ESGfitness.co.uk AI Takeaways Embrace change and find positive ways to adapt to new routines. Focus on creating a supportive and caring coaching environment. Take control of your health and fitness journey and make positive changes. Use intuitive eating principles to listen to your hunger signals, but be mindful of the obesogenic environment we live in. Consider a structured meal plan to break the cycle of overeating and binge eating. Moderate consumption of Diet Coke or similar beverages can be...
Jul 19, 2024•37 min
Apply for coaching here AI Takeaways Cravings for unhealthy foods can be habitual or driven by the body's evolutionary need for calories. Supporting oneself when feeling unwell or overworked involves listening to the body, seeking external perspective, and taking breaks when needed. Transitioning to maintenance calories can be determined by personal goals, feeling comfortable in one's body, and considering overall well-being. Strength and fitness have a significant impact on overall health and l...
Jul 18, 2024•50 min
Fill in this application if you're ready to change your life for the better AI Takeaways Going through the 'dip' is necessary to achieve goals, and it's important to persevere and stay committed even when the process becomes less exciting. Focusing on immediate benefits and feeling good can be more motivating than solely focusing on the end result. Motivation should be a byproduct of taking action and seeing results, rather than a prerequisite for starting. Approaching maintenance with a differe...
Jul 15, 2024•1 hr 6 min
Apply for coaching here - doing this could change your life! AI Takeaways Claire is working with the fire service to provide training programs and workshops on strength training for longevity and career development. Research on the health effects of seed oils is inconclusive, but a poor diet high in cheap oils may contribute to negative health outcomes. To manage food waste, consider saving leftovers for future meals or only eating the fruits and vegetables that are left over. HRT can mitigate t...
Jul 11, 2024•51 min
find out about working with us: ESGfitness.co.uk AI Takeaways Advocate for HRT during a doctor's appointment by clearly listing your symptoms and struggles. Having structure in meal planning can help with calorie tracking and reduce choice overwhelm. Focus on personal progress rather than comparing yourself to others. Change your self-perception by building evidence for yourself and meeting new people who see you differently. Low-carb diets can be beneficial for some people in reducing hunger an...
Jul 10, 2024•45 min
Apply for coaching here AI take Takeaways Exercise alone is rarely enough to lose fat; fat loss is dependent on energy balance. Basal metabolic rate and non-exercise activity thermogenesis (NEAT) have the biggest impact on energy expenditure. Calorie tracking is not accurate, even for professionals, and consistency is key. Using a meal plan can help create consistency and identify if adjustments are needed. Adopting a growth mindset and seeking support can lead to long-term success....
Jul 08, 2024•18 min
Apply for coaching here AI Takeaways Comfort eating is a learned behavior that involves using food as a mechanism to soothe uncomfortable emotions. While comfort eating is normal, it's important to manage it and find other ways to seek comfort. The impact of protein bars on results depends on individual circumstances, but it's generally better to have a balanced meal instead of relying on protein bars. After taking a break, it's helpful to have a plan and commit to it to get back on track. Think...
Jul 03, 2024•42 min
Apply for coaching here AI Takeaways When traveling, it's possible to eat less and make healthier choices by being mindful and avoiding mindless snacking. Rushing weight loss goals can be counterproductive, and it's important to focus on sustainable changes and enjoy the process. Breaking unfavorable habits requires acceptance, self-reflection, and finding alternative activities or rituals to replace them. Bloating can have various causes, including PMS, stress, certain foods, or eating too quic...
Jul 02, 2024•39 min
Not enough people talk about how hard it is for small women to lose fat! If you need some help... Apply for coaching here AI Takeaways Small women have a harder time losing fat and need to diet on lower calories compared to taller women. Increasing activity levels can help small women create a calorie deficit while eating more calories. Accepting a slower rate of fat loss allows small women to diet on higher calories and enjoy the process. Portion control and choosing nutrient-dense foods are cr...
Jun 29, 2024•17 min
The last thing you need is another fat loss focused diet. Click here to find out more Click here to whatsapp me!
Jun 25, 2024•7 min
Join commit to 6 here AI Takeaways Recovering from COVID-19 can take time, and it's important to listen to your body and give yourself the necessary rest and care. When dealing with cravings for high-sugar foods, it's important to practice moderation and mindfulness. Adding the desired food to a larger, more satisfying meal can help prevent overeating. Choosing the right trainers for the gym depends on individual preferences and needs. While some people prefer running shoes, others opt for train...
