ESGfitness

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...

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