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PODCAST

The Exercise Engineer

Welcome to "The Exercise Engineer" podcast, where we empower, inspire, and educate women to embrace fitness, fat loss, and nutrition with a positive mindset. Our mission is to help women build a loving relationship with their bodies by focusing on training, movement, and strength. Through my podcast and membership program, Train With Lou, we strive to support women in achieving healthier, happier, and stronger lives, one workout, run, or episode at a time. Join me as we explore the realms of fuel,

health & fitness fitness

All Episodes

53:30

Running Culture & Performance Pressures With Cam...

The Exercise Engineer ·

2025/09/17

Today, Lou interviews Cam, a Sydney-based hybrid athlete and runner who is training for a sub-3:30 marathon at the New York City Marathon. They delve into the impact of culture on athletic performance, exploring the differences between fitness communities in Australia and the UK. Cam shares insights into his training regimen, which includes strength sessions and running, while balancing a full-time job.KEY TAKEAWAYS The fitness culture in Sydney is significantly more vibrant and active compared

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37:15

How I Lost 3kg of Fat In 6 Weeks

The Exercise Engineer ·

2025/08/28

In this episode, Lou shares insights from her recent six-week transformation while on holiday in Bali, where she managed to lose 3-4kg despite indulging in daily meals out. Lou emphasises the importance of sticking to basic health principles, such as prioritising sleep, hydration, and strength training, while also incorporating cardio and whole foods into the diet. KEY TAKEAWAYS Prioritise fundamental aspects of health and fitness, such as getting enough sleep (7-8 hours), staying hydrated (at

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61:21

Understanding Women's Fat Loss: Hormones, Metabolism,...

The Exercise Engineer ·

2025/08/13

Today, Lou gets stuck into your real-life fitness questions – from staying on track at the weekend to handling emotional eating and why fat loss can be trickier for women than men.Lou shares simple, doable strategies like calorie banking, planning your meals ahead, and treating yourself in small ways during the week so you’re not tempted to overdo it later. She also chats about her own CrossFit workouts, fitting training around school holidays, and why strength training is a total game-changer for

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52:58

Q&A: Tackling Buffets & Balancing Hyrox and Marathons

The Exercise Engineer ·

2025/07/29

In this week's episode, Lou dives into a Q&A format, addressing a variety of listener questions related to balancing Hyrox and marathon training, nutrition, recovery, and fat loss. She emphasises the importance of setting goals, particularly when training for both endurance and strength events. Lou also shares insights on effective training strategies, the significance of recovery, and the role of mindset in achieving fitness goals. KEY TAKEAWAYS To effectively balance High Rocks and marathon

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45:51

Navigating Holidays and Socials While Staying on Track

The Exercise Engineer ·

2025/07/09

In this episode, Lou delves into practical strategies for maintaining fitness goals amidst the challenges of social events, holidays, and life’s unpredictability. She discusses the importance of flexibility in planning, setting realistic boundaries, and practising mindful eating. Lou also highlights the significance of tracking progress beyond the scale, reconnecting with personal motivations, and building lasting fitness habits. KEY TAKEAWAYS When attending social events or holidays, it's

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34:30

Stop Self-Sabotaging!

The Exercise Engineer ·

2025/06/25

Today, Lou looks into the pervasive issue of self-sabotage, a challenge that many face when striving for personal goals, whether related to fitness, business, or life events. She explores the psychological mechanisms behind self-sabotage, including fear of failure, imposter syndrome, and all-or-nothing thinking. KEY TAKEAWAYS Self-sabotage occurs when individuals act against their best interests and goals, often due to fear of failure, fear of success, or imposter syndrome. Recognising these

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46:48

Coaching - Game Changing or Overrated?

The Exercise Engineer ·

2025/06/19

In this episode, Lou dives deep into the world of coaching, sharing personal insights from both a coach's and a client's perspective. With a focus on the benefits and potential drawbacks of coaching, the discussion covers essential topics such as accountability, expert guidance, and the importance of personalisation in training programs. Lou emphasises that coaching is not a magical solution but rather a partnership that requires effort from both parties. KEY TAKEAWAYS Coaching is a

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65:27

GET A FASTER 5K With Running Coach Dan Barratt

The Exercise Engineer ·

2025/06/10

In this episode, Lou is joined by Dan Barratt, an accomplished runner and coach, to discuss strategies for achieving a sub-20 minute 5K. Dan shares his journey from a background in boxing and rugby to becoming a competitive marathon runner, including his experiences during the COVID running boom and his impressive achievements in marathons, Hyrox and ultra races. KEY TAKEAWAYS To improve performance, especially for a 5K, it's essential to focus on quality workouts rather than just increasing

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48:31

LOSE 4KG IN 4 WEEKS - 10 Easy Changes!

The Exercise Engineer ·

2025/06/03

In this episode, Loushares a personal reset approach to fat loss, detailing a plan to lose 4kg in 4 weeks by refining daily habits. While the goal is not strictly to lose that amount, she focuses on practical strategies for those feeling stuck in unhealthy routines. Lou explains the science behind calories, energy expenditure, and the importance of creating a calorie deficit for fat loss. KEY TAKEAWAYS To lose fat, it's essential to consume fewer calories than you burn, creating a calorie deficit

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52:09

My Marathon Debrief

The Exercise Engineer ·

2025/05/27

Lou shares an exhilarating recap of her recent marathon experience, achieving a remarkable time of 3 hours and 25 minutes. She looks into the intricacies of her taper week, discussing training adjustments, carb-loading strategies, and race day preparations. Lou also reflects on her choice to run without headphones, the effectiveness of a negative split strategy, and the importance of proper fuelling during the race. KEY TAKEAWAYS Reducing training volume in the weeks leading up to a marathon is

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43:53

Why Am I Always Hungry?

