ESGfitness

Ep. 125 - Q&A - self fulfilling prophecies & how to approach sugar with kids

21 Sep 2020

Contributed by Lukas

Andy and I answer client questions including: Metabolic adaptation Strength V power Drop sets or eccentrics? Sugar and kids Sleep and muscle growth S...

Ep. 124 - Stop avoiding the problem and work on your confidence

18 Sep 2020

Contributed by Lukas

A quick one from me today. Many people think that just avoiding certain foods or not having them in the house will solve the problem. It won't. You a...

Ep. 123 - fasting, bloating, supplements

09 Sep 2020

Contributed by Lukas

Q&A ep. with coach Andy We cover the questions from the commit to 6 group including Supplements Fasting Bloating and much more. Enjoy! Want t...

Ep. 122 - Economics and fat loss - why you should start now

04 Sep 2020

Contributed by Lukas

What we can learn from economics about making decisions & fat loss .. and some relevant examples. This is a must listen! If you implement this p...

Ep. 111 - Lucy Spraggan

04 Sep 2020

Contributed by Lukas

I have the magnificent Lucy Spraggan on the podcast this week. We discuss everything from giving up alcohol to the impact of corona virus on the musi...

Ep. 110 - Fibromyalgia to body building queen!

01 Sep 2020

Contributed by Lukas

Introducing my right hand woman Nicola. Most of you already know her but I am sure you will learn a lot about her background and what makes her a) ...

Ep. 109 - Reframing hard work

26 Aug 2020

Contributed by Lukas

In this episode we discuss Reframing your mindset BCAAs AGAIN We realise Andy doesn't understand what anonymous means Cues for squats And much m...

Ep. 108 Enjoy the damn holiday!

21 Aug 2020

Contributed by Lukas

Q and A episode with Coach Andy Holidays Not allowing your mindset to hold you back Journalling Gmail letting us all down.. www.ESGfitness.co.uk...

Ep. 107 - Up close & personal trainer episode!

19 Aug 2020

Contributed by Lukas

Shona is back and we have a lovely chat! & A few deal breakers. Enjoy!

Ep. 106 - Check in reviews and Q&A with Coach Andy

18 Aug 2020

Contributed by Lukas

Q and A with Andy We cover: - Barbel V Dumbell - Moving into a muscle building phase - Food volume and fat content of your diet - Peri menopausal wo...

Ep. 105 - Post back surgery

17 Aug 2020

Contributed by Lukas

Hello!! I am back! Feels like ages (has been less than a week) I feel REALLY anxious so used this podcast to distract myself by answering some aweso...

Ep. 104- Shame, fit shaming, fat shaming, shame shaming.. all the shaming.

06 Aug 2020

Contributed by Lukas

In this episode we discuss shame in various forms. & Our thoughts and experiences. As ever on the up close and personal trainer podcast, we are...

Ep. 103 - Dealing with illness and injury - the come back!

04 Aug 2020

Contributed by Lukas

Q and A Episode with Coach Andy. - why 100g protein? - snacking V meals - Short sharp sessions - Metabolic adaptation AND MORE! Interested in coac...

Ep. 102 - Andy comes on the up close and personal trainer podcast for some deal breakers

01 Aug 2020

Contributed by Lukas

Our first guest! We discuss some deal breakers.. Listen in and see if they would be deal breakers for you too..

Ep. 101 Positives not negatives, Cravings, disassociating food & emotions

01 Aug 2020

Contributed by Lukas

Another Live Q and A for the coaching group. Some topics covered: - The gyms aren't opening but let's focus on what we can control - Cravings - sho...

Ep. 100!!! - Completing Tinder.. and new Government obesity chat

27 Jul 2020

Contributed by Lukas

HELLO! This week we discuss the new measures the government are taking to tackle obesity and then move on to a Q and A. Including: Deadlifts DOMs R...

Ep.99 - Do you need an expert?

16 Jul 2020

Contributed by Lukas

Q and A podcast with Andy We cover: - How to come out of lockdown Recap on holidays and eating out/ social occasions Why you might not want an expe...

Ep.98 - *UCPT* Rule 34

15 Jul 2020

Contributed by Lukas

Up close and personal trainer podcast Weird Fetishes Rule 34 Deflating bosu balls And also some coaching thoughts..

Ep.97 - Empty Calories

08 Jul 2020

Contributed by Lukas

Q&A episode - Too much data - HR, steps, sleep, food tracking, energy expenditure etc etc - Muscle protein synthesis and fasting - Can I be in ...

