PODCAST

ESGfitness

Emma Storey-Gordon

Exploring your health, fitness, fat loss & mindset questions @ESGfitness www.esgfitness.co.uk

health & fitness fitness

All Episodes

00:11:29

Ep. 709 - Dieting the right way.

ESGfitness ·

2024/07/27

Try dieting the right way - the way that makes your feel better, not worse!ESGfitness.co.uk

00:29:14

Ep.708 Q&A - Horse therapy

ESGfitness ·

2024/07/26

ESGfitness.co.uk AI Takeaways Ear health is important and can affect balance and overall well-being. Horse therapy can be a unique and beneficial form of therapy. During pregnancy, it is important to focus on a healthy rate of weight gain and prioritize overall well-being rather than weight loss or body composition. Consuming diet sodas in moderation is generally considered acceptable, but it is important to listen to your body and make choices that align with your goals and preferences. Hydration

00:35:05

Ep. 708 - Q&A - reducing stress, avoiding the holiday...

ESGfitness ·

2024/07/23

ESGfitness.co.ukAI generated Takeaways Find activities that work for you to relax and reduce stress, such as power washing, walking, or engaging in creative pursuits. Prioritize tasks and write them down to reduce mental clutter and increase productivity. Don't overthink the specific hormones involved in relaxation and stress reduction; focus on finding activities that make you feel good. Take action on the things that are causing stress or worry, rather than dwelling on them. Journaling can

00:23:47

Ep. 707 - Use this to create a meal structure & get...

ESGfitness ·

2024/07/22

If you have any questions fill in the application here to give me some context and I will email you AI Takeaways Flexible dieting without enough structure rarely works for people, especially women on lower calories. Meal plans provide structure and reduce stress, overwhelm, and preoccupation with food. A middle ground approach that combines structure and flexibility is the most effective. Creating a personalized meal plan with foods you enjoy leads to better adherence and results. The 3:1 method

00:36:32

Ep. 706 - Adapting to new routine, intuitive eating &...

ESGfitness ·

2024/07/19

ESGfitness.co.ukAI 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 a

00:49:50

Ep. 705 - ADHD & meal plans, Strength over body fat...

ESGfitness ·

2024/07/18

Apply for coaching hereAI 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

01:06:04

Ep. 704 Misconceptions around calorie intake and...

ESGfitness ·

2024/07/15

Fill in this application if you're ready to change your life for the betterAI 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

00:51:28

Ep. 703 - Body confidence myths, food waste & turning...

ESGfitness ·

2024/07/11

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 the

00:44:51

Ep. 702 - Q&A HRT, Low carb diets, meal plans, when...

ESGfitness ·

2024/07/10

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

00:18:22

Ep. 701 - What to do if you're tracking calories but...

ESGfitness ·

2024/07/08

Apply for coaching hereAI 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.

00:41:50

Ep. 700 - Comfort eating, getting back on track after...

ESGfitness ·

2024/07/03

Apply for coaching hereAI 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

00:39:19

Ep. 699 - Managing Travel, breaking habits, high fat...

ESGfitness ·

2024/07/02

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

00:16:55

Ep. 698 - Why it's harder for small women to lose fat...

ESGfitness ·

2024/06/29

Not enough people talk about how hard it is for small women to lose fat! 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 crucial for small women on

00:06:47

Ep. 697 - A different approach to fat loss

ESGfitness ·

2024/06/25

The last thing you need is another fat loss focused diet. Click here to find out more Click here to whatsapp me!

00:35:45

Ep. 696 - Q&A - Gym shoes, impatience & scale weight...

ESGfitness ·

2024/06/24

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

00:18:03

Ep. 695 - The 4 reasons you're stuck yo-yo dieting

ESGfitness ·

2024/06/24

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. The

00:25:40

Ep. 694 - Breaking free from perfectionism,...

ESGfitness ·

2024/06/19

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 valuable

00:47:56

Ep. 693 - Q&A Managing Mental Stress and Burnout, fat...

ESGfitness ·

2024/06/17

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

00:16:57

Ep. 692 - A frame work for finding balance & why I...

ESGfitness ·

2024/06/17

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

00:41:51

Ep. 691 - Q&A - Addressing set backs, Choosing to go...

ESGfitness ·

2024/06/11

Join the next commit to 6 hereAI 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

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