Join commit to 6

Chapters

01:26 Optimal Timing for Weight Training

06:00 Understanding Weight Fluctuations and Maintaining Body Composition

09:20 Managing Stress: Setting Boundaries and Prioritizing Self-Care

12:14 Changing the Mindset Around Using Food as a Coping Mechanism

22:19 Rewarding Yourself Without Food or Alcohol: Alternative Ways to De-Stress

26:37 Conclusion

ESGfitness.co.uk/commit

Ep. 721 - why it's so hard to invest in yourself & what to do when you lack self belief

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 mentality.

Finding balance is key to enjoying both a healthy lifestyle and occasional indulgences.

We cover:
When to train or not when ill
Long term change for long term results
Fasting and fasting around your cycle
The power of community
& Glute stim!

ESGfitness.co.uk/commit

3 principles to help you manage fat loss & social eating & Lesson's from check ins.

Apply for coaching here:

ESGfitness.co.uk

Commit

Types of deadlifts
Tempo work
PMS & mood
& managing social events

ESGfitness.co.uk

(commit42 sneak peak)

Join commit 42 here for more.

Seeing December as a challenge & how to mentally approach it

Coaching info here

Thoughts on fat loss in December.

& going into December (no matter what your goal) with intent.

Join commit42 here

Message me '42'

esgfitness.co.uk/commit42

🧠80/20 principle
Loose skin
Where fat loss comes from
The law of finishing returns
Commit42 life audit & more
click here for details👀🎯

message me '42'

esgfitness.co.uk/commit42

ESGfitness.co.uk/commit42

Its not a fat loss challenge, its a better you challenge… that may include fat loss but not necesarily.

ESGfitness.co.uk

Ep. 711 - Pre & post natal, Shift work & sh*tting yourself from an aloe vera cleanse

Go follow Clare here

Full team Q&A - what a treat!!!
Front squat v back squat
Making good choices when hungry
Sharon fruit,

Puck yes or no

&more!

ESGfitness.co.uk

Find out more here

@ESGfitness

🤶 Holiday season

🔥Dealing with hormonal hunger

✅Deload weeks

🎯Dropping calories 

& more!

ESGfitness.co.uk

Enjoy ❤️

Maintaining a positive mindset,

What to do if you fall out of routine,}

Menopause & protein timing,

Shift workers & does eating healthily get easier

For coaching: ESGfitness.co.uk

Do you feel you need to over restrict to see results?

This is for you

Apply for coaching here

3 out of 4 ain't bad! - Andy & Ruth join me to answer your awesome Qs!
➡️ How Ruth Joined the coaching team
➡️ Creatine weight gain expectations
➡️ body fat measures
➡️ Foster parent héros!
➡️ How to reduce overwhelm
➡️ Trusting yourself
&much more!
Enjoy ❤️

ESGfitness.co.uk

Embrace not being average.

Apply for coaching ⁠here⁠

Q&A with @claire_esgfitness ❤️
➡️The benefits of shorter workouts
🌮Exercising vs training
🌚How to deal with exhaustion
🙋‍♀️Body image in the gym & post baby
🩻Core work for lower back
Enjoy❤️

Work with us here

Coaching info.

PCOS and inositol Capacity for LIFE Darker mornings the Fat Dr
🌚✨ 🩺🩻

&more 

⁠Coaching info.⁠

Ep. 606 - Pep talk (why you don't want to be normal🤪)

Embrace not being average.

Apply for coaching here

ESGfitness.co.uk

AI 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 weight loss, such as performance goals or pursuing hobbies, can provide a sense of purpose and fulfillment.

Mobility training can be a useful addition to most people's fitness routines, and it's important to start with basic exercises and gradually progress. Mobility training is important if it helps improve day-to-day activities or addresses specific mobility issues, but it may not be necessary for everyone.

Lifting weights with good form can also improve mobility.

Consult a doctor if you have low iron levels, as they can provide guidance on supplementation.

Food preferences vary among individuals, and it's okay to not enjoy certain foods that others love.

When camping, it's important to make sensible food choices, but also to enjoy the experience and not stress too much about food.