Ep. 96 - investing in yourself

07 Jul 2020

Contributed by Lukas

Something a little different from Shona and I in this one. Really enjoyed this podcasts. We discuss investing in your future but balancing that wit...

Ep. 95 - Joe wicks tells us alcohol blunts fat burning

04 Jul 2020

Contributed by Lukas

This is one of my favourite episodes ever! (and we are on ep. 95!!) Topics include: How many grams of fruit and veg? do avocados spot reduce fat? ...

Ep. 94 - UCPT: “To all my friends in the LGBTQ community centre”

29 Jun 2020

Contributed by Lukas

Upclose and personal trainer episode. We discuss: Britney Pride Condoms being to small moon cups and more.. ENJOY!!

Ep.93 - Introducing Shona

26 Jun 2020

Contributed by Lukas

BIG NEWS!! We have a new coach at ESGfitness. Shona Denovan. One of the kindest, funniest and most genuine people I know. It is an absolute honou...

Ep. 92 Q&A - Diet secrets

25 Jun 2020

Contributed by Lukas

THIS WAS AWESOME! Such good questions this week including: - Every question you wanted to know about metabolic adaptation and how it applies to you ...

Ep. 91 UCPT- unpopular opinions

23 Jun 2020

Contributed by Lukas

In this episode, we talk about a lot of things including: How we have changed since the start of lockdown Politics (for some reason) Falafels How to ...

Ep. 90 UCPT - Onlyfans and collarbones

19 Jun 2020

Contributed by Lukas

WOOOOOFFF do we have a packed episode this week!? (spoiler: yes) This week we discuss the following: Shona's poor dog's injury Why Emma finds Collarb...

Ep.89 Cellulite, Stress & night time eating

17 Jun 2020

Contributed by Lukas

Hello & Welcome! In this episode we cover: - Cellulite - Night time eating - Stress - Training in the morning and more.. Enjoy! www.ESGfitness....

Ep. 88- VO2 max, Soy & Calorie calculators

15 Jun 2020

Contributed by Lukas

Hello & Welcome! In this episode we cover: - VO2 max - what is it and is it useful? - Hashtag Carbon removal - will it catch on?? - How fat leav...

Ep.87 - Crossfit (or not) & pelvic floor

09 Jun 2020

Contributed by Lukas

Shona joins for one our chats we talk about many things including: The racist crossfit saga If you can actually spot reduce fat Celebs transformatio...

Ep 86 - Are eggs bad?

08 Jun 2020

Contributed by Lukas

Lots of topics covered including: What is more important calories or protein? Should I go over my calories to meet my protein target? Calories burne...

Ep.85 Q&A- How much fat can you lose in a week?

04 Jun 2020

Contributed by Lukas

In this episode I cover: Body recomp Tempo How much fat you can lose in a week Metabolism Body fat % scales And why I happily refunded 2 ...

Ep. 84 *UCPT* - Satiated

03 Jun 2020

Contributed by Lukas

Are these wedding vows a deal breaker? My wife is called Emma She’s so hot she makes me tremma She makes me thirsty and gives me phlegma Just like ...

Ep. 83 - why you might not need to drop your calories

27 May 2020

Contributed by Lukas

Q & A episode with loads of awesome questions: How do you stay on top of research if it takes so long to publish Working offshore Cycling with ...

Ep. 82 *UCPT* Homophobes hiding in bushes

26 May 2020

Contributed by Lukas

Some brilliant tips to live your life by. We explore a listeners homophobic experience and why shona looks like a lesbian Also why so many lesbians ...

Ep. 81 *UCPT*- nipple & coregasms

19 May 2020

Contributed by Lukas

In this week's up close and personal trainer podcast we discuss: - The stats around lesbian orgasms - Shona's most boring day in lockdown - Is having...

Ep. 80 - Muscle memory, should I lose fat before building muscle.. &more!

17 May 2020

Contributed by Lukas

Solo ESG podcast Topic covered: Should I still try to build muscle at home? Do I need to be at a lower bf% to build muscle? Acid reflux Can ...

Ep. 79 UCPT - bet you didn't know your vagina could do this..

13 May 2020

Contributed by Lukas

Up close and person trainer podcast with Shona. As usual many areas covered. Many topics explored. @Shonastrong @ESGfitness

ep. 78 - Q&A How much protein why & when?

09 May 2020

Contributed by Lukas

Q & A ep. with coach Andy Is pilates over rated? What are the benefits of ice baths? (is there any) How much protein at each meal is optimal? ...

Ep. 77 - UCPT- fitness industry dramas

08 May 2020

Contributed by Lukas

Shona whispers deadlifting cues We talk about dramas from this week We talk about parenting We talk about many other things. Please enjoy, share,...

