Ep. 714 - The science of behaviour change is the key to long term results

on commit to 6 we blend the science of fat loss with psychology and behaviour change. If you want long term results this is for you.

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Chapters

00:00 Introduction and Nicknames

04:32 Setting Realistic Goals for Fat Loss

15:10 Creating a Varied and Flexible Workout Routine

17:49 Improving Cardiac Health through Cardio Training

23:04 Using Multiple Measurements to Track Progress

26:41 Finding Enjoyment and Sustainability in Fitness

27:44 Beyond Scale Weight

32:24 Living Your Perfect Day

34:43 Personal Stories and Insights

50:08 The Truth About Vaginal Douching

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AI Takeaways

Mindset and imperfect action are common struggles when it comes to fitness goals.

A reset week after a holiday can help clients get back on track and realign with their goals.

Creating a routine and using pattern interrupts can break old habits and promote consistency.

Focusing on process goals over outcome goals is important for long-term success.

Tracking streaks should not be overemphasized, as they can lead to an all-or-nothing mentality.

Finding balance is key to enjoying both a healthy lifestyle and occasional indulgences.

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Ep. 711 - Pre & post natal, Shift work & sh*tting yourself from an aloe vera cleanse

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AI Takeaways

Balancing work and family life can be challenging, but it's important to embrace the present moment and enjoy the time spent with loved ones.

Incorporating weight workouts into a busy schedule can be achieved by adding shorter workouts during the week in addition to a longer session on the weekend.

When trying to lose the last few pounds, it's important to continue lifting weights to maintain muscle mass and focus on overall body recomp.

Setting goals beyond weight loss, such as performance goals or pursuing hobbies, can provide a sense of purpose and fulfillment.

Mobility training can be a useful addition to most people's fitness routines, and it's important to start with basic exercises and gradually progress. Mobility training is important if it helps improve day-to-day activities or addresses specific mobility issues, but it may not be necessary for everyone.

Lifting weights with good form can also improve mobility.

Consult a doctor if you have low iron levels, as they can provide guidance on supplementation.

Food preferences vary among individuals, and it's okay to not enjoy certain foods that others love.

When camping, it's important to make sensible food choices, but also to enjoy the experience and not stress too much about food.

Try dieting the right way - the way that makes your feel better, not worse!

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AI Takeaways

Ear health is important and can affect balance and overall well-being.

Horse therapy can be a unique and beneficial form of therapy.

During pregnancy, it is important to focus on a healthy rate of weight gain and prioritize overall well-being rather than weight loss or body composition.

Consuming diet sodas in moderation is generally considered acceptable, but it is important to listen to your body and make choices that align with your goals and preferences.

Hydration is important, and while spreading water intake throughout the day is beneficial, it is not necessary to adhere to a strict schedule.

When it comes to eating around exercise, personal preference and gastrointestinal comfort should be considered, rather than specific macronutrient timing.

There are many inspiring individuals in the fitness industry who can provide valuable insights and motivation.

Indulging in guilty pleasure foods occasionally can be enjoyable and should be balanced with an overall healthy lifestyle.

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AI generated Takeaways

Find activities that work for you to relax and reduce stress, such as power washing, walking, or engaging in creative pursuits.

Prioritize tasks and write them down to reduce mental clutter and increase productivity.

Don't overthink the specific hormones involved in relaxation and stress reduction; focus on finding activities that make you feel good.

Take action on the things that are causing stress or worry, rather than dwelling on them.

Journaling can be a helpful tool for processing thoughts and emotions, and there is no right or wrong way to do it.

Be self-aware and identify what activities or situations bring you joy and relaxation, and incorporate them into your routine.

Seeing the time 11:11 can be a reminder to express gratitude and thank the universe for the present moment.

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AI Takeaways

Flexible dieting without enough structure rarely works for people, especially women on lower calories.

Meal plans provide structure and reduce stress, overwhelm, and preoccupation with food.

A middle ground approach that combines structure and flexibility is the most effective.

Creating a personalized meal plan with foods you enjoy leads to better adherence and results.

The 3:1 method involves structured meals and snacks during the day and flexibility in the evening.

Consistency and common sense are key when following a meal plan.

ESGfitness.co.uk

AI Takeaways

Embrace change and find positive ways to adapt to new routines.

Focus on creating a supportive and caring coaching environment.

Take control of your health and fitness journey and make positive changes.

Use intuitive eating principles to listen to your hunger signals, but be mindful of the obesogenic environment we live in.

Consider a structured meal plan to break the cycle of overeating and binge eating.

Moderate consumption of Diet Coke or similar beverages can be a helpful tool to manage calorie intake.