The Exercise Engineer

In this episode, Lou shares her insights on growing social media and creating engaging content. She discusses her journey from being an engineer to a fitness coach, and how she has grown her social media following to over 21,500 followers. Lou emphasizes the importance of consistency, value, and variety in content creation, sharing practical tips for coaches and individuals looking to improve their social media presence. She also looks at the significance of filming everyday activities to create quick and engaging content, utilizing different styles and formats to keep the audience interested.  KEY TAKEAWAYS Consistency is key in content creation, even if the results are not immediate. Film everything you do to have a variety of content to work with. Utilize different styles of content creation, such as point of view reels, trending audios, face-to-camera, voiceovers, and client reviews. Repurpose content by creating different variations of the same idea in various styles. Use simple editing tools like CapCut to quickly and easily create engaging content from everyday activities. BEST MOMENTS "I think a lot of people are in my position where this is their full-time job as well. And social media is a full-time job." "So do the stuff that you do every day. And then just film it all. Having little short bursts of clips of your whole life makes it so easy to put it into a full day's worth." "The more different reels, the more different points of view, the different angles of you running that you can get, the better." "I think that's a really solid bit of advice. Because again, the other day we were flying and I was like, I need a piece of content. I need to make something now." "It's one of those things where that happens. Now, where it comes to like how do you action that yourself what you said with the pillars perfect." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou covers a range of topics, from struggling with hitting protein goals for breakfast to tips on not overthinking before a long run. She also addresses the use of creatine in a fat loss phase, the impact of menopause on fitness and health, and the common feeling of guilt when missing a workout. With practical advice and personal insights, the host encourages listeners to prioritize their health and well-being while navigating challenges in their fitness journey.  KEY TAKEAWAYS Focus on what you can do during busy weeks, prioritize self-care, and avoid feeling guilty for missing workouts. Monitor symptoms, consider protein intake before bed, engage in short burst workouts, and prioritize self-care with a "golden hour." Creatine can be beneficial for performance and muscle growth, even during a fat loss phase, but may lead to temporary water weight gain. Shift focus from guilt to understanding the reasons behind missed workouts and prioritize overall health and well-being. Emphasize protein intake, consider post-dinner walks, and practice strict fasting between meals for better digestion and glucose management. BEST MOMENTS "Struggling with hitting protein goals for breakfast. I have oats and berries but hate the idea of adding protein powder to them. Any tips here?" "Any tips on not overthinking and getting in your own head before going for a long run? It's making me hate the run." "Do diet breaks slash cheat meals help avoid the plateau when we diet?" "How to balance work life and exercise without feeling guilty?" "I'm in a fat loss phase. Is creatine useless in this sort of area?" VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In today's episode, Lou cats to world record holder and entrepreneur, Sophie Bennett. Sophie shares insights into her journey of achieving world records, including completing a 100-kilometer ski erg challenge. She delves into the concept of building resilience through incremental progress and the importance of setting achievable goals. Sophie also emphasizes the significance of surrounding oneself with individuals pursuing similar challenges to stay motivated and overcome mental barriers.  KEY TAKEAWAYS Embrace discomfort as a means to push your limits and achieve your goals. Break down challenges into smaller, manageable tasks to build up resilience over time. Being around people who are working towards similar goals can provide motivation and inspiration. Plan ahead and set up systems to make it easier to take the first step towards your goals. Begin with small steps, such as running for 10 minutes or setting achievable daily goals, to build momentum towards larger accomplishments. BEST MOMENTS "If I know I can do 5K on the ski erg, then I know I can do 10, because once you've done five, you've only got five to go. And if you know you can do 10, then you know you can do 20, because you've only got 10 to go." "Doing something hard isn't doing something that is out there and obscene and new and extraordinary and all these things. Doing something hard is doing something you've never done before." "Just because I do hard things doesn't mean I have to do every hard thing."  "For me, for business, getting started was the fear of having a 9-to-5. The fear of four weeks annual leave gives me the heebie-jeebies. Honestly, I just can't. I have so much to do. I can't fit that into four weeks! There's so much of the world to see." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou explores the possibility of using ChatGPT to generate a training and meal plan for her next marathon. She examines the details of the plans being generated, analyzing the training schedule, meal plans, and the rationale behind them. Lou considers the adequacy of the plans, highlighting the emphasis on whole foods, macronutrient balance, meal timing, and the importance of recovery strategies. KEY TAKEAWAYS  The meal plan provided by ChatGPT focused on whole foods, emphasizing balance, variety, and enjoyment, while excluding processed foods and sweet treats. The meal plan lacked sufficient protein intake, highlighting the importance of adequate protein for muscle repair and maintenance, especially during a calorie deficit. ChatGPT emphasized key training principles such as periodization, specificity, and recovery strategies to prevent overtraining and injury. The meal plan highlighted the significance of macronutrient balance, including carbohydrates for energy, protein for muscle repair, and fats for hormone production and overall health. ChatGPT recommended supplements like multivitamins and protein powder, along with optimal meal timing for pre- and post-workout nutrition to support recovery and performance. BEST MOMENTS "It's important to listen to your body, monitor progress and make adjustments as needed to ensure that the plans align with your individual needs and goals." "A calorie is a calorie and in order to lose fat we need to be in a calorie deficit. However, if you eat crap you're gonna feel crap." "I'm so impressed that it hasn't given me a chocolate bar to eat in my meal plan but obviously it hasn't, that's just stupid." "It's really interesting how much emphasis it put on recovery and prioritising rest, sleep, recovery strategies to prevent overtraining and injury." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou hosts a Q&A where she discusses various topics related to maintaining a healthy lifestyle during special occasions such as birthdays, holidays, and race taper weeks. She shared tips on how to navigate celebrations without feeling overwhelmed, including focusing on high-protein foods, making conscious decisions, and enjoying indulgences in moderation. Additionally, Lou gives advice on handling hangovers and staying on track with fitness goals during festive periods.  KEY TAKEAWAYS Focus on high protein foods and nutritious options 80% of the time, allowing for indulgences 20% of the time. Choose treats you truly enjoy, savor them, and don't feel pressured to overindulge just because it's a special occasion. Stick to your usual routine as much as possible, even during celebrations, to ensure consistency and avoid feeling overwhelmed. Incorporate movement and exercise into your celebrations, whether it's dancing, challenges, or specific activities like a winery run. Implement strategies like hydration, choosing drinks wisely, and pretending nothing happened to navigate hangovers effectively. BEST MOMENTS "The better you can make yourself feel, the more likely you are to do things that are going to also make you feel even better." "You don't need to feel full all the time, believe it or not." "It's your birthday. It's OK to not be so drunk that you can't see." "Pretend nothing happened and settle into your day exactly the same as you usually would." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this Q&A episode, Lou delves into common struggles faced by clients, including post-holiday blues, comparison to others, and celebrating wins. She shares insights on topics like starting morning workouts, healthy snack ideas, and the debate between fasted and fueled workouts. Lou gives practical advice on gradually waking up earlier, preparing for morning workouts, and finding intrinsic motivation.  KEY TAKEAWAYS It's important to get back into routine as quickly as possible after a break, such as a holiday, to maintain progress towards fitness goals. Recognize and celebrate even the smallest achievements along the way to keep motivation high and make the journey more enjoyable. Moving from planning to taking action is crucial for progress. Avoid getting stuck in the planning phase and start implementing your goals. Understand how exercise makes you feel better and set yourself up for a great day, making it a non-negotiable part of your routine. Whether it's working out fasted or fueled, waking up earlier, or finding a workout routine, prioritize what works best for you and your lifestyle to ensure sustainability. BEST MOMENTS "Comparison really is the thief of joy. It really is. Like stop comparing yourself and just remember that people only post or people only talk about the highlights of their life." "Celebrating and appreciating the little things will make the journey and the process so much more enjoyable." "Just take action, start, do something, drop yourself in the deep end and just take the leap." "Fasted cardio uses energy from your fat stores. This is incorrect." "It's dedication to your body and your health. Telling yourself when you're going to work out, not if you're going to work out." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this Q&A episode, Lou welcomes new participants to the six-week challenge while also addressing returning challengers and listeners. The focus of the episode is on starting or resetting goals, whether it be related to fat loss, running training, strength training, or conditioning. Lou delves into the importance of self-reflection, setting non-negotiable goals, and planning for potential obstacles. She shares practical tips on how to spread out protein intake throughout the day and how to become a morning person for workouts. The episode concludes with FAQs covering topics like tracking progress, setting daily goals, and strategies for hitting protein targets.  