Ep. 687 - *NEW COACH* - Peri menopause symptom management

Join out next intake here AI Takeaways Breaking free from perfectionism, over-restriction, and short-term mindset is crucial for sustainable weight loss. Exercise, particularly weight training, is important for building muscle and achieving body composition goals. Building confidence and finding a beginner-friendly approach can help overcome the fear of going to the gym. Behavior change is a key aspect of successful weight loss and overall well-being. Seeking help and coaching can provide valuable perspective and support in achieving health and fitness goals. Big welcome to @Katie_ESGfitness - We are so happy to have you!

Join commit to 6 here! AI Takeaways Focus on the positive changes you have made in your fitness journey, even if you haven't reached your goals yet. Identify what is working for you on the days when you are adherent to your plan and find solutions for the days when you struggle. Seek support for mental stress and consider reducing workload if it is contributing to burnout. Weight loss is not just about increasing physical activity; it also requires finding a balance with nutrition and making sustainable lifestyle changes. Supersets can be an effective way to save time and increase muscle gains during workouts. Supersets can be practical for workouts, but it's important to be mindful of how exercises are programmed, especially in a commercial gym setting. Drop sets can be an effective way to push muscles to fatigue by reducing the weight on the last set. Cutting and bulking cycles are commonly used in bodybuilding to optimize muscle growth and fat loss, but they may not be suitable for everyone. Realistic intention setting involves considering factors like travel plans and making adjustments to goals and targets accordingly. Running is not inherently bad for weight loss, but it's important to maintain a calorie deficit and consider individual circumstances and preferences. The concerns raised about additives and emulsifiers in ultra-processed foods should be approached with moderation and common sense, rather than strict avoidance. Finding a middle ground and making informed choices based on individual circumstances and goals is key to maintaining a balanced approach to nutrition and exercise.

ESGfitness.co.uk/commit AI Takeaways Imperfect action is better than inaction, as even small actions can have a significant impact. The law of diminishing returns applies to various aspects of life, including exercise, work productivity, and enjoyment of food. Finding balance is crucial for long-term success, whether it's in dieting or other areas of life. Enjoying food in moderation allows for satisfaction without compromising health and fitness goals. Commit to Six is starting soon, offering an opportunity for individuals to make positive changes in their lives. Join here

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