Ep. 76 (UCPP) guess the longest poo..

28 Apr 2020

Contributed by Lukas

Up close and personal trainer episode We answer a listeners question about online dating We read out some 'facts' We would like to know how your sa...

Ep. 75 - Hunger cues & body's needs

28 Apr 2020

Contributed by Lukas

ANDY IS BACK!! We cover questions from this week's check ins including: Building muscle at home Are hunger cues good indicators of what the body wa...

Ep. 74 - No Offence, But...

22 Apr 2020

Contributed by Lukas

Up close and personal trainer podcast We discuss sexuality. Shona has a relevation We both share too much as usual. Enjoy!!

Ep. 73- Solo Q&A- don't put your life on pause

20 Apr 2020

Contributed by Lukas

Solo Q&A episode: I cover your questions preach about a few things... - How to build muscle as a female - The important of stretching - Extra...

Ep. 72 Gym deal breakers

14 Apr 2020

Contributed by Lukas

Up close and personal trainer podcast Episode. Kissing in a strip club Vibrams, gym gloves, spitting on your hands, not putting your weights away C...

Ep. 71 - Owning yourself: a chat with the girls

09 Apr 2020

Contributed by Lukas

Emilia. Carly, Hayley and I have a chat about women's health. It was meant to be about women’s health but I think it was more about owning yourself...

Ep. 70 - Q&A Egos in the fitness industry

08 Apr 2020

Contributed by Lukas

Q & A episode with Andy. We cover: Comparing yourself to others Why we care about effort not times or reps Activity expenditure in lockdown E...

Ep.69 - Who should pay?

06 Apr 2020

Contributed by Lukas

Up close and personal trainer podcast episode We discuss things that have been annoying AGGY shona. Who should pay on a date? The gender pay gap T...

ep. 68 - Q & A inc. Home/body weight training tips

01 Apr 2020

Contributed by Lukas

Q and A with Andy - What impact does NEAT have - Why does your slim friend seem to eat what they want - I got a delivery half way through.. it was a...

EP. 67 - Why do men send d*ck pics?

31 Mar 2020

Contributed by Lukas

We discuss this complex question 

Ep. 66 - should you lockdown with your partner?

26 Mar 2020

Contributed by Lukas

An important message from Boris When in a relationship should you lockdown with your partner? LISTENER STORIES! Tales from uni days Shona talks ab...

Ep. 65 - Do 95% of diets fail?

26 Mar 2020

Contributed by Lukas

Q & A with Andy (Sorry about the echo!) We discuss: It is okay to be upset/anxious/annoyed/frustrated at the moment splitting up your training ...

Ep. 64 Ain’t no Boris got time fo dat (UC&PT)

25 Mar 2020

Contributed by Lukas

An up close and personal trainers episode recorded on day 1 of lock down Hope we make you laugh :) Give us a share if you do! @ESGfitness @shonast...

ep. 63- It starts at the head & ends at the Gooch

22 Mar 2020

Contributed by Lukas

Another 'Up close and personal, personal trainers' podcast Shona talks about bum holes a lot There are lots of laughs to get you through social dist...

Ep. 62 - Taking advantage of this situation!

20 Mar 2020

Contributed by Lukas

We are here and life goes on! Let's take advantage of this situation! We discuss dieting and immune function & Maintaining muscle mass Whatever...

Ep. 61 - Imagine dropping a 20kg plate on your penis

20 Mar 2020

Contributed by Lukas

I am still in too much shock to write a description.

Ep. 60 - How we are going to deal with Corona Virus

15 Mar 2020

Contributed by Lukas

I wanted to do this podcast to offer you all a bit of reassurance. We will do the best we can in whatever situation occurs. There is no need to st...

Ep. 59 - Body building rant

12 Mar 2020

Contributed by Lukas

Q and A episode We cover your questions on: Planning Stubborn fat Creatine Will you have to lower your calories? A slight rant hahaha Giving up smok...

Ep. 57 *EmSho* - Chakras, Dried pasta & Cat Milk

10 Mar 2020

Contributed by Lukas

Another podcast with Shona We discuss: What you would buy in Tesco if Corona virus caused a lock down? 'Women's sport is just a sh*t version of male...

Ep. 56 - Love is blind, sister wives, DJ Rankin

06 Mar 2020

Contributed by Lukas

Shona is back and we cover: Love is blind Sister wives DJ Rankin A few situations Dating at Frankie & Bennys High heel deal breakers & more.....

Ep.55 Body fat levels, leptin, menstrual cycle& more..

