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00:00 Welcome and Introduction

02:55 Meal ideas for winter

05:51 The Three to One Method Explained

09:13 Tracking and Accountability in Dieting

11:52 Motivation and Consistency in Fitness

14:48 Aligning Goals with Personal Values

18:12 Understanding BMI and Health

21:01 Strength Training Techniques

25:01 The Zoe 30 Per Day Supplement Discussion

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Electrolytes are useful in specific situations, not for everyone.

Push-ups should be done to your capacity, with breaks as needed.

Resistance training is crucial when using weight loss drugs.

Optimal workout routines depend on individual preferences and goals.

Self-discipline is essential for achieving fitness goals.

Navigating social situations requires planning and self-awareness.

Overeating can be managed by understanding triggers and responses.

Flexibility in fitness routines is important for long-term success.

It's okay to overeat occasionally; the key is to learn from it.

Building self-respect through discipline enhances overall well-being. You can change your environment to support better eating habits.

Understanding the reasons behind cravings can help manage them.

Habitual eating patterns can be unlearned with practice.

Societal norms often dictate our eating behaviors, but they can be challenged.

Short, intense workouts can be more effective than longer sessions.

Taller women may face unique challenges in social eating situations.

Diet culture promotes unrealistic expectations about food intake.

Personalized nutrition is key to effective weight management.

Self-development is crucial for building a positive relationship with food.

Enjoying food doesn't have to mean overeating.

This will teach you how to get out of your own way & achieve more.

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Priority list for commit to 6 *with self development program*

Self-development is crucial for personal growth.

Holidays can disrupt routines, but mindful eating helps.

Overeating can lead to discomfort and regret.

Intentional eating can enhance enjoyment of food.

Reset weeks are essential for getting back on track.

HIIT and Zone 2 cardio both have unique benefits.

Tracking nutrition can be overwhelming for new moms.

Simplicity in meal planning reduces stress.

Understanding rep ranges is key to effective training.

Safety and injury prevention should be prioritized in workouts. Training for strength and muscle can overlap significantly.

Mental resilience gained from training can translate to other life areas.

Life is short; focus on what truly matters.

Tracking food intake is a tool, not the goal itself.

It's normal for tracking to become less strict over time.

Finding the right dose of exercise is crucial for enjoyment.

Exercise should not be viewed solely as a fat loss tool.

Short-term fluctuations in weight don't define progress.

Self-development is key to achieving personal goals.

Coaching can provide unbiased support and perspective.

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I am VERY excited for this as you can probably tell!

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Celebrating small wins can inspire others, especially children.

Parents serve as the primary role models for their children.

Self-care is essential for parents to positively influence their kids.

Generational differences in parenting can shape children's views on health.

Nutrition choices, like cooking oils, can impact overall health.

Compliments can significantly affect self-perception and motivation.

Measuring progress should include factors beyond just weight.

It's okay to never weigh yourself; focus on how you feel instead.

Adaptability is key to managing life's unexpected changes.

Planning is important, but being prepared for change is crucial. Accept unexpected changes with a positive mindset.

Adaptability is key to maintaining a good mood.

Planning ahead can prevent feelings of overwhelm.

Recognize patterns that lead to unhealthy behaviors.

Mistakes should be viewed