Client Q&A. Managing days of low mood, how to manage social anxiety, what to do when a meal is disappointing, navigating the fear of weight gain after fat loss, what to do if noticing a lighter period, is there a link between contraception and binge eating, how not to take it personally when your teen acts like they hate you, experiences with 'all in' and dealing with people talking about your ED

Balanced blueprint 1-1 coaching

@bekka_etphdtherapy @anna_etphdcoaching @emiliathompsonphd @etphd_coaching

There’s a big increase in diet talk & a drop out of body positivity. If you’re healing your relationship with food, this can be hard. Here’s what to do (with some bonus journal prompts)

Heal your relationship with food & body image with Balanced blueprint 1-1 coaching

@emiliathompsonphd @etphd_coaching

Are GLP1s safe when binge eating? How do they impact disordered eating? What do you need to be aware of?

Learn more about 1-1 coaching

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching 

In this episode, Anna, Katie & Emilia answer client questions on the relationship between finding your voice & your food relationship; improving your relationship with exercise; supporting someone through an ADHD diagnosis; managing your endometriosis; skin health; the irrational pull towards a diet plan; not feeling the positives of HA recovery; feeling more confident in your body; learning to commit to the small things; 

One-to-one coaching spots open now - click here 

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @katie_etphdcoaching

In this episode, Anna, Holly & Emilia answer client questions on true crime; fat loss during menopause; cycle recovery & letting go of aesthetic goals; judgement from others about weight gain; being stuck in a cycle of discontent; feeling like you’re losing control; coping with abusive relationships; managing the beige first trimester & fattening foods

One-to-one coaching spots open now - click here 

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @holly_etphdcoaching

In this episode, Emilia discusses dietary restraint and restriction, food rules, the outcomes of being too rigid with your nutritional choices (and self), restriction-overeating cycles & gives you tools in beginning to overcome feeling rigid with your diet.

@emiliathompsonphd

www.emilia.fitness

In this episode, Anna, Georgia & Emilia answer client questions on eyebrows; the fear of other peoples’ comments; moving from knowing to believing; being on the receiving end of people pleasing; remembering to do the habits you set yourself; Emilia’s mess up; food preoccupation when restoring your cycle; NHS recommended weight change in pregnancy; building trust in yourself & others; trusting your gut & managing your emotions in the moment 

One-to-one coaching spots open now - click here 

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @georgia_etphdcoaching

In this episode, Anna, Danai & Emilia answer client questions on tools to feel enough in the moment; not putting weight on weight loss compliments; moving on without fear of others; creating a cocoon of self care; periods when peri menopausal; managing hunger when it’s cold; supporting your childs relationship with food; allowing yourself breaks in the day; navigating buffets & second trimester training.

One-to-one coaching spots open now - click here to apply or book a quick chat

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @danai_etphdcoaching

In this episode, Anna & Emilia answer client questions on Peter Kay & weight stigma; the importance of fluidity; dealing with the overwhelm of feelings that come up when you start improving your relationship with food; safety of soy; friends who talk about being skinny; gaining weight after HA recovery & seeing old friends; martyring yourself in relationships; hangxiety & being rational about weight.

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

In this episode, Anna & Emilia answer client questions on managing January diet talk; speeding up the process of healing your relationship with food; managing PMS; the difference between binge & over eating; eating when appetite goes with emotions; alternatives to creatine; our new year intentions & goals; supermarket overwhelm when trying to be healthy; the best thing about christmas 

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

In this episode, Ros, Anna and Emilia answer client questions on alcohol & food for social anxiety, starting a diet after working through RWF issues, stopping overeating after work, protein oats, non negotiables for supporting fat loss without binge eating, going to bed hungry, learning the difference between boundaries & avoidance & oral contraceptives.

For more information visit www.emilia.fitness or @ros_etphdcoaching @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

Emilia leads a self soothing meditation taken from a live class for the ETPHD monthly community. Details of the most compassionate group in fitness can be found here.

@emiliathompsonphd

In this episode, Holly, Anna and Emilia answer client questions on ozempic & Oprah; book recommendations; comfort foods; focusing on goals when super busy; who & what changed our relationships with food; training reductions in HA recovery; minimum effective dose in training; overcoming the want to binge & hunger & fullness confusion. 

For more information visit www.emilia.fitness or @holly_etphdcoaching @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

Can you be mindful with eating and watching TV, will sleep eating ever go away, purpose in life, dealing with change, food environment at work, challenging leaner=better, how not to focus on the scale, switching off from social media

Learn more about 1-1 coaching

For more information visit www.emilia.fitness or @emiliathompsonphd @anna_etphdcoaching @etphd_coaching 

How to have it all as a woman. And how to do so without getting stuck in comparison. A must listen if you struggle with comparing yourself to others, especially around the new year.

@emiliathompsonphd

www.emilia.fitness

In this episode, Katie, Anna and Emilia answer client questions on Taylor Swift, Christmas markets, the fear of feeling positive about weight loss, advent calendars and quality street choices, overeating even without restriction, cold water swimming, moving from a work to home headspace, tackling bad nutrition messaging & overcoming food fear.

For more information visit www.emilia.fitness or @katie_etphdcoaching @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

Your guide to reframing PMS through mindset, supplements, body image & mood. 

This episode supports episode 208 (periodising nutrition around the menstrual cycle) & 215 (training around your period)

@emiliathompsonphd

@etphd_coaching

www.emilia.fitness

In this episode, Georgia, Anna and Emilia answer client questions on avoiding stress eating when studying, avoiding calories on labels, continuing healing after coaching has ended, exercise as escapism, incorporating mindful breathing around meals, overcoming a tense body, tips for consistency with habits, overcoming imposter syndrome, dieting after HA, how to stop feeling guilty, 

For more information visit www.emilia.fitness or @georgia_etphdcoaching @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

Visualisation begins at 1minute 36 seconds and is a 5 minute visualisation. I encourage you to do this every morning where possible.
Implementation intentions are a tool we use at EPTHD coaching to support people in overcoming binge eating.

@etphd_coaching

@emiliathompsonphd

www.emilia.fitness 

In this episode, Danai, Anna and Emilia answer client questions on self-reassurance when healing your relationship with food, the fear of losing motivation, changing from a place of self respect, re-introducing exercise after HA recoery, relapse in binge eating & trauma recovery, mindful eating icks, hormonal contraceptives and weight loss, mindless snacking, the fear of ruining progress over Christmas and socials, 

PMDD, creatine for women, the lack of why for doing the work & the importance (or not) of progress pictures. 

For more information visit www.emilia.fitness or @danai_etphdcoaching @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

Are you dieting into Christmas? Or holding off until the new year? How many of these mistakes are you making?

www.emilia.fitness

@emiliathompsonphd @etphd_coaching

In this episode, Anna, Bekka and Emilia answer client questions on accepting compliments; dealing with your boyfriends body comments; HA recovery time; not getting ahead of yourself when your cycle returns; boundaries around diet talk; scale weight relationships; moving away from tracking; always looking for more; unsolicited dating advice; hanxiety; avoiding resentment towards your partner around food; over boundaried world.

For more information visit www.emilia.fitness or @bekka_etphdcoaching @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

Emilia rants about big podcast nutrition advice, 'personalised' nutrition, fasting during menopause & how to get better at recognising bad advice.

@emiliathompsonphd @etphd_coaching

www.emilia.fitness

In this episode, Anna, Steph and Emilia answer client questions on communicating nutrition misinformation, learning to trust yourself, being ‘too much’ in relationships, managing chronic injury, striking the balance between feeling your feelings and wallowing, healthful cutting out of foods, the fear of hunger, snackies, self-sabotage, dealing with weight gain around family, managing new years diet talk, the safety of comfort eating & the Zoe diet.

For more information visit www.emilia.fitness or @steph_etphdcoaching @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

Emilia chats through the resurgence of clean eating & the dangers of the emerging nutrition world that’s overly focused on ‘health’, inflammation, cortisol & hormone balancing & fat loss. Includes a list of journaling prompts to help you self-assess your relationship with food.

Learn more about 1-1 coaching

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching 

Struggle to know when you're hungry, how to stop when you're full, and to trust your body? You need this episode - combining nutrition regulation, mindfulness, somatics and self-compassion, Emilia shares the ETPHD method way of learning to honour hunger and fullness.

@emiliathompsonphd @etphd_coaching

www.emilia.fitness

In this episode, Anna and Emilia answer client questions on navigating alcohol-based friendships; the guilt of not training; the fear of becoming unfit; night time routines; accepting aging; dealing with peoples’ opinions of your body; how to live a calm life; messy relationships; feeling lost in who you are; boundary setting & fear of rejection; anti-depressants & weight gain; life choice anxiet & being mindful in social situations. 

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

In this episode, Anna and Emilia answer client questions on eating when you’re not hungry, knowing when to push yourself with depression, managing stress, how to get everything done, removing the shame & guilt around your body, body dysmorphia, eating to fullness in snacks & meals, self-punishment in feelings of failure, over-snacking, comparing your life stage to others & stopping rumination.

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching 

In this episode, Katie, Anna and Emilia answer client questions on being unable to cry, intermittent fasting, breathwork, managing ADHD overeating after meds, birthday blues, making friends as an adult, the joy of food & managing life when it’s manic.

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @katie_etphdcoaching

30 minute meditation session focused around finding comfort in the shift of the seasons, especially useful if you struggle with unhelpful comfort eating. We talk about the differences between shadow and true comfort.

This class was taken from an ETPHD monthly class - get weekly meditation and yoga sessions delivered by Emilia and Roslyn and access to the entire ETPHD community for a really accessible investment

www.emilia.fitness/etphdmonthly

@emiliathompsonphd

In this episode, Steph, Anna and Emilia answer client questions on navigating calories on menus, night eating, the guilt of bottomless brunch, our 5 year plans, ditching your step count, revenge sleep procrastination, always being injured, mindless gazing & overeating after eating out, feeling undeserving of weight loss, yoga weekends & knowing when you’re ready to finish coaching. 

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @steph_etphdcoaching 

In this episode, Georgia, Holly, Anna and Emilia answer client questions on being the ‘fit one’, dressing for style vs comfort, migraine cravings, pulling focus back in recovery, blood glucose management in disordered eating recovery, boosting your mood, cortisol & weight loss, book recommendations, fear of the future & the effort of healing your relationship with food.

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @georgia_etphdcoaching @holly_etphdcoaching

Katie & Emilia introduce the much needed world of neurosomatics and highlight how it will help you overcome disordered eating, and Katie takes you through a neurosomatic practice.

@katie_etphdcoaching @emiliathompsonphd @etphd_coaching 

www.emilia.fitness 

In this episode, Danai, Anna and Emilia answer client questions on satiety after COVID, grief & anger at how you’ve treated your body, somatic work, scaring or improving awareness as a PT, navigating a never ending to do list, keeping foods out the house, stress & body fat stores, causes of irregular periods, best time to train, fasting after ED recovery, death row meals, resistance to eating mindfully.

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @danai_etphdcoaching

Do you feel guilty for taking time out of the gym or your business? Do you tie your self worth into ‘doing’ or being a certain body type? You need to listen to this episode.
For more information: www.emilia.fitness @etphd_coaching @emiliathompsonphd 

It can feel like food noise / food preoccupation takes over your life. Emilia chats through what food noise actually is, and how to overcome it

Tools to support yourself & what you need to consider

Learn more about 1-1 coaching

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching 

In this episode, Bekka, Anna and Emilia answer client questions dieting phases; the difficulty of rest; losing your sense of self when working on your relationship with food; our hardest & most important things when improving our own relationships with food; dieting when binge eating; anticipatory binge eating before dieting; using dichotomous language within a good relationship with food;  treating yourself with food; novelty vs. Joy around food; talking to family & friends about your healing journey & engraining good habits. 

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @bekka_etphdcoaching

In this episode, Ros, Anna and Emilia answer client questions on non negotiables vs. rules; being hungry at socials; the need to be ‘full’ when stressed & challenged; overthinking vs. processing; whoop bands; fear of relapse; struggling with motivation to train when your diet isn’t great; boundaries vs. restrictive mindset; hunger & the heat; peri-menopause supplements; the importance of regular eating; fasting as women.

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching @roslyngraynutrition

In this episode, Anna and Emilia answer client questions on training your taste buds after restriction; step counts and hypothalamic amenorrhea; navigating comments on your body; Emilia’s rolls; nitpicking photos; spicing up your sex life & staying motivated through your journey.

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching @anna_etphdcoaching

In this episode, Holly, Anna and Emilia answer client questions on keeping calm and carrying on, slow metabolisms & metabolic damage, managing impulsive behaviour around food, worrying about the impact of binge eating on health, body checking, collagen & greens powders, babybell uses & replacing donuts with self-soothing behaviours. 

For more information visit www.emilia.fitness or @emiliathompsonphd @Anna_etphdcoaching @holly_etphdcoaching

IFS 2023 - overview of what not to do with training & nutrition for the menstrual cycle.

www.emilia.fitness @emiliathompsonphd @eiq_nutrition @etphd_coaching

In this episode, Georgia, Anna and Emilia answer client questions on dopamine snacks, the drive for leanness in HA recovery, dieting for the right reasons, changing palates, holding yourself accountable to your goals, female apologising, the benefit of sitting with your feelings, our favourite exercises, supporting a friend through depression, restricting alcohol, shadow vs true comfort eating, breaking up with diet culture, managing disordered eating amongst friends & intent with eating trigger foods.

For more information visit www.emilia.fitness or @emiliathompsonphd @Anna_etphdcoaching @georgia_etphdcoaching @etphd_coaching

In this episode, Anna and Emilia answer client questions on talking about your binge eating with loved ones, navigating life changes & moving countries, discussing menopause, practical tips for body acceptance, binge ‘regression’, embedding new habits, navigating fat loss on holiday, the benefits of yoga, date ideas, a ‘healthy person’s’ approach to social meals, dieting without excessive control, learning to feel anger, boundaries with a partner when you’re both healing your relationship with food, balancing HA recovery with maintaining healthy behaviours, 

For more information visit www.emilia.fitness or @emiliathompsonphd @anna_etphdpcoaching

In this episode, Anna and Emilia answer client questions on building self-belief in dieting, letting go of the value you place in aesthetics, surfing the urge for comfort foods, managing lack of weight loss progress, supporting body image & compassion during peri-menopause, removing food weighing, eating intuitively for weight maintenance, building in the moment strategies for binge eating, the emotional attachment to old clothes & the difficulty of eating without distraction & neurodiverse brains.

For more information visit www.emilia.fitness or @emiliathompsonphd @anna_etphdcoaching

In this episode, Emilia discusses the fears you have around dieting after healing your relationship with food, the reasons you 'self-sabotage', the fear of hunger and of undoing all your hard work - and how to overcome this.

@emiliathompsonphd

@etphd_coaching

www.emilia.fitness

In this episode, Bekka, Anna and Emilia answer client questions on feeling stuck when you’re a high achiever, breaking the link between food and aesthetics, self-resentment for being preoccupied & overcoming it,  the necessity of eating in the morning, the fear of silence & rest-induced binge eating, justifying weight gain, accepting a changing body through menopause, treating yourself well when things feel hard, battling lifelong overeating, loneliness & HA recovery, the impact of work stress on eating habits, eating for fat loss when your partner isn’t and managing body image on holiday. 

For more information visit www.emilia.fitness

@emiliathompsonphd

@anna_etphdcoaching

@bekka_etphdcoaching

@etphd_coaching

Client Q&A:

manging insomnia, will i ever not want to snack all the time, is this career wrong if im burning out, managing being around diet/body talk, comparison of past body, dealing with the niggle of leaner is better when feeling low, why do we feel shame for binging, what is the obsession with being slim, why do i get distracted from my fat loss goals

1-1 coaching spaces may be available now For more information visit www.emilia.fitness or find: @anna_etphd @emiliathompsonphd @etphd_coaching @roslyngraynutrition

12 ways to ensure you keep binge eating with Emilia.

For more information visit www.emilia.fitness or @emiliathompsonphd @etphd_coaching

In this episode, Katie, Anna and Emilia answer client questions on metal rest, when resting when makes you binge, sitting with the discomfort of weight gain, building body connection with pilates & yoga, quietening your mind during meditation & yoga, keeping clothes that no longer fit, getting back into a routine after a slip up, identifying fullness, doing yoga properly, the impact of reducing steps, patience when recovering from illness, pain vs suffering. 

For more information visit www.emilia.fitness or @emiliathompsonphd @anna_etphdcoaching @katie_etphdcoaching

In this episode, Danai, Anna and Emilia answer client questions on managing bad body image days after binge eating as a PT, obsessions with tracking steps, dealing with failure, managing HA recovery as a fitness instructor with a high output, embracing relationship with food over fat loss, ‘managing’ the increase in hunger with training, mirror checking, building a meditation habit when you’re ‘rubbish at it, tips for switching off, vitamin d supplementation and managing your body perceptions in photos.

For more information visit www.emilia.fitness or @emiliathompsonphd