ESGfitness

Ep. 18 Hunger!

27 Sep 2019

Contributed by Lukas

In this episode I discuss hunger and the pro's and con's of tracking As well as why we eat aside from hunger I hope it is useful! @ESGfitness www.E...

Ep.17 Metabolism & ageing

20 Sep 2019

Contributed by Lukas

Great questions form my wonderful clients as usual: - Tracking while eating out lots - Do you need vitamins? - Strength v Muscle mass? - Sports nutri...

Ep. 16 - COMMIT TO 6

17 Sep 2019

Contributed by Lukas

Everything you could want to know about the COMMIT TO 6 program If you have any questions email me at [email protected]

Ep. 15 The athlete Mindset Ft Claire Tracey

13 Sep 2019

Contributed by Lukas

I have the pleasure of chatting to Claire Tracey this week about the athlete mindset and how this transfers into other areas of life. Some awesome ta...

Ep.14 - full team! - out exercising a poor diet & fat burning zones

06 Sep 2019

Contributed by Lukas

Lots covered this week: How to know your limit BCAAs Should you train with DOMs? Creatine Fat burning zones Why what you eat matters ft. Sheona...

Ep.13 ESGfitness - Meet Sheona (BONUS)

02 Sep 2019

Contributed by Lukas

Introducing TeamYOU 1-1 coach Sheona. We talk about Sheona's background and expertise plus all things mobility, injury prevention, stretching, shin s...

Ep 12 - Set point theory & nutrient timing

30 Aug 2019

Contributed by Lukas

In this week's episode I cover: - Low fat alternatives - Nutrient timing : carbs and protein - Comparison is the thief of joy - Set point theory - Us...

Ep. 11 - How much protein do I need? Will cardio kill my gains?

23 Aug 2019

Contributed by Lukas

Hello team! What brilliant questions this week! - Will cardio kill my gains - How much protein do I actually need? - Why is there always room for pu...

Ep. 10 programming, rep ranges and NEW COACH ANDY!

16 Aug 2019

Contributed by Lukas

This week I discuss why I program the way I do. Plus I have Andy on to introduce him to the Team YOU 1-1 coaching family. We chatted about working wi...

Ep. 9 - Nutrition for Endurance performance & Fitness Holiday tips

09 Aug 2019

Contributed by Lukas

This week I cover: Habits & Environment Endurance performance SOME BIG NEWS AT ESGFITNESS!! Tips to enjoy your Holiday Diet drinks and much more...

Ep. 8 - Reframing negative self talk

02 Aug 2019

Contributed by Lukas

This week we have some amazing questions and topics including: - Why just saying  'you're not in a deficit' is no help. - Rep ranges - why I pro...

Ep. 7 - Menopause & Obsessive tracking

26 Jul 2019

Contributed by Lukas

This week on the podcast I cover the menopause (more detail on this will be coming) And also why I don't want you to get so anal about calorie tracki...

ESGfitness Ep. 6 - Time under tension

19 Jul 2019

Contributed by Lukas

This week's topics include:   How much exercise is too much? (And how do you know) Treating the cause not the symptom Time under tension - shou...

ESGfitness Ep. 5: Diet breaks

12 Jul 2019

Contributed by Lukas

This week’s podcast includes:   - check in feedback and mindset changes - How long is it ok to diet if you are already lean? - What to expect...

Ep. 4 - Endurance physiology

05 Jul 2019

Contributed by Lukas

This week’s podcast covers:   - HR max - what is it and is it important? - Endurance performance physiology - Paula Radcliffe appreciation -...

Ep. 3 Reframing your mindset around diet

28 Jun 2019

Contributed by Lukas

Many things covered this week.. including: - the science of fat loss - dieting adaptations - delayed gratification quote - Mindful eating - drug ...

Ep. 2 - Exploring your questions

21 Jun 2019

Contributed by Lukas

This week I got some awesome questions from you.   Topics include:   The benefits of fasting   Protein distribution   Hunger and e...

ESGfitness PODCAST Ep.1

14 Jun 2019

Contributed by Lukas

This is the first of my client podcast aimed at answering questions and exploring ideas that are going to help you make progress. In this week's epis...

Fitness unfiltered - the demonisation &glorification of food

25 Oct 2018

Contributed by Lukas

Quote of the episode goes to dan ' they were avocados of sadness'

Fitness unfiltered Episode 1

18 Oct 2018

Contributed by Lukas

Episode 20

15 Oct 2018

Contributed by Lukas

30 plant challenge plus your questions

UY podcast September 1

14 Sep 2018

Contributed by Lukas

We cover: the use of spices and sauces. How to sensibly split your calories over the week. Squat form. And how we calculated your calorie and protein ...

UY podcast 106 (apparently)

27 Aug 2018

Contributed by Lukas

As usual we cover all your amazing questions 💁‍♀️

UY member questions Aug 10th

10 Aug 2018

Contributed by Lukas

All your wonderful questions answered!

Reverse dieting

06 Aug 2018

Contributed by Lukas

Jonathan and I discuss reverse dieting

Time frame goals

21 Jul 2018

Contributed by Lukas

Why setting a time frame may not be the best idea

UY episode 15

08 Jul 2018

Contributed by Lukas

We discuss heat, sedentary time, breaking up activity, eating out with your hetrosexual partner (lol) and much more!

Ep 14

01 Jul 2018

Contributed by Lukas

We cover Karen’s question on tempo, time under tension and rest periods and then we chat about fitness industry things!

UY ep 13

18 Jun 2018

Contributed by Lukas

Sleep and dieting, RDAs, best exercise for fat loss..much more!

Upgrade you ep 12

08 Jun 2018

Contributed by Lukas

Topics: protein, those hungry days, more on protein timing, heart rate monitors and what they are good for, more on protein :p and much more including...

UY ep 11

25 May 2018

Contributed by Lukas

We discuss how we met, how upgrade you was developed. How to maintain your physique without tracking, how to work out your maintenance calories, heart...

UY podcast 10

14 May 2018

Contributed by Lukas

Mindset!

UY podcast 7

08 May 2018

Contributed by Lukas

Intermittent dieting, training frequency and rest days, under recovery v over training

Upgrade you podcast ep.6

30 Apr 2018

Contributed by Lukas

We cover: what makes a good source of protein, training each body part more than once a week, how to deal with injury, should men and women train diff...

Upgrade you podcast 23 Apr 2018

23 Apr 2018

Contributed by Lukas

Training to failure. Training and recovering for best results. Goals that aren’t weight loss

UY podcast 13 Apr 2018

13 Apr 2018

Contributed by Lukas

Just me again (Emma) I cover some fantastic questions about hunger.. will I always be hungry on a diet? Cravings, menstrual cycle, ‘bad weeks’ , y...

Upgrade you podcast ep.4

06 Apr 2018

Contributed by Lukas

We discuss shift work, give our top tips and answer your brilliant questions

Upgrade you Q and A ep.3

30 Mar 2018

Contributed by Lukas

Jonathon is off on a stag do so I am on my own.. sorry in advance! I cover questions on re feeds, Hunger and exercise and sources of protein . Enjoy! ...

Upgrade You podcast 23 Mar 2018

23 Mar 2018

Contributed by Lukas

Q and A

Upgrade you QandA

16 Mar 2018

Contributed by Lukas