The Exercise Engineer ·

2025/05/20

In this episode, Lou dives deep into the common struggle of persistent hunger and cravings that many face, especially when it comes to snacking. She explores the science behind hunger, focusing on the roles of hormones like ghrelin and leptin, and how factors such as sleep, stress, and diet can influence our appetite. Lou provides actionable strategies to help listeners understand their hunger cues, manage cravings, and make healthier food choices. KEY TAKEAWAYS Hunger is primarily regulated by

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46:27

My Marathon Block & Taper

The Exercise Engineer ·

2025/05/11

In this episode, Lou takes listeners through an in-depth look at her marathon training block as she approaches race day in just two weeks. She shares insights on her training journey over the past 12 weeks, including weekly mileage increases, key workouts, and the importance of fueling strategies. Lou discusses the challenges of balancing marathon training with hyrox conditioning, emphasising the significance of strength training for injury prevention. KEY TAKEAWAYS The marathon training block

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48:12

Carbs, Protein, Fats: Exploring Essential...

The Exercise Engineer ·

2025/04/29

Today, Lou investigates the essential topic of nutrition for optimal performance, recovery, and results, addressing long-standing listener requests. With a focus on fueling the body effectively, she covers the importance of carbohydrates, protein, and healthy fats, along with hydration tips and practical meal strategies for pre- and post-workout. KEY TAKEAWAYS Carbohydrates are essential for peak performance and recovery. They should make up 50-60% of your daily caloric intake, especially for

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50:34

How to Half Marathon

The Exercise Engineer ·

2025/04/17

In this episode, Lou dives deep into the world of half marathons, sharing insights on training, fueling, and race day preparation. Drawing from a recent experience at the Nike After Dark half marathon in Sydney, Lou covers essential topics such as the importance of zone 2 training for building aerobic capacity, the role of tempo runs and interval training in improving performance, and the critical nature of nutrition, particularly carbohydrates, for endurance athletes. KEY TAKEAWAYS For optimal

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59:03

Nail Your HYROX Training

The Exercise Engineer ·

2025/04/08

In this episode, Lou dives into a Q&A format, primarily focusing on Hyrox training and nutrition. After sharing personal experiences from participating in the Turf Games, including insights on strength and endurance workouts, Lou addresses various listener questions. Topics covered include the differences between singles and doubles in Hyrox, effective training strategies for those without gym access, and the importance of hybrid training for improving both strength and running performance. KEY

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47:30

Your Fat Loss FAQs

The Exercise Engineer ·

2025/04/01

In this episode, Lou dives into a comprehensive Q&A session, addressing a wide range of topics related to fat loss, muscle building, nutrition, and sustainable healthy habits. She begins with an exploration of why quick-fix diets often fail and the importance of adopting manageable lifestyle changes for lasting weight loss. Lou emphasises the significance of mindset in achieving sustainable results, encouraging listeners to view setbacks as learning opportunities. Additionally, she shares

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48:43

SHE'S BACK!!! An update on my 6 month hiatus...

The Exercise Engineer ·

2025/03/24

Lou returns to the podcast after a six-month hiatus to share a comprehensive life update and outline ambitious goals for 2025. Reflecting on her recent experiences, she discusses her intense training for the Hyrox Singles Pro competition in Melbourne, detailing the challenges and triumphs she faced during the race. She also covers her journey through various Hyrox events, including mixed doubles and relays, highlighting her achievements and the lessons learned along the way. KEY TAKEAWAYS Lou

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44:08

My Journey to High Rocks Women's Single Pro in 14 Weeks

The Exercise Engineer ·

2024/09/10

Today, Lou shares her exhilarating journey as she prepares for the High Rocks Women's Single Pro competition, transitioning from doubles open to tackling the full challenge solo. With just 14 weeks to go, she outlines her comprehensive training plan, which includes cycling, running, strength sessions, and Hyrox-specific workouts. The episode also features a Q&A segment where Lou addresses various listener questions, covering topics such as recovery tips, the importance of sleep and nutrition,

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65:20

Debunking the Myths and Realities of Calorie Counting...

The Exercise Engineer ·

2024/08/20

In this episode, Lou joins The Rogue Treatment Podcast as she explores the topic of calorie counting and its effectiveness in weight loss. Together, they discuss the origins of calorie counting and its relevance in today's society. Lou explores the idea of calorie counting as a tool to counteract the impact of processed foods and chemicals in modern diets. She emphasizes the importance of focusing on whole foods and the 80-20 rule, where 80% of the diet consists of unprocessed, nutritious foods.

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35:19

The Ripple Effect of Action: Motivation and Reward in...

The Exercise Engineer ·

2024/08/13

In today's episode, Lou discusses the power of streaks and the challenges of maintaining them. Drawing from personal experiences with swimming, podcasting, and step goals, Lou discusses the impact of breaking a streak and the difficulty of getting back on track. She explores practical strategies for creating and sustaining streaks, such as setting non-negotiables, establishing optimal targets, and using rewards. KEY TAKEAWAYS Streaks can be powerful tools for achieving goals, but breaking them

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74 results

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