KEY TAKEAWAYS Focus on self-reflection when starting or resetting a new goal or challenge. Set non-negotiable daily and weekly goals to stay on track. Avoid an all-or-nothing mindset and have bare minimum goals as a buffer. Implement time blocking to prioritize tasks and activities. Spread out protein intake throughout the day and make easy swaps to increase protein consumption. BEST MOMENTS "Motivation comes and goes but what you need is discipline." "If you are starting from pretty much nothing in terms of movement in the day, any small improvement will make a huge difference." "I am not a morning person at all, and you will be shocked by how lacking my morningness is." "Focus on the stuff that you already know how to do that you might make with quite easy effort."   VALUABLE RESOURCES https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

It's quiz time! Today, Lou is bringing you a fun and interactive episode: a quiz designed to test your knowledge on key concepts related to fat loss. Lou covers topics such as calorie deficit, macronutrients, exercise thermogenesis, and the importance of accountability in achieving fat loss goals.  Listeners are encouraged to participate and submit their scores for a chance to win a free place in Lou's upcoming six-week challenge.  KEY TAKEAWAYS The law of thermodynamics states that in order to lose weight, one must be in a calorie deficit. Building muscle through strength training is crucial, especially for women approaching menopause to maintain bone density. Non-exercise activity thermogenesis (NEAT) plays a significant role in daily caloric burn and can be increased through simple movements like walking or fidgeting. Protein, carbohydrates, and fats are the three main macronutrients essential for the body, with protein being the most satiating. Accountability is a key factor in achieving fat loss goals, whether through a coach, community, buddy, or tracking system. BEST MOMENTS "The law of thermodynamics means that calories in should equal calories out in order to just maintain weight." "Body recomposition - If you want to build a bit of muscle and lose a bit of fat all at the same time, you can sort of sit around maintenance calories and that will help you build muscle and lose fat at the same time." "You've got your BMR, your TEF, your NEAT, and your EAT. So BMR is your basal metabolic rate. You've got your TEF, which is your Thermic Effect of Feeding. You've got NEAT, which is Non-Exercise Activity Thermogenesis. And you've got EAT, which is your Exercise Activity Thermogenesis." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou interviews Shane Byrne, a strongman athlete from Australia. Shane shares his journey from playing rugby to transitioning into the world of strongman competitions. He discusses the importance of individualized training, periodization, and skill acquisition in strength training. Shane emphasizes the value of sustainable training and the need for clients to understand the reasoning behind their workout programs. The episode delves into the concept of periodization, breaking down the training phases from GPP to peaking or power phases.  KEY TAKEAWAYS Understanding and implementing periodization in training programs is crucial for achieving long-term goals and sustainable progress. Emphasizing the importance of training hard but smart, focusing on pushing limits while also considering factors like recovery, nutrition, and mental resilience. Breaking down movements into segments and progressing gradually to acquire new skills, such as muscle ups or handstands, in a structured manner. Encouraging clients to find enjoyment in their training, focusing on what fills their cup and keeps them motivated throughout their fitness journey. Promoting client education, encouraging questions, and fostering curiosity to empower individuals to take ownership of their training and understand the why behind their workouts. BEST MOMENTS "I think the art of training hard has been lost over the last while with all the social media influencers putting out videos of this is how you do this, that and the other." "Drip feed them information. make them curious, make them ask questions, and it might even drive them into actually doing their own little bit of research themselves, you know?" "If you break down the actual sport of strongman to its fundamental movements, it's probably one of the most functional ways to train somebody." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou interviews Olivia Bell MacDonald, a nutritionist who helps women break free from yo-yo dieting. Olivia emphasizes the importance of habit development, behavior change, self-compassion, and life after the diet in her coaching approach. She focuses on educating women to understand their nutritional needs and improve their relationship with food and body image. Olivia discourages labeling foods as "good" or "bad" and promotes mindful eating practices. She shares insights on why she does not recommend the keto diet unless for medical reasons and advocates for a balanced and inclusive approach to food choices.  