Sitemap - 2022 - ESG’s Substack
Most New Year’s resolutions fail.
How to use basic human psychology to your advantage.
How to give better compliments
Focus as a competitive advantage
Ep. 458 - the inside scoop on commit to 6
Ep. 457 - Q&A - How to make your family healthy, dieting when busy, do you need to squat?
Ep. 456 - An inside look at EIQnutrition!
Ep. 455 - Client episode - Mum guilt Vs being a role model for your kids.
Ep. 454 - Q&A - WHY is everyone tired???, dieting when busy, starting in December
Ep. 453 - Q&A - low carb, grief & having a festive plan
Ep. 452 - How not to let the scale weight ruin progress!
Ep. 450 *special guest* Fat freezing/ Liposuction
ep. 449 Q&A - Set point theory, promises to yourself & correct portion sizes.
Ep. 448 -Investing in your happiness & an analogy for Neurodivergent people
Ep. 447 - Gym boners, boredom eating when WFH & fear of increasing calories
Ep. 446 - Do you struggle with impatience? this is for you!
Ep. 445 - Q&A -controversial portion size idea, maintenance & diet while traveling
Ep. 444 - Life Balance Vs Big goals
Ep. 443 - Q&A training around menstrual cycle, processed foods & sugar cravings
Ep. 442 - Non scale weight victories
Ep. 441 - Q&A - BMR and Menopause, PMS cravings, how to stop grazing & more!
Ep. 440 - Why it's easier for some people to get in shape
Ep. 439 - Q&A surfing the urge, best exercise for fat loss & how long it takes to build muscle
Ep. 438 - Why meal plans are awful but also great
Ep. 437 - Top tips from the coaches
Ep. 436 - The importance of optimism & your biggest fat loss struggles
Ep. 435 - FREE COACHING (5 days to a better you)
Ep. 434 - Not losing weight on low calories
Ep. 433 - Q&A - overeating in the evening, truffle oil & weight loss comments
Ep. 432 - *Guest episode* - physique goals, body positivity & moving away from tracking
Ep. 431 - Q&A - What is a healthy weight? Tempo, not enjoying exercise & Level up
Ep. 430 - What's different about my approach?
Ep. 429 - Q&A - reminding your mojo & why am I more hungry on rest days?
Ep. 428 - How to avoid disordered eating
Ep. 427 - Q&A - how to avoid water retention & getting bulky
Ep. 426 - The vicious cycle stopping you getting results
Ep. 425 - Q&A Glucose goddess & don't eat after 6pm
Ep. 424 - Fat loss as a small woman
Ep. 423 - Q&A level up event, BMR & peri menopause Qs
Ep. 422 - Q&A breakfast like a king? more than the scale weight & dark choc
Ep. 421 - The positives of Ageing
Ep. 420 - What you *really* get from coaching
Ep. 419 - My approach to coaching for long term success
Ep. 418 - Creating an environment for success
Ep. 416 - A gift for you! (free trial)
Ep. 415 - Q&A cravings, compassion & fat loss challenges
Ep. 414 - 'I just can't be bothered to diet anymore'
Ep. 413 - Q&A Metabolic adaptation, diet breaks & procrastination
Ep. 412 - Mastering motivation
Ep. 411 - Q&A Happiness & success, fasted training and shift work
Ep. 410 - Getting back on track
Ep. 409 - Q&A Self esteem & rate of fat loss
Ep. 408 - One question to ask yourself every day
Ep. 409 - Q&A male & female differences, creatine, BCAAs & fuelling workouts
Ep. 406 - Case study (PCOS, low calories, when to stop dieting)
Ep. 405 Q&A - Holiday eating, ADHD, set point &n more!
Ep. 404 - Q&A - top tips if you're starting out
Ep. 403 - The secret to reaching any goal
Ep. 402 - The power of reframing
Ep. 401 - Q&A - tips to overcome the all or nothing mentality
Ep.400 - Setting you up for success (part 3: self fulfilling prophecies)
Ep.399 - Setting you up for success (part 2: diet)
Ep 398- Setting you up for success (part 1)
Ep. 397 - Q&A - coaching lessons, mindset changes & surgery recovery
Ep. 396 - 6 things I do daily to show up at my best
Ep. 395 - Q&A shift work, grouting & veins
Ep. 394 - Q&A Expectations, post holiday reset & cortisol
Ep. 393 - Do I need to track calories to lose weight?
