Explorez tous les épisodes du podcast ESGfitness

Apply for coaching

Apply for business mentoring

Free 'what I wish I knew about money' webinar

Apply for coaching here

00:00 Opening conversation: coaching referrals and business boundaries

02:30 Meet Emily and Haley; why life can improve with age

06:27 Small daily choices compound over time

07:19 Sleep, symptoms and taking back a sense of control

09:02 Protein bars: practical nutrition over “natural” marketing

12:19 Alcohol, fat oxidation and the calorie-deficit reality

15:22 Hormonal fluctuations: track symptoms and plan GP reviews

20:26 Leucine in vegan protein and the limits of product claims

22:49 YOLO, diminishing returns and choosing what matters

27:10 Peer pressure, personal consequences and self-directed choices

33:20 How clear rules and constraints help habits stick

38:22 Living by choice, not routine, and looking ahead to your future self

Apply for coaching support here

Apply for coaching here

Whatsapp Emma here

Apply for coaching here

Stress and its impact on health

Strategies to overcome diet fatigue

Fertility and weight management

Sleep hygiene and relaxation techniques

Behavioral change and mindset shifts

Use of acupressure mats for relaxation

Managing emotional eating and urges

The importance of planning and structure in dieting

Addressing financial and emotional stress

Patience and consistency in health journeys

Sneak peak into the commit to 6 program - find out more and join us here

Apply for coaching here

Whatsapp Emma here

Apply for coaching here

Whatsapp me here

Apply for coaching here

Join commit to 6 here

Apply for coaching support here

Join commit to 6 here

Ask Emma anything here

apply for coaching support here

Apply for coaching support ⁠here⁠

Apply for coaching here

Whatsapp me here

Read the article here

apply for coaching here

get a copy of the book

Apply for coaching support https://esgfitness.co.uk/

Apply for coaching here

Intentional eating and self-care

Eating slowly to reduce intake

Tracking calories for awareness

Myth-busting about hormones and aging

The importance of long-term mindset in health and wealth

Fasting and ketogenic diets misconceptions

The role of misinformation in dieting

Building habits for sustainable health and wealth

Chapters

00:00 Introduction to the episode and guests

01:12 Emma introduces the coaching team and discusses lifestyle changes

03:24 Evidence on massages improving marathon performance

05:05 The myth of warm-ups and effective gym routines

06:19 Calorie intake and short-term weight fluctuations

08:11 Lymphatic drainage and body health myths

11:04 Gut health supplements and their limited benefits

15:20 Tips for alcohol consumption during special occasions

23:23 Mindset shifts for weight management and self-love

33:31 Feeling fatter after weight loss and body image

40:44 Managing hormonal hunger and emotional cravings

47:23 Closing remarks and upcoming episodes

Apply for coaching

Whatsapp Emma

Apply for mentoring

Apply for coaching here

Behavioral psychology in fat loss

The importance of patience and consistency

The 30-day rule for results

Mindset and personal standards

Enjoying the journey, not just the outcome

Overcoming impatience and frustration

The role of routines and emotional eating

Long-term mindset in health and fitness

Join commit to 6 ⁠⁠here⁠⁠

Lose fat AND keep it off.

whatsapp me with questions ⁠here

Join commit to 6 ⁠here⁠

Lose fat AND keep it off.

whatsapp me with questions here

Join commit to 6 here

Lose fat AND keep it off.

Join commit to 6

Whatsapp me with questions here.

Key Points:

