emma run through client questions. I don't mean to brag but our clients ask THE BEST questions and I never tire of answering them... body ...

Ep. 287 - Your Story (the mindset holding you back)

23 Aug 2021

Contributed by Lukas

This episode is all about the story you tell yourself and how it is holding you back. You are who you think you are (you might be rolling your eyes ...

Ep. 286-Q&A Deep chats with Andy

19 Aug 2021

Contributed by Lukas

Andy,& Emma answer commit to 6 questions. including... The fat burning zone, Lactic acid, Recovery between sets, Recovery - men Vs women Mainten...

Ep. 285 - The only motivation hack you need

18 Aug 2021

Contributed by Lukas

The first half of this episode is some thoughts about money, time and happiness. Then the JUICE is: the only motivation hack you will need. How to...

Ep. 284- Q&A: Managing pain, Sunny D & mindset

17 Aug 2021

Contributed by Lukas

Andy, Catherine & Emma  answer commit to 6 questions. including... The advantages of low carb The power of sitting with feelings without a...

Ep. 283 - Q&A - do I need to lose fat before building muscle? changing identity & visiting centre parks

12 Aug 2021

Contributed by Lukas

Shona joins me to answer commit to 6 questions. How to change your identity & noticed when it could be holding you back Who are you without yo...

Ep. 282 - Q&A: Neilgate, hot yoga, do you want it enough?

11 Aug 2021

Contributed by Lukas

Commit to 6 Q&A with Andy & Shona: We discuss Neilgate hahaha - do you need tough love? Do we expect people's actions to align with their goa...

Ep. 281 - The irony of the quick fix

10 Aug 2021

Contributed by Lukas

Do you feel like you’ve been on & off diets your whole life? This is episode is for you!! Make this the last diet you ever need because you are...

Ep. 280 - EIQnutrition Q&A - metabolism, fat loss without tracking, under reporting & changing negative self talk!

09 Aug 2021

Contributed by Lukas

Hello! This episode is a little different and very awesome. Emilia and I discuss a number of topics that came up form the EIQnutrition webinar. inc...

Ep. 279 - Q&A: Arousal, Creatine, Maintenance & Stress

06 Aug 2021

Contributed by Lukas

Andy and Emma (lol me, I write these but you sound more important in 3rd person right..??) are here for a Q&A. We cover: Creatine (obviously) 3 k...

Ep. 278 - Owning mistakes, therapy & showing up your best

05 Aug 2021

Contributed by Lukas

In this episode we talk about owning your mistakes, How useful therapy is for everyone! (PREEEACCCHHH), Being a role model, Showing up at your best...

Ep. 277 - How to enjoy your holiday and not let your diet take over your life!

03 Aug 2021

Contributed by Lukas

My theory on finding true happiness A message to those starting commit to 6 How to enjoy your holiday and not let your diet take over your life The...

Ep. 276 - ELLEN MUSK

03 Aug 2021

Contributed by Lukas

Andy & Shona join me for a Q&A - Can I still diet during pregnancy? - Can I still exercise? - Exercising with chronic illness - How body imag...

Ep. 275 - Stop waiting to be happy & how to break negative self talk

26 Jul 2021

Contributed by Lukas

- STOP ATTRIBUTING YOUR HAPPINESS TO WHAT YOU USED TO WEIGH. - How happiness is probably related to weight - How to break negative self talk - Why you...

Ep. 274 - BONUS discussion on body image with Emilia & Dan

23 Jul 2021

Contributed by Lukas

This recording is from a discussion on body image Dan facilitated. I very much enjoyed it we discussed: - What body image is and isn't - The impact ...

Ep. 273 - Q&A how accurate is calorie tracking? + SHONA IS BACK!

21 Jul 2021

Contributed by Lukas

Q&A episode with the OGs! - Andy, Shona & Emma We cover questions from the commit to 6 group including: Can increased breathing help DOMs? ...

Ep. 272 - How to use human psychology to your advantage

19 Jul 2021

Contributed by Lukas

Dieting psychology and why one diet works for some people but not others PLUS Using loss aversion to your advantage & how to implement this into...