Ep. 392 - Q&A Underrated sleep tips, pull ups & protein sipping
Ep. 391 - Q&A fasting, guit vs shame & patience
Ep. 390 - The harm poor nutrition information can do
Ep. 389 - Q&A Myths that won't die, pull ups & protein targets
Ep. 388 - Q&A not obsessing over the numbers
Ep. 387 - Vegan experiment & life advice unpacked
Ep. 386 Q&A Self sabotage, sweeteners & impatience
Ep. 385 - Why your diets keep failing
Ep. 385 - Q&A pies, menopause & pork belly calories
Ep. 384 - stop falling off the wagon!
Ep. 383 - Q&A yo-yoing, eating out, covid recovery & Scottish words
Ep. 382- Over exercising - is this holding back your fat loss?
Ep. 381 - Q&A - buffets, PCOS, activity monitors & coach love
Ep 380 - 3 days + 6 behaviours = a better you
Ep. 379 - The ONLY WAY you will ever get lasting results
Ep. 378 - Q&A Maintenance mindset, the importance of technique & diets don't work
Ep. 377 - don't trust your gut & why dieting is so hard
Ep. 376 - This mindset will improve your results
Ep. 375 - Q&A Process goals, journal update & wee Cathy
Ep. 374 - The freedom of self discipline
373 - Q&A - Bikini goals, opening up & why you can't rely on logic
Ep. 371 - Q&A what we wish we knew
Ep. 370 - Imposter syndrome, lack of confidence & fear of failure
EP. 369 - Q&A Emotional eating, addiction, pregnancy & lack of motivation
Ep. 368 - Behavioural science & WW (weight watchers)
Ep. 367 - feel the fear (& market yourself)
Ep. 365 - Beyond calories - An interview from Bitesize fitness
Ep. 366 - Q&A meal prep, social eating & semi- tracking
Ep. 364- How to learn from regrets
Ep. 363 - Q&A Emotional eating & food free celebrations
Ep. 362 - How to live your best life whilst dropping body fat (Guest interview)
Ep. 361 - Q&A - When to move to maintenance, LGBTQ & fasting
Ep. 360- breaking down mental barriers to change
Ep. 365 Mindset reset part 6: The secret to success
Ep. 364 Mindset reset part 5: All or nothing / perfectionism
Ep. 363 Mindset reset part 4: Controlling behaviours
Ep. 362 Mindset reset part 3: Motivation
Ep. 361 Mindset reset part 2: Habits
Ep. 359 Mindset reset part 1: Self compassion & mental approach to dieting
Ep. 358 - Q&A - traits of success, reframing & self compassion
Ep. 357 - Eating disorder & obesity stigma, cognitive biases & introverts with Dr Hannah Ritchie
Ep. 355 - Q&A - fat loss for busy people, Veganism & wedding prep!
Ep. 354 - Lessons from successful dieters
Ep. 353 - Best Q&A of 2022 so far!
Ep. 351 - Q&A doping scandal, attributes in friends & post op mindset
Ep. 349: Q&A - weight loss injections, first dates & the afternoon slump
Ep. 348 - Tough love, Enjoying the journey & why there is no such thing as the 'best coach'
Ep. 347 - Fat cells, maintenance & pre bed protein
Ep. 346 - Sleep, ownership & fault
Ep. 345 - Overwhelm, FOMO, self sabotage (commit to 6 welcome)
Ep. 344 - Q&A Self comparison, HRT, body image
Ep. 343 - Not giving up (and the secret weapon to make sure you don’t)
Ep. 342 - Q&A Why are we drawn to negative motivation? & how to change that plus Tinder Qs
Ep 341 - Fear of ageing, menopause & having 'peaked'
Ep. 340 - Q&A- mood & nutrition, imperfect action vs consistency, evening routines
Ep. 339 - Does self comparison get an undeserved bad rep?
Ep. 338 - 5 dieting mistakes (& how to avoid them)
Ep. 337 Q&A: How am I contributing to my own suffering? (& lighter questions)
Ep. 336 - Stop taking the easy option: leave the all or nothing mindset in 2021!