Behavior change as the core of fat loss

Key problems in dieting: overwhelm, impatience, perfectionism

The three-to-one method for decision fatigue and balance

Range targets for flexible dieting

Minimum effective dose workouts for time-starved individuals

The six-week mindset course for lasting change

The importance of long-term commitment over fad diets

Join commit to 6 here

Whatsapp me here

Gym progress and plateaus

Scar tissue and weight loss post-C-section

Glute activation exercises and tips

Electrolytes, salt, and hydration for runners

Weather's impact on diet and cravings

Apply for evidence based coaching support here

Apply for coaching here

Apply for evidence based coaching ⁠here⁠

Join commit to 6 here

00:00 Introduction to the episode and guests

00:15 Hayley's experience with summer holidays and family

01:01 Current weather and Commonwealth Games update

02:23 Discussion on perimenopause and fat redistribution

03:13 Cortisol myths and body fat storage during menopause

04:49 Effectiveness and scams around supplements

10:38 Weight cycling, fat loss, and psychological impacts

13:58 Exercise, sweating, and fitness levels

16:41 The role of NEAT and activity in health

20:23 Managing MS fatigue with activity and rest

27:59 Psychological mindset and accepting limitations

30:50 Realistic goals and adapting to injury or health conditions

34:01 Neck pain from weightlifting and form tips

35:44 Benefits of hanging exercises and strength markers

43:42 Preparing for emergencies and water collection tips

44:12 Tips for relaxing and resetting during holidays

Apply for evidence based coaching ⁠here⁠

Apply for evidence based coaching here

Apply for coaching here

Chapters

00:00 Introduction and Episode Overview

00:16 Host and Guest Introduction

01:01 Substitutes for Leg Press and Leg Extension

02:02 Alternative Exercises: Kneeling Leg Extension and Hip Thrusts

03:05 Understanding Recovery and Training Adaptation

04:08 Emotional Resilience and Recognizing Normal Fluctuations

08:03 The Myth of Pathologizing Emotions

10:05 The Role of Therapy and Its Limitations

12:14 Access to Therapy and Societal Challenges

20:08 Electrolytes, Hydration, and Sports Drinks

23:53 History and Marketing of Electrolytes

28:04 The Importance of a Balanced Diet for Hydration

29:02 Psychology of Weight Loss and Self-Sabotage

33:12 Diminishing Returns in Weight Loss and Motivation

33:49 Closing Remarks and Call to Action

Supplements and active ingredients

PCOS and weight management

Cardio and fat burning

Glycemic index misconceptions

The role of discomfort in growth

Apply for evidence based coaching support here

Apply for coaching here

Cognitive biases in behavior change

Present bias and delayed gratification

Loss aversion and emotional decision-making

Perfectionism and all-or-nothing thinking

Strategies for systematizing habits and automations

The role of psychology in fat loss and investing

Ep. 31 - Science Vs Bullsh*t - is running making you fat and should you stop consuming artificial sweeteners

Apply for evidence based coaching support here

If you want an evidence based way to lose fat and keep it off apply here

Join commit to 6 here

Whatsapp me here

Join commit to 6 here

Ep. 28 -Science Vs Bullsh*t - Why you struggle to stick to sensible calories & why all exercise is good after 40!

Apply to work with me here

Apply to work with me for no bullsh*t coaching here

Apply to work with me for no bullsh*t coaching ⁠here

Buy my science Vs bullsh*t female fat loss book ⁠here⁠

apply for coaching ⁠here

Buy my science Vs bullsh*t female fat loss book here

apply for coaching here

Chapters

00:00 Post-Holiday Reflections

05:29 Stretching and Mobility Insights

09:23 Navigating Jealousy in Creative Fields

16:51 Understanding Supplements and Their Efficacy

31:31 Balancing Social Events and Health Goals

Apply to join AFM here

Apply for coaching support here

The business and wealth show here

Apply for evidence based coaching support here

00:00 Introduction to Science versus Bullshit

01:48 Understanding Fear-Based Marketing in Health

08:38 The Truth About Caloric Deficits

11:17 Debunking Metabolism Myths

16:41 Conclusion and Call to Action

Apply for coaching here

Join commit to 6 here

00:52 Understanding Caloric Expenditure and Exercise Accuracy

06:42 Minimal Effective Dose for Strength and Muscle Building

11:27 Navigating Maintenance and Feelings of Restriction

18:18 The Importance of Recovery in Fitness

21:48 Overcoming the All-or-Nothing Mindset

27:51 Finding Meal Inspiration and Variety

34:15 Addressing Weight Training Challenges

Apply for coaching here

Apply for coaching here

00:00 Introduction and Personal Updates

02:45 Celebrating Achievements: Guinness World Record Holder

05:28 Exploring Culinary Adventures: The Squid Sandwich Experience

08:11 Navigating Midlife Crises and Restlessness

11:00 The Importance of Commitment and Taking Action

14:13 Overcoming Setbacks in Weight Management

16:50 Understanding Body Fat and Menopause

23:58 The Risks of Fat Dissolving Injections

25:35 Nutrition for Mental Health

29:35 Personal Experiences with Mental Health and Diet

35:09 Supplements and Their Importance

41:07 Stretching and Flexibility in Training