KEY TAKEAWAYS Mindful eating is essential for enjoying food, managing portion sizes, and reducing snacking. It involves being present with your food, eating distraction-free, and focusing on physical cues. Avoid labeling foods as "good" or "bad" and instead practice food neutrality. All foods can have a place in your diet without guilt or restriction. Self-compassion and acceptance are crucial for maintaining a healthy relationship with food and body image. Being kind to yourself and accepting imperfections can lead to better long-term results. Avoid using the term "cheat meals" as it promotes negative associations with food. Instead, focus on including all foods in moderation and enjoying them mindfully. Keto diet may be suitable for medical reasons like epilepsy but is not recommended for general weight loss or health goals. Emphasize a balanced approach to eating that includes a variety of foods. BEST MOMENTS "I'm a big advocate that all food can hold a place in your diet. There is no one good food and there is no one bad food." "I always say that a good coach, you should only have to have a good coach for X number of weeks, number of months." "Food is for most of us, how we build connections with other people, how we show love, how we receive love." "Most people demonize social events because they think that's what's ruining their progress. But very often it's someone's response to those occasions, which is where self-compassion and acceptance comes in." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou provides a detailed insight into her rigorous training schedule and upcoming challenges. She discusses her preparation for the Gold Coast Marathon in July, aiming for a personal best time. Lou also shares her training regimen for High Rocks and Turf Games in August and September, highlighting the importance of strength and conditioning. Additionally, she delves into her unexpected pursuit of a world record in tire flipping and the potential implications for her visa status. KEY TAKEAWAYS Balancing multiple goals and priorities, such as training for a marathon, setting a world record, and participating in events like High Rocks and Turf Games, requires careful planning and dedication. Making small changes, like adjusting a coffee order to reduce calorie intake, can have a significant impact on achieving weight loss goals without compromising training performance. Prioritizing performance goals over aesthetic goals is crucial for long-term success and overall well-being, emphasizing the importance of fueling properly and focusing on strength and fitness gains. Building up training intensity gradually and incorporating rest days are essential strategies to prevent burnout and injury while pursuing ambitious fitness goals. Sharing personal fitness journey and goals with others can inspire and motivate, highlighting the importance of community support and encouragement in achieving success. BEST MOMENTS "Practice makes perfect." "Sleep, eat, train, repeat. That is literally my life at the moment and I am loving every minute of it." "Being strong instead of skinny is the right way around, not necessarily the right way around, but it's going to be so much healthier for them in the future instead of just trying to be making ourselves the smallest possible versions of ourselves." "I'm actually quite good at the tyre flip now. Dare I say, I'm going to be a world record holder of the tyre flip. How hilarious is that?" VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou takes a candid look at her current state of mind. She shares her struggles with maintaining routine, upholding productivity, and straying from self-sabotage. Lou also explains the concept of the "be-do-have" mindset, emphasizing the importance of being the person you want to become, rather than waiting for external factors to align.  KEY TAKEAWAYS Lou reflects on the importance of maintaining a routine and setting non-negotiables in daily life to enhance productivity and overall well-being. She considers the concept of being the person you want to become first, rather than waiting to have everything in place before taking action. Lou evaluates the balance between striving for physical goals and maintaining a healthy relationship with food and fitness.  She encourages listeners to embrace their current challenges and uncertainties, reassuring them that it's okay to feel lost or overwhelmed at times, and to focus on doing their best in each moment. BEST MOMENTS "I've always got solutions to everything. I'm naturally an engineer. I'm a qualified engineer. So like my natural thing to do is come up to solutions with stuff." "I do think sleep, I badger on all my clients for it and online and I am just such a hypocrite for not getting enough sleep." "I think it's my... I think I'm rebelling to be honest. I think I'm rebelling from the structure and I don't know what to do about it to be honest." "I heard a quote this week and it really hit me. It hit me quite hard, actually." "Next week I promise to be a lot more uplifted and motivational and come up with some solutions." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou breaks down the crucial concept of 'input' versus 'output' in the realm of health and fitness. Lou emphasizes the importance of prioritizing nutrition, sleep, strength training, and cardio over supplements and extra gadgets. Offering practical advice, Lou encourages listeners to improve their "bad days" rather than obsessing over minor enhancements to their "good days", as she guides them to achieve their goals.  