By Emma Storey-Gordon

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Exploring your health, fitness, fat loss & mindset questions @ESGfitness

Episode Date
Ep. 426 - *Guest episode* - physique goals, body positivity & moving away from tracking

Thanks to Sarah for having me on her podcast which you can find here

I hope you enjoy!

If you need some help & support with anything we have discussed shoot me a message or enquire below:

Whatsapp me

Oct 03, 2022
Ep. 427 - Q&A - What is a healthy weight? Tempo, not enjoying exercise & Level up

Q&A Episode with Catherine.

We cover:

Level up weekend chats

The importance of Tempo - when and how to use it

What is a healthy weight?


Not enjoying exercise

MPS and protein feeding

'mum tum' and bloating


Sign up to join the next coaching intake here

Sep 28, 2022
Ep. 430 - What's different about my approach?

If what you’re doing isnt working,

If you feel like you’ve tried every diet going then you need to do something different and it’s got F all to do with the perfect calories, meal timings,  fasting, kept, low fat, low carb, seed oils etc and everything to do with how you are mentally approaching your diet.

Coaching application

WhatsApp me to talk about your goals

Sep 26, 2022
Ep. 429 - Q&A - reminding your mojo & why am I more hungry on rest days?

We cover:

Being hungry on rest days

When to eat PWO

When to rest & when to push harder

How to get your mojo back!



Sep 22, 2022
Ep. 428 - How to avoid disordered eating

Dieting comes with a lot of potential negatives.

In this episode I discuss how to set yourself up to avoid these.

The Fitness Unfiltered podcast mentioned is here

EIQnutrition info is here

Coaching info & applications can be found here


Sep 19, 2022
Ep. 427 - Q&A - how to avoid water retention & getting bulky

Click bait title!

Today we cover:

Fears around building too much muscle

How to enjoy your holiday to the fullest

Post party training advice

Water retention & how to avoid it

Eggs - how many is too many

Exercise you enjoy!

For coaching:

Sep 13, 2022
Ep. 426 - The vicious cycle stopping you getting results

The vicious cycle stopping you getting results & how to get out of it.

& a pep talk on scale weight


Whatsapp me here

Learn more about coaching here

Sep 12, 2022
Ep. 425 - Q&A Glucose goddess & don't eat after 6pm

Q&A with Catherine:

Unpacking the glucose revolution advice

Cherry juice & DOMs

Sleep tips

Don't eat after 6pm

work with us:

Sep 07, 2022
Ep. 424 - Fat loss as a small woman

One of the most requested episodes.

Losing fat as a small woman is certainly harder.

This episode will give you an insight into why it's harder & what you can do about it.


Whatsapp me

Sep 05, 2022
Ep. 423 - Q&A level up event, BMR & peri menopause Qs

Shona Joins me for a Q&A

Topics covered:

Level up event (click here)

Squat stance

Basal metabolic rate

Appetite and activity level

Cycling to save money

Peri Menopause quesitons


& more!


Join the next commit to 6 intake here

Sep 02, 2022
Ep. 422 - Q&A breakfast like a king? more than the scale weight & dark choc

Q&A episode from the commit to 6 group.

We covered:

HA & dark chocolate

Hack squats

MFP vs Nutracheck

How to measure progress beyond the scales

How to shorten sessions

How to manage social occasions

Being average

Eating breakfast like a king

& procrastination


Sep 01, 2022
Ep. 421 - The positives of Ageing

Our perceptions of ageing impact how well we age.

This is why it is so important!

Make sure you're looking after your health as you age.

If you want my support

Click here

Aug 29, 2022
Ep. 420 - What you *really* get from coaching

How coaching can help you bridge the gap between knowing and doing.

Plus what you think you want from coaching Vs what you really get benefit from


Aug 26, 2022
Ep. 419 - My approach to coaching for long term success



Aug 25, 2022
Ep. 418 - Creating an environment for success

The importance of your environment when trying to change behaviours.

It's often easier to change your environment than to change who you are.

Here is how to set up your environment for success

Aug 24, 2022
Ep. 417 - Self compassion

A Surprising tip for successful fat loss:

is to Forgive yourself.

Being kinder to yourself after a slip up will make it LESS likely you slip up again.

Being hard on yourself will make it MORE likely.

This is interesting and profound because its the exact opposite of how most of us respond.

Listen to this episode & let me convince you.

Sign up to coaching here

Thanks for listening!

Em x

Aug 23, 2022
Ep. 416 - A gift for you! (free trial)

Come and get an insight into commit to 6

Everyone is welcome :)
Click here to join the free group

Click here to learn more about commit to 6 and sign up


Aug 22, 2022
Ep. 415 - Q&A cravings, compassion & fat loss challenges

Catherine is here!!


Relaxation anxiety and work perceptions

Fat loss Challenges

Self compassion

Poo weight

Ownership vs blame



Aug 16, 2022
Ep. 414 - 'I just can't be bothered to diet anymore'

Do you ever feel like you just cant be bothered to diet anymore?

This one is for you.

'Sometimes (a lot of the time) it is not the action that needs to change. It’s your perception of it.'

For coaching enquiries:

Aug 15, 2022
Ep. 413 - Q&A Metabolic adaptation, diet breaks & procrastination

Awesome Q&A with Andy (@Andy_ESGfitness)

Many topics covered including:

books for mindset

Metabolic adaptaion

Diet breaks - do you need them?

Social media - pros and cons

Lifting shoes


Join us here:


Aug 10, 2022
Ep. 412 - Mastering motivation

This episode will help you understand motivation and make it work for you.

The realisation that action drives motivation is a game changer!


Aug 08, 2022
Ep. 411 - Q&A Happiness & success, fasted training and shift work

Catherine is here with the Qs this week.

We cover:

Happiness & success,
Fasted training
Shift work
Creatine dose from meat
Maintenance considerations


Aug 03, 2022
Ep. 410 - Getting back on track

My 3 step guide to get yourself back on track.



Aug 01, 2022
Ep. 409 - Q&A Self esteem & rate of fat loss

Q&A with Shona:

Self esteem,

Water retention,


Eating the same breakfast and lunch - is this okay?

Morning routines ft busy mum life

The anabolic window - what you need to know,


Jul 28, 2022
Ep. 408 - One question to ask yourself every day

One question to ask yourself every day for success.


Jul 25, 2022
Ep. 409 - Q&A male & female differences, creatine, BCAAs & fuelling workouts

Q&A with Andy covering:

Fuelling workouts

Saving calories

Male & female differences in exercise and fat loss

Creatine (esp for vegans and veggies!)



Jul 20, 2022
Ep. 406 - Case study (PCOS, low calories, when to stop dieting)

Welcome to this case study episode.. bit of a new idea I will test it and see based on feedback...

I think its useful given that although everyone’s journal is unique and personal the principles and our struggles are so universal.

In this episode I cover:

When to stop losing fat

Losing fat as a small woman in an obseinogeic world

Dealing with PCOS

How being fitter makes you more efficient

Measuring your BMR accurately



Jul 18, 2022
Ep. 405 Q&A - Holiday eating, ADHD, set point &n more!

LOTS coved in this episode.

Thanks so much to Coach Shona for her brilliant brain!

Calorie tracking abroad (or not)

The benefits of tracking calories

Gratitude practice


Tips on mindset

How to live with your ex

The Lumen

Set point theory

& more!


Jul 13, 2022
Ep. 404 - Q&A - top tips if you're starting out

Welcome to the JULY intake of commit to 6

Lots of Questions answered including:

Crossfit calories,



& much more!

Jul 11, 2022
Ep. 403 - The secret to reaching any goal

The secret to reaching any goal - mastering the dip.

How to stay on track when motivation is low


Jul 08, 2022
Ep. 402 - The power of reframing

Part 4 of the setting you up for success series: The power of reframing.

Full series here.

Join commit to 6 here

Jul 07, 2022
Ep. 401 - Q&A - tips to overcome the all or nothing mentality

Hello beautiful people,

today's Q&A includes:

- Me being self indulgent about my back ft tips for those who struggle with chronic pain

- Saving money and fat loss

- Facts about metabolism

- tips to overcome the all or nothing mentality

Also the wonderful Catherine joins!


Jul 06, 2022
Ep.400 - Setting you up for success (part 3: self fulfilling prophecies)

Self fulfilling prophecies are one of the most common reasons for diets failing.

This is how you set yourself up for success

Join commit to 6 here:

Jul 06, 2022
Ep.399 - Setting you up for success (part 2: diet)

I want you to start your diet differently this time.

The way you approach this process will hugely impact your results.

Are you setting yourself up for success or failure?


Jul 05, 2022
Ep 398- Setting you up for success (part 1)

In this series of podcasts is mindset prep 2.0- the expectation series (prev. Mindset prep here which focused more on common psychological barriers and tools to overcome).

This 4 part podcast series is all about setting you up psychologically for success on your diet.

Part 1 focuses on why it's not just what you say but how you say it and how impactful your deliver as a coach is.


Jul 04, 2022
Ep. 397 - Q&A - coaching lessons, mindset changes & surgery recovery

Q&A with coach Andy

Dealing with nights out - having a great time while not ruining your life for 3 days after

From fat loss to changing mindsets

Teetotal or not?

Recovering after surgery

What we've learnt / changed our minds on over the last 3 years


Jun 29, 2022
Ep. 396 - 6 things I do daily to show up at my best

6 things I do daily to show up at my best

But also including many targets on:

building muscle during menopause,

demonising food groups,

popularising unhealthy foods


My VJ which you can find here

Jun 27, 2022
Ep. 395 - Q&A shift work, grouting & veins

Q&A with Catherine:

Different approaches to fat loss

my VJ

Shift work


Ab specific work


Jun 23, 2022
Ep. 394 - Q&A Expectations, post holiday reset & cortisol

Q&A with Andy

In this episode we talk about the expectation effect and how it can impact your fat loss and menopause experiences

Cortisol - is it good or bad?

How to get back on track post holiday

Hair growth

& dealing with niggles


Jun 21, 2022
Ep. 393 - Do I need to track calories to lose weight?

In this episode I answer the question:

Do I need to track to lose weight?

And if not how do I lose fat?


Jun 20, 2022
Ep. 392 - Q&A Underrated sleep tips, pull ups & protein sipping


BACK AGAIN - Q&A with Catherine today:

We cover:

A grouting story

How to get your parents active 

Protein intake

10min workouts

Sleeping tips

Pull ups


Jun 15, 2022
Ep. 391 - Q&A fasting, guit vs shame & patience

Q&A with Shona!

We cover:

Fasting - pros, cons and practical advice
Guilt vs shame - why its important to distinguish between the two
Motivation - what causes people to change?
Patience - stop waiting, start living
Hot yoga


Jun 14, 2022
Ep. 390 - The harm poor nutrition information can do

Sorry this episode is a bit ranty. It's one I feel strongly about:

The harm poor nutrition information can do.

This includes a breakdown of how insulin works and how it does not stop you losing fat in a deficit.

Hopefully it will convince anyone who is tempted by these diets to reconsider

If you have been impacted by this or need any help shoot me a message @ESGfitness or

Jun 13, 2022
Ep. 389 - Q&A Myths that won't die, pull ups & protein targets

Q&A with Andy (@Andy_ESGfitness)

- a mini rant about myths including menopause and ageing
- does your stomach shrink when you diet?
- Pull up tips
- Why 100g protien

And much more


Jun 10, 2022
Ep. 388 - Q&A not obsessing over the numbers

Catherine and Emma here for a Q&A

We discuss lots of topics including:

- Renovations and fat loss - an analogy
- Turmeric supplementation
- The Ostrich effect
- Not obsessing over the numbers
- Skin Vs Fat
- Cheat days

Hope you enjoy!
For coaching head to:


Jun 08, 2022
Ep. 387 - Vegan experiment & life advice unpacked

I mostly do these episodes as an excuse to talk to Hannah I hope you enjoy them too!

In this episode we talk about the Vegan diet, the environmental impact of your diet, what swaps you can make and how to go vegan if you choose to.

Then we go over our favourite Kevin Kelly quotes & unpack

Jun 06, 2022
Ep. 386 Q&A Self sabotage, sweeteners & impatience

Q&A with Shona and Catherine today

Topics include:

Sweeteners and their impact on insulin and taste,

The strawberry tart debate,

Reactive vs Proactive dieting,


Self sabotage

& more!


Jun 01, 2022
Ep. 385 - Why your diets keep failing

One common reason people fail on their diets is that they jump to solutions.

This episode will talk you through how to approach dieting for success.

If you need any shoot me a message


or apply for coaching:

May 30, 2022
Ep. 385 - Q&A pies, menopause & pork belly calories

Andy joins me for a Q&A

DHEA, HRT and menopause

Pub pies

Calories in pork belly and meals out

The accuracy of calories on menus

Progressive overload and building muscle



May 26, 2022
Ep. 384 - stop falling off the wagon!

2 common thought processes that hold you back:

1) falling in the F it bucket/ off the wagon and on/ off dieting.

2) 'You only live once' mentality

This episode will give you a new perspective on both


May 23, 2022
Ep. 383 - Q&A yo-yoing, eating out, covid recovery & Scottish words

Q&A with Catherine:

How to avoid yo-yoing dieting,
How to manage eating out multiple times a week,
Getting through covid recovery
Scottish words we can't say
Restless legs
Journaling (of course!)
Low carb


May 19, 2022
Ep. 382- Over exercising - is this holding back your fat loss?

One of the under considered reasons you're struggling with fat loss.

I discuss overtraining, exercise and hunger and why it might be holding you back.

I also walk you though the mental barriers to fat loss.