Find out more about coaching here

Ep. 605 - Q&A - 🙋‍♀️alternatives to steps, ⛴️course correcting at maintenance & diet advice for cancer

Q&A with Andy

Creating rituals,

F**K average vibes,

WFH snacking habits,

& managing half term

Apply for coaching here:

ESGfitness.co.uk

How to get the most out of coaching...

Check ins!!

Apply for coaching here

F**k average

Dealing with fatigue 💤

Sleep tips 🛌

The 5min rule 🎯

Menopausal weight gain

Sign up to commit to 6 here

Menopause training tips🙌
Brain fog🧠
Range targets 🎯 
Implementing routine for better results
& more 
Click here you want to join the next coaching intake 

A sneak peak into commit to 6

Watch the presentation here

Find out more about commit to 6 here

This is a brain dump episode based on a conversation with one of my incredible 1-1 clients

Let me know if you enjoy this one @ESGfitness

Track free fat loss & why you should try it

Apply for coaching here

Q&A with Andy!
Collagen V Whey
Fitbit accuracy
Prepping meals 
Fat loss as a choice
Not tracking and getting results
The solution to plateaus 
Dieting fatigue
&more!

Join commit to 6 here

I created this as a bit of a reset for my clients who have long term goals but thought I would share it here for all.

Click here to apply for coaching

Click here for the values worksheet

Enjoy!

Em x

Try dieting the right way - the way that makes your feel better, not worse!

ESGfitness.co.uk 

Re publishing this episode as it's one of the most impactful concepts of my coaching.

Let me show you the beauty of imperfect action and convince you this is how you should live your life. 

Learn to stop worrying so much about what could go wrong and start to build trust in yourself that you will do your best with whatever life throws at you. ...

Inevitably we know that that is all we ever can do - yet we still hold ourselves to these unrealistic expectations and trip ourselves up. 

@ESGfitness ⁠ESGfitness.co.uk

Q&A:
Comfort eating
Google calendar to view your value alignment
Ultra processed food
Body positivity
& maintaining feeling good!

Join commit to 6 here

Menopausal weight gain (despite not changing anything!).

If you feel like this:

'I have always been fit & active & trim however recently I have been gaining weight around my tummy especially, hips, bottom & tops of legs. I have just turned 43 & have not changed anything in the way of exercise or eatting but have definitely changed shape which I am struggling with after being the same size/shape most of my life. '

This ep. is for you!

Extra help here

Alcohol,

realistic fat loss expectations

sweeteners

& lower half body fat

Fill in for coaching:

ESGfitness.co.uk

Workout routines while away from the gym

Metabolism

How often to change workouts

& shocking the body with high calorie days

& more!

Apply for coaching here:

ESGfitness.co.uk

In this episode I discuss how to lose fat if you don't want to track calories.

Link to prev ep on range targets

Link to 3:1 method

Apply for coaching here

stress, cortisol & fat loss,

are steps accurate

rest between sets

veganism and cancer

& deload weeks

(plus more!)

ESGfitness.co.uk/committo6

This episode is all about why I do 20min workouts.

You can subscribe to my emails here for an example.

Hope you enjoy!

Em x

Q&A

Blood glucose control,

whoop

& being a bridesmaid

Join commit to 6 here

Find out more about coaching here

Today's topics include:

• Alcohol and dieting - should you cut out chocolate?
• Being busy but getting results
• The amazing impact of short workouts - are all steps equal?
• Knowing but not doing
  & more! 

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 is important, and while spreading water intake throughout the day is beneficial, it is not necessary to adhere to a strict schedule.

When it comes to eating around exercise, personal preference and gastrointestinal comfort should be considered, rather than specific macronutrient timing.

There are many inspiring individuals in the fitness industry who can provide valuable insights and motivation.

Indulging in guilty pleasure foods occasionally can be enjoyable and should be balanced with an overall healthy lifestyle.

Building muscle & losing fat during menopause

Apply for coaching here

Ep. 543 - Q&A - recovery, supplements, fat loss & menopause, habits & talking to kids about diet

Find out more about commit to 6 here

Feel like you've gone a bit off track recently?

It's time to reset, re focus and re align your actions with your goals.

Join me here

More info on our coahcing intake starting monday here