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Apply for coaching here - doing this could change your life! AI Takeaways Claire is working with the fire service to provide training programs and workshops on strength training for longevity and career development. Research on the health effects of seed oils is inconclusive, but a poor diet high in cheap oils may contribute to negative health outcomes. To manage food waste, consider saving leftovers for future meals or only eating the fruits and vegetables that are left over. HRT can mitigate the effects of low estrogen on muscle gain and recovery, but other symptoms may still impact overall health and fitness. Coaches may reject clients who are not willing to make necessary changes or exhibit behaviors that are outside the scope of their expertise. Low carb diets are not necessary for fat loss in bodybuilding, and many competitors maintain moderate to high carb intake. When struggling with fat loss, assess adherence to targets and consistency before considering a drop in calories. Consistency and adherence are key to achieving desired results in fat loss. Being mindful and aware of one's actions is important in maintaining adherence and avoiding slip-ups. Calorie tracking apps like MyFitnessPal may provide recommendations that are not suitable for everyone, and personalized targets are necessary. The line between intentional fat loss and diet culture can be blurred, and it is important to consider one's intent and underlying reasons for wanting to change. Body confidence and aesthetic goals are not mutually exclusive, and it is possible to work on body image while pursuing fat loss.

find out about working with us: ESGfitness.co.uk AI Takeaways Advocate for HRT during a doctor's appointment by clearly listing your symptoms and struggles. Having structure in meal planning can help with calorie tracking and reduce choice overwhelm. Focus on personal progress rather than comparing yourself to others. Change your self-perception by building evidence for yourself and meeting new people who see you differently. Low-carb diets can be beneficial for some people in reducing hunger and making it easier to create a calorie deficit, but it ultimately depends on personal preference and what works best for you. Rapid weight loss is often due to water weight, not fat loss. It's important to understand the difference and not be swayed by quick results. When considering whether to make a change or walk away from a situation, it's important to assess whether your values are aligning and if there is a balance between different areas of your life. Getting enough sleep is crucial for overall well-being and can have a significant impact on weight loss and energy levels. When navigating social situations while following a specific diet, it's not necessary to explain yourself or make others feel uncomfortable. Simply saying 'no, thanks' or 'I'm full' is sufficient. Making a plan, even in uncertain situations, can help provide structure and increase the likelihood of sticking to goals. It's important to be flexible and adjust the plan as needed.

Apply for coaching here AI take Takeaways Exercise alone is rarely enough to lose fat; fat loss is dependent on energy balance. Basal metabolic rate and non-exercise activity thermogenesis (NEAT) have the biggest impact on energy expenditure. Calorie tracking is not accurate, even for professionals, and consistency is key. Using a meal plan can help create consistency and identify if adjustments are needed. Adopting a growth mindset and seeking support can lead to long-term success.

Apply for coaching here AI Takeaways Comfort eating is a learned behavior that involves using food as a mechanism to soothe uncomfortable emotions. While comfort eating is normal, it's important to manage it and find other ways to seek comfort. The impact of protein bars on results depends on individual circumstances, but it's generally better to have a balanced meal instead of relying on protein bars. After taking a break, it's helpful to have a plan and commit to it to get back on track. Thinking about food is common, but it's important to have other exciting activities and interests in life to reduce food preoccupation. A low resting heart rate can indicate a lower resting metabolic rate, but it's not necessarily a bad thing for fat loss. Factors like fitness level, excess weight, genetics, and medications can influence heart rate.

Apply for coaching here AI Takeaways When traveling, it's possible to eat less and make healthier choices by being mindful and avoiding mindless snacking. Rushing weight loss goals can be counterproductive, and it's important to focus on sustainable changes and enjoy the process. Breaking unfavorable habits requires acceptance, self-reflection, and finding alternative activities or rituals to replace them. Bloating can have various causes, including PMS, stress, certain foods, or eating too quickly or too close to exercise. The preference for high-fat or high-carb diets is largely subjective, and what works best for one person may not work for another. Reducing starchy carbs and increasing protein and fiber intake can help with weight loss, but the overall calorie deficit is the key factor. Lower carb diets may reduce hunger and be beneficial for individuals with insulin resistance, but individual needs and preferences should be considered. Competing is a complex topic that will be discussed in more detail in a future episode.

Not enough people talk about how hard it is for small women to lose fat! If you need some help... Apply for coaching here AI Takeaways Small women have a harder time losing fat and need to diet on lower calories compared to taller women. Increasing activity levels can help small women create a calorie deficit while eating more calories. Accepting a slower rate of fat loss allows small women to diet on higher calories and enjoy the process. Portion control and choosing nutrient-dense foods are crucial for small women on lower calorie diets. Having structure and support is important for small women to achieve sustainable results. I hope you enjoy this one - please do share it with someone who might benefit :) Em x

The last thing you need is another fat loss focused diet. Click here to find out more Click here to whatsapp me!

Join commit to 6 here AI Takeaways Recovering from COVID-19 can take time, and it's important to listen to your body and give yourself the necessary rest and care. When dealing with cravings for high-sugar foods, it's important to practice moderation and mindfulness. Adding the desired food to a larger, more satisfying meal can help prevent overeating. Choosing the right trainers for the gym depends on individual preferences and needs. While some people prefer running shoes, others opt for trainers with more support and stability. Inconsistent menstrual cycles can make it challenging to track weight fluctuations. It's important to focus on overall health and well-being rather than solely relying on scale weight. MCT oil is not necessary for everyone and its health benefits are not well-established. It's important to be mindful of the calorie content and consider other sources of energy and nutrition. Complimenting strangers and finding joy in mundane tasks can have a positive impact on overall well-being and create meaningful connections with others.

Join commit to 6 here Whatsapp me here AI Takeaways Perfectionism, over-restriction, end-point mentality, and unrealistic expectations are common reasons for yo-yo dieting. Embracing imperfect action and focusing on progress rather than perfection can lead to sustainable results. Setting range targets instead of specific goals can prevent feelings of failure and promote consistency. Adopting a long-term lifestyle change mindset and finding immediate rewards can make the journey more enjoyable. The Commit to Six program offers a comprehensive approach to ending yo-yo dieting and achieving sustainable results. ESGfitness.co.uk/commit

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!