May 17, 2022
Ep. 381 - Q&A - buffets, PCOS, activity monitors & coach love

Q&A episode with Shona

Topics include: 

Buffets on holiday

Food environment and impact on choices

Happiness, having children and the difference between men and women

PCOS & carbs

Words and influence - how your words can influence your reality


Activity monitors

What we love about each coach


May 12, 2022
Ep 380 - 3 days + 6 behaviours = a better you

In this episode I talk through 6 behaviours that I want you to commit to doing for JUST 3 days.

The idea behind this is to give you momentum. Starting is often the hard part. It's hard to start when you don't feel great. The next 3 days are about making you FEEL better. That is a much easier place to start investing in yourself from.

You can click here to receive emails for the next 3 days that guide you through with accompanying journal prompts.


May 10, 2022
Ep. 379 - The ONLY WAY you will ever get lasting results

The ONLY WAY you will ever get lasting results.

If you've struggled with yo-yo dieting this is for you!

If you want to put an end to the constant dieting cycle head to: 


May 09, 2022
Ep. 378 - Q&A Maintenance mindset, the importance of technique & diets don't work

Maintenance mindset, the importance of technique & diets don't work

with Andy!

May 04, 2022
Ep. 377 - don't trust your gut & why dieting is so hard

This episode is all about why 'trust your gut' is absolutely awful advice.

If you are finding dieting hard this will help explain why


May 02, 2022
Ep. 376 - This mindset will improve your results

How to approach your goals to get better results.

Plus a slight tangent into journaling, knowing yourself and how being accountable to yourself will change your life.

Apr 29, 2022
Ep. 375 - Q&A Process goals, journal update & wee Cathy

Today's topics include:

A journal update

The importance of fat in your diet

How insane the scale weight obsession is


Process goals


And weeeeee Cathy



Apr 27, 2022
Ep. 374 - The freedom of self discipline

This episode is all about the freedom of self discipline and self control, how you can create it & how it will improve your life.

Apr 25, 2022
373 - Q&A - Bikini goals, opening up & why you can't rely on logic

Andy Joins me for a Q&A.

We talk at length about the benefits of resistance training beyond just the physical side.

About having vanity goals

Managing holidays

And why you can't rely on logic


Apr 21, 2022
Ep. 372 - Fasting

Some pros, cons and practical tips for fasting.

If you try it let me know how you get on


Apr 18, 2022
Ep. 371 - Q&A what we wish we knew

Catherine & Shona join me for a commit to 6 Q&A

Topics include:

What we wish we knew about health and fitness

How to manage snacking effectively

Competitiveness and perfectionism

Some relationship advice about being single!



Apr 14, 2022
Ep. 370 - Imposter syndrome, lack of confidence & fear of failure

Do you ever feel Imposter syndrome, lack of confidence or fear of failure?

Good, you're not a psychopath.

This episode will help you!

You may also enjoy this podcast


Apr 11, 2022
EP. 369 - Q&A Emotional eating, addiction, pregnancy & lack of motivation

Shona, Catherine & ESG here for the Q&A

Some fantastic questions including:

Discussion on addiction and increasing the pleasure you feel from life

How long it takes to stop emotional eating

Thoughts and experiences with Alcohol

Periods of low motivation

Pregnancy & health and fitness goals

Plus much more!

Apr 05, 2022
Ep. 368 - Behavioural science & WW (weight watchers)

This episode is all about behavioural science (expect A LOT more of this)

& WW (weight watchers), how they use pretty clever behaviour science tricks


Apr 04, 2022
Ep. 367 - feel the fear (& market yourself)

This episode is mostly for the coaches:

It is so important the best coaches can also market themselves or they won’t help anyone!

Let me help you:

Apr 03, 2022
Ep. 365 - Beyond calories - An interview from Bitesize fitness

Honoured to be a guest on the Bitesize fitness podcast.

Lots in this one- I hope you enjoy!

In this episode, Sam and James sit down with Emma Storey Gordon. Emma is the owner of ESG Fitness and has helped thousands of people look, feel and perform at their best. We discussed a more mindful approach to dieting, and why this is important for long-term success. If you enjoyed this episode, feel free to leave that rating and review!

Go check their podcast out here


Mar 30, 2022
Ep. 366 - Q&A meal prep, social eating & semi- tracking

Full team are here!

We discuss:


Meal prepping - do you have to? how to make it easier.

Tracking, not tracking and semi- tracking,

Social eating approaches

Lifting heavy 0 do you need to?

& much more.


Mar 30, 2022
Ep. 364- How to learn from regrets

Regret is a horrible feeling but it can be a great lesson.

Here is how to learn from your regrets (& make yourself feel better about them!)


Mar 28, 2022
Ep. 363 - Q&A Emotional eating & food free celebrations

Shona & Catherine join me for a Q&A live

Topics include:

Emotional eating

Responding Vs reacting - examples

Alcohol and muscle growth

Celebrations that don't involve food or alcohol


Enjoy :)

Mar 24, 2022
Ep. 362 - How to live your best life whilst dropping body fat (Guest interview)

I had the pleasure of being a guest on the Simply Fit Podcast.

Here is the episode. I hope you enjoy!

In the latest episode of the Simply Fit Podcast, I have the pleasure of speaking with Emma Storey-Gordon,

Emma is a mentor, educator and an online health and fitness coach.

You probably best know Emma as ESG Fitness and have come across her phenomenal content across Instagram, Twitter and her podcast.

Emma really has a gift with getting the message of health and fitness across to people in a way that they connect and really prosper from.

Her knowledge and passion to help people shines through every post she uploads and throughout the entirety of the conversation we had today.

In this conversation you can expect to learn:

Emma’s perspective on productivity and the way that we currently work.

How to live your best life whilst dropping body fat.

And how you can free yourself of the trap that self doubt, lack of confidence and limiting self beliefs keep you in along with so much more.

Connect with Emma: @esgfitness

Listen Emma’s Podcast:

Check out the Simply Fit podcast here (

Mar 23, 2022
Ep. 361 - Q&A - When to move to maintenance, LGBTQ & fasting

Q&A episode with Coach Catherine:

When to move to maintenance,



Protein intake

Maintenance diets Vs fat loss diets


Mar 22, 2022
Ep. 360- breaking down mental barriers to change

Solo episode:

Brief chat on attachment styles,

Considerations of barriers to change

The MVP model (ESG copyright)

Familiarity and how it can keep you where you are!


Mar 21, 2022
Ep. 365 Mindset reset part 6: The secret to success

Mindset reset part 6: The secret to success

Your worksheets are here

More info on commit to 6 here:

Shoot me a message here: @ESGfitness

Mar 17, 2022
Ep. 364 Mindset reset part 5: All or nothing / perfectionism

Mindset reset part 5: All or nothing / perfectionism

Your worksheets are here

More info on commit to 6 here:

Shoot me a message here: @ESGfitness

Mar 16, 2022
Ep. 363 Mindset reset part 4: Controlling behaviours

Mindset reset part 4: Controlling behaviours

Your worksheets are here

More info on commit to 6 here:

Shoot me a message here: @ESGfitness

Mar 15, 2022
Ep. 362 Mindset reset part 3: Motivation

Mindset reset part 3: Motivation

Your worksheets are here

More info on commit to 6 here:

Shoot me a message here: @ESGfitness

Mar 14, 2022
Ep. 361 Mindset reset part 2: Habits

Mindset reset part 2: Habits

Your worksheets are here

More info on commit to 6 here:

Shoot me a message here: @ESGfitness

Mar 13, 2022
Ep. 359 Mindset reset part 1: Self compassion & mental approach to dieting

Mindset reset part 1: Self compassion & mental approach to dieting

Your worksheets are here

More info on commit to 6 here:

Shoot me a message here:

Mar 11, 2022
Ep. 358 - Q&A - traits of success, reframing & self compassion


Andy & Catherine join me for a Q&A live

Topics include:

Traits of successful people,
Self compassion,
Failing up,
Cold exposure & brown adipose tissue.


Enjoy :)

Mar 10, 2022
Ep. 357 - Eating disorder & obesity stigma, cognitive biases & introverts with Dr Hannah Ritchie

Hannah is back and we chat about things we have found interesting this month.

I LOVE these conversations and it is absolute honour to get to tap into such an incredible brain so I think it’s selfish not to share with you all.

Topics this month:

1) Are you an introvert or do you just struggle to be yourself around others?

2) The arrival fallacy and how to use it to your advantage

3) Cognitive biases and how understanding them helps you understand yourself and others.

4) Dopamine responses - including eating disorder and obesity stigma

and much more!



Mar 09, 2022
Ep. 356 - The importance of rest, the 80/20 principle & how to avoid over restriction (Transformation talks Ep)

This is a guest episode.

I was lucky enough to be on Transformation Talks with Sam Forget. And I loved the chat so I hope you enjoy! Make sure you check out his podcast too.

Here’s what we got into in today’s talk:

The value of rest and recovery (02:40)

How the 80/20 principle can produce better results (04:47)

Learning where to direct your efforts (08:50)

Resisting the temptation to restrict (14:20)

Adjusting your plan during your menstrual cycle (21:44)

Eating more to avoid overeating (25:20

)How important our perception of dieting is (33:22)

The ins and outs of intuitive eating (43:21)

Emma’s Fast 5 answers (52:43)

Mar 07, 2022
Ep. 355 - Q&A - fat loss for busy people, Veganism & wedding prep!

Full team Q&A

Keto, fasted cardio and body fat

Being busy & trying to lose fat

Non negotiables


Wedding prep


Veganism and carbon foot print

Much more!


Mar 03, 2022
Ep. 354 - Lessons from successful dieters

Lessons from successful dieters

And a discussion on feeling stuck on low calories

PS sorry for the jet lag rambles


Feb 27, 2022
Ep. 353 - Best Q&A of 2022 so far!

This one was awesome!

So many great questions covered:

Low carb pros and cons

The keto diet


Menopause and fat oxidation

Menopause and manipulating HRT


Opposing values with your partner

Unqualified break up advice


Feb 24, 2022
Ep. 352 5 keys to happiness

Brief recap on Menopause and what’s to come content wise,

How to get the most out of working with someone,

5 turning points for increased happiness


Feb 21, 2022
Ep. 351 - Q&A doping scandal, attributes in friends & post op mindset

Q&A episode with Catherine and Shona

We cover:

The current doping scandal at the Olympics,

What are the most important attributes in a friend,

How to get the most out of working out at home,

Post operation mindset and reassurance,

Post 'falling off the wagon' mindset and reassurance,

Optimising protein timing and amount,

A rant about a tweet re women having babies or not...

and more, enjoy!


Feb 18, 2022
Ep. 350 - IMPERFECT action

Let me show you the beauty of imperfect action and convince you this is how you should live your life.

Learn to stop worrying so much about what could go wrong and start to build trust in yourself that you will do your best with whatever life throws at you.

...Inevitably we know that that is all we ever can do - yet we still hold ourselves to these unrealistic expectations and trip ourselves up.


Feb 14, 2022
Ep. 349: Q&A - weight loss injections, first dates & the afternoon slump

Q&A episode with Catherine & Shona

The weight loss jab,
Exercise vs NEAT,
The afternoon slump,
Managing eating out,
Night shifts,
Dating advice - the first date,
Muscle memory


Feb 10, 2022
Ep. 348 - Tough love, Enjoying the journey & why there is no such thing as the 'best coach'

Solo Episode:

The importance of enjoying the journey,

Why there is no such thing as the 'best coach',

And tough love done well.


Feb 07, 2022
Ep. 347 - Fat cells, maintenance & pre bed protein

Q&A with the FULL TEAM!

Protein considerations beyond just optimal body composition - environment, ethics etc

Pre bed protein

What happens to fat cells when you lose fat?

How not to fall in the F it bucket when you don't have a perfect day

Tips for maintenance - IMPORTANT!

Enjoy :)


Feb 03, 2022
Ep. 346 - Sleep, ownership & fault

The impact of sleep,

Fault Vs Ownership,

Anti diet and disempowering messaging


Jan 31, 2022
Ep. 345 - Overwhelm, FOMO, self sabotage (commit to 6 welcome)


Commit to 6 welcome live!


Post event hangovers (success hangover)

FOMO at your own wedding

Overwhelm reframed

& self sabotage


Jan 30, 2022
Ep. 344 - Q&A Self comparison, HRT, body image

Q&A episode with Shona & Catherine

We cover:

The importance of actions over time and averages,

Comparison to your previous self

Accountability on commit to 6

Why HRT? (even if no symptoms)

Body image and dating

The habit of overeating

Anti Depressants and hunger plus weight gain or loss

Is rewarding yourself with food always bad?

Overtraining/ under recovery


Jan 26, 2022
Ep. 343 - Not giving up (and the secret weapon to make sure you don’t)

Not giving up is a super power.

Let me convince you of this and give you the secret to not giving up


Jan 24, 2022
Ep. 342 - Q&A Why are we drawn to negative motivation? & how to change that plus Tinder Qs

Full team Q&A:

Why we started our own ‘fitness’ journey - what our motivation was initially.

Steps Vs workouts

Positive and negative motivation

Trying to hate yourself into change

Values lead decisions

The tinder Q - are men put off by male job roles

Personality typing


Jan 19, 2022
Ep 341 - Fear of ageing, menopause & having 'peaked'

This episode is all about mindset, ageing, fear of ageing the impact of exercise & menopause.

We are all going to age so it’s relevant no matter what age you are but if you’ve ever told yourself I am too old to do X, its all down form here or awww those were the good old days then listen in.

This is for you!


Jan 17, 2022
Ep. 340 - Q&A- mood & nutrition, imperfect action vs consistency, evening routines

Hello lovely listener,

Here is a Q&A episode with Andy and Catherine.