KEY TAKEAWAYS Prioritize nutrition, sleep, strength training, and cardio before delving into supplements and extra activities. Make bad days less bad by staying consistent with your goals and routines. Tailor your nutrition to your specific goal, whether it's fat loss, muscle building, or body recomposition. Incorporate both into your routine for overall health and fitness benefits. Pay attention to your daily activity levels and ensure you're getting enough quality sleep to support your goals. BEST MOMENTS "Focus on improving your bad days instead of trying to improve your good days by 1%." "I just want you to really realise that the main focus here is nutrition and sleep." "I think it all comes down to how much time you actually have." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This week, Lou dives into the exciting world of HYROX, a global competition that combines running and functional workout stations. Lou offers practical advice on training strategies, emphasising the importance of preparation and technique.  Join Lou in this energetic and informative exploration of HYROX and get ready to be inspired to take on the challenge yourself! KEY TAKEAWAYS  HYROX is a global competition that combines running and functional workout stations, offering a challenging and exciting fitness experience. The competition layout includes a one-kilometre run followed by functional workout stations, alternating between running and exercises eight times. Preparation is key for HYROX success, focusing on technique, pacing, and efficient transitions between exercises and runs. Training should include specific exercises like ski erg, rowing, and functional movements to improve performance and efficiency. Communication and partnership dynamics play a crucial role in HYROX, emphasising the importance of understanding each other's strengths and weaknesses for optimal performance. BEST MOMENTS "I've signed up or at least I am signing up this weekend... me and Sophie have signed up to do it as doubles. It's gonna be hard work." "I think this is going to be one of my main tips along with good preparation. Make sure you have got a plan in place. You want to be able to pace yourself." "I think at the end of the day, your weaknesses are going to slow you down more than trying to perfect your strengths an extra 1%." "I feel like with High Rocks, most of the research showed that 8-12 weeks of specific training is more than enough." "If you are in Sydney/Bondi, if you want to get a High Rocks session in with me, drop me a message on Instagram. I would be happy to mix up my training to do a little bit of a High Rocks functional training session." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou addresses the common fear and anxiety many people experience when it comes to going to the gym. She acknowledges that even she, as an experienced fitness professional, still feels anxious when entering a new gym. Lou reassures listeners that they have every right to be in the gym and should not feel like they are taking up space. She emphasizes the importance of reframing the gym experience as a way to move and feel better, rather than focusing on judgment or comparison. Lou also provides practical tips for reducing gym time, such as splitting workouts into upper and lower body sessions, utilizing supersets, doing cardio outside, and increasing weights for shorter, more intense workouts.  KEY TAKEAWAYS Gym fear is common, especially for beginners, but it's important to remember that everyone has a right to be there and no one is judging you. New things are scary, but reframing the gym as a place to move and feel better can help alleviate anxiety. Body image concerns in the gym are common, but it's important to remember that nobody is looking at you or judging you. Everyone is focused on themselves. Knowledge about gym equipment and exercises can be intimidating, but asking for help and utilizing resources like tutorials can make the experience less daunting. Finding the right time for the gym, starting slowly, and building a supportive community can help overcome gym fear and make the experience more enjoyable. BEST MOMENTS "The gym itself, you obviously feel afraid. It's a very daunting place, especially if you're a beginner." "You have just as much of a right to be there compared to anyone else in that gym, no matter what anyone says to you." "Nobody is looking at you. Nobody is judging you at all. Like, everyone is way, way, way, way too concerned about themselves."  "Just start slowly. If you're scared of going to the gym, just start slowly. Don't take on too much at once." "Finding your people can be so beneficial. A community of people that are backing you is honestly the best thing you can find." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou addresses the growing interest in running and the desire to simultaneously lose fat, build muscle, and become stronger. She shares her personal experience of feeling fit, strong, and healthy while also being quick and lean. Lou emphasizes the importance of finding a balance between building muscle and losing fat, debunking the fear of becoming bulky. The episode provides tips on how to smash your first 5k or 10k, including having a plan, slowing down, visualizing the run, running with others, and enjoying the process. Lou also highlights the significance of strength training and the benefits it brings to running. This episode will encourage listeners to make this year different by focusing on feeling their best and becoming the strongest and fittest version of themselves. KEY TAKEAWAYS Building muscle is important for achieving a lean and strong physique. Running at a slower pace can help improve endurance and prevent burnout. Visualizing a challenging run as being difficult can help mentally prepare for it. Running with others can provide motivation and make the experience more enjoyable. Strength training is crucial for supporting the body during running and improving overall performance. BEST MOMENTS "People don't want that skinny fat like look anymore, they don't want to feel weak, but they're also scared of bulking as well and feel like everyone's running and they don't want to fall behind pretty much." "I think this episode is going to really help break down some of those barriers that people have to becoming the strongest, fittest and healthiest version of themselves and quickest and just to help you feel amazing." "We cannot get bulky. If you are tracking and you're in a calorie deficit, it's literally impossible because you'll be losing fat at the same time as building muscle."  "You can only win from putting muscle on in terms of feeling fitter, being able to run quicker and feeling stronger and just more functional." "Slow down. I have said this so many times, I've said it over and over again on Instagram, if you follow me on Instagram, at the exercise engineer, but most people set off way too quick and it just kills you off."  VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou explores the concept of competition and its impact on our lives. She delves into the definition of competition and how it can be both beneficial and detrimental. Lou discusses the role of healthy competition in pushing individuals to achieve more and the importance of accountability in reaching goals. She also touches on the mindset required to perform well under pressure and the significance of purpose over pleasure. Sharing her personal experiences, Lou emphasizes the power of competition to bring people together, drive personal growth, and foster a supportive community. KEY TAKEAWAYS Competition can be beneficial as it pushes individuals to achieve more and strive for excellence. Healthy competition can bring people together and create a sense of unity and support. Pushing oneself out of the comfort zone is necessary for personal growth and achieving goals. Believing in one's ability to succeed is crucial for overcoming challenges and achieving success. Accountability and setting mini challenges can help maintain motivation and drive towards goals. BEST MOMENTS "The minute you believe something is possible, you'll do what it takes in order to make sure it does succeed."  "The feeling like you need to prove yourself and increase your status, maybe you want to be liked by more people, you need more likes on Facebook and Instagram... it just makes you question why we do things." "Everyone loves a little bit of healthy competition because it's the unknown. It's like, oh, oh, I could win this actually. Let's give it another go." "Comparison is 100% the thief of joy. So the feeling like you need to prove yourself and live up to all this thing, like increase your status, maybe you want to be liked by more people." "The good outweighs the bad in terms of competition. But when it comes to competition, and a bit more on an individual basis now, I'm not necessarily talking about huge events that people go to." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou conducts a live Q&A session with participants of the MyFoundation 42 six-week challenges. The episode begins with a celebration of the participants' weekly wins, highlighting their achievements and newfound confidence. Lou offers advice and guidance on topics such as: communication styles, maintaining fitness routines while traveling, managing fasting and protein intake, creating a calorie deficit, and understanding the limitations of scale weight. Listeners are encouraged to focus on building mental resilience, making smart food choices, increasing NEAT (non-exercise activity thermogenesis), and embracing the process of body recomposition.  KEY TAKEAWAYS Focus on weekly wins and celebrate all achievements, whether fitness-related or not. Find alternative ways to stay active and hit fitness goals, even when facing challenges or limitations. Consider different communication styles and adapt your approach to effectively encourage and support others. Make smart calorie swaps and focus on high protein, high fiber foods to create a calorie deficit. Don't let the number on the scale dictate your mood or progress. Body recomposition takes time and progress can be seen in other ways, such as increased strength and muscle tone. BEST MOMENTS "You can't spot reduce fat, which is really sad, I know. It still pains me."  "Don't let standing on the scales dictate your mood for the day at all."  "Stay consistent for three to four weeks minimum. If there's still no changes on the scale weight, check your tracking, absolutely everything." "I weighed myself first thing, hadn't done anything. And I was 66.1g and then went to the toilet, came back and I was 64.6. I lost one and a half kilos from going to the toilet."  "I'm going to love you and leave you there, guys." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In today's episode, we join Lou as she is guided through a cold water plunging experience. Together, we'll discover effective techniques for relaxation and breath control before taking the plunge, with a strong emphasis on the power of mindset and survival instincts. Lou is also introduced to the concept of alternating between cold water plunges and hot treatments, like a far infrared sauna, for detoxification and healing benefits. The episode concludes with a discussion on the mental and physical benefits of cold water plunging, including improved sleep and calorie burning. If you've ever considered taking the plunge yourself, this episode will provide you with guidance and encouragement in exploring its potential benefits. KEY TAKEAWAYS Breathing techniques: The  episode emphasizes the importance of practicing deep breathing techniques to relax and prepare oneself before entering the cold water. The recommended technique is to breathe in for four seconds and breathe out for four seconds, gradually increasing the duration. Mindset and focus: Lou's guide suggests counting and focusing on the breath to mentally disengage from the cold water and reduce panic. By maintaining focus on the breath, one can forget about the discomfort and stay calm during the experience. Circulation and inflammation: The episode explains that the cold water can cause pain in the hands and feet due to the presence of large veins in those areas. However, regular exposure to cold water can condition the body and improve circulation, reducing inflammation in those areas. Sauna benefits: The episode also mentions the use of a far infrared sauna to warm up the body after the cold plunge. The heat from the sauna penetrates deeper into the body, aiding in detoxification and healing. Sleep and recovery: Lou's guide mentions that after multiple rounds of cold water plunges, many people experience improved sleep quality. The calming effect of the cold water and the physical exertion can contribute to a deeper and more restful sleep. BEST MOMENTS "I sometimes forget there's even water touching my skin because I'm so focused on that breath."  "So often we carry a bit of inflammation in our hands and feet, which is why they also hurt so much." "No warm shower. You'll walk through Bondi Junction to go get some lunch and you'll be elbows to ribs." "Apparently there's no other way of burning calories more than plunging."  "If it hurts and it's uncomfortable that first round, hop out. But don't walk away, just hop out, warm up a bit, try again."  VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou is sharing valuable tips on how to stick to your goals in 2024. The episode emphasizes the importance of setting achievable goals and breaking them down into smaller, manageable steps. Lou encourages listeners to set SMART goals and establish deadlines to stay focused and motivated. She also discuss the significance of having a plan, measuring progress, and celebrating small wins along the way. The episode highlights the benefits of finding a mentor or coach, surrounding oneself with positive and supportive individuals, and visualizing the person one wants to become. Lou concludes by emphasizing the importance of having a strong desire and hunger to achieve one's goals. Overall, this episode provides practical advice and motivation for listeners to stay committed and achieve their goals in the coming year. KEY TAKEAWAYS Set achievable goals: It is important to set goals that are attainable and break them down into smaller, manageable steps. Create a plan: Having a plan helps provide direction and keeps you on track towards your goals. It is important to have a clear roadmap of what needs to be done. Measure progress: Regularly measure and track your progress towards your goals. This helps you stay motivated and make adjustments if needed. Celebrate small wins: Acknowledge and celebrate the small achievements along the way. This helps to stay motivated and build momentum towards your goals. Surround yourself with positivity: Surround yourself with people who support and uplift you. Having a strong support system can make a significant difference in achieving your goals. BEST MOMENTS "No one became famous or successful from like one thing they did. It's many little tiny things that you do every single day that it's going to really make the most difference and those are the things that compound the most."  "If you can't create your own plan, invest in a coach, they'll help you out. Turn to a friend, create a plan together, a family member, a partner, do it with someone, it's so much more enjoyable."  "You've got to want a little bit of hunger for the game. You've got to really want it. Like you can't just set goals and think yeah that'd be nice. You've got to want it. You've got to really fully commit to the cause if this is something you are deadly serious about working towards." "The minute you apply yourself, I promise you can do anything you want to. I am a firm believer you can be anything you want to in this world, within reason, if you apply yourself and you get a plan, get some goals, surround yourself with the right people, work towards it every single day, you will get there."  "The more you can break it down, the more you can celebrate those little wins, the more motivated you are going to be to stay on top of that goal."  VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.