Ep. 680 - Stress, Cortisol & fat loss

Join the next commit to 6 here AI Takeaways: Find comfortable gym clothes to boost confidence and enjoyment during workouts. Focus on doing workouts for enjoyment rather than solely for gains. Consider going to the gym during quieter times to reduce anxiety. Practice good gym etiquette by putting weights away, sharing equipment, and being considerate of others. Progress in the gym by gradually increasing weights and pushing oneself to failure. Mindfully going over calorie range occasionally is okay, but be aware of the impact on fat loss goals. Use rest times during workouts to ensure proper recovery and maximize performance. Consider a Mediterranean-based diet for reducing inflammation and improving overall health. Don't avoid addressing setbacks or off-track moments; acknowledge them and seek support to get back on track. Work on observing and questioning negative thoughts to reduce their impact. Strength training is beneficial for preparing the body for menopause and overall health. Don't assume menopause will be a negative experience; it varies for each individual.

Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting Join the wait list for the next intake here

Ep. 689 - 13 things to know if you want to lose fat for good Ready to change? click here

Join the priority list for commit to 6 here Takeaways Take action and make positive changes without waiting to have everything figured out. You don't need to resolve all your personal issues before achieving your goals. Maintain activity levels when returning to work by finding opportunities for movement and incorporating exercise into your routine. Make the most of the equipment available in a poorly equipped hotel gym and consider bodyweight workouts. Avoid overeating by being mindful, understanding your triggers, and making better choices in the moment. Reflect on setbacks and learn from them to make better choices in the future. Chapters 00:00 Introduction and Q&A Format 01:45 Taking Action and Making Positive Changes 08:54 Resolving Personal Issues and Achieving Goals 15:16 Maintaining Activity Levels When Returning to Work 26:20 Avoiding Overeating and Making Better Choices 32:36 Reflecting on Setbacks and Learning for the Future 36:28 Conclusion and Call to Action

Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle

Welcome to new coach Toni! She specialises in peri menopause You can find her on instagram here @toni_ESGfitness & apply to work with her here

Ep. 686 - Mindset books, backloading calories & Padel Find out about commit here: ESGfitness.co.uk/commit

Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'. ESGfitness.co.uk

Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism ESGfitness.co.uk

Ep. 683 - Agressive dieting Apply for coahcing here