Topics covered:

How to stop over eating in the evening,

How foods can impact your mood,

DOMS & recovery,

Imperfect action Vs consistency

Evening routines


Jan 14, 2022
Ep. 339 - Does self comparison get an undeserved bad rep?

I have the pleasure of having Dr. Hannah Ritchie back on to discuss some interesting thoughts we've had.

1) Does self comparison get an undeserved bad rep? ft. Molly Mae discussion

2) Do we have to suffer for a meaningful life? - Does it have to be hard work?

3) Why do we think all rich people are corrupt?

Hope you enjoy!!


Jan 12, 2022
Ep. 338 - 5 dieting mistakes (& how to avoid them)

This episode is all about common dieting mistakes and how not to fall for them.


Jan 10, 2022
Ep. 337 Q&A: How am I contributing to my own suffering? (& lighter questions)

One of the biggest questions we’ve had: what is the difference between sparkling and fizzy water???

Genuinely one of the big questions: How am I contributing to my own suffering?

Observing that we obsess about beauty in women but not men.

Has anti diet gone too far?

What you eat matters & why.

Supplements chat

Resistance starch - should you freeze your bread before toasting?


Jan 05, 2022
Ep. 336 - Stop taking the easy option: leave the all or nothing mindset in 2021!

If you are starting a diet in January please listen to this.

Make this year the year you fix the all or nothing approach


Jan 03, 2022
Ep. 335 - Q&A - Setting boundaries (practically) , happiness & therapets in prison

A broad variety of topics covered on this including:

How to actually set boundaries,


Should we have therapy dogs in prison?

Trans rights

The best advice ever given

Menopause symptoms

Spin classes 

& Happiness misconceptions



Dec 31, 2021
Ep. 334 - Should you listen to hunger?

This episode is all about hunger and whether the advice to listen to your hunger is useful.

You'll learn why this isn't the best advice for everyone

(& I would argue almost everyone)


Dec 27, 2021
Ep. 333 - Q&A - 4 BIG questions to ask yourself.

Q&A with Andy.

- `should I get rid of my 'fat' clothes?

- 4 BIG questions to ask yourself.

- This will make you think!


Dec 21, 2021
Ep. 332 - The all or nothing mentality, perfectionism and ‘on/off’ dieting

If you struggle with the all or nothing mentality, perfectionism and ‘on/off’ dieting this one is for you.


Dec 20, 2021
Ep. 332: Q&A- body positive weight loss?

Productivity tips

Can you be body positive and want to lose weight?

Men and talking about menopause

Changing from a place of love

Underrated diet advice: be sensible


Dec 17, 2021
Ep. 331 - The problem with 'its's just a calorie deficit'

Ep with Emilia!

Tough love applicability

Has Fat acceptance gone too far?

Fat loss isn’t an even playing field isn’t as easy for everyone.

The problem with 'its's just a calorie deficit'

Understanding the physiological differences


Dec 15, 2021
Ep. 330 - Has the fitness industry become too soft?

Has the fitness industry become too soft?

& why tough love is needed.


Dec 13, 2021
Ep. 329 - Q&A: Breaking bad habits

Topics include:

The benefits of hard work- why you should embrace it

How to break bad habits

What to do when your values seem to conflict 

Cardio, fitness and cardiovascular health


Self compassion and when to take days off


Dec 08, 2021
Ep. 328 - The reason most diets fail & the solution

Your diet should start with mindset not calories.

This episode will walk you through a few exercises to do to make sure you are approach your diet in an empowering way, not a damaging one.

Intent is important!

Plus a few business tips,

Plus a HUGE thank you!

This episode has it all.


Love Emma (in a cupboard in Mexico)


Dec 07, 2021
Ep. 327 - Q&A - The Christmas mentality trap & stop telling women how to look

Q&A ep with Andy & Shona

We cover LOTS including:

- Stop telling women how they should look ft Emilia

- Creatine & expected water weight

- Exercise and weight loss

- Weight and alcohol

- Salt baths

- Sauna benefits

- The Christmas mentality

- Dealing with urges

- Choosing your indulgences

- Chronic pain


Dec 01, 2021
Ep. 326 - impatience, negative self talk & impulse control

This episode is based on a conversation I had with a new client in response to the question:
what do you think is holding you back?

The topics include:
negative self talk
& impulse control


Nov 29, 2021
Ep. 325 - EIQ nutrition how it will change your life

The WHY,
The HOW,
& the WHAT

of EIQ nutrition.

Emilia joins me to discuss EIQ nutrition and what you get from joining us.

Sign ups for January 2022 are now open!

Get in fast for early bird deal.

Nov 26, 2021
Ep. 325 - Q&A covid recovery, training abs & relationship with food

Q&A with the full team!
We cover:

Covid recovery

Should you train abs?

Getting back on track when you’ve fallen into bad habits

The importance of relationship with food

The law of diminishing returns is a lot like brushing your teeth…

Can children take creatine?


Nov 24, 2021
Ep. 324 - How to mentally approach fat loss

Solo Ep from the cupboard:

A different mental approach to fat loss,

Why you might need to reconsider your goals,

The FREEDOM that comes from that

& some mucho exciting news.


Nov 22, 2021
Ep. 323 - Dieting starts with mindset not calories

Q&A with * just married * Andy!!!

We cover lots of topics & go on lots of tangents in this one...

Mindset> Calories

The victim mentality/ rare but un coachable clients

DOMs - why it occurs, what it means and how to avoid.

Self handicapping - is it ego protection? Why do women seem to self handicap more?

How to deal with dark mornings and evenings & low motivation


Nov 17, 2021
Ep. 322 - How to TAKE ACTION!

Coming to you LIVE from the bathroom of our apartment in Mexico!

This episode is all about taking action.

My aim is to inspire you to take action with this one so get read.



Nov 15, 2021
Ep. 321 - Q&A: Binge - restrict & coaching reassurance

Solo Q&A:

Binge restrict cycle

The power of the mindset shift

What time should I eat?

If an 8 hour eating window optimal?

How do I get more protein in? And why does it matter?

How awesome the values podcast was


Nov 10, 2021
Ep. 320 - Values with Hannah & Emilia

I sit down with Hannah & Emilia to talk about values..

What they are,
Why they are important,
How to figure yours out (shoot me a message on IG for worksheet)
Questions to ask yourself to make sure you are living a values driven life - one that you love.

Nov 08, 2021
Ep. 320 - Q&A - tips for living in the moment & Hunger vs satisfaction

Q&A with the full coaching team!

Topics include:

Managing calories over the week (especially on social weeks like your birthday)

Tips for living in the moment

How to show up at your best 

When more effort doesn't = more results.

Trusting your coaches - we want the best for you!

Routine vs flexibility

Hunger vs satisfaction



Nov 03, 2021
Ep. 319 - Should you drop your calories as you lose fat? plus my first leg day in over 2 years!

Q&A with Andy from Mexico!

We cover lots including:

my first leg day in 2 years,

if you need to drop calories as you lose fat,

time lines for fat loss,

What your maintenance calories will be,

Saving calories for the weekend - do’s and Dont’s

Protein Vs calories

‘Show me your diary and I will show you your priorities’

Boredom eating, snacking & how to stop

Confidence and exercise

We hope you enjoy!


Oct 30, 2021
Ep. 318 - FREE mindset coaching

We know that dieting success is more about human behaviour than it is about macros splits or calorie targets.

Most people know what to do but don't action it.. This episode will help.


FREE mindset coaching,
FREE journal prompts

& Some changes we have made to the commit to 6 program to give even more support.


Oct 24, 2021
Ep. 317 - Q&A Motivation mindset & Chocking dumbbells

Andy and Emma here for a Q&A

Our approach to coaching

Resistance training Vs cardio - does it matter when?

Best exercise for fat loss

Motivation Vs Discipline and mindset work around motivation

Not overwhelming Catherine haha

The problem with comparison


Oct 20, 2021
Ep. 316 - better isn’t enough.. you have to be different

Solo episode ft Leanne inviting me for a subway

New podcast sponsor! (Commit to 6)

Why being better isn’t enough & you have to be different

Progress isn’t linear & how to respond to set backs

& the mindset for results



Oct 18, 2021
Ep. 315 - Identity, diet carbon foot print & emotional eating

Shona & Emma are here for a Q&A:

- Are we pathologizing emotional eating?

- You can do both! - performance and physique

- Identity and freeing yourself from self imposed pressure

- The best time to workout

- The environmental impact of your diet - would knowing this change anything for you?


Oct 13, 2021
Ep. 314 Mental health & Life advice

Mental Health & Life advice

This episode covers some important things about mental health and mental illness

Plus some life advice that has resonated with me the last few weeks.

I hope it is useful!


Oct 11, 2021
Ep. 313 - Q&A considerations around menopause, medication, hunger & weight gain

Solo Q&A on the road!


Medication side effects re: hunger & weight gain

Reducing protein intake as a Vegan (potential use of supplements)

FOOD VOLUME - underrated

Sh*tty stories from awful PTs that leave a lasting impact

Menopause considerations and exercise


Oct 06, 2021
Ep. 312 - Hard work

Hard work is underrated.

This episode should (hopefully) get you excited about hard work.

If you can get excited and motivated to work hard you'll soon be winning!


Want to chat about coaching or mentoring?

Oct 04, 2021
Ep. 311 - Q&A - why do we emotionally eat?

Commit to 6 team are here for a Q&A

Why do we emotionally eat?

Growing vs maintaining muscle

The future of ageing
The one question to ask yourself every day

We hope you enjoy.

For coaching head to


Oct 01, 2021
Ep. 310 - How to be happier

Some thoughts on the pursuit of happiness, how we think about happiness and how we can be happier.



Sep 28, 2021
Ep. 309 - Overwhelm

A great episode to listen to if you are feeling overwhelmed.


Sep 24, 2021
Ep. 308 - Q&A - The earwig

Q&A episode:

Morning routines

Maintenance and recomp

how much fruit and veg do you need?

That pesky all or nothing mindset

Feeling like a fraud as a PT

& more



Sep 23, 2021
Ep. 307 - Productivity hacks & Happiness

GUEST EPISODE with Dr Hannah Ritchie.

We talk through our top productivity hacks and go on a large tangent about happiness.

I hope you find it interesting, useful and insightful!



Sep 20, 2021
Ep. 306 Q&A - learning moderation, Costa Vs Nero & is fat good or bad?

Andy & ESG pop in for a Q&A:

- pre workouts and caffeine
- Costa Vs Nero
- Fasted cardio & hunger
- The difference between coaching and research
- Is a high fat diet good or bad? what about healthy fats? are low fat diets bad? ahhhhhh
- Learning moderation
- Understanding the scale weight
- Emotional eating, why you don't want suppress emotions


Sep 16, 2021
Ep. 305 - The commit to 6 welcome Q&A

The welcome Q&A with the full crew!!


Sep 13, 2021
Ep. 304 - the all or nothing mentality

Do you struggle with an on/off mentality?

This is one of the most common problems people face when trying to lose weight.

Let's see if I can talk you out of it...


Sep 13, 2021
Ep. 304 - Q&A Reverse dieting & career paths (emoshhhh)

Q&A with Andy:

Mind muscle connection
Who benefits from supplements most?
Food addiction
Reverse dieting
Career paths


Sep 11, 2021
Ep. 303 - My approach to fat loss + your biggest fat loss struggles covered

I sent out an email last week asking what people's fat loss struggles were.

The overwhelming response was all or nothing mentality.

This episode also covers how the scales weight holds you back and a better way to measure progress.

& the difference between shame and guilt and why that's important.

& explains how we coach on commit to 6 to overcome the key areas people struggle with.


Sep 07, 2021
Ep. 302 - Comparison doesn’t have to be the thief of joy

How to reframe comparison to make it work for you.

How to celebrate other's successes & how to use that to push yourself towards success


Sep 06, 2021
Ep. 301 - Q&A: Doing hard things, Jobbies, hunger

Shona, Andy and Emma run through client questions.

Scottish words
Hunger and perception
When to cut back
Why it is hard to take action
Who gets results
Alcohol and muscle building
Pelvic floor

& more


For coaching:

Sep 02, 2021
Ep. 300- Knowing but not doing

Do you ever feel like you know what to do but you’re not actioning it?

This one is for you!

Oh and a bit on women supporting women.


Aug 31, 2021
Ep. 299 - Q&A - Take the pressure off

Q&A with Andy:

DNA testing

Morning routines

Running Vs Weights


Taking the pressure off

Carrot Vs Stick


Aug 27, 2021
Ep. 288 - Q&A - gastric bands, bf % for health & night shift tips

Shona and Emma run through client questions.

I don't mean to brag but our clients ask THE BEST questions and I never tire of answering them...

body fat % for health
How gastric bands work
How to get awesome at press ups
How to manage long runs
How to navigate living with parents who are feeders
Tips to manage night shift
Slowing DOWN.

Focus on the actions & the outcome will take care of itself!


For coaching:

Aug 24, 2021
Ep. 287 - Your Story (the mindset holding you back)

This episode is all about the story you tell yourself and how it is holding you back.

You are who you think you are

(you might be rolling your eyes now but by the end I think you will agree!)

Aug 23, 2021
Ep. 286-Q&A Deep chats with Andy

Andy,& Emma answer commit to 6 questions.


The fat burning zone,
Lactic acid,
Recovery between sets,
Recovery - men Vs women
Maintenance mindset
LIFE mindset
How to start journalling

And more!

Enjoy :)

Aug 19, 2021
Ep. 285 - The only motivation hack you need

The first half of this episode is some thoughts about money, time and happiness.

Then the JUICE is: the only motivation hack you will need.

How to start goals and actually stick to them.