04 Mar 2020

Contributed by Lukas

Q&A episode with Andy We cover: balancing life & body fat Genetic influences of getting lean Leptin & menstrual cycle EIQnutrition a...

Ep. 55 FITNESS SISTERS!

01 Mar 2020

Contributed by Lukas

This is recorded as a live so sorry if the audio isn't 100% You can buy your tickets here for the April Seminar. you won't want to miss this!

Ep. 54 - Relationship Deal breakers & Motivation types

27 Feb 2020

Contributed by Lukas

Shona is back (yay) We talk about corona virus (please note we know nothing about this) Then we talk about stick v carrot coaching and intrinsic v ext...

Ep. 53 - the cycle of shit + Q&A

24 Feb 2020

Contributed by Lukas

In this episode we talk about: The fitness sisters seminar! New commit to 6 starting The cycle of shit and why I am joining commit to 6 Do you need t...

Ep.52 Relationships, Fixed mindsets, amazing memes

21 Feb 2020

Contributed by Lukas

A bit of a different podcast this week.. I have Shona on to discuss relationships from attachment theory to the languages of love and everything in b...

Facebook live Q & A with Dan

19 Feb 2020

Contributed by Lukas

We answer many many questions including: DOMs Dieting (or not) for kids Getting lean & maintaining performance Scale weight (as per!) How insulin...

Ep. 51 - Fat loss V muscle gain & Resistance V Endurance training

14 Feb 2020

Contributed by Lukas

ESG & Andy discuss your awesome questions.. We cover: Muscle loss after time off Endurance training V strength/ resistance training Fat loss V ...

Ep. 52 - intermittent fasting; beyond weight loss, Can you use fat to build muscle?

07 Feb 2020

Contributed by Lukas

Another Q & A as we couldn't fit all the Qs in last time.. Intermittent fasting; beyond weight loss Training splits Can you use fat to build mu...

Ep.50 - Valentine's Day, Anti diet, Binge eating &more

06 Feb 2020

Contributed by Lukas

Another Q & A episode with Andy. We discuss: - Anti Diet - Valentines day - Binge eating V binge eating disorder - Personality traits and dieting...

Ep. 49 Q&A - the most hydrating drinks & finger up my bum

31 Jan 2020

Contributed by Lukas

Ep. 49 Q&A - the most hydrating drinks & finger up my bum Client questions answered: The best Hydration drinks Lifting weights & scale wei...

Ep. 48- Will power & Decision fatigue

26 Jan 2020

Contributed by Lukas

This episode is all about how to structure your life to make it work for you. It has been said that will power is needed to accomplish anything worth...

Ep. 47 - what didn't we discuss Q&A

24 Jan 2020

Contributed by Lukas

Why sugar isn't the devil Our fav BS nutrition claims Leucine supplementation in the elderly I spend 2 mins trying to say synthesis Social media ...

Ep. 46 - feeling uncomfortable in your own skin & exercise as a coping mechanism

20 Jan 2020

Contributed by Lukas

In this episode I talk about feeling uncomfortable in your own skin/body, using exercise as a coping mechanism and/or a way of avoiding facing feeling...

Ep.45 Q&A: protein timing, mindset, EE & fitness

14 Jan 2020

Contributed by Lukas

ANDY IS BACK! We cover some great questions including: - The relevance of protein timing - Energy expenditure & fitness - Newbie gains.. again? ...

Ep. 44- Q & A- why am I more hungry after Christmas?

10 Jan 2020

Contributed by Lukas

Great Questions: - Why am I more hungry after christmas - I talk a lot about taste buds and fat - Does alcohol evaporate when cooking? - Hunger and p...

Ep. 43 - WELCOME TO COMMIT TO6

05 Jan 2020

Contributed by Lukas

Welcome to new commit to 6 members This is some info into why I have created the program the way I have.. I am a strong believer in understanding th...

Ep. 42 - Does HIIT continue to burn calories after exercise

04 Jan 2020

Contributed by Lukas

Lot's of great Qs this week including: Advice on avoiding the binge/starve cycle Does HIIT burn more calories after exercise Why we programme your ...

Ep. 41- 2020 goals, detoxes & taking it 1 day at a time

01 Jan 2020

Contributed by Lukas

ESG goes solo to get a few things off her chest..

CHRISTMAS EP. Q & A

24 Dec 2019

Contributed by Lukas

This week we cover some awesome Q and thank those who have contributed so much to COMMIT TO 6 this year:  - Why doe we lift weights in a defici...

