ESGfitness

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:...

Ep. 225 - EIQ sneak peek (Toxic positivity Vs the power of positivity)

13 Apr 2021

Contributed by Lukas

A sneak peek into the weekly EIQ nutrition seminars. We cover: Toxic positivity Vs the power of positivity - Emilia and I tend to have opposing view...

Ep. 224- Mental Models & the power of positivity

12 Apr 2021

Contributed by Lukas

If you want to make better and easier decisions then listen to this one. I discuss how some of the worlds most successful entrepreneurs make decisio...

Ep. 223 - Maintenance & Breaking down mental barriers to over-exercising

09 Apr 2021

Contributed by Lukas

In this episode, I discuss my approach to maintenance, my current training, the science behind why minimal effective dose training works, the law of d...

Ep. 222 - Q&A - How long until results? Monitoring recovery & weight gain in hypertrophy

07 Apr 2021

Contributed by Lukas

Commit to 6 Q&A episode. The first week of commit to 6 means lots of awesome questions. We cover: Building muscle & losing fat- how long can w...

Ep. 221 - Fear of failure

03 Apr 2021

Contributed by Lukas

If you have a fear of failure or are reluctant to try things because you're worried they won't work out this episode is for you! There is an exercise...

Ep. 220 - The best part of coaching

31 Mar 2021

Contributed by Lukas

This is part 2 of the confidence podcast. I discuss self-esteem, common characteristics of someone with high or low self-esteem and how the right co...

Ep. 219 - Q&A - Lack of evidence for water retention with creatine & foam rolling

29 Mar 2021

Contributed by Lukas

Q&A Episode with the ESGfitness coaches. We cover: Dealing with perimenopause, Dealing with anxiety, Scottish politics, Removing the stigma f...

Ep. 218 - Building confidence & gaining perspective

27 Mar 2021

Contributed by Lukas

In this episode I go over 4 actionable tips to gain perspective that I doubt most of you have tried! I also break down confidence and self efficacy ...

Ep. 217 - Your niche & why you should outsource your cleaning

25 Mar 2021

Contributed by Lukas

Dr Emil is back to go over some questions we got from personal trainers. In this episode we discuss: - Finding your niche - Identifying your values ...

Ep. 216 - Your metabolism isn't damaged

23 Mar 2021

Contributed by Lukas

Metabolic adaptation is often miss understood. Here I break down what happens when we diet and hopefully clear this up :) I also explain reverse die...

Ep. 215 - Q&A Cold showers, emotional eating & planting potatoes

22 Mar 2021

Contributed by Lukas

Q &A Episode with the ESGfitness coaches. We cover: Emotional eating, Cold shower experiment, Going back to 'normal' post lockdown, Maintenan...

Ep. 214 - Dieting is quite hard. Don't make it harder!

20 Mar 2021

Contributed by Lukas

Another mindset podcast: Tips on how to make sure you aren't making dieting harder than it needs to be. A discussion on delayed reward. How to stop...

Ep. 213 - Surround yourself with people doing better.

20 Mar 2021

Contributed by Lukas

The quickest way to upgrade yourself is to surround yourself with people doing better. The people who you surround yourself with influence you. Stud...

Ep. 212 Q&A - Binge eating, mental blocks & creatine (obviously)

20 Mar 2021

Contributed by Lukas

Q &A Episode with the ESGfitness coaches. We cover: The difference between binge eating and eating more than you had planned Mental barriers to...

Ep. 211 - Applied Fitness Mentoring

18 Mar 2021

Contributed by Lukas

This podcasts covers: A bit about our backgrounds Why we started AFM What we want to create Who its for Being a good coach isn't enough. If you d...

Ep. 210 - Mental barriers to investing in yourself

16 Mar 2021

Contributed by Lukas

Investing in yourself is hard, scary and uncomfortable which is why most us shy away from it. Let me break down the barriers people put up to investi...

Ep. 209 - Q&A - Commit to 6 sign up is LIVE!

14 Mar 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Parenting advise- how to approach tough topics with kids Protein timing- are high protein sn...

Ep. 208 - The Donkey paradox

12 Mar 2021

Contributed by Lukas

Paralysis by analysis? Are big goals holding you back from taking action? ARE YOU GOING TO STARVE TO DEATH LIKE THE DONKEY!? No, sign up to commit ...

Ep. 207 - Q&A Tinder tales

11 Mar 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Cheat meal deal breakers Massage guns How important is meal variety 'shocking' muscles &a...

Ep. 206 - IWD & Tough truths pt2

09 Mar 2021

Contributed by Lukas

This episode includes a short feminist rant & tough truths including: You are miles from your genetic potential I can’t actually means I won’...

Ep. 205 - Q&A - Flexibility is overrated

08 Mar 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: IWD, Rangers, Paula Radcliffe Drugs in sport Shoes for running CREATINE (of course) and...

Ep. 204 - The problem(s) with calorie calculators

07 Mar 2021

Contributed by Lukas

A lot of people get hung up on what the calorie calculator says or worse.. feel like a failure because they haven’t got results from following the n...