The key to successfully achieving goals...


Aug 18, 2021
Ep. 284- Q&A: Managing pain, Sunny D & mindset

Andy, Catherine & Emma  answer commit to 6 questions.


The advantages of low carb

The power of sitting with feelings without acting

Gym vs Home workouts - can you build as much muscle at home?

Moving mindset from a 6 week process to life long change

Anxiety tips

Orgasms , sunny D & managing chronic pain..


Aug 17, 2021
Ep. 283 - Q&A - do I need to lose fat before building muscle? changing identity & visiting centre parks

Shona joins me to answer commit to 6 questions.

How to change your identity & noticed when it could be holding you back

Who are you without your labels?

Building muscle - do I need to be in a surplus?

Visiting centre parks? WE GOT YOU!

Ideas to enhance your life

Is it just calories that matter?

How do I stop eating so much sugar?

How taste can impact your calorie intake


Aug 12, 2021
Ep. 282 - Q&A: Neilgate, hot yoga, do you want it enough?

Commit to 6 Q&A with Andy & Shona:

We discuss Neilgate hahaha - do you need tough love? Do we expect people's actions to align with their goals?

Do you want it enough?

Competitive eating

Hot yoga

Do you need tough love?



Aug 11, 2021
Ep. 281 - The irony of the quick fix

Do you feel like you’ve been on & off diets your whole life? This is episode is for you!!

Make this the last diet you ever need because you are educated, empowered and well supported!


Aug 10, 2021
Ep. 280 - EIQnutrition Q&A - metabolism, fat loss without tracking, under reporting & changing negative self talk!


This episode is a little different and very awesome.

Emilia and I discuss a number of topics that came up form the EIQnutrition webinar.


Resting metabolic rate changes and whether they are permanent,

How to remove tracking,

Under reporting - how to approach it with clients,

Fat loss without tracking,

How to change client's negative self talk,

The term nutritionist...

Head over to to learn more.

Aug 09, 2021
Ep. 279 - Q&A: Arousal, Creatine, Maintenance & Stress

Andy and Emma (lol me, I write these but you sound more important in 3rd person right..??) are here for a Q&A. We cover:

Creatine (obviously)
3 key tips for maintenance
Stress and fat loss
Being nervous, optimal level of arousal and impact on performance
Mindset wins
BCAAs and human hair ewww

and much more,

If you enjoy the podcast please give it a share, rate and review!


Aug 06, 2021
Ep. 278 - Owning mistakes, therapy & showing up your best

In this episode we talk about owning your mistakes,

How useful therapy is for everyone! (PREEEACCCHHH),

Being a role model,

Showing up at your best for others and for yourself,

Asking the big questions,

Really awful Olympic coverage form Emma haha,



Aug 05, 2021
Ep. 277 - How to enjoy your holiday and not let your diet take over your life!

My theory on finding true happiness

A message to those starting commit to 6

How to enjoy your holiday and not let your diet take over your life

The importance of scale weight.


Aug 03, 2021
Ep. 276 - ELLEN MUSK

Andy & Shona join me for a Q&A

- Can I still diet during pregnancy?
- Can I still exercise?
- Exercising with chronic illness
- How body image changes as we age
- Should your goals be time capped?
- Weighing kids - pros and cons..


Aug 03, 2021
Ep. 275 - Stop waiting to be happy & how to break negative self talk

- How happiness is probably related to weight
- How to break negative self talk
- Why your goals don’t matter


Jul 26, 2021
Ep. 274 - BONUS discussion on body image with Emilia & Dan

This recording is from a discussion on body image Dan facilitated.

I very much enjoyed it we discussed:

- What body image is and isn't
- The impact what you say about yourself has on others
- Social media and body image
- How to market as a coach while being mindful of body image
- Whether you should use progress photos
- How to help someone improve their body image
- How to give better compliments

I hope you enjoy!


Jul 23, 2021
Ep. 273 - Q&A how accurate is calorie tracking? + SHONA IS BACK!

Q&A episode with the OGs! - Andy, Shona & Emma

We cover questions from the commit to 6 group including:

Can increased breathing help DOMs?

Pull up advice

Fibre intake and toilet habits

Non scale victory - I am a nice person!!

Rest times

Exercise post surgery and how to maintain muscle while recovering

Heat and exercise perfomrance

The accuracy of calorie trakcing

If you want to join us on the next commit to 6 intake click HERE


Jul 21, 2021
Ep. 272 - How to use human psychology to your advantage

Dieting psychology and why one diet works for some people but not others


Using loss aversion to your advantage & how to implement this into your diet.


Jul 19, 2021
Ep. 271 - Q&A - the pill, sitting with emotions & deadlifts

Q&A from COMMIT TO 6 check ins with Andy:

- Has exercise helped my period pains?
- Can the pill impact my diet & exercise? What are the side effects?
- Volume of training for building muscle Vs strength
- High and low calorie intakes, Zig Zagging calories
- How to increase your deadlift weight
- The pros and cons of patience
- Lockdown in Sydney - how to make the most out of it
- Holiday tips!
- Should kids use fitbits?

And more!
For coaching head to:


Jul 16, 2021
Ep. 270- Q&A - Emotional & social eating tips

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine

Topics include:

Tips for pre race mindset
Emotional eating stategies
PCOS and fat loss
Does cardio fit with your goals?
Caoches who have coaches
Dealing with social gatherings

And much more!


Jul 14, 2021
Ep. 269 - Getting your head around the scales

If you struggle to get your head around the scale weight this episode is for you!!

Do you let the scales dictate your progress? impact your mood? make you feel like you're not making progress?



Jul 12, 2021
Ep. 268 - Is this stealing your joy?

Have you ever ruined your enjoyment of something you loved by putting too much pressure on yourself, my setting targets, by turning it into work or giving yourself expectations?

This episode will take you back to your love of what you do and remind you to enjoy the process.


Jul 09, 2021
Ep. 267 - Jurassic pee & time to exercise

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine

Topics include:

Can I take creatine when pregnant?
How does exercise benefit cognition?
Exercise as the best anti aging intervention
CBD oil
Yes you do have time to exercise!

And much more!


Jul 06, 2021
Ep. 266- ‘I just need someone to tell me what to do’

We often think more choice is a good thing but what actually tends to happen is we become overwhelmed by options and choose the safest option:


Here is how to overcome that.


Jul 05, 2021
Ep. 265 - Creatine, waist circumference & trusting yourself

COMMIT TO 6 Q&A episode with coaches: Andy & Catherine

Topics include:

Water retention
Protein Vs Calories
Mindset tips
Trusting yourself
Group norms
Your biggest asset - YOU!

And much more!


Jul 01, 2021
Ep. 264 - Limiting beliefs

Andy and Emma do a Q&A for the free trial group and then cover limiting beliefs that hold you back.

And obviously pull them apart for you!!

Hope you enjoy.

Coaching >>>


Jun 28, 2021
Ep. 263 - Habits are bullsh*t

Okay that was a click bait title but hear me out.

I also touch on why trusting yourself is so important.

I hope you enjoy!!


Jun 25, 2021
Ep. 262 - When to reframe & injury mindset

Q&A episode with coach Andy.

Topics include:

-Can you intuitively eat and maintain weight?
- When to reframe and when not to reframe
- Mindset around injury
- Figuring out your WHY

And much more!


Jun 23, 2021
Ep. 262 - The optimal rate of fat loss

This episode covers the marathon analogy.

How to pace fat loss.

You can diet too fast but you can also diet too slow.

Oh and here is the link to the free group.

And here is where you can sign up to commit to 6

See you there!


Jun 21, 2021
Ep. 261 - How quickly will I lose strength?

Q&A episode with coach Andy.

Topics include:

- The importance of resetting goals
- Some thoughts on habits (more on this soon! - I have a lot to say - SHOCK)
- Excuses Vs Solutions
- Accepting that results will be slow if you are already at a high level. If you are already awesome then being even more awesome is a slower process.
- Being busy and ease of fat loss
- The impact of sleep on fat loss
- How quickly do you lose strength and how long does it take to get it back

I loved this one! I hope you do too.


Jun 18, 2021
Ep. 260 - Everything from Shakespeare to the obesinogenic environment

Q&A episode with Shona & Catherine.

We manage to cover many topics. Everything from how to regain your period to who wrote the notebook.



Thoughts on fruit post workout

Making up for over indulging in hindsight

Muscle distribution and genetics

Being centre of attention

We hope you enjoy!!


To join commit to 6:

Jun 16, 2021
Ep. 259 - 3 tips to increase motivation

This episode is all about motivation:

- Genetics and motivation

- Evidence based advice to increase motivation

- The motivation paradox

- Diet considerations


Jun 14, 2021
Ep. 258 - Sayings we hate

Up close and personal trainer Episode with Shona.

Being a scorpio

Sayings we hate

Virtue signalling


Jun 11, 2021
Ep. 257 - Vaccine update with Hannah

We have the incredible Hannah Ritchie on the podcast today for a vaccine update.

We discuss some of the common fears around vaccines including:

Blood clots,
Long term side effects.

We also touch on long covid, covid rates, antivaxxers, a 3rd wave, travel and covid variants.

I hope this is helpful and useful!

Jun 09, 2021
Ep. 256 - the value of coaching & attributes of success

Solo episode:

The value of coaching (it is not meal plans)

Survivorship bias

The attributes of success

'You can’t get upset about the results you didn’t get from the work you didn’t do.'

How to increase your calories & lost more fat


Jun 07, 2021
Ep. 255 - Binge restrict cycle

Andy is here for a Q&A in the commit to 6 group:

Some really awesome Qs (I always say that but they REALLY are!)

- Perfect day exercise

- Can you get stronger without building muscle and vice versa


- How often you should change your workout

- How hormones influence fat loss

- Your genetics

- Visceral Vs subcutaneous fat


Jun 02, 2021
Ep. 254 - Perineal massage & Quotes

SHONA is back... it's only been a week but I've missed her.

We discuss:

Perineal massage which is apparently very similar to putting in contact lenses

The menopause

Food preoccupation

And  quotes



May 30, 2021
Ep. 253 - The cutting/bulking cycle needs to die

Q and A with Emma and Andy.

We cover some AWESOME questions from the commit to 6 group and committed check ins topics include:

Aging and weight gain
The cutting/bulking cycle and long term muscle mass gain
'Functional' exercise
Subjective Vs objective hunger
When to move to maintenance


May 28, 2021
Ep. 252 - overtraining

Do you exercise a lot and have a fear of reducing that amount of exercise?

Hopefully this podcast can help you get your head around this.

Starts with a little pep talk on effort and regret too.


For coaching head to:


May 27, 2021
Ep. 251 - Not toxic positivity & winning twice

Solo episode on positivity.

How to stop letting minor annoyances ruin your enjoyment of life.

Also some chat about AFmentors and why helping others win is like winning twice!


May 21, 2021
Ep. 250 - It's not lack of ability (Q&A)

Q&A from Commit to 6 coaching group.


Are you failing to meet your goal because you dont want it enough?

Cardio and fat loss

Cardio and cardiovascular health

Limiting beliefs


Athlete's not being robots

And much more!


May 19, 2021
Ep. 249 - The big 3 questions! (What, Who, Where)

Solo episode:

This episode discusses broadly how we make decisions, some of the common flaws we have int his area and how to make sure you are making the best decisions.

I also discuss limiting beliefs and practical tools to over come them.

I hope you enjoy!!


May 15, 2021
Ep. 248 - Limiting beliefs (Live)

In this Episode we discuss some limiting beliefs that came up in the Free group,

The power of surrounding yourself with positive people,

And the importance of questioning your own beliefs about your ability.



May 14, 2021
Ep. 247 - Should you always set goals?


We discuss a post from the commit to 6 group on goals.

We go deep!

This is a must listen episode.

We also discuss the most underrated vegetable..


May 12, 2021
Ep. 246 - BONUS Q&A

Q&A from the free group.

Lots of great Qs, also ft. lots of laughing

Topics include:

Aggressive dieting,

C- sections,

Recovery from ops,


The name SHIVON.


May 10, 2021
Ep. 245 - How you FEEL (Free coaching)

The number one reason people don't reach their goals is because they give up.

I want to shift the focus around how you are thinking about your progress to avoid you giving up.

When you dig a little deeper the goal is never really to look a certain way or weigh a certain amount.. it is to FEEL how you think you will feel in that body.

If you want to join the free group click here


May 09, 2021
Ep. 244 - Emma's therapy session

Commit to 6 Q & A quickly turns into a therapy session haha!

We cover:

Why people do photoshoots,

The motivation behind become a PT,

How your partner should support your diet,

The binge dance,

Guano bowls,

The joy of a flat white,

Ruby training,


Getting over the feeling of not being enough.

To sign up for the next intake of Commit to 6 head to:


May 05, 2021
Ep. 233 - A different mindset

The magic of commit to 6 isn't the actions per se its the mindset behind them.

You probably don't need to completely overhaul your diet but you do need to change the way you're thinking about it and that is so powerful!

This episode will help you do that.


May 03, 2021
Ep. 232 - social norms that need to die

The up close & personal trainer podcast is back to discuss social norms that need to die & other important questions like should you shave your pubes before giving birth.


Apr 30, 2021
Ep. 231 - the unexpected cheeseboard

Commit to 6 Q and A

Eating with family and how to enjoy the unexpected cheeseboard,
Tracking or not tracking moving forward,
Good morning Britain man being vile,
Vegan protein,

And much more!



Apr 28, 2021
Ep. 230 - 100% commitment

This is probably what is holding you back from your goals.

Lack of commitment doesn't come from lack of discipline or motivation it usually comes from not truly believing you can achieve your goal.

