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AI Takeaways

• Emotional intelligence is key in coaching clients.
• Understanding client needs can enhance coaching effectiveness.
• Different situations may require different coaching approaches.
• Power cleans and deadlifts are popular full body exercises.
• Compassion can sometimes lead to more action than tough love.
• Many people have hernias, but not all seek surgery.
• Personal health experiences can vary widely among individuals.
• Communication with clients about their needs is crucial.
• Setting expectations at the beginning of coaching relationships is important.
• Awareness of one's own health issues can change over time. Cats can be surprisingly disruptive, as Claire experienced with her sofa incident.
• Understanding hernias is important, especially for those in fitness.
• Motivation can fluctuate; it's essential to have strategies to maintain consistency.
• Breaking good habits can be more challenging than breaking bad ones.
• Habit formation takes time and effort; it's not always effortless.
• Eating at maintenance doesn't necessarily kickstart metabolism; it's more about adherence.
• Weight management involves understanding your body's needs at different weights.
• It's common to feel overwhelmed by the idea of long-term changes; focusing on short-term goals can help.
• Creating barriers to phone use can improve focus and productivity.
• Diet breaks may not have the metabolic benefits many believe.

FAT LOSS IS WON ON YOUR WORST DAYS.

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Chapters

00:00 Hen Do Adventures in Marbella

03:00 Reflections on Life and Interesting Encounters

05:58 Training Frequency and Muscle Growth

08:57 Debunking Fat Loss Myths

12:01 Understanding Physiology and Weight Management

19:40 The Psychology of Adherence in Dieting

22:43 Finding Structure in Flexible Dieting

25:08 Navigating Night Shifts and Eating Patterns

28:31 Understanding Personal Needs and Boundaries

31:44 Protein Timing and Nutritional Strategies

33:29 Traveling and Maintaining Dietary Goals

36:54 The Privilege of Food Choices and Mindset

39:21 Maintaining Muscle on Holiday

Ep. 815- Stop being normal

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• Running for enjoyment can lead to a healthier mindset.
• Heart rate can indicate fitness levels, but context matters.
• Managing pain with exercise modifications is crucial.
• Plyometrics can enhance power and agility but require caution.
• Personal fitness journeys often involve mindset shifts.
• Caloric intake can vary; listen to your body's needs.
• Body composition changes may not reflect on the scale.
• Progress can be seen in measurements and photos, not just weight.
• Mindset and purpose can transform one's relationship with food.
• Challenges often lead to the most significant personal growth. People often lose fat faster than they gain muscle.
• Scale weight isn't the only indicator of progress.
• Progress photos can show significant changes not reflected on the scale.
• Perfectionism can hinder long-term fitness success.
• Flexibility in diet is crucial for sustainability.
• Structure in eating can help maintain progress.
• Emotional eating can be managed with mindfulness.
• Weight loss medications have both benefits and drawbacks.
• Supportive coaching can lead to better outcomes.
• It's important to understand your relationship with food.

Ep. 813 - Cycle syncing & training adaptations based on female hormones

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ESGfitness.co.uk

00:00 Introduction and Warm Weather Discussion

03:09 Exploring Glucose Monitoring and Its Implications

06:06 The Psychology of Tracking and Adherence

08:54 Understanding Hunger and Food Choices

11:53 Maintaining Motivation in Health and Fitness

14:50 Clothing Sizes and Body Image Discussions

20:10 Body Image and Fashion Choices

24:02 Navigating Career Values and Personal Growth

30:00 Warm-Up Techniques for Weight Training

33:01 Building Muscle Without Excess Calories

39:07 Electrolytes and Health Myths

Ep. 811 - Menopause Muscle loss & Metabolism

(don't worry ot's good news!)

ESGfitness.co.uk (apply for coaching)

EIQnutrition.com (Nutrition education)

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00:00 Introduction and Hyrox Experience

03:12 Pacing and Performance in Strength Training

06:04 Exercise Frequency and Recovery

09:48 Individualized Fitness Advice

13:09 Social Media and Fitness Advice

16:05 Weekend Activities and Wellness Practices

24:18 The Rise of New Fitness Trends

25:07 Exploring Fun Activities Beyond the Gym

29:06 Navigating Social Interactions as New Parents

30:05 Understanding Plank Variations in Workouts

32:04 The Importance of Hydration in Nutrition

38:33 Debunking Myths Around Carbohydrates and Weight Loss

Ep. 809 - Evidence based ways to reduce cancer risk (emphasis on breast cancer)

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