Ep. 271 - Q&A - the pill, sitting with emotions & deadlifts

16 Jul 2021

Contributed by Lukas

Q&A from COMMIT TO 6 check ins with Andy: - Has exercise helped my period pains? - Can the pill impact my diet & exercise? What are the side ...

Ep. 270- Q&A - Emotional & social eating tips

14 Jul 2021

Contributed by Lukas

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine Topics include: Tips for pre race mindset Emotional eating stategies Lactate PCOS and...

Ep. 269 - Getting your head around the scales

12 Jul 2021

Contributed by Lukas

If you struggle to get your head around the scale weight this episode is for you!! Do you let the scales dictate your progress? impact your mood? mak...

Ep. 268 - Is this stealing your joy?

09 Jul 2021

Contributed by Lukas

Have you ever ruined your enjoyment of something you loved by putting too much pressure on yourself, my setting targets, by turning it into work or gi...

Ep. 267 - Jurassic pee & time to exercise

06 Jul 2021

Contributed by Lukas

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine Topics include: Can I take creatine when pregnant? How does exercise benefit cognitio...

Ep. 266- ‘I just need someone to tell me what to do’

05 Jul 2021

Contributed by Lukas

We often think more choice is a good thing but what actually tends to happen is we become overwhelmed by options and choose the safest option: Inacti...

Ep. 265 - Creatine, waist circumference & trusting yourself

01 Jul 2021

Contributed by Lukas

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine Topics include: Creatine Water retention Protein Vs Calories Mindset tips Trusting yo...

Ep. 264 - Limiting beliefs

28 Jun 2021

Contributed by Lukas

Andy and Emma do a Q&A for the free trial group and then cover limiting beliefs that hold you back. And obviously pull them apart for you!! Hope...

Ep. 263 - Habits are bullsh*t

25 Jun 2021

Contributed by Lukas

Okay that was a click bait title but hear me out. I also touch on why trusting yourself is so important. I hope you enjoy!! @ESGfitness ESGfitness...

Ep. 262 - When to reframe & injury mindset

23 Jun 2021

Contributed by Lukas

Q&A episode with coach Andy. Topics include: -Can you intuitively eat and maintain weight? - When to reframe and when not to reframe - Mindset a...

Ep. 262 - The optimal rate of fat loss

21 Jun 2021

Contributed by Lukas

This episode covers the marathon analogy. How to pace fat loss. You can diet too fast but you can also diet too slow. Oh and here is the link to th...

Ep. 261 - How quickly will I lose strength?

18 Jun 2021

Contributed by Lukas

Q&A episode with coach Andy. Topics include: - The importance of resetting goals - Some thoughts on habits (more on this soon! - I have a lot to...

Ep. 260 - Everything from Shakespeare to the obesinogenic environment

16 Jun 2021

Contributed by Lukas

Q&A episode with Shona & Catherine. We manage to cover many topics. Everything from how to regain your period to who wrote the notebook. inc...

Ep. 259 - 3 tips to increase motivation

14 Jun 2021

Contributed by Lukas

This episode is all about motivation: - Genetics and motivation - Evidence based advice to increase motivation - The motivation paradox - Diet con...

Ep. 258 - Sayings we hate

11 Jun 2021

Contributed by Lukas

Up close and personal trainer Episode with Shona. Being a scorpio Sayings we hate Virtue signalling @ShonaStrong @ESGfitness ESGfitness.co.uk

Ep. 257 - Vaccine update with Hannah

09 Jun 2021

Contributed by Lukas

We have the incredible Hannah Ritchie on the podcast today for a vaccine update. We discuss some of the common fears around vaccines including: Bl...

Ep. 256 - the value of coaching & attributes of success

07 Jun 2021

Contributed by Lukas

Solo episode: The value of coaching (it is not meal plans) Survivorship bias The attributes of success 'You can’t get upset about the results yo...

Ep. 255 - Binge restrict cycle

02 Jun 2021

Contributed by Lukas

Andy is here for a Q&A in the commit to 6 group: Some really awesome Qs (I always say that but they REALLY are!) - Perfect day exercise - Can y...

Ep. 254 - Perineal massage & Quotes

30 May 2021

Contributed by Lukas

SHONA is back... it's only been a week but I've missed her. We discuss: Perineal massage which is apparently very similar to putting in contact lens...