Ep. 39 Toe cramps & Buffalo Knuckles

17 Dec 2019

Contributed by Lukas

Questions explores and answered on: Toe cramps Bulking breaks Mini Cuts When to measure Plus 6 tips for dieting

Ep. 38 - Q&A - Russia, Drugs, Caffeine, Leg press, Carb Cycling

11 Dec 2019

Contributed by Lukas

Hello lovely listeners, In this podcast we discuss many things including: Russia, Drugs, Caffeine, Leg press & Carb Cycling Coaching enquires t...

Ep.38 - Speaking our truths about positivitiy

06 Dec 2019

Contributed by Lukas

We discuss finding positives in negative situations.. this one is very real and apt.

Ep. 37 Q & A - Diabetes, how low can you go & tings

03 Dec 2019

Contributed by Lukas

This episode we discuss: Diabetes & Carbs How low can you go Exercise & Hunger Chronic inflammation Maintenance fluctations Binge starve...

Ep.36 Q and A- This episode is sponsored by the word butthurt

29 Nov 2019

Contributed by Lukas

- Being butthurt - How much difference does 3 Vs 4 days of training make? - The festive plan!! - Maintenance calories and maintaining fat loss Other...

Ep. 35 - Q and A

27 Nov 2019

Contributed by Lukas

The effects of alcohol on the body How not to sweat the small stuff Energy drinks Moving away from tracking Part 1 of 2

Ep. 33 Q and A

22 Nov 2019

Contributed by Lukas

Gym anxiety Sleep Vegan protein Body Image Diet breaks Body Types bonus: Why do I get a runny nose after exercise!!??

Ep. 33 Q & A

18 Nov 2019

Contributed by Lukas

Topics include.. Splitting up sessions if you don't have time Considerations for sports performance Reg ranges - WHY Set point theory How to ment...

Ep. 30 - Q&A ft Andy

13 Nov 2019

Contributed by Lukas

Body fat % - how accurate are machines? Do we burn more in winter? Should I take vitamins? Breast feeding calories Extra Sleep V get up and train...

Ep. 31 - WIF SEMINAR!

13 Nov 2019

Contributed by Lukas

Sheli is back to discuss our up and coming seminar! Very exciting!

Ep. 29 - Obesity, Genetics & health

08 Nov 2019

Contributed by Lukas

A response to some topics that came up in 'Who are you calling fat' (awful name) @ESGfitness www.ESGfitness.co.uk 

Ep. 28 confidence & females in fitness with Sarah Holden

06 Nov 2019

Contributed by Lukas

I speak with Sarah about some of the pros and cons of being a female in the fitness industry. @ESGfiness www.ESGfitness.co.uk

Ep. 27 - reverse dieting, understanding gym progress, heart rate change

04 Nov 2019

Contributed by Lukas

And is back to help answer your Questions: - Festive period thoughts and tips - Reverse dieting - Why you progress on some exercises more (or less)...

Ep. 25 - A letter to my younger self with Sheli McCoy

01 Nov 2019

Contributed by Lukas

This week I have Sheli on. Sheli is one of the most inspiring people in my life. She is relentless and is the kind of person you just get energy and ...

Ep. 25 - Poo, DOMS & Game changers

28 Oct 2019

Contributed by Lukas

Andy is back with a shinny new microphone and we answer your questions - Thoughts on Game Changers and why we love Hannah - Does how often I poo in...

Ep.24 - Beyond weight loss

25 Oct 2019

Contributed by Lukas

4 things you get from a diet and exercise program that matter more than weight loss

Relaxation with ESG

25 Oct 2019

Contributed by Lukas

7.5 min relaxation (sorry if this is too cringe hahahaha)

Ep 23 - Saving money, road rage & the process of dieting

21 Oct 2019

Contributed by Lukas

This week's solo episode I discuss: Road rage Saving money & investing in yourself & the process of dieting - why it is so important to und...

Ep. 22 Should I go low carb? & how to eat healthy on the cheap

19 Oct 2019

Contributed by Lukas

Should I go low carb? How to deal with cravings How to eat healthy on the cheap @ESGfitness www.ESGfitness.co.uk

ep. 21 - why 98% is harder than 100%

14 Oct 2019

Contributed by Lukas

BONUS episode because I needed to clear my thoughts on this.. '98% is harder than 100%'

Ep. 20 Plateaus and procrastination eating

11 Oct 2019

Contributed by Lukas

Andy and I cover what's been coming up in check ins: - Post work out protein timing and age - Procrastination eating - Plateaus - HIIT vs LISS - Wei...

Ep.19 why am I more hungry after a 'blow out'?

04 Oct 2019

Contributed by Lukas

Andy's BACK!!! We cover a number of topics including: - Pre/post work out nutrition and training fasted - Why are you more  hungry after a 'che...