The EC method

TheECmethod.co.uk 00:00 Navigating Weight Loss in the Era of New Drugs 12:29 Preparing for Independence in Weight Management 15:45 Transitioning from Tracking to Intuitive Eating 25:08 Understanding Weight Fluctuations and Body Composition 29:23 Maintaining Progress and Avoiding Yo-Yo Dieting 35:27 Addressing Fatigue and Recovery in Training

TheECmethod.co.uk Leggings with resistance bands may marginally increase calorie burn. Weight loss plateaus are common and should not cause panic. Body composition is more important than scale weight. Women may experience different weight loss patterns due to hormonal cycles. It's essential to focus on overall health rather than just fat loss. Resistance training can help maintain muscle while losing fat. Personal anecdotes can provide relatable insights into fitness journeys. Understanding individual body types can aid in setting realistic fitness goals. Nutrition and exercise should be balanced for optimal results. Consistency in diet and exercise is key to long-term success. Self-acceptance is crucial, even if you don't love every flaw. Life is too short to worry excessively about body image. It's important to appreciate what your body can do, not just how it looks. Weight fluctuations are normal and should not dictate your happiness. You can still be healthy and enjoy life, even with some extra weight. Being a role model for your children in health is vital. Don't let societal pressures dictate your self-worth. Focus on the positives of your body and life experiences. Friendships should not be strained over differing health choices. Health and fitness should enhance your life, not detract from it.

TheECmethod.co.uk Emma shares a humorous experience from a boxing class. The fitness industry is increasingly reliant on social media engagement. High follower counts do not guarantee high engagement or sales. Conventional health advice can sometimes be misleading. Community support is crucial for personal growth and overcoming challenges. Reducing exercise can still maintain weight if calories are monitored. Diminishing returns exist in both fitness and endurance training. Sharing personal struggles can foster a supportive community. The group coaching experience offers unique benefits compared to one-on-one coaching. Emma encourages openness and sharing within the community for mutual support. Authenticity in brand collaborations is crucial. It's important to trial supplements and pay attention to your body's feedback. Post-brunch, it's essential to get back on track with your nutrition. Co-parenting requires communication and shared responsibilities. Daily workouts should be balanced with rest days for optimal results. Managing hunger can involve strategic meal timing and choices. Supplements should complement a nutritious diet, not replace it. Self-care is vital for parents to recharge and maintain balance. Understanding your body's needs is key to effective nutrition management. It's okay to adjust your caloric intake based on daily activities.

TheECmethod.co.uk Chapters 00:00 Winter Woes and Home Repairs 02:58 Family Holidays and Mindset Events 05:57 Workout Consistency and Caffeine Concerns 09:08 Debunking Health Myths and Biases 12:03 Navigating Menopause and Body Changes 14:54 Injury Recovery and Gym Motivation 17:52 Understanding Muscle Responses and Nutrition 20:57 Final Thoughts and Future Plans

TheECmethod.co.uk Takeaways Collagen may help some individuals, but it's often overhyped. Progressive overload is essential for strength training. Eating protein and fiber can help with satiety. Mindset shifts are crucial for sustainable healthy eating. Staying active in winter requires conscious effort. Using smaller plates can help with portion control. Eating slowly can enhance meal enjoyment and satiety. Incorporating movement throughout the day is beneficial. Treadmills can be a good investment for home workouts. It's important to listen to your body and avoid injury.

GLP 1 workshop Chapters 02:55 Coaching Insights 06:59 Nutrition and Training Strategies 10:10 Understanding Hunger and Activity Levels 12:59 Exploring GLP-1 Agonists and Their Impact 17:30 Client Check-ins and Progress Updates 20:35 Core Strength vs. Aesthetic Goals 23:01 Meal Frequency and Metabolism Myths 27:34 Research and Evidence in Nutrition Coaching 32:40 Balancing Indulgence and Deficit 39:11 Empowerment in Dietary Choices

00:00 Introduction and Initial Thoughts on Fitness Trackers 02:47 Data Accuracy and Personal Insights 05:46 The Importance of Consistency in Fitness 08:50 Understanding the Dip in Motivation 12:06 Caloric Maintenance and Personal Data 15:12 Rest and Recovery in Exercise 17:49 Setting Realistic Expectations in Training 21:01 Mindset Shifts Around Food and Portion Control

TheECmethod.co.uk 00:00 Introduction and Technical Issues 02:20 Personal Updates and Community Engagement 03:02 Weight Maintenance and Emotional Challenges 06:30 The Importance of Progress and Motivation 10:44 Shifting Focus from Weight to Performance Goals 14:05 Exploring New Challenges and Goals 18:09 The Journey Beyond Weight Loss 21:05 Conclusion and Final Thoughts 22:37 High Protein Breakfast Alternatives 26:13 Understanding BMI and Its Implications 31:22 Navigating Postpartum Weight Changes 32:54 Addressing Diastasis Recti Concerns 35:44 Seed Oils vs. Coconut Oil: A Nutritional Debate 39:45 The Challenge of Trusting Nutrition Information

TheECmethod.co.uk 00:00 Emotional Reflections and Personal Updates 02:54 Understanding Cortisol and Exercise 06:11 Nutrition Strategies for Endurance Events 08:58 Debunking Starvation Mode Myths 11:52 The Reality of Weight Loss and Metabolism 15:12 Coaching Approaches in the Fitness Industry 17:56 Navigating Nutrition on Holiday 21:27 Navigating Healthy Indulgences 22:10 The Importance of Client-Centric Coaching 23:27 Men in Fitness Coaching 24:52 The Challenges of Coaching Women 26:46 Addressing Controversial Opinions 29:00 Understanding Confirmation Bias 32:39 Nutrition Tips for Active Lifestyles 35:24 Protein Intake and Sugar Concerns 37:19 Making Nutritionally Dense Meals 39:41 The Importance of Food Variety 42:18 Beauty Trends and Personal Experiences

