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PODCAST

The EC method

Chloe and Emma answer client questions and explore common barriers and hurdles to reaching goals. @MadeleyChloe @ESGfitness www.theECmethod.co.uk

health & fitness fitness

All Episodes

00:48:21

Ep. 481 - will training fasted stop you building muscle?

The EC method ·

2025/01/15

TheECmethod.co.uk00:00 Introduction and Personal Updates 03:12 Understanding Weight Loss and Body Composition 09:53 Training Fasted: Myths and Realities 15:41 Nutrition Before Workouts: Protein and Carbs 22:47 Debunking Fitness Myths and Misconceptions 24:40 The Importance of Pre-Workout Nutrition 30:08 Navigating Social Media's Impact on Health Perceptions 36:06 The Complexity of Weight Loss and Diet Culture 41:55 Understanding Nutritional Choices: Dairy vs. Alternatives

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00:52:49

Ep. 480 - Q&A's are back by popular demand!

The EC method ·

2025/01/10

TheECmethod.co.uk00:00 Introduction and Personal Updates 02:44 Returning to Weight Training 06:14 Understanding DOMS and Muscle Recovery 08:56 Fat Loss vs. Weight Loss 11:52 Tracking Progress and Measurements 15:10 Maintaining Motivation and Consistency 19:51 Breastfeeding and Weight Loss Concerns 25:19 Navigating Postpartum Nutrition and Fitness 28:11 Effective Home Workouts with Limited Equipment 31:11 Adapting Workouts to Fit Busy Schedules 33:07 Understanding Caloric Needs and Metabolism 38:25

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00:20:10

Ep. 479 - Myths that should stay in 2024.

The EC method ·

2024/12/31

Join our Jan intake hereChlemma here to bust a few myths. Takeaways Alcohol does not stop fat loss if in a calorie deficit. The calories in alcohol matter more than its effect on fat oxidation. Alcohol is a toxin that the body metabolizes quickly. Being in a calorie deficit is key to losing body fat. Glucose spikes after meals are normal and not harmful. There is no correlation between glucose response and fat loss. Starvation mode is a myth; people can still lose weight on low

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00:24:52

Ep. 478 - The EC formula to your best start to 2025

The EC method ·

2024/12/27

Join us here Don't miss out on our January intake! 00:00 New Year, New Approach 02:51 Understanding Diet Failures 06:04 The Fresh Start Effect 08:56 Pushing Beyond Limits 12:08 Discipline vs. Motivation 14:57 The Pendulum Swing in Diet Culture 17:53 Health Beyond Weight Loss 20:50 Finding Purpose in Fitness

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00:17:04

Ep. 477 - Christmas with Chlemma 🎄

The EC method ·

2024/12/19

Join the EC method January intake here!Summary In this episode of the EC Method podcast, Emma Storey-Gordon discusses strategies for managing the festive season, focusing on planning, mindset, and practical tips to enjoy Christmas without guilt. The conversation emphasizes the importance of self-control, making intentional choices, and maintaining a balanced approach to indulgence during the holidays. Takeaways Plan ahead to enjoy the festive season more. Mindset is crucial; avoid the

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00:29:09

Ep. 476 - Not letting body image rule your life

The EC method ·

2024/11/29

TheECmethod.co.uk

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00:42:18

Ep. 475 - Cold water therapy, staying motivated in...

The EC method ·

2024/11/26

TheECmethod.co.ukChapters 00:00 Navigating the Chaos of Communication 03:13 Embracing Hard Work and Finding Joy in the Journey 06:03 The Importance of Structure and Routine 09:07 Understanding Progressive Overload in Training 12:02 Cold Water Therapy: Benefits and Timing 14:54 Managing Post-Workout Muscle Fatigue 21:27 Managing Pain and Inflammation 24:15 Home Gym Setup and Equipment Recommendations 28:25 Navigating Holiday Indulgences 33:02 Weight Management During the Festive Season 38:17

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00:30:47

Ep. 474 - Protein timing, Muscle loss, Building...

The EC method ·

2024/11/21

TheECmethod.co.uk02:08 Protein Synthesis and Anabolic Windows 05:55 Protein Needs for Different Populations 10:02 Achieving Physique Goals at Home 13:49 Nutrition Before and During Events 16:06 Muscle Loss and Maintenance 19:52 Importance of Resistance Training 24:06 Future Plans and Community Engagement

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00:36:59

Ep. 473 - Self-Sabotage: Myths and Realities

The EC method ·

2024/11/18

TheECmethod.co.uk00:00 Navigating Life's Challenges and Friendships 03:02 Reassessing Goals During Tough Times 05:58 The Importance of Exercise and Self-Care 09:05 Understanding Training Techniques and Progress 11:51 The Grad Reset: Adapting Goals for Success 15:00 Self-Sabotage: Myths and Realities 17:51 The Balance of Positive and Negative Experiences 21:05 Practical Tips for Fitness and Nutrition 23:51 Navigating Supplements and Health Products 26:56 Embracing Change and Personal Growth 29:54

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00:36:38

Ep. 472 - A very good episode

The EC method ·

2024/11/15

TheECmethod.co.uk 00:00 Navigating Weight Loss in the Era of New Drugs 12:29 Preparing for Independence in Weight Management 15:45 Transitioning from Tracking to Intuitive Eating 25:08 Understanding Weight Fluctuations and Body Composition 29:23 Maintaining Progress and Avoiding Yo-Yo Dieting 35:27 Addressing Fatigue and Recovery in Training

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00:47:00

Ep. 471 - Mindset gold around scales and stubborn...

