The diet after the diet - maintenance is the biggest but most rewarding hurdle you will have to jump in your 'journey'. It's also the final hurdle. Here are 5 practical and psychological approaches to a successful transition into maintenance.
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The diet after the diet - Maintenance

Author and personal trainer Chloe Madeley talks to her favourite people in the world of health and fitness. Tune in to hear some great questions and some equally great answers.

Nutrition

Fitness

Health & Fitness

In this podcast episode, host Chloe and guest Lisa Unger discuss the complexities of disordered eating and eating disorders. Chloe, a coach, emphasizes the importance of balance and acceptance in eating behaviors, while Lisa, who has personally experienced an eating disorder, shares her journey and commitment to helping others. They discuss the difference between disordered eating and eating disorders, the role of emotional eating, and the importance of mindful eating. They also touch on the signs of eating disorders and the importance of approaching individuals with compassion and understanding. The episode promotes a balanced, mindful approach to eating and encourages seeking professional help when needed.

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Disordered Eating with Lisa Unger

In this podcast episode, Chloe addresses some frequently asked health and fitness questions that she receives. She emphasizes that there is no perfect time to start getting in shape and that age should not be a factor. Chloe also discusses why eating healthy and exercising might not lead to weight loss, highlighting the importance of resistance training and protein intake. She debunks the belief that hormonal issues can prevent weight loss and suggests seeking group coaching for support. 

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Frequently Asked Questions: From Calories to Hormones and More

In this podcast episode, Chloe Madeley and Emma Storey-Gordon discuss their online coaching business, The EC Method. They highlight the benefits of online coaching for personalised and continuous support, and the importance of mindset and intention in achieving sustainable health and fitness results. They also address misconceptions about weight loss, emphasising that it's not just about numbers but also about behaviour and mindset around food. They stress the importance of balance, self-love, and avoiding extreme approaches. They also discuss the role of the environment and preparation in achieving fitness goals.



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How we like to coach, Chloe & ESG

In this Bodcast episode Chloe welcomes back Julian McKerrow, a four-time world powerlifting champion. They discuss powerlifting as a sport and its core disciplines, such as squat, bench press, and deadlift. Julian shares his favourite and least favourite lifts and they also talk about competition day performance and Julian's personal best numbers. We chat about Julian's vegetarian diet and the importance of a balanced diet. The topic of steroids in the fitness industry is also addressed, with Julian sharing his perspective. The episode concludes with Julian sharing his journey of recovery and resilience after a serious injury that Julian picked up while sleeping.

Favourite and Least Favourite Lifts (03:25)
Julian shares that his favorite and best lift is the deadlift, while his least favorite is the squat. He explains that his preference for deadlifts stems from his early training experience and lack of guidance in squatting.

The importance of rest and peaking (10:50)
Discussion on the optimal number of competitions, the need for rest and recovery, and the impact of nerves on performance.

Training structure and programming (12:00)
Overview of the training cycle leading up to a competition, including the use of waves and six-week blocks, tapering, and the importance of maintaining movement patterns.

Nutrition and weight management (15:57)
Strategies for managing weight before a competition, including meal timing, carb consumption, and techniques like water loading and cutting. Safety precautions and the importance of rest and hydration are also discussed.

Choosing the Right Weight Class (26:43)
Julian discusses how powerlifters determine the appropriate weight class for competition and the trade-off between losing strength and being competitive in a lighter weight class.

Accessory Work for Bench Press (23:20)
Julian explains the importance of upper back work as a key accessory exercise for improving bench press performance.

Vegetarian Nutrition (29:05)
Julian talks about his lifelong vegetarianism, his reasons for sticking with it, and how he ensures adequate protein intake for recovery and muscle synthesis.

The importance of genetics and work ethic in sports (33:15)
Highlighting the role of genetics and hard work in becoming an elite athlete, using the example of a world champion powerlifter.

Recovering from nerve damage (35:35)
Julian shares their experience of waking up with nerve damage, the pain and weakness they experienced, and the rehabilitation process to regain movement.

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Julian McKerrow on Power Lifting, Competing, Rehab and Recovery

Chloe welcomes Jo Gipson back to the Bodcast to discuss the postnatal period and the importance of pelvic health. Joe explains her approach to assessing clients who have just had a baby, emphasizing the need to check in with their overall well-being before focusing on pelvic health. She discusses the assessment of the pelvic floor and the importance of addressing scars after childbirth. Joe also highlights the impact of biomechanics and overall movement in postnatal individuals. She shares her approach to postnatal recovery, emphasizing the importance of intention over intensity and tailoring exercises to individual goals. Joe addresses the readiness for intense exercise after childbirth and the importance of regular check-ins and assessments. She also discusses the importance of seeking treatment for pelvic floor issues at any stage of life and addresses the topic of returning to sex after having a baby. Joe provides recommendations for maintaining a healthy pelvic floor and overall pelvic health. 

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The pelvic floor and its importance (02:09) Jo discusses the pelvic floor, its function, and the common problems women may experience after childbirth.
The impact of different types of birth on recovery (08:50) Jo explains that recovery and rehabilitation after childbirth, including scar work, can vary regardless of whether it was a vaginal birth or a cesarean section.
The importance of assessing scars postnatal (09:48) Jo discusses the significance of assessing scars, including their location, appearance, and impact on mobility and emotional well-being.
Caesarean scar and the development of a pouch (13:42) Jo discusses how the location and tightness of a caesarean scar can contribute to the development of a pouch or shelf-like appearance, and provides tips on scar healing and massage techniques to minimise the pouch.
Postnatal Recovery Goals and Intention (19:56) Discussion on the importance of setting individual goals and intentions for postnatal recovery, including returning to challenging activities like running and weightlifting.
Progression of Exercise Timeline (22:52) Explanation of a gradual continuum of exercise progression, starting with basic breathwork and core exercises, then moving towards functional exercises and finally specific goal-oriented exercises like running or weightlifting.
Signs to Look for Before Returning to Full Throttle Training (29:45) Discussion on the importance of assessing readiness to return to intense training postnatal, emphasizing that it's not just about a specific time frame.
Understanding and Managing Prolapse (35:10) Explanation of prolapse, its varying degrees, and the misconception surrounding it, highlighting that it's common and does not necessarily restrict exercise.
Returning to sex after childbirth (41:15) Exploration of the changes in the pelvic floor and intimate life after having a baby, including issues such as tightness, pain, and vaginal dryness.
Long-term pelvic health (45:24) Advice on maintaining pelvic health throughout life, including pelvic floor exercises, exercise and weight management, avoiding constipation, and seeking treatment for pelvic floor issues.
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The diet after the diet - Maintenance

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