PODCAST

ESGfitness

Emma Storey-Gordon

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

health & fitness fitness

All Episodes

00:48:20

Ep. 719 - Poo science, Training for Strength vs....

ESGfitness ·

2024/08/22

Chapters00:00 Introduction and Poo Science 06:54 Maintaining Consistency and Routine in Training 17:54 The Benefits of Early Morning Productivity 18:27 Training for Strength vs. Muscle Building 23:13 Roasting Instagram Pages: A Humorous Segment 24:10 Optimizing Your Social Media Presence 27:49 Understanding Weight Gain and Loss 28:57 The Role of Meal Timing in Fat Loss 30:19 Frequency of Muscle Training for Growth 35:02 The Power of Psychological Techniques in Pain Management 43:36 Tips for

00:20:10

Ep. 718 - Q&A - workouts splits, increasing calories...

ESGfitness ·

2024/08/21

ESGfitness.co.uk/commit 00:00 Weight Loss After Low-Calorie Diet 02:26 Choosing Between Push-Pull-Legs and Full-Body Workouts 04:26 Tracking Food and Awareness 05:51 Commit to Six: No 'On Plan' or 'Off Plan' Foods 16:37 The Importance of Protein and Macros for Fat Loss 19:28 Trying New Exercises and Attending Classes 19:57 Core Strengthening During Perimenopause

00:20:50

Ep. 717 - Q&A - running & weight loss, body fat...

ESGfitness ·

2024/08/19

ESGfitness.co.uk/commit Chapters 00:00 Accuracy of Body Analyzer Scales and Body Composition 01:26 The Role of Running in Weight Loss 02:47 Exercise for Mental Health and Mood Improvement 05:24 Focus on Feeling Good First 08:39 Equivalence of Treadmill and Outdoor Walking 09:39 Balancing Steps and Calorie Intake 10:25 Electric Muscle Training and Strength Training 13:17 Estimating Maintenance Calories and Weight Loss 15:03 Managing Fatigue on Medication 17:31 Overcoming Plateaus in Strength

00:11:16

Ep. 716 - the simplest way to lose fat!

ESGfitness ·

2024/08/19

Ep. 716 - the simplest way to lose fat! if you often feel overwhelmed this is for you! ESGfitness.co.uk

00:47:10

Ep. 715- Body Composition Changes in Women, mottos...

ESGfitness ·

2024/08/14

ESGfitness.co.ukChapters 00:00 Introduction and Weekend Activities 06:07 Understanding Body Composition Changes in Women 07:20 Exploring Les Mills Workouts 13:29 Managing Self-Sabotage and Staying Committed 18:03 The Role of AI in Fitness Apps 22:15 Coaching Strengths: Technical Corrections and Pushing Outside Comfort Zones 23:33 Discovering and Embracing Unique Skills 25:26 The Desire to Learn and Grow 26:16 Mottos for a Fulfilling Life 38:18 Improving Mobility and Functionality 42:42 The

00:12:00

Ep. 714 - The science of behaviour change is the key...

ESGfitness ·

2024/08/12

Ep. 714 - The science of behaviour change is the key to long term resultson commit to 6 we blend the science of fat loss with psychology and behaviour change. If you want long term results this is for you. Find out more here

00:53:39

Ep. 713 - Realistic Goals for Fat Loss & The Truth...

ESGfitness ·

2024/08/07

ESGfitness.co.ukChapters 00:00 Introduction and Nicknames 04:32 Setting Realistic Goals for Fat Loss 15:10 Creating a Varied and Flexible Workout Routine 17:49 Improving Cardiac Health through Cardio Training 23:04 Using Multiple Measurements to Track Progress 26:41 Finding Enjoyment and Sustainability in Fitness 27:44 Beyond Scale Weight 32:24 Living Your Perfect Day 34:43 Personal Stories and Insights 50:08 The Truth About Vaginal Douching

00:13:59

Ep. 712 - Post holiday Reset week

ESGfitness ·

2024/08/05

apply for coaching here:ESGfitness.co.uk AI Takeaways Mindset and imperfect action are common struggles when it comes to fitness goals. A reset week after a holiday can help clients get back on track and realign with their goals. Creating a routine and using pattern interrupts can break old habits and promote consistency. Focusing on process goals over outcome goals is important for long-term success. Tracking streaks should not be overemphasized, as they can lead to an all-or-nothing

00:31:11

Ep. 711 - Pre & post natal, Shift work & sh*tting...

ESGfitness ·

2024/08/01

ESGfitness.co.ukEp. 711 - Pre & post natal, Shift work & sh*tting yourself from an aloe vera cleanse Go follow Clare here

00:46:58

Ep. 710 - Q&A Balancing work and family life, living...

ESGfitness ·

2024/07/30

ESGfitness.co.ukAI Takeaways Balancing work and family life can be challenging, but it's important to embrace the present moment and enjoy the time spent with loved ones. Incorporating weight workouts into a busy schedule can be achieved by adding shorter workouts during the week in addition to a longer session on the weekend. When trying to lose the last few pounds, it's important to continue lifting weights to maintain muscle mass and focus on overall body recomp. Setting goals beyond

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.

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