TheECmethod.co.uk Spicy food can lead to unexpected consequences. Meltdowns can happen to anyone, especially parents. Social interactions can be challenging when preoccupied. Exercise snacking can improve metabolic health. Housework can be a beneficial form of exercise. Having healthy snacks on hand can prevent poor choices. Understanding workout tempo is crucial for effectiveness. Push-pull-legs training can optimize recovery. Weight fluctuations are normal and can be influenced by diet. Maintaining fitness while traveling is important for consistency.

TheECmethod.co.uk 00:00 Navigating Single Parenthood and Self-Care 05:03 Fitness and Nutrition Challenges 09:48 Traveling and Maintaining Healthy Habits 14:58 The Importance of Soup and Nutrition Choices 20:08 Exercise Intensity and Activity Levels 27:07 Pushing Limits: The Assault Bike Experience 29:20 Jumping Heights: Box Jumps and Performance Goals 32:22 Navigating Fitness: Balancing Gym and Home Workouts 33:18 Women and Weightlifting: Debunking Myths 36:51 Energy Expenditure: Steps vs. Cycling 39:11 Cycling Safety: Navigating Urban Environments 43:44 Medication and Fitness: Managing Health with Monjaro

Ep. 462 - we are back with a banger :) Chapters 00:00 Welcome and Introduction to the Next Round 02:54 Engaging with New and Returning Participants 06:06 Navigating the EQ Method and Resources 09:04 Workout Structure and Recommendations 11:56 Tracking Progress and Understanding Measurements 15:51 Nutrition and Meal Planning Strategies 20:04 Hydration and Its Importance 22:56 Evening Snacking and Behavioral Changes 27:07 Mental Health, Anxiety, and Exercise 30:47 Body Image and Self-Perception 34:55 Final Thoughts and Encouragement

TheECmethod.co.uk 00:00 Introduction and Holiday Reflections 03:00 Community and Coaching Insights 05:48 Emotional Testimonials and Personal Growth 09:04 The Importance of Mindset in Fitness 12:13 Marketing Strategies and Client Retention 15:04 New Research on PCOS and Metabolism 19:55 Coaching Perspectives on Challenges and Beliefs 23:12 Returning from Holiday: Tips and Strategies

TheECmethod.co.uk 00:00 Introduction and Personal Updates 02:52 Celebrating Achievements and Upcoming Events 06:08 Warm-Up Sets and Training Insights 11:55 Understanding Hormonal Cycles and Weight Tracking 18:06 Tracking Food Intake: To Track or Not to Track? 20:00 The OZempic Discussion: Pros and Cons 28:04 Personal Experiences and Reflections 34:07 Final Thoughts and Wrap-Up

TheECmethod.co.uk 00:00 Introduction and Small Talk 02:21 Dealing with Self Doubt and Negative Thoughts 03:20 The Role of Running in Weight Loss 06:19 Increasing Activity Level for Fat Loss 08:12 Setting Realistic Weight Loss Goals 17:20 Shadow Boxing and Location in the Gym 18:40 Increasing Weight with Good Form 25:47 The Benefits of Refeeds for Adherence 31:27 Support During and After Panic Attacks 34:12 Balancing Preparation and Authenticity in Speaking Engagements 37:02 The Impact of the EC Method

TheECmethod.co.uk 00:00 Introduction and Small Talk 03:21 Weight Training and Progress 06:59 Choosing Home Weights 11:29 Maintaining Weight Loss After a Holiday 18:18 Using Machines for Lower Body Workouts 25:26 The Truth About Diet Soda 28:41 Dealing with Back Injuries

theECmethod.co.uk Chapters 00:00 Introduction and Personal Anecdotes 06:50 Recovering from Contact Sports and Managing Morning Sickness 08:38 The Impact of Weight Training on Other Modalities 12:37 Balancing Individual Goals and Health 20:03 Dispelling the Myth of Lean Equals Health 25:51 Navigating Running Injuries and Pregnancy

Chapters 00:00 Training While Tired 05:23 Understanding the Thermic Effect of Food 08:27 Enjoying Food While on a Trip 19:53 Prioritizing Health and Fitness 25:29 Heart Rate During Weightlifting 34:01 Proper Form for Deadlifts

TheECmethod.co.uk Chapters 00:00 Bank Holiday Weekends and Travel 02:16 Media Sensationalism 04:01 Order of Workouts 08:09 Getting Back on Track with Nutrition 12:30 Reassessing Behaviors and Making a Plan 16:13 Long-Term Impacts of Extreme Physical Challenges 23:44 The Potential Long-Term Effects of Extreme Physical Challenges 26:30 The Psychology Behind Extreme Physical Challenges 32:25 The Compulsion and Addictive Tendencies of Extreme Athletes 39:28 Tracking Food Intake and Making Mindful Choices for Weight Loss 44:25 Finding the Right Balance between Calorie Intake and Activity Level

TheECmethod.co.uk Chapters 00:00 Introduction and Chloe's Illness 02:56 Coaching and Nutrition 13:53 Body Image and Self-Love 22:54 Setting Goals and Being Patient 28:08 Prioritizing Nutrition and Exercise