Ep. 203 -Q&A: Does the fitness industry cause eating disorders?

05 Mar 2021

Contributed by Lukas

Q&A Ep. with Shona and special guest Boris. Topics include: Weight lifting Trying to fit to all in Dealing with last minute changes to the pla...

Ep.202 - Q&A: Body types, skin care & Gym intimidation

04 Mar 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: HIIT and resistance training in relation to muscle building Body types Protein and increase...

Ep. 201 - Tough Truths

02 Mar 2021

Contributed by Lukas

Some tough truths including: - The weekend is over 40% of your week - You aren't in a deficit if you're not losing fat - No one is coming to do it ...

Ep. 200 - Increasing calories

27 Feb 2021

Contributed by Lukas

This is something almost all of my clients struggle with at some point whether that be in fat loss, maintenance or hypertrophy phases. So the aim of ...

Ep. 199- An emotional rollercoaster of a Q&A!

25 Feb 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Cancer heros! PCOS Death row meals Protein nuances Brown fat and much more! Join the n...

Ep. 198- Post lockdown anxiety

23 Feb 2021

Contributed by Lukas

How do you feel about things going back to normal? Excited? Anxious? Nervous? Overwhelmed? Weirdly underwhelmed? Unsettled? All of the above? You are...

Ep. 197 - WELCOME TO COMMIT TO 6!

21 Feb 2021

Contributed by Lukas

This is the welcome live for the commit to 6 group. If you are interested in a sneak peak into the program this is your chance. Want to join us? Jo...

Ep. 196 - Impatience

20 Feb 2021

Contributed by Lukas

Impatience is quite possibly the reason you’re not getting results. If you are frustrated by lack of results YOU NEED TO LISTEN TO THIS!!! @ESGfi...

Ep. 195 - The courage to go against societal norms with Emil

19 Feb 2021

Contributed by Lukas

I have the pleasure of having Dr Emil on the podcast for some life chats. We discuss: Going against conventional and societal norms Money and happi...

Ep. 194 - Sunk Costs

17 Feb 2021

Contributed by Lukas

Today's episode is on the sunk cost fallacy. Sunk cost is the tendency to plow more resources into continuing in the wrong direction because of your ...

Ep. 193 - Q&A - Pride & Vanity

16 Feb 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Full Vs Partial Range of motion Vanity Pride in your acheivements How to create ab definit...

Ep. 192 - No one does what you do better than you

13 Feb 2021

Contributed by Lukas

This podcast should help you think about what makes you different an unique. In a saturated market how do you stand out?? I also talk about how amazi...

Ep. 191 - Hunger regulation & fat loss drugs

11 Feb 2021

Contributed by Lukas

How obesity medicine works, the misconceptions and stigma around drugs for weight loss and the important of understanding hunger regulation. This epi...

Ep. 190 - Concussion in sport, sitting with feelings

10 Feb 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Come back after injury or illness Commenting on other's appearance Concussion in rugby Sit...

Ep. 189 - fitness over fatness

09 Feb 2021

Contributed by Lukas

Why most diets fail A better way to approach health The importance of fitness for health Noticing and changing unhelpful thought processes www.esg...

Ep. 188 - Reframing stress

08 Feb 2021

Contributed by Lukas

If you worry about stress and especially if you stress eat this podcast is for you. Give me 15mins of your time to change your view on stress @esgfi...

Ep. 187 - Endurance physiology & the secret to success

06 Feb 2021

Contributed by Lukas

Solo podcast answering the question: What makes a good marathon runner. And I share THE secret to success www.esgfitness.co.uk @esgfitness

Ep. 186 - TikTok, Diet breaks and 'the ick'

05 Feb 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Diet breaks Motivation Emotional eating in men confusing anti diet messaging Tiktok THE ...

Ep.185 - Puck yes or no (productivity pt.3)

03 Feb 2021

Contributed by Lukas

The art of saying no more so you can say yes when it matters. Avoid the temptation to say yes to everything and instead choose your yes's and turn up...

Ep. 184 - The only way is through

02 Feb 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Some deep questions to start When to tough love Sugar cravings Compliments Committed prog...

Ep. 183 - Using self compassion to remove fear of failure

01 Feb 2021

Contributed by Lukas

I used to think self compassion was wishy washy crap for hippies who wanted an excuse to accept mediocrity, avoid hard work and meditate all day. Nee...

Ep. 182 productivity part 2

31 Jan 2021

Contributed by Lukas

The pit falls of charging for your time not your value Trading time for money and why people under charge Productivity tips that don’t just save...

Ep. 181 -Productivity pt 1

29 Jan 2021

Contributed by Lukas

Productivity pt 1 Creating a career you love by moulding your role in your business around things you like doing. When to refer out to increase pr...

Ep. 180 - How to make the best decisions using cost:benefit calculations

28 Jan 2021

Contributed by Lukas

How to use the cost benefit principle to make better decisions in your life and avoid regret I use a cost: benefit calculation to decide whether some...