You can't fully commit to something you don't believe in.

‘The 2% difference between 98% and 100% is the chance you give yourself to opt out’

If you are struggling to meet your goals invest 20mins and listen to this.

I would love to know your thoughts.


Apr 26, 2021
Ep. 229 - Fasting & cognitive function & Self-sabotage

Commit to 6 Q and A

Scale weight
self-fulfilling labelling
Fueling performance
Gym fear
Biggest fat loss struggles
Fasting and cognitive function



Apr 25, 2021
Ep. 228 - bring on the wall & training splits

Commit to 6 Q&A

Shona, Andy and Emma cover:

How to deal with days that throw a spanner in the works

Can you prep for a bodybuilding show without impacting your relationship with food?

Should you say yes more?

The best training splits

Setpoint theory

unilateral exercises and fixing imbalances

And much more!

To join commit to 6 head to:


Apr 21, 2021
Ep. 227 - Money, calories and cognitive biases

Fat loss IS like your bank balance.

And it is for all the reasons people don’t like this analogy

People don’t tend to like the comparison between your bank balance and your calorie balance. The common argument is that it is an oversimplification.

Let me tell you why I think it is a useful analogy and explore some of the very similar cognitive biases that mean we make poor food and financial decisions


Apr 19, 2021
Ep. 226 Athlete mindset, coming out of lockdown, collagen

Commit to 6 Q&A with the coaches:

This week Shona got a new hair cut which was very exciting for us all.

We also answered questions including:

How to move from an athlete’s mindset into imperfect action,

Is it okay to train with DOMs,

Coming out of lockdown and dealing with social events,

Drugs and cocaine,

Why we don’t focus on calorie burn for exercise,

Collagen supplements and much more!


Apr 14, 2021
Ep. 225 - EIQ sneak peek (Toxic positivity Vs the power of positivity)

A sneak peek into the weekly EIQ nutrition seminars.

We cover:

Toxic positivity Vs the power of positivity - Emilia and I tend to have opposing views which always makes for excellent discussions


What to do when you feel fat

Apr 13, 2021
Ep. 224- Mental Models & the power of positivity

If you want to make better and easier decisions then listen to this one.

I discuss how some of the worlds most successful entrepreneurs make decisions.

How to minimise regret.

Why positivity is important beyond just feeling nice.

& much more.



Apr 12, 2021
Ep. 223 - Maintenance & Breaking down mental barriers to over-exercising

In this episode, I discuss my approach to maintenance, my current training, the science behind why minimal effective dose training works, the law of diminishing returns and how to get your head around exercising less if you are prone to over-exercising.

I hope you enjoy it!


Apr 09, 2021
Ep. 222 - Q&A - How long until results? Monitoring recovery & weight gain in hypertrophy

Commit to 6 Q&A episode.

The first week of commit to 6 means lots of awesome questions.

We cover:

Building muscle & losing fat- how long can we keep doing this?

How to monitor recovery?

What to prioritise at the gym?

Insulin & insulin resistance- how do I know if I’m insulin resistant?

Weight gain in a surplus- what you expect (more on this in episode: 170)

Am I eating too much protein if I am over the target?

Should we take vitamins?

Are smoothies a good way to get in fruit and veg?

Why do muscles hurt so much after plyo?

And much more!

Hope you enjoy 😊


Apr 07, 2021
Ep. 221 - Fear of failure

If you have a fear of failure or are reluctant to try things because you're worried they won't work out this episode is for you!

There is an exercise in here too which you should try!

It's been really useful to me.

Hope you enjoy!



Apr 03, 2021
Ep. 220 - The best part of coaching

This is part 2 of the confidence podcast.

I discuss self-esteem, common characteristics of someone with high or low self-esteem and how the right coach can increase your self-esteem.

I also touch on anti-diet and what they miss about good diets and the replication crisis in research.

I hope it’s useful! I would love to know your thoughts:


Mar 31, 2021
Ep. 219 - Q&A - Lack of evidence for water retention with creatine & foam rolling

Q&A Episode with the ESGfitness coaches.

We cover:

Dealing with perimenopause,

Dealing with anxiety,

Scottish politics,

Removing the stigma from seeing a therapist,

How to approach nutrition with children,

Tips to sleep better,

Water retention and creatine,

'Drink more to shrink more'?????

The (lack of) benefits to foam rolling,

Growing calves, mindful eating and body dysmorphia.

If you want to work with us head to:


Mar 29, 2021
Ep. 218 - Building confidence & gaining perspective

In this episode I go over 4 actionable tips to gain perspective that I doubt most of you have tried!

I also break down confidence and self efficacy to give you actionable ways to build your confidence and start HASHTAG LIVIN YO' BEST LIFE!


Mar 27, 2021
Ep. 217 - Your niche & why you should outsource your cleaning

Dr Emil is back to go over some questions we got from personal trainers.

In this episode we discuss:

- Finding your niche
- Identifying your values
- Imposter syndrome
- Charging for your service
- Advertising
- Outsourcing


Mar 25, 2021
Ep. 216 - Your metabolism isn't damaged

Metabolic adaptation is often miss understood.

Here I break down what happens when we diet and hopefully clear this up :)

I also explain reverse dieting and the pros and cons of this.

If you think this could help anyone you know please share it with them - it is really appreciated!!


Mar 23, 2021
Ep. 215 - Q&A Cold showers, emotional eating & planting potatoes

Q &A Episode with the ESGfitness coaches.

We cover:

Emotional eating,

Cold shower experiment,

Going back to 'normal' post lockdown,

Maintenance calories

& soooo much more. Gosh it was excellent. I hope you enjoy!


Mar 22, 2021
Ep. 214 - Dieting is quite hard. Don't make it harder!

Another mindset podcast:

Tips on how to make sure you aren't making dieting harder than it needs to be.

A discussion on delayed reward.

How to stop ruining the journey by worrying about the destination.

Please share if you enjoyed!


Mar 20, 2021
Ep. 213 - Surround yourself with people doing better.

The quickest way to upgrade yourself is to surround yourself with people doing better.

The people who you surround yourself with influence you.

Studies have shown if people around you lose weight, quit smoking, or start doing drugs you are more likely to do so, too.

Don't let yourself be the big fish in the small pound.


Mar 20, 2021
Ep. 212 Q&A - Binge eating, mental blocks & creatine (obviously)

Q &A Episode with the ESGfitness coaches.

We cover:

The difference between binge eating and eating more than you had planned

Mental barriers to taking rest days

Protein requirements - what is optimal? what is realistic? What suits you?

Can you be too patient?

Managing shift work

& soooo much more. Gosh it was excellent. I hope you enjoy!


Mar 20, 2021
Ep. 211 - Applied Fitness Mentoring

This podcasts covers:

A bit about our backgrounds

Why we started AFM

What we want to create

Who its for

Being a good coach isn't enough. If you don't look after your business you can't serve yourself and you can't serve your clients.


Mar 18, 2021
Ep. 210 - Mental barriers to investing in yourself

Investing in yourself is hard, scary and uncomfortable which is why most us shy away from it.

Let me break down the barriers people put up to investing in themselves.

This is going to be useful for anyone with any goals whether that is health, fitness, performance, fat loss, business, career related or self improvement in any way.

Mar 16, 2021
Ep. 209 - Q&A - Commit to 6 sign up is LIVE!

The gang are back for a Q &A and chat.

We discuss:

Parenting advise- how to approach tough topics with kids

Protein timing- are high protein snacks a good idea?

Those scales that measure body fat - do they work?

and much more!

Join the next commit to 6 intake here:


Mar 14, 2021
Ep. 208 - The Donkey paradox

Paralysis by analysis?

Are big goals holding you back from taking action?


No, sign up to commit to 6 here:

haha what a pitch..

Also a few thoughts on believing in yourself & not holding yourself back and rude people...

Hope you enjoy! 

Mar 12, 2021
Ep. 207 - Q&A Tinder tales

The gang are back for a Q &A and chat.

We discuss:

Cheat meal deal breakers

Massage guns

How important is meal variety

'shocking' muscles

& The worst chat up line

and much more!

Join the next commit to 6 intake here:


Mar 11, 2021
Ep. 206 - IWD & Tough truths pt2

This episode includes a short feminist rant & tough truths including:

You are miles from your genetic potential

I can’t actually means I won’t

It’s both empowering and overwhelming to realise you are in control of your results.

No one is better than you but you’re not better than anyone

You can’t always trust what your thoughts are


Mar 09, 2021
Ep. 205 - Q&A - Flexibility is overrated

The gang are back for a Q &A and chat.

We discuss:



Paula Radcliffe

Drugs in sport

Shoes for running

CREATINE (of course)

and much more!

Join the next commit to 6 intake here:


Mar 08, 2021
Ep. 204 - The problem(s) with calorie calculators

A lot of people get hung up on what the calorie calculator says or worse.. feel like a failure because they haven’t got results from following the numbers the calorie calculator told them to.

Let me explain why these are over simplistic, the factors that influence energy expenditure, how vast and complex these are and that it’s totally normal to need some more support.

They tell you what to do but not how to do it.

There are also a few pep talks in here :)

I hope you enjoy,

if you do please give it a share!

Mar 07, 2021
Ep. 203 -Q&A: Does the fitness industry cause eating disorders?

Q&A Ep. with Shona and special guest Boris.

Topics include:

Weight lifting

Trying to fit to all in

Dealing with last minute changes to the plan


Eating disorders & genetics

Much more!

Join commit to 6 here:


Mar 05, 2021
Ep.202 - Q&A: Body types, skin care & Gym intimidation

The gang are back for a Q &A and chat.

We discuss:

HIIT and resistance training in relation to muscle building

Body types

Protein and increased urination

Skin Care

Health foods and binging

and much more!

Join the next commit to 6 intake here:


Mar 04, 2021
Ep. 201 - Tough Truths

Some tough truths including:

- The weekend is over 40% of your week

- You aren't in a deficit if you're not losing fat

- No one is coming to do it for you

- You don't need to eat more to lose fat

- YOU are the common demoinator

- Your perfectionism is holding you back

- You are comparing yourself to the exception not the rule...Survivorship bias


Mar 02, 2021
Ep. 200 - Increasing calories

This is something almost all of my clients struggle with at some point whether that be in fat loss, maintenance or hypertrophy phases.

So the aim of this podcast is to help you get your head around increasing calories.

I go into why you may need to increase calories even if fat loss is your goal,

The mental barriers to doing this,

The importance of choosing a coach you respect

& much more!

I hope you find this useful.

If you do let me know!!


Feb 27, 2021
Ep. 199- An emotional rollercoaster of a Q&A!

The gang are back for a Q &A and chat.

We discuss:

Cancer heros!


Death row meals

Protein nuances

Brown fat

and much more!

Join the next commit to 6 intake here:


Feb 25, 2021
Ep. 198- Post lockdown anxiety

How do you feel about things going back to normal?





Weirdly underwhelmed?


All of the above?

You are not alone!

This podcasts gives you some tips to help!


Feb 23, 2021

This is the welcome live for the commit to 6 group.

If you are interested in a sneak peak into the program this is your chance.

Want to join us?

Join the waiting list at

Feb 21, 2021
Ep. 196 - Impatience

Impatience is quite possibly the reason you’re not getting results.

If you are frustrated by lack of results YOU NEED TO LISTEN TO THIS!!!


Feb 20, 2021
Ep. 195 - The courage to go against societal norms with Emil

I have the pleasure of having Dr Emil on the podcast for some life chats.

We discuss:

Going against conventional and societal norms

Money and happiness

Keto experiments

Finding your goals and values

Living a life that is purposeful


Feb 19, 2021
Ep. 194 - Sunk Costs

Today's episode is on the sunk cost fallacy.

Sunk cost is the tendency to plow more resources into continuing in the wrong direction because of your initial investment in time, money, effort.

It’s staying in a loveless marriage because you’ve been married for 10 years.

Continuing to walk in the wrong direction because you’ve already walked 2 miles that way even though you are going the WRONG WAY.

Putting more money into a failing business because of your initial investment.

I also discuss how you can channel this into using sunk cost to your benefit.


Feb 17, 2021
Ep. 193 - Q&A - Pride & Vanity

The gang are back for a Q &A and chat.

We discuss:

Full Vs Partial Range of motion


Pride in your acheivements

How to create ab definition

and much more!

Join the next commit to 6 intake here:


Feb 16, 2021
Ep. 192 - No one does what you do better than you

This podcast should help you think about what makes you different an unique.

In a saturated market how do you stand out??

I also talk about how amazing Andy and Shona are.. if you don't follow them already you should:



Feb 13, 2021
Ep. 191 - Hunger regulation & fat loss drugs

How obesity medicine works, the misconceptions and stigma around drugs for weight loss and the important of understanding hunger regulation.

This episode goes into leptin, leptin resistance and how body builders may have more in common with obese people than we think!

I also read out a really thought provoking client email


Feb 11, 2021
Ep. 190 - Concussion in sport, sitting with feelings

The gang are back for a Q &A and chat.

We discuss:

Come back after injury or illness

Commenting on other's appearance

Concussion in rugby

Sitting with your feelings

HRT and menopause

and much more!

Join the next commit to 6 intake here:


Feb 10, 2021
Ep. 189 - fitness over fatness

Why most diets fail

A better way to approach health

The importance of fitness for health

Noticing and changing unhelpful thought processes


Feb 09, 2021
Ep. 188 - Reframing stress

If you worry about stress and especially if you stress eat this podcast is for you.

Give me 15mins of your time to change your view on stress


Feb 08, 2021
Ep. 187 - Endurance physiology & the secret to success

Solo podcast answering the question:

What makes a good marathon runner.