Jun 24, 2024•36 min
Join commit to 6 here Whatsapp me here AI Takeaways Perfectionism, over-restriction, end-point mentality, and unrealistic expectations are common reasons for yo-yo dieting. Embracing imperfect action and focusing on progress rather than perfection can lead to sustainable results. Setting range targets instead of specific goals can prevent feelings of failure and promote consistency. Adopting a long-term lifestyle change mindset and finding immediate rewards can make the journey more enjoyable. T...
Jun 24, 2024•18 min
Join out next intake here AI Takeaways Breaking free from perfectionism, over-restriction, and short-term mindset is crucial for sustainable weight loss. Exercise, particularly weight training, is important for building muscle and achieving body composition goals. Building confidence and finding a beginner-friendly approach can help overcome the fear of going to the gym. Behavior change is a key aspect of successful weight loss and overall well-being. Seeking help and coaching can provide valuab...
Jun 19, 2024•26 min
Join commit to 6 here ! AI Takeaways Focus on the positive changes you have made in your fitness journey, even if you haven't reached your goals yet. Identify what is working for you on the days when you are adherent to your plan and find solutions for the days when you struggle. Seek support for mental stress and consider reducing workload if it is contributing to burnout. Weight loss is not just about increasing physical activity; it also requires finding a balance with nutrition and making su...
Jun 17, 2024•48 min
ESGfitness.co.uk/commit AI Takeaways Imperfect action is better than inaction, as even small actions can have a significant impact. The law of diminishing returns applies to various aspects of life, including exercise, work productivity, and enjoyment of food. Finding balance is crucial for long-term success, whether it's in dieting or other areas of life. Enjoying food in moderation allows for satisfaction without compromising health and fitness goals. Commit to Six is starting soon, offering a...
Jun 17, 2024•17 min
Join the next commit to 6 here AI Takeaways: Find comfortable gym clothes to boost confidence and enjoyment during workouts. Focus on doing workouts for enjoyment rather than solely for gains. Consider going to the gym during quieter times to reduce anxiety. Practice good gym etiquette by putting weights away, sharing equipment, and being considerate of others. Progress in the gym by gradually increasing weights and pushing oneself to failure. Mindfully going over calorie range occasionally is o...
Jun 11, 2024•42 min
Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting Join the wait list for the next intake here
Jun 05, 2024•46 min
Ep. 689 - 13 things to know if you want to lose fat for good Ready to change? click here
Jun 03, 2024•16 min
Join the priority list for commit to 6 here Takeaways Take action and make positive changes without waiting to have everything figured out. You don't need to resolve all your personal issues before achieving your goals. Maintain activity levels when returning to work by finding opportunities for movement and incorporating exercise into your routine. Make the most of the equipment available in a poorly equipped hotel gym and consider bodyweight workouts. Avoid overeating by being mindful, underst...
Jun 03, 2024•37 min
Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle
May 31, 2024•41 min
Welcome to new coach Toni! She specialises in peri menopause You can find her on instagram here @toni_ESGfitness & apply to work with her here
May 29, 2024•35 min
Ep. 686 - Mindset books, backloading calories & Padel Find out about commit here: ESGfitness.co.uk/commit
May 28, 2024•50 min
Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'. ESGfitness.co.uk
May 27, 2024•15 min
Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism ESGfitness.co.uk
May 22, 2024•47 min
Ep. 683 - Agressive dieting Apply for coahcing here
May 20, 2024•18 min
Ep. 682 Q&A - reality of maintenance, ozempic, practical mindset change & increased steps and hunger ESGfitness.co.uk/commit
May 15, 2024•47 min
Join commit to 6 here . Talk to me first here . Ep. 681 - Self improvement & a pep talk for commit to 6
May 13, 2024•9 min
What you need to know about cortisol, fat loss & stress. Apply for coaching here
May 13, 2024•16 min
Ep. 681 - Q&A - tummy tucks, binge eating, types of fat & stubborn fat storage Join commit to 6 here Chat to Emma first on WhatsApp here
May 07, 2024•39 min
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May 06, 2024•19 min