Ep. 179 - Building abs, drugs in sport & Heart rate

27 Jan 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Drugs in sport Heart rate and health How does Caffeine give you energy Building Abs Genetic p...

Ep. 178 - Perfectionism pt2 & Success shadows

26 Jan 2021

Contributed by Lukas

A different way to look at perfectionism. The notion of success shadows: Your biggest strengths can also be your biggest draw backs & how you c...

Ep. 177 - Q&A - Transgender athletes & surprising correlations

24 Jan 2021

Contributed by Lukas

The gang are back for a Q &A and chat. We discuss: Work ethic in pro footballers (not all) Transgender athletes Surprising correlations The comp...

Ep. 176 - *Topic* Fear of ageing, Exercise & Heath, Menopause

24 Jan 2021

Contributed by Lukas

Ep. 176 - Fear of ageing, Exercise & Heath, Menopause Emma explores the fear of ageing The anti ageing effects of exercise How to change yo...

Ep. 175 - *Topic* The science of building muscle at home!

23 Jan 2021

Contributed by Lukas

Debunking the myth that you cant build muscle at home with minimal equipment by taking a walk through the science of building muscle. www.ESGfitnes...

Ep. 174 *topic* - The environmental cost of your diet

22 Jan 2021

Contributed by Lukas

Hannah is back to discuss the environmental cost of your diet We explore: What climate change/ global warming is. What the environmental cost o...

Ep. 173- *solo* overcoming procrastination & perfectionism


21 Jan 2021

Contributed by Lukas

Moving away from a perfectionist mindset has quite literally changed my life (I am aware of how cheesy that sounds) I discuss the impact of starting...

Ep. 172 - Q&A- when will I see results?

20 Jan 2021

Contributed by Lukas

The coaching team are back for another Q and A episode. Some brilliant topics including: How long until I see results? Migraines Ice baths & pa...

Ep. 171 *Q&A* - unsupportive partners & motivation in the winter

19 Jan 2021

Contributed by Lukas

I am joined by Coaches Andy and Shona to go over some really awesome client questions including: How to stay motivated during cold, dark, wet winters...

Ep. 170 *solo* - what to expect when the goal is building muscle

18 Jan 2021

Contributed by Lukas

Gaining weight after a diet when trying to build muscle is something that a lot of people stress out about (especially us women) Most can accept tha...

Ep. 169 Keto, the ketogenic diet, ketones & ketosis

16 Jan 2021

Contributed by Lukas

What is a ketogenic diet? What are the pros and cons? What’s all the fuss about ketone supplements? Is keto better for fat loss? @ESGfitness...

Ep. 168 *UCPT* - Personal trainer deal breakers

16 Jan 2021

Contributed by Lukas

The up close and personal trainer podcast is back!! We discuss personal trainer deal breakers. How important is it to you that your PT behaves a cer...

Ep. 167 - Minimum effective dose, putting on muscle, 80/20 rule

12 Jan 2021

Contributed by Lukas

Q and A episode with Emma, Andy and Shona. We cover: Minimum effective dose exercise Putting on muscle with lifting experience and in a deficit? is...

Ep. 166 - the sh*t diet rebuttal - here is how to set up a sensible fat loss diet

10 Jan 2021

Contributed by Lukas

There has been a lot of anti- diet chat recently. Predominantly focused around ‘diets don’t work’ and then the comeback ‘no, crap diets don’...

EP. 165 - book suggestions, being woke, genetics of building muscle

08 Jan 2021

Contributed by Lukas

Another Q and A episode where Emma is joined by Shona & Andy. Topics include: - Book suggestions - not having DOMs - Being woke - Anti diet - Bu...

Ep. 164 - Anti diet, kettlebells, stress, caffeine & supplements

07 Jan 2021

Contributed by Lukas

Some absolutely awesome questions from the group this week!! Lots of topics covered including: Anti diet, kettlebells, stress, caffeine & supple...

Ep. 163 - EIQnutrition - do you want to be a better coach?

06 Jan 2021

Contributed by Lukas

Are you interested in learning more about nutrition either for yourself or to improve your coaching service? If so, EIQnutrition is the course for yo...

Ep. 162 - Does winning matter to you?

04 Jan 2021

Contributed by Lukas

Q and A with Andy AND Shona!! Woooo full team. And an interesting discussion on winning mindsets We hope you enjoy! Let us know your thoughts @ESG...

Ep. 161 - Everything you wanted to know about Vaccines

02 Jan 2021

Contributed by Lukas

I am joined by the Amazing Hannah Ritchie who is a researcher for ourwoldindata.org We discuss everything you could want to know about the vaccine in...

Ep. 160 - reframing home workouts, external validation & how not why

31 Dec 2020

Contributed by Lukas

Q & A episode with Coach Andy: We cover lots of topics including: Getting back on track after illness and Christmas, Binge eating, External va...