And I share THE secret to success


Feb 06, 2021
Ep. 186 - TikTok, Diet breaks and 'the ick'

The gang are back for a Q &A and chat.

We discuss:

Diet breaks


Emotional eating in men

confusing anti diet messaging



Join the next commit to 6 intake here:


Feb 05, 2021
Ep.185 - Puck yes or no (productivity pt.3)

The art of saying no more so you can say yes when it matters.

Avoid the temptation to say yes to everything and instead choose your yes's and turn up 100%


Feb 03, 2021
Ep. 184 - The only way is through

The gang are back for a Q &A and chat.

We discuss:

Some deep questions to start

When to tough love

Sugar cravings


Committed program

Training volume

Join the next commit to 6 intake here:


Feb 02, 2021
Ep. 183 - Using self compassion to remove fear of failure

I used to think self compassion was wishy washy crap for hippies who wanted an excuse to accept mediocrity, avoid hard work and meditate all day.

Needless to say I was wrong and here is a podcast all about why self compassion will make you more proactive, procrastinate less. enjoy life more and remove your fear of failure.

Give me a tag on instagram and let me know if I have managed to change your mind:@ESGfitness

to work with me head to:

Feb 01, 2021
Ep. 182 productivity part 2

The pit falls of charging for your time not your value

Trading time for money and why people under charge

Productivity tips that don’t just save you time they make you time

Why bigger problems are better but how to get around it



Jan 31, 2021
Ep. 181 -Productivity pt 1

Productivity pt 1

Creating a career you love by moulding your role in your business around things you like doing.

When to refer out to increase productivity and enjoyment

& how to become more productive by working less



Jan 29, 2021
Ep. 180 - How to make the best decisions using cost:benefit calculations

How to use the cost benefit principle to make better decisions in your life and avoid regret

I use a cost: benefit calculation to decide whether something is actually worth doing.

It involves asking 2 simple questions:

What is the benefit of this action and does that benefit out weigh the cost?

This will help you decide when to stop fat loss, when to add a workout, when to buy another fluffy pillow... (you'll see)


Jan 28, 2021
Ep. 179 - Building abs, drugs in sport & Heart rate

The gang are back for a Q &A and chat.

We discuss:

Drugs in sport
Heart rate and health
How does Caffeine give you energy
Building Abs
Genetic potential  

Join the next commit to 6 intake here:


Jan 27, 2021
Ep. 178 - Perfectionism pt2 & Success shadows

A different way to look at perfectionism.

The notion of success shadows:

Your biggest strengths can also be your biggest draw backs

& how you can minimise this and find positives even in your 'problematic' traits.


Jan 26, 2021
Ep. 177 - Q&A - Transgender athletes & surprising correlations

The gang are back for a Q &A and chat.

We discuss:

Work ethic in pro footballers (not all)
Transgender athletes
Surprising correlations
The composition of your extra calories for building muscle

Join the next commit to 6 intake here:


Jan 24, 2021
Ep. 176 - *Topic* Fear of ageing, Exercise & Heath, Menopause

Ep. 176 - Fear of ageing, Exercise & Heath, Menopause

Emma explores the fear of ageing

The anti ageing effects of exercise

How to change your mindset so that you don’t have to live with regret

For coaching heard to:

& let me know what you thought of the podcast @@ESGfitness on twitter/instagram/Facebook

Jan 24, 2021
Ep. 175 - *Topic* The science of building muscle at home!

Debunking the myth that you cant build muscle at home with minimal equipment by taking a walk through the science of building muscle.


Jan 23, 2021
Ep. 174 *topic* - The environmental cost of your diet

Hannah is back to discuss the environmental cost of your diet

We explore:

What climate change/ global warming is.

What the environmental cost of different aspects of your diet look like.

The changes we can make that would have the biggest impact.

And here is a new one.. how little protein could you get away with eating?

In this podcast you will discover that you don’t have to go full vegan to reduce your carbon foot print.

You also may be surprised the advice around packaging , organic food, protein and eating local.


Jan 22, 2021
Ep. 173- *solo* overcoming procrastination & perfectionism


Moving away from a perfectionist mindset has quite literally changed my life (I am aware of how cheesy that sounds)

I discuss the impact of starting. How going from 0-1 is the hard part but is the part that causes the most impact.

How a perfectionist mindset holds you back in every area of your life and how to avoid it

If this doesn’t motivate you to start nothing will haha!

I hope this was useful. I would love to hear your thoughts @ESGfitness

Jan 21, 2021
Ep. 172 - Q&A- when will I see results?

The coaching team are back for another Q and A episode. Some brilliant topics including:

How long until I see results?


Ice baths & passion!! plus some hate mail

Puppy training

An exercise physiology class haha


Jan 20, 2021
Ep. 171 *Q&A* - unsupportive partners & motivation in the winter

I am joined by Coaches Andy and Shona to go over some really awesome client questions including:

How to stay motivated during cold, dark, wet winters

Hormone replacement therapy & fat loss

Rest days

Comparing yourself to others

The important of resistance training independently of other forms of exercise


Jan 19, 2021
Ep. 170 *solo* - what to expect when the goal is building muscle

Gaining weight after a diet when trying to build muscle is something that a lot of people stress out about

(especially us women)

Most can accept that they need to be in a surplus for significant hypertrophy yet don't want to gain weight.

In this podcast I go through how much weight you can expect to gain (using myself as an example and also people starting from higher body fat levels)

I discuss what the optimal body fat% is for building muscle,

Realistic rates of muscle growth,

Quite a large side track into leptin haha,

The mindset around building muscle and that it may feel uncomfortable- lean into discomfort.

If you would like some help building muscle head to


Jan 18, 2021
Ep. 169 Keto, the ketogenic diet, ketones & ketosis

What is a ketogenic diet?

What are the pros and cons?

What’s all the fuss about ketone supplements?

Is keto better for fat loss?


Jan 16, 2021
Ep. 168 *UCPT* - Personal trainer deal breakers

The up close and personal trainer podcast is back!!

We discuss personal trainer deal breakers.

How important is it to you that your PT behaves a certain way and what puts you off?

And is it important they have the same morals/values/beliefs?

Give us a tag and let us know!


Jan 16, 2021
Ep. 167 - Minimum effective dose, putting on muscle, 80/20 rule

Q and A episode with Emma, Andy and Shona.

We cover:

Minimum effective dose exercise

Putting on muscle with lifting experience and in a deficit? is it possible? is it likely?

The 80/20 rule and a lot more!


Jan 12, 2021
Ep. 166 - the sh*t diet rebuttal - here is how to set up a sensible fat loss diet

There has been a lot of anti- diet chat recently. Predominantly focused around ‘diets don’t work’ and then the comeback ‘no, crap diets don’t work’ - neither is particularly useful without a better option so that is what I am giving you.

In this podcast you will learn how to set up your sustainable fat loss diet and why!

Please share with anyone who may find it useful and if you would like extra help then head to

Jan 10, 2021
EP. 165 - book suggestions, being woke, genetics of building muscle

Another Q and A episode where Emma is joined by Shona & Andy.

Topics include:

- Book suggestions
- not having DOMs
- Being woke
- Anti diet
- Building muscle & genetics
- Shift work

& more!

If you want to join us head to

Jan 08, 2021
Ep. 164 - Anti diet, kettlebells, stress, caffeine & supplements

Some absolutely awesome questions from the group this week!!

Lots of topics covered including:

Anti diet, kettlebells, stress, caffeine & supplements


Jan 07, 2021
Ep. 163 - EIQnutrition - do you want to be a better coach?

Are you interested in learning more about nutrition either for yourself or to improve your coaching service?

If so, EIQnutrition is the course for you.

In this podcast we chat about the course and what you can expect.

For more information need to:

Jan 06, 2021
Ep. 162 - Does winning matter to you?

Q and A with Andy AND Shona!!

Woooo full team.

And an interesting discussion on winning mindsets

We hope you enjoy! Let us know your thoughts


Jan 04, 2021
Ep. 161 - Everything you wanted to know about Vaccines

I am joined by the Amazing Hannah Ritchie who is a researcher for

We discuss everything you could want to know about the vaccine in a non bias, non judgemental way.

Hopefully this helps anyone feeling anxious about whether to take the vaccine or not.

We cover:

What a vaccine is
Why we have mutliple vaccines
How long it will take to roll out?
How long until you are immune?
What is herd immunity?
What is the success rates?
What happens if I dont take the vaccine?
What are the risks and known side effects?
And much more..

If you think it would help others please share :)

Jan 02, 2021
Ep. 160 - reframing home workouts, external validation & how not why

Q & A episode with Coach Andy:

We cover lots of topics including:

Getting back on track after illness and Christmas,

Binge eating,

External validation,

Focusing on the how and not over obsessing about the why

And much more!

To find out about coaching head to

Dec 31, 2020
Ep. 159- Whats different about how we coach?

If you are thinking about joining commit to 6 or signing up to 1-1 coaching have a listen to this :)

Emma discusses the importance of moving away from a perfectionist mindset and how we emphasise this in our coaching

Dec 29, 2020
Ep. 158 getting back on track after indulgences

Emma and Shona have a Christmas debrief and discuss:

Commit to 6

How restriction can be a good thing

Measuring body composiotion

Getting back on track after a week of 'binging'

If you are interested in joining commit to 6 head to:

Dec 28, 2020
Ep. 157 - how to measure fitness

Q&A episode with Shona:

- Measuring fitness
- Intuitive eating in an obesinogenic environment
- Body Composition changes
- Diffusion of social responsibility

and more!


Dec 25, 2020
Ep. 156 - CBD, Decision fatigue, weight gain

LIVE from the commit to 6 free group.

Q and A including topics:

CBD oil

Will power and decision fatigue

How to get over acute weight gain..

Join us:

Dec 23, 2020
Ep. 155 - Welcome to the FREE GROUP

The first live form the Free 10day Commit to 6 group.

Shona and Emma discuss:

Why we are doing a free group

How to get the most out of the 10 days

The principles of commit to 6 (Imperfect action)

Questions including:

gym intimidation
identifying as being over wieght
how to program your training
Why IG models and progressive overload


Dec 21, 2020
Ep. 154-*UCPT* Overrated in the fitness industry

WE ARE BACK with the up close and personal trainer podcast

We go over the LIZZO situ,

You're overhyped fitness (and non) thing,

The evolution of penis size,

The environmental cost of protein rich diets

And much more!


Dec 17, 2020
Ep. 153 - Q&A with Shona

Sunday afternoon catch up with Shona.

We discuss productivity and the importance of structure for any goal.

Shona offends everyone by comparing male PTs to Arnold clark sales men

Hope you enjoy!

Dec 16, 2020
Ep. 152 - The importance of Muscle for Health

One of my favourite topics!

I talk about the under appreciated importance of muscle in health and the significance of muscle mass in prevention and recovery from illness.

as well as the science behind muscle's role in the development of type 2 diabtes

I hope you find this useful and interesting!

Dec 13, 2020
Ep. 151- Perfectionist mindsets, genetic potential & fasted training

We are back for another commit to 6 Q and A

We cover:

- Tools for reduced anxiety over the Christmas period

- Perfectionist mindsets

- Fasted cardio

- Genetic potential

- Deadlift alternatives

And more..


Dec 10, 2020
Ep. 150 - Anxiety around Christmas

Q & A Ep with Coach Shona

If you want support towards your goals head to & apply for coaching.

Dec 07, 2020
Ep. 149 - Q and A

Commit to 6 group Q and A

We cover:




Opportunity costs,

Muscle protein synthesis,

Meal timing around workouts and real world significance,


and more!

If you are interesting in coaching head to:

Dec 03, 2020
Ep. 148- are you putting too little pressure on yourself?

Some of my thoughts this week.

As ever, I love to hear yours too so tag me in your feedback :)


Dec 03, 2020
Ep. 147 - Q&A with coach Andy

Andy and Emma explore client questions from the week.

To find out about coaching head to:

Nov 27, 2020
Ep. 146 - Intent matters! (solo ep.)

The why behind your actions matters!

The same action can be healthy or unhealthy depending on why you're doing it.

Let me explain and increase your enjoyment of diet and exercise..


Nov 26, 2020
Ep. 145 - Don't apologise for being a strong woman

Q and A with Coach Shona.

We touch on coaching approaches

When you need tough love .. and when you need more support

Workout V steps

Strength workouts

Should I add a workout?

and...Suggestions for Emma's new haircut

Nov 22, 2020
Ep. 144 - You don't need to justify your goals!

Awesome Q and A with Andy


Discussion on hypertrophy/ fat loss goals

When to move from fat loss (WHENEVER YOU DAMN WELL WANT!!)

Metabolism myths

and much more..

For coaching

Nov 20, 2020
Ep. 143 - unpopular truth: You're not over worked

Harsh truth time..

You’re not burnt out because you are working too hard.

It’s the not setting boundaries, not coming off social media and doing low level, low productivity work constantly that is burning you out.

You aren’t working too hard you are working for too long with zero out put. You’re ‘working’ all the time but you never actually focus and quite frankly your productivity is shit.

It is like trying to build muscle by doing 100s of body weight squats rather than actually lifting some weight and creating an adequate stimulus for growth… and then resting and recovering so that growth can occur.

The idea behind rest, recovery and adaptation is that you are able to come back and work harder.. not that you work less hard.

It is easy to fall into the trap of long hours and achieving very little. But you feel like you’re hustling because you’ve been on your laptop from 6am to 11pm. This is almost bred into us given how we are usually paid - for time not productivity.

Sure, you might be burnt out but it’s not because you’re working too hard.

And anyway, it’s not really about working harder, I am not telling you that you need to work harder… it’s about working smarter.

