ESGfitness

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...

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...