The EC method ·

2024/11/13

TheECmethod.co.ukLeggings with resistance bands may marginally increase calorie burn. Weight loss plateaus are common and should not cause panic. Body composition is more important than scale weight. Women may experience different weight loss patterns due to hormonal cycles. It's essential to focus on overall health rather than just fat loss. Resistance training can help maintain muscle while losing fat. Personal anecdotes can provide relatable insights into fitness journeys. Understanding

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00:41:55

Ep. 470 - boxing, social media & divorce

The EC method ·

2024/11/08

TheECmethod.co.uk Emma shares a humorous experience from a boxing class. The fitness industry is increasingly reliant on social media engagement. High follower counts do not guarantee high engagement or sales. Conventional health advice can sometimes be misleading. Community support is crucial for personal growth and overcoming challenges. Reducing exercise can still maintain weight if calories are monitored. Diminishing returns exist in both fitness and endurance training. Sharing personal

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00:39:18

Ep. 469 - Who can you even trust!?

The EC method ·

2024/11/04

TheECmethod.co.ukChapters 00:00 Winter Woes and Home Repairs 02:58 Family Holidays and Mindset Events 05:57 Workout Consistency and Caffeine Concerns 09:08 Debunking Health Myths and Biases 12:03 Navigating Menopause and Body Changes 14:54 Injury Recovery and Gym Motivation 17:52 Understanding Muscle Responses and Nutrition 20:57 Final Thoughts and Future Plans

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00:32:21

Ep. 468 - Collagen, smaller plates & ADHD

The EC method ·

2024/10/31

TheECmethod.co.ukTakeaways Collagen may help some individuals, but it's often overhyped. Progressive overload is essential for strength training. Eating protein and fiber can help with satiety. Mindset shifts are crucial for sustainable healthy eating. Staying active in winter requires conscious effort. Using smaller plates can help with portion control. Eating slowly can enhance meal enjoyment and satiety. Incorporating movement throughout the day is beneficial. Treadmills can be a good

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00:41:34

Ep. 468 -Meal Frequency and Metabolism Myths

The EC method ·

2024/10/29

GLP 1 workshopChapters 02:55 Coaching Insights 06:59 Nutrition and Training Strategies 10:10 Understanding Hunger and Activity Levels 12:59 Exploring GLP-1 Agonists and Their Impact 17:30 Client Check-ins and Progress Updates 20:35 Core Strength vs. Aesthetic Goals 23:01 Meal Frequency and Metabolism Myths 27:34 Research and Evidence in Nutrition Coaching 32:40 Balancing Indulgence and Deficit 39:11 Empowerment in Dietary Choices

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00:27:20

Ep. 467 - Whoop steps 👀

The EC method ·

2024/10/24

00:00 Introduction and Initial Thoughts on Fitness Trackers02:47 Data Accuracy and Personal Insights 05:46 The Importance of Consistency in Fitness 08:50 Understanding the Dip in Motivation 12:06 Caloric Maintenance and Personal Data 15:12 Rest and Recovery in Exercise 17:49 Setting Realistic Expectations in Training 21:01 Mindset Shifts Around Food and Portion Control

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00:43:48

Ep. 466 - How to see progress at maintenance

The EC method ·

2024/10/22

TheECmethod.co.uk00:00 Introduction and Technical Issues 02:20 Personal Updates and Community Engagement 03:02 Weight Maintenance and Emotional Challenges 06:30 The Importance of Progress and Motivation 10:44 Shifting Focus from Weight to Performance Goals 14:05 Exploring New Challenges and Goals 18:09 The Journey Beyond Weight Loss 21:05 Conclusion and Final Thoughts 22:37 High Protein Breakfast Alternatives 26:13 Understanding BMI and Its Implications 31:22 Navigating Postpartum Weight

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00:43:11

Ep. 465 - Understanding Cortisol and Exercise,...

The EC method ·

2024/10/18

TheECmethod.co.uk 00:00 Emotional Reflections and Personal Updates 02:54 Understanding Cortisol and Exercise 06:11 Nutrition Strategies for Endurance Events 08:58 Debunking Starvation Mode Myths 11:52 The Reality of Weight Loss and Metabolism 15:12 Coaching Approaches in the Fitness Industry 17:56 Navigating Nutrition on Holiday 21:27 Navigating Healthy Indulgences 22:10 The Importance of Client-Centric Coaching 23:27 Men in Fitness Coaching 24:52 The Challenges of Coaching Women 26:46 Addressing

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00:41:28

Ep. 465 - Housework, exercise snacking & being sick...

The EC method ·

2024/10/15

TheECmethod.co.ukSpicy food can lead to unexpected consequences. Meltdowns can happen to anyone, especially parents. Social interactions can be challenging when preoccupied. Exercise snacking can improve metabolic health. Housework can be a beneficial form of exercise. Having healthy snacks on hand can prevent poor choices. Understanding workout tempo is crucial for effectiveness. Push-pull-legs training can optimize recovery. Weight fluctuations are normal and can be influenced by

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00:52:53

Ep. 464 - Managing Health with Monjaro & Energy...

The EC method ·

2024/10/09

TheECmethod.co.uk00:00 Navigating Single Parenthood and Self-Care 05:03 Fitness and Nutrition Challenges 09:48 Traveling and Maintaining Healthy Habits 14:58 The Importance of Soup and Nutrition Choices 20:08 Exercise Intensity and Activity Levels 27:07 Pushing Limits: The Assault Bike Experience 29:20 Jumping Heights: Box Jumps and Performance Goals 32:22 Navigating Fitness: Balancing Gym and Home Workouts 33:18 Women and Weightlifting: Debunking Myths 36:51 Energy Expenditure: Steps vs

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