- Make a plan
- Set time
- Set boundaries
- Turn off the internet
- Have defined tasks/ a to do list

& do some focused work without distractions.

You will be amazed how much you get done in an hour if you turn your phone/the internet off and actually focus.

That way you will get more and higher quality work done AND have time to switch off/ relax.

I would love to know what you think: @ESGfitness 

Nov 18, 2020
Ep. 142 - How much of the extra calories go to fat?

AMAAAAZEEEE Q and A with coach Shona.

No other way I would like to spend a rainy Sunday evening.

Many topics covered .. some high lights include:

- How to program for optimal Hypertrophy
- What happens when you over eat?
-How much of it goes to fat and how long does it take to see this?
- Eccentric exercises.. pros V cons and who should be doing them.
- Is yoga good for injury prevention?

Lots of love,

LADY Emma Storey-Gordon

Nov 15, 2020
Ep. 141 - Carb fear & Vegan protein

Q & A with Andy:

Anti depressants & weight gain

Carb fear

Vegan protein

& more!

I would loooovveee if you like, share subscribe if you enjoyed this episode.


Nov 10, 2020
Ep. 140- Commit to 6 Lockdown Welcome!!!

Everything you need to know to get set up and a big welcome from Shona and I :)

Nov 09, 2020
Ep. 139 - Is comparison the thief of joy?

Bit of a brain dump of something I have been pondering about comparison being the thief of joy

Have a listen.

Would love to know your thoughts..

Nov 08, 2020
Ep. 138 - Mind-muscle connection

Client Q and A

Lots of topics including:

Werewolf vaginas



Mind-muscle connection

and more! if you want to join us for coaching :)

Nov 05, 2020
Ep. 137 - Nutrition for personal trainers

Emilia and Emma talk to Ant Park and the Pure gym PTs about how to support your clients with nutrition.

We also cover what you can be doing for your business during lockdown.

And We discuss the EIQ course and what makes us different.

If you have any questions or want to learn more about EIQ head to:

Nov 04, 2020
Ep. 136- Lockdown 2.0 and ketogenic chat

Emma & Shona hop on a live in the commit to 6 group to discuss lockdown 2.0!

You will all be supported and come out the other side closer to your goals.

If you need help - ASK. Do not suffer in silence- a problem shared and voiced is a problem halved.

We also discuss ketogenic diets.

& hair extensions.

if you want to join commit to 6 for lockdown head to

Nov 01, 2020
Ep. 135 - a healthy pregnancy

Shona and Emma discuss how to have a healthy pregnancy as well as some dos and don'ts

Oct 30, 2020
Ep. 134 - Why are gorillas so muscly?

Andy and Emma discuss:

Gene editing
Brown fat
Eating out
Imperfect action
Why we idolise celebs

and more...

Oct 27, 2020
Ep. 133 UPCPT: did shona steal her dog from a loving Romanian family?

This week Emma and I discuss:

The Romanian Dog Adoption Conspiracy

Instagram Psychologists

Feeling the need to do Mental Health Work

Then Shona gets to know the “real ESG” with some quick fire questions

Oct 22, 2020
Ep. 132 - You are never too old!

Andy and Emma answer client questions and give some tips to reduce stress which you haven't tried before..


Oct 20, 2020
Ep. 131 - When to start building muscle?

Lots of awesome questions.. as usual.

Switching from fat loss
Performance Goals
1 rep max testing
getting enough fat in your diet
managing hunger and more.. for coaching 

Oct 12, 2020
Ep. 130 - less Rolex flexing

Q and A episode with coach Andy

Plus a little rant on vulgar PTs

Oct 07, 2020
Ep. 129 - Diet V Anti diet

I often like to frame fat as something you have NOT something you are.

Today I discuss why I will continue to do that.

And why both diet culture and anti diet culture are ridiculous.

It is a crazy time that we live in where diet culture assumes everyone wants to lose fat and anti diet culture assumes no one wants to lose fat and we should all just be happy the way we are.

Well I will stay firmly in the HUGE grey area in-between diet culture and anti diet culture where I believe if you want to change to better yourself then you bloody well can.

& you don’t have to justify that

One of the most amazing things about life is that we can change almost anything to some extent. Sure, love yourself but love yourself enough to work on yourself and change yourself , upgrade yourself to a better you. Thats what life is all about.

Oct 07, 2020
Ep. 128 - UCPT - the mindset shift from fat loss goals

An up close and personal trainer podcast with Shona.

We have a lovely catch up and then delve into setting goals for the rest of 2020 and the mindset shift from weight loss to maintenance or building


Oct 02, 2020
Ep. 127 - is having abs worth it?

Client Q&A with coach Andy

Topics include:

Diet breaks
Deload weeks
How to increase volume
is having abs worth it??

Sep 29, 2020

Shona is back for an unclose and personal trainer episode YAAAAY.

We discuss people changing

Making decisions


Sep 22, 2020
Ep. 125 - Q&A - self fulfilling prophecies & how to approach sugar with kids

Andy and I answer client questions including:

Metabolic adaptation
Strength V power
Drop sets or eccentrics?
Sugar and kids
Sleep and muscle growth
Self fulfilling prophecies

and much more

For online coaching head to

Sep 21, 2020
Ep. 124 - Stop avoiding the problem and work on your confidence

A quick one from me today.

Many people think that just avoiding certain foods or not having them in the house will solve the problem. It won't. You are avoiding the problem.

Have listen and let me show you how to face the problem head on

For coaching head to

Sep 18, 2020
Ep. 123 - fasting, bloating, supplements

Q&A ep. with coach Andy

We cover the questions from the commit to 6 group including


and much more.


Want to join the next commit to 6?
Head to 

Sep 09, 2020
Ep. 122 - Economics and fat loss - why you should start now

What we can learn from economics about making decisions & fat loss .. and some relevant examples.

This is a must listen!

If you implement this process it will improve your decision making skills and change your life.

Share and tag me if you found it interesting


Sep 04, 2020
Ep. 111 - Lucy Spraggan

I have the magnificent Lucy Spraggan on the podcast this week.

We discuss everything from giving up alcohol to the impact of corona virus on the music industry, her coming out story and many tangents in-between.

I hope you enjoy!!


Sep 04, 2020
Ep. 110 - Fibromyalgia to body building queen!

Introducing my right hand woman Nicola.

Most of you already know her but I am sure you will learn a lot about her background and what makes her a) such an amazing human and b) such a brilliant and caring coach.

I am also VERY excited to say that she will be coaching on commit to 6.

We talk a lot about chronic pain. Our experiences and how there is a light at the end of the tunnel!

I really hope you enjoy this one.

Please share and tag us if you’ve found it useful or you have thoughts :)

Em x


Sep 01, 2020
Ep. 109 - Reframing hard work

In this episode we discuss

Reframing your mindset


We realise Andy doesn't understand what anonymous means

Cues for squats

And much more!

Aug 26, 2020
Ep. 108 Enjoy the damn holiday!

Q and A episode with Coach Andy


Not allowing your mindset to hold you back


Gmail letting us all down.. for coaching

Aug 21, 2020
Ep. 107 - Up close & personal trainer episode!

Shona is back and we have a lovely chat!
A few deal breakers.


Aug 19, 2020
Ep. 106 - Check in reviews and Q&A with Coach Andy

Q and A with Andy

We cover:

- Barbel V Dumbell
- Moving into a muscle building phase
- Food volume and fat content of your diet
- Peri menopausal workouts

Lots more!!

Enjoy :)

Share and Tag us if you enjoy - we love that!

Aug 18, 2020
Ep. 105 - Post back surgery


I am back! Feels like ages (has been less than a week)

I feel REALLY anxious so used this podcast to distract myself by answering some awesome Qs from check ins:

- The importance of protein recap
- The difference between negative self talk and tough love
- Heart rate max
- Workouts Vs steps for fat loss


Thank you everyone for the kind messages and support.

Lots of love! xx

Aug 17, 2020
Ep. 104- Shame, fit shaming, fat shaming, shame shaming.. all the shaming.

In this episode we discuss shame in various forms.

& Our thoughts and experiences.

As ever on the up close and personal trainer podcast, we are not experts. We just like discussing things!

Em&Sho x

Aug 06, 2020
Ep. 103 - Dealing with illness and injury - the come back!

Q and A Episode with Coach Andy.

- why 100g protein?
- snacking V meals
- Short sharp sessions
- Metabolic adaptation


Interested in coaching? head to:

Aug 04, 2020
Ep. 102 - Andy comes on the up close and personal trainer podcast for some deal breakers

Our first guest!

We discuss some deal breakers..

Listen in and see if they would be deal breakers for you too..

Aug 01, 2020
Ep. 101 Positives not negatives, Cravings, disassociating food & emotions

Another Live Q and A for the coaching group.

Some topics covered:

- The gyms aren't opening but let's focus on what we can control

- Cravings - should you listen to them?

- Disassociating food and emotion

- intermittent dieting


Enjoy the podcasts and want some help reaching your goals?

Apply for coaching below:


Aug 01, 2020
Ep. 100!!! - Completing Tinder.. and new Government obesity chat


This week we discuss the new measures the government are taking to tackle obesity and then move on to a Q and A.


Rest days
Completing Tinder while losing fat

And much more,

If you enjoy please share, rate, review and all the lovely stuff.

Thank you!

ESG xx

Jul 27, 2020
Ep.99 - Do you need an expert?

Q and A podcast with Andy

We cover:

- How to come out of lockdown
Recap on holidays and eating out/ social occasions

Why you might not want an expert

Commit to 6 principles and key words

And lots more


Jul 16, 2020
Ep.98 - *UCPT* Rule 34

Up close and personal trainer podcast

Weird Fetishes
Rule 34
Deflating bosu balls

And also some coaching thoughts..

Jul 15, 2020
Ep.97 - Empty Calories

Q&A episode

- Too much data - HR, steps, sleep, food tracking, energy expenditure etc etc

- Muscle protein synthesis and fasting

- Can I be in a bigger deficit?

- What happens if I eat too little and plateau?

and lots more..

You can join the next commit to 6 intake at

We start 20th July!

Jul 08, 2020
Ep. 96 - investing in yourself

Something a little different from Shona and I in this one.

Really enjoyed this podcasts.

We discuss investing in your future but balancing that with enjoying the present.

We also talk about the importance of your actions aligning with your values.

If you enjoy please do like, share subscribe!

Lot's of love!

Jul 07, 2020
Ep. 95 - Joe wicks tells us alcohol blunts fat burning

This is one of my favourite episodes ever! (and we are on ep. 95!!)

Topics include:

How many grams of fruit and veg?

do avocados spot reduce fat?

if you were in a 350 cal deficit on one day, is that 1/10th of a pound literally going to leave your body that day, or does it accumulate and fluctuate over time and drop off later?

Muscle engagement cues

Joe wicks tells us alcohol blunts fat burning

Is yoga good for injuries??

For coaching head to

Jul 04, 2020
Ep. 94 - UCPT: “To all my friends in the LGBTQ community centre”

Upclose and personal trainer episode.

We discuss:

Condoms being to small
moon cups and more..


Jun 29, 2020
Ep.93 - Introducing Shona


We have a new coach at ESGfitness.

Shona Denovan. One of the kindest, funniest and most genuine people I know. It is an absolute honour to have her join.

Shona brings so much to the coaching team.. it is fair to say Andy and I aren’t exactly pro at yoga or crossfit but I now feel like we really do cover all bases as a team. One of the best things about working with us is that you don’t just get one of us, you get all of our expertise and experience.

In this episode we talk a bit about Shona’s background and how she got into coaching.


Jun 26, 2020
Ep. 92 Q&A - Diet secrets


Such good questions this week including:

- Every question you wanted to know about metabolic adaptation and how it applies to you (thank you Hannah!)

- What happens when you start building muscle? Can you build muscle without putting on fat?

- How to deal with lockdown easing

- Does your stomach shrink?

- Weighted vests

And more..

If you want to join commit to 6 or you are interested in 1-1 coaching head to


Jun 25, 2020
Ep. 91 UCPT- unpopular opinions

In this episode, we talk about a lot of things including:

How we have changed since the start of lockdown
Politics (for some reason)
How to answer the phone
Many unpopular opinions

And more..

We hope you enjoy and please send your unpopular opinions to:
@ESGfitness and @Shonastrong

Jun 23, 2020
Ep. 90 UCPT - Onlyfans and collarbones

WOOOOOFFF do we have a packed episode this week!? (spoiler: yes)

This week we discuss the following:

Shona's poor dog's injury

Why Emma finds Collarbones sexy


Would you date a Cop?

Harvey Weinstein's bits

The best way to come out


Jun 19, 2020
Ep.89 Cellulite, Stress & night time eating

Hello & Welcome!

In this episode we cover:

- Cellulite
- Night time eating
- Stress
- Training in the morning
and more..


Jun 17, 2020
Ep. 88- VO2 max, Soy & Calorie calculators

Hello & Welcome!

In this episode we cover:

- VO2 max - what is it and is it useful?
- Hashtag Carbon removal - will it catch on??
- How fat leaves the body
- Why Emma doesn't like Calorie calculators
- Intolerance tests
and more..


Jun 15, 2020
Ep.87 - Crossfit (or not) & pelvic floor

Shona joins for one our chats we talk about many things including:

The racist crossfit saga

If you can actually spot reduce fat

Celebs transformations

Pelvic floor exercises


Jun 09, 2020
Ep 86 - Are eggs bad?

Lots of topics covered including:

What is more important calories or protein?
Should I go over my calories to meet my protein target?

Calories burned on fitbits/ apple watches

Optimal activity for health

What's the deal with eggs?

And more.. 

Jun 08, 2020
Ep.85 Q&A- How much fat can you lose in a week?