Ep. 253 - The cutting/bulking cycle needs to die

28 May 2021

Contributed by Lukas

Q and A with Emma and Andy. We cover some AWESOME questions from the commit to 6 group and committed check ins topics include: Naps Aging and weight...

Ep. 252 - overtraining

27 May 2021

Contributed by Lukas

Do you exercise a lot and have a fear of reducing that amount of exercise? Hopefully this podcast can help you get your head around this. Starts wit...

Ep. 251 - Not toxic positivity & winning twice

21 May 2021

Contributed by Lukas

Solo episode on positivity. How to stop letting minor annoyances ruin your enjoyment of life. Also some chat about AFmentors and why helping others ...

Ep. 250 - It's not lack of ability (Q&A)

19 May 2021

Contributed by Lukas

Q&A from Commit to 6 coaching group. Topics: Are you failing to meet your goal because you dont want it enough? Cardio and fat loss Cardio and...

Ep. 249 - The big 3 questions! (What, Who, Where)

15 May 2021

Contributed by Lukas

Solo episode: This episode discusses broadly how we make decisions, some of the common flaws we have int his area and how to make sure you are making...

Ep. 248 - Limiting beliefs (Live)

14 May 2021

Contributed by Lukas

In this Episode we discuss some limiting beliefs that came up in the Free group, The power of surrounding yourself with positive people, And the imp...

Ep. 247 - Should you always set goals?

12 May 2021

Contributed by Lukas

NEW COACH CATHERINE INTRO!!! We discuss a post from the commit to 6 group on goals. We go deep! This is a must listen episode. We also discuss the...

Ep. 246 - BONUS Q&A

10 May 2021

Contributed by Lukas

Q&A from the free group. Lots of great Qs, also ft. lots of laughing Topics include: Aggressive dieting, C- sections, Recovery from ops, Imp...

Ep. 245 - How you FEEL (Free coaching)

09 May 2021

Contributed by Lukas

The number one reason people don't reach their goals is because they give up. I want to shift the focus around how you are thinking about your progre...

Ep. 244 - Emma's therapy session

05 May 2021

Contributed by Lukas

Commit to 6 Q & A quickly turns into a therapy session haha! We cover: Why people do photoshoots, The motivation behind become a PT, How your ...

Ep. 233 - A different mindset

03 May 2021

Contributed by Lukas

The magic of commit to 6 isn't the actions per se its the mindset behind them. You probably don't need to completely overhaul your diet but you do ne...

Ep. 232 - social norms that need to die

30 Apr 2021

Contributed by Lukas

The up close & personal trainer podcast is back to discuss social norms that need to die & other important questions like should you shave you...

Ep. 231 - the unexpected cheeseboard

28 Apr 2021

Contributed by Lukas

Commit to 6 Q and A Eating with family and how to enjoy the unexpected cheeseboard, Tracking or not tracking moving forward, Good morning Britain man...

Ep. 230 - 100% commitment

26 Apr 2021

Contributed by Lukas

This is probably what is holding you back from your goals. Lack of commitment doesn't come from lack of discipline or motivation it usually comes fro...

Ep. 229 - Fasting & cognitive function & Self-sabotage

25 Apr 2021

Contributed by Lukas

Commit to 6 Q and A Self-sabotage Scale weight self-fulfilling labelling Fueling performance Gym fear Biggest fat loss struggles Fasting and cognit...

Ep. 228 - bring on the wall & training splits

21 Apr 2021

Contributed by Lukas

Commit to 6 Q&A Shona, Andy and Emma cover: How to deal with days that throw a spanner in the works Can you prep for a bodybuilding show withou...

Ep. 227 - Money, calories and cognitive biases

19 Apr 2021

Contributed by Lukas

Fat loss IS like your bank balance. And it is for all the reasons people don’t like this analogy People don’t tend to like the comparison betwee...

Ep. 226 Athlete mindset, coming out of lockdown, collagen

14 Apr 2021

Contributed by Lukas

Commit to 6 Q&A with the coaches: This week Shona got a new hair cut which was very exciting for us all. We also answered questions including:...