ESGfitness

Епизоди

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  Ep. 913 - Q&A Anxiety, The Book and more 17.09.2026 32мин

  apply for coaching hereget a copy of the book
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  Ep. 912 - Aging and body composition and The impact of thyroid on weight 14.09.2026 12мин

  Apply for coaching support https://esgfitness.co.uk/
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  Ep. 911 - 3 underrated ways to diet 07.09.2026 13мин

  Apply for coaching hereIntentional eating and self-careEating slowly to reduce intakeTracking calories for awarenessMyth-busting about hormones and agingThe importance of long-term mindset in health and wealthFasting and ketogenic diets misconceptionsThe role of misinformation in dietingBuilding habits for sustainable health and wealth
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  Ep. 910 - Mindset shifts for better fat loss, Lymphatic drainage and body image 03.09.2026 49мин

  Chapters00:00 Introduction to the episode and guests01:12 Emma introduces the coaching team and discusses lifestyle changes03:24 Evidence on massages improving marathon performance05:05 The myth of warm-ups and effective gym routines06:19 Calorie intake and short-term weight fluctuations08:11 Lymphatic drainage and body health myths11:04 Gut health supplements and their limited benefits15:20 Tips for alcohol consumption during special occasions23:23 Mindset shifts for weight management and self-love33:31 Feeling fatter after weight loss and body image40:44 Managing hormonal hunger and emotional cravings47:23 Closing remarks and upcoming episodes
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  Ep. 909 - Menopause plans & vague goals 31.08.2026 11мин

  Apply for coachingWhatsapp EmmaApply for mentoring
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  Ep. 908 - Plateau's and Behavioural psychology in fat loss 24.08.2026 9мин

  Apply for coaching hereBehavioral psychology in fat lossThe importance of patience and consistencyThe 30-day rule for resultsMindset and personal standardsEnjoying the journey, not just the outcomeOvercoming impatience and frustrationThe role of routines and emotional eatingLong-term mindset in health and fitness
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  Ep. 907 - There is no end point (Part 4 - ending yo-yo dieting) 20.08.2026 11мин

  Join commit to 6 ⁠⁠here⁠⁠Lose fat AND keep it off.whatsapp me with questions ⁠here
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  Ep. 906 - F*k Average (how to end yo -yo dieting part 3) 19.08.2026 12мин

  Join commit to 6 ⁠here⁠Lose fat AND keep it off.whatsapp me with questions here
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  Ep. 905 - Life fitness (how to end yo-yo dieting part 2) 18.08.2026 11мин

  Join commit to 6 hereLose fat AND keep it off.
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  Ep. 904 - How to end yo-yo dieting: part 1. 17.08.2026 18мин

  Join commit to 6Whatsapp me with questions here.Key Points:Behavior change as the core of fat lossKey problems in dieting: overwhelm, impatience, perfectionismThe three-to-one method for decision fatigue and balanceRange targets for flexible dietingMinimum effective dose workouts for time-starved individualsThe six-week mindset course for lasting changeThe importance of long-term commitment over fad diets
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  Ep. 903 - Q&A - Weather's impact on diet and cravings, Glute activation & Gym progress and plateaus 13.08.2026 40мин

  Join commit to 6 hereWhatsapp me hereGym progress and plateausScar tissue and weight loss post-C-sectionGlute activation exercises and tipsElectrolytes, salt, and hydration for runnersWeather's impact on diet and cravings
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  Ep. 36 - Science Vs Bullsh*t - Logical fallacies 10.08.2026 10мин

  Apply for evidence based coaching support here
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  Ep. 902 - F*K average 05.08.2026 11мин

  Apply for coaching here
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  Ep. 35 - Science Vs Bullsh*t - how to build muscle over 40 03.08.2026 7мин

  Apply for evidence based coaching ⁠here⁠
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  Ep. 901 - Q&A Managing fatigue, Benefits of hanging exercises and strength markers 29.07.2026 45мин

  Join commit to 6 here00:00 Introduction to the episode and guests00:15 Hayley's experience with summer holidays and family01:01 Current weather and Commonwealth Games update02:23 Discussion on perimenopause and fat redistribution03:13 Cortisol myths and body fat storage during menopause04:49 Effectiveness and scams around supplements10:38 Weight cycling, fat loss, and psychological impacts13:58 Exercise, sweating, and fitness levels16:41 The role of NEAT and activity in health20:23 Managing MS fatigue with activity and rest27:59 Psychological mindset and accepting limitations30:50 Realistic goals and adapting to injury or health conditions34:01 Neck pain from weightlifting and form tips35:44 Benefits of hanging exercises and strength markers43:42 Preparing for emergencies and water collection tips44:12 Tips for relaxing and resetting during holidays
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  Ep. 34 - Science Vs Bullsh*t - confusing messages for women over 40 27.07.2026 12мин

  Apply for evidence based coaching ⁠here⁠
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  Ep. 33 - Science Vs Bullsh*t - should women over 40 fast? 20.07.2026 7мин

  Apply for evidence based coaching here
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  Ep. 900 - Q&A - Psychology of Weight Loss and Self-Sabotage, Pros and Cons of therapy and Leg extension swaps 17.07.2026 34мин

  Apply for coaching hereChapters00:00 Introduction and Episode Overview00:16 Host and Guest Introduction01:01 Substitutes for Leg Press and Leg Extension02:02 Alternative Exercises: Kneeling Leg Extension and Hip Thrusts03:05 Understanding Recovery and Training Adaptation04:08 Emotional Resilience and Recognizing Normal Fluctuations08:03 The Myth of Pathologizing Emotions10:05 The Role of Therapy and Its Limitations12:14 Access to Therapy and Societal Challenges20:08 Electrolytes, Hydration, and Sports Drinks23:53 History and Marketing of Electrolytes28:04 The Importance of a Balanced Diet for Hydration29:02 Psychology of Weight Loss and Self-Sabotage33:12 Diminishing Returns in Weight Loss and Motivation33:49 Closing Remarks and Call to Action
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  Ep. 899 - Q&A - PCOS/ PMOS & fat loss, The role of discomfort in growth & Glycemic index misconceptions 16.07.2026 39мин

  Supplements and active ingredientsPCOS and weight managementCardio and fat burningGlycemic index misconceptionsThe role of discomfort in growth
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  Ep. 32 - Science Vs BS - Fat burning zones & why you weigh more in the heat 13.07.2026 12мин

  Apply for evidence based coaching support here