In this episode I cover:

Body recomp


How much fat you can lose in a week


Body fat % scales

And why I happily refunded 2 commit to 6 sign ups


Jun 04, 2020
Ep. 84 *UCPT* - Satiated

Are these wedding vows a deal breaker?

My wife is called Emma

She’s so hot she makes me tremma

She makes me thirsty and gives me phlegma

Just like Nelly i have a dilemma

we’ll have our honeymoon in Vienna

Jun 03, 2020
Ep. 83 - why you might not need to drop your calories

Q & A episode with loads of awesome questions:

How do you stay on top of research if it takes so long to publish

Working offshore

Cycling with DOMs

Recovery nutrition

Micronutrient absorption

and more


May 27, 2020
Ep. 82 *UCPT* Homophobes hiding in bushes

Some brilliant tips to live your life by.

We explore a listeners homophobic experience and why shona looks like a lesbian

Also why so many lesbians play football

Ending in the usual style: Deal Breakers




May 26, 2020
Ep. 81 *UCPT*- nipple & coregasms

In this week's up close and personal trainer podcast we discuss:

- The stats around lesbian orgasms
- Shona's most boring day in lockdown
- Is having a penis a deal breaker?
- Nipple orgasms
- Shona's coregasm

& also some more serious discussions on if you need to be 'in shape' as a personal trainer

Do let us know if you enjoy and feel free to message us any dating situations you want us to unpick

Lots of love,

Shona & Emma


May 19, 2020
Ep. 80 - Muscle memory, should I lose fat before building muscle.. &more!

Solo ESG podcast

Topic covered:

Should I still try to build muscle at home?

Do I need to be at a lower bf% to build muscle?

Acid reflux

Can you change shape without losing weight?

Can you be in too big of a deficit to lose weight?

Can you get newbie gains again?

Body acceptance

Rep ranges for body composition

Emma gets far too excited about a study..


May 17, 2020
Ep. 79 UCPT - bet you didn't know your vagina could do this..

Up close and person trainer podcast with Shona.

As usual many areas covered. Many topics explored.


May 13, 2020
ep. 78 - Q&A How much protein why & when?

Q & A ep. with coach Andy

Is pilates over rated?

What are the benefits of ice baths?
(is there any)

How much protein at each meal is optimal?

Why blanket protein targets aren't applicable to everyone


May 09, 2020
Ep. 77 - UCPT- fitness industry dramas

Shona whispers deadlifting cues

We talk about dramas from this week

We talk about parenting

We talk about many other things.

Please enjoy, share, rate etc



May 08, 2020
Ep. 76 (UCPP) guess the longest poo..

Up close and personal trainer episode

We answer a listeners question about online dating

We read out some 'facts'

We would like to know how your same sex weddings went..

If this entertained you during lockdown please share with a friend :)

Apr 28, 2020
Ep. 75 - Hunger cues & body's needs


We cover questions from this week's check ins including:

Building muscle at home

Are hunger cues good indicators of what the body wants

How to get the biggest bang for your tracking effort

Heart rate and effort during workouts

And much more!

For online coaching head to

Apr 28, 2020
Ep. 74 - No Offence, But...

Up close and personal trainer podcast

We discuss sexuality.

Shona has a relevation

We both share too much as usual.


Apr 22, 2020
Ep. 73- Solo Q&A- don't put your life on pause

Solo Q&A episode:

I cover your questions preach about a few things...

- How to build muscle as a female

- The important of stretching

- Extra pressure as an online coach at the moment

Want to join the team? go to: 

Apr 20, 2020
Ep. 72 Gym deal breakers

Up close and personal trainer podcast Episode.

Kissing in a strip club

Vibrams, gym gloves, spitting on your hands, not putting your weights away

Cyber dating

Professions you wouldn't date


Apr 14, 2020
Ep. 71 - Owning yourself: a chat with the girls

Emilia. Carly, Hayley and I have a chat about women's health.

It was meant to be about women’s health but I think it was more about owning yourself, self awareness and confidence.

We talk about being a woman in a male dominated industry, about growing up, about vibrators and hell of a lot more.

Hope you enjoy!


Apr 09, 2020
Ep. 70 - Q&A Egos in the fitness industry

Q & A episode with Andy.

We cover:

Comparing yourself to others

Why we care about effort not times or reps

Activity expenditure in lockdown

Ego in the fitness industry

Our love for our jobs!

If you want to join commit to 6 go to


Apr 08, 2020
Ep.69 - Who should pay?

Up close and personal trainer podcast episode

We discuss things that have been annoying AGGY shona.

Who should pay on a date?

The gender pay gap

Then we talk a bit about tax for some reason

And there is a VERY important announcement at the end

If you enjoy tag us and let us know @ESGfitness @shonastrong 

Apr 06, 2020
ep. 68 - Q & A inc. Home/body weight training tips

Q and A with Andy

- What impact does NEAT have
- Why does your slim friend seem to eat what they want

- I got a delivery half way through.. it was a canoe hahaha

- Sleep tips
-How to manage your day to get the most out of your focused time
- Home/ Body weight training tips

Apr 01, 2020
EP. 67 - Why do men send d*ck pics?

We discuss this complex question 

Mar 31, 2020
Ep. 66 - should you lockdown with your partner?

An important message from Boris

When in a relationship should you lockdown with your partner?


Tales from uni days

Shona talks about feminism


Mar 26, 2020
Ep. 65 - Do 95% of diets fail?

Q & A with Andy (Sorry about the echo!)

We discuss:

It is okay to be upset/anxious/annoyed/frustrated at the moment

splitting up your training

getting in enough protein

running speed

& whether the stat about 95% of diets failing is true..

Mar 26, 2020
Ep. 64 Ain’t no Boris got time fo dat (UC&PT)

An up close and personal trainers episode recorded on day 1 of lock down

Hope we make you laugh :)

Give us a share if you do!


Mar 25, 2020
ep. 63- It starts at the head & ends at the Gooch

Another 'Up close and personal, personal trainers' podcast

Shona talks about bum holes a lot

There are lots of laughs to get you through social distancing

Mar 22, 2020
Ep. 62 - Taking advantage of this situation!

We are here and life goes on!

Let's take advantage of this situation!

We discuss dieting and immune function
Maintaining muscle mass

Whatever happens we will find some positives,

Team <3

Mar 20, 2020
Ep. 61 - Imagine dropping a 20kg plate on your penis

I am still in too much shock to write a description.

Mar 20, 2020
Ep. 60 - How we are going to deal with Corona Virus

I wanted to do this podcast to offer you all a bit of reassurance.

We will do the best we can in whatever situation occurs.

There is no need to stress and there is positives to be found in every situation if you look for them



Want to join the family?

Mar 15, 2020
Ep. 59 - Body building rant

Q and A episode

We cover your questions on:

Stubborn fat
Will you have to lower your calories?
A slight rant hahaha
Giving up smoking
& more..


for online coaching

Mar 12, 2020
Ep. 57 *EmSho* - Chakras, Dried pasta & Cat Milk

Another podcast with Shona

We discuss:

What you would buy in Tesco if Corona virus caused a lock down?
'Women's sport is just a sh*t version of male sport..'
Stories from Yoga retreats in India
& as standard..Deal breakers


Mar 10, 2020
Ep. 56 - Love is blind, sister wives, DJ Rankin

Shona is back and we cover:

Love is blind
Sister wives
DJ Rankin
A few situations
Dating at Frankie & Bennys
High heel deal breakers
& more..


Mar 06, 2020
Ep.55 Body fat levels, leptin, menstrual cycle& more..

Q&A episode with Andy

We cover:

balancing life & body fat

Genetic influences of getting lean

Leptin & menstrual cycle


and much more..

for coaching :

for education:

Mar 04, 2020

This is recorded as a live so sorry if the audio isn't 100%

You can buy your tickets here for the April Seminar.

you won't want to miss this!

Mar 01, 2020
Ep. 54 - Relationship Deal breakers & Motivation types

Shona is back (yay)

We talk about corona virus (please note we know nothing about this)

Then we talk about stick v carrot coaching and intrinsic v extrinsic motivation

And finally, we discuss relationship deal breakers and situations

We hope you enjoy!


Feb 27, 2020
Ep. 53 - the cycle of shit + Q&A

In this episode we talk about:

The fitness sisters seminar!
New commit to 6 starting
The cycle of shit and why I am joining commit to 6
Do you need to eat every 3 hours?
Is insulin important in fat loss?
Should I avoid cardio because of cortisol levels?
Do I need to change my training now the focus is building muscle?

We hope you enjoy!

If you want some help to reach your goals shoot me a message!


Feb 24, 2020
Ep.52 Relationships, Fixed mindsets, amazing memes

A bit of a different podcast this week..

I have Shona on to discuss relationships from attachment theory to the languages of love and everything in between.

If anyone wants to see Shona's Camel toe..


We would love to hear your feedback!


Feb 21, 2020
Facebook live Q & A with Dan

We answer many many questions including:

Dieting (or not) for kids
Getting lean & maintaining performance
Scale weight (as per!)
How insulin works

We hope you enjoy!

Follow dan at @ace_dan_osman

For online coaching see:

Feb 19, 2020
Ep. 51 - Fat loss V muscle gain & Resistance V Endurance training

ESG & Andy discuss your awesome questions..

We cover:

Muscle loss after time off
Endurance training V strength/ resistance training
Fat loss V muscle building - can you have both?
Do you need breakfast?
Can you lose weight without tracking?

And much more!

We hope you enjoy


Feb 14, 2020
Ep. 52 - intermittent fasting; beyond weight loss, Can you use fat to build muscle?

Another Q & A as we couldn't fit all the Qs in last time..

Intermittent fasting; beyond weight loss

Training splits

Can you use fat to build muscle?

Is a calorie a calorie ?

Why do we retian water?

Want to work with us?
you can apply at

Feb 07, 2020
Ep.50 - Valentine's Day, Anti diet, Binge eating &more

Another Q & A episode with Andy. We discuss:

- Anti Diet
- Valentines day
- Binge eating V binge eating disorder
- Personality traits and dieting approaches
- How to put on weight & feel comfortable

@ESGfitness - please tag me if you listen & share with friends/ family if you think it would be useful :)

Feb 06, 2020
Ep. 49 Q&A - the most hydrating drinks & finger up my bum

Ep. 49 Q&A - the most hydrating drinks & finger up my bum

Client questions answered:

The best Hydration drinks

Lifting weights & scale weight

Home core exercises

Set point theory

How to define a successful client

Want to work with us?


Jan 31, 2020
Ep. 48- Will power & Decision fatigue

This episode is all about how to structure your life to make it work for you.

It has been said that will power is needed to accomplish anything worthwhile..

I give my top 5 tips for maximising will power and avoiding decision fatigue.

I hope you enjoy!


Jan 26, 2020
Ep. 47 - what didn't we discuss Q&A

Why sugar isn't the devil

Our fav BS nutrition claims

Leucine supplementation in the elderly

I spend 2 mins trying to say synthesis

Social media

How to stop using food as a crutch

Learning to sit with your emotions

Over training

& off topic chat..

Jan 24, 2020
Ep. 46 - feeling uncomfortable in your own skin & exercise as a coping mechanism

In this episode I talk about feeling uncomfortable in your own skin/body, using exercise as a coping mechanism and/or a way of avoiding facing feelings/emotions.

I also talk about reframing your mindset around hunger and how to eat & train around your menstrual cycle... (or not)


Jan 20, 2020
Ep.45 Q&A: protein timing, mindset, EE & fitness


We cover some great questions including:

- The relevance of protein timing
- Energy expenditure & fitness
- Newbie gains.. again?
- Mindset, dealing with injuries, reacting to bad news



Jan 14, 2020
Ep. 44- Q & A- why am I more hungry after Christmas?

Great Questions:

- Why am I more hungry after christmas
- I talk a lot about taste buds and fat
- Does alcohol evaporate when cooking?
- Hunger and perception - If I am not hungry does that mean I am not losing body fat?
- Squat range of motion


Jan 10, 2020

Welcome to new commit to 6 members

This is some info into why I have created the program the way I have..

I am a strong believer in understanding the why behind recommendations and if you're anything like me if you understand why I have told you to do something you are far more likely to do it and stick to it!

Plus it gives you the tools to implement these things yourself

Anyone not on COMMIT TO 6 - here is an insight into the program..


Jan 05, 2020
Ep. 42 - Does HIIT continue to burn calories after exercise

Lot's of great Qs this week including:

Advice on avoiding the binge/starve cycle

Does HIIT burn more calories after exercise

Why we programme your training

Tips for new COMMIT TO 6 starters!


Jan 04, 2020
Ep. 41- 2020 goals, detoxes & taking it 1 day at a time

ESG goes solo to get a few things off her chest..

Jan 01, 2020

This week we cover some awesome Q and thank those who have contributed so much to COMMIT TO 6 this year:

 - Why doe we lift weights in a deficit ?
- Should I avoid caffeine because of cortisol?
- What about stretching?
- Why Andy Loves animal flow (NAAAT)
- A big thank you & announcement of most nominated COMMIT TO 6-ers :)  


Dec 24, 2019
Ep. 39 Toe cramps & Buffalo Knuckles

Questions explores and answered on:

Toe cramps
Bulking breaks
Mini Cuts
When to measure

Plus 6 tips for dieting

Dec 17, 2019
Ep. 38 - Q&A - Russia, Drugs, Caffeine, Leg press, Carb Cycling

Hello lovely listeners,

In this podcast we discuss many things including:

Russia, Drugs, Caffeine, Leg press & Carb Cycling

Coaching enquires to :)


Dec 11, 2019
Ep.38 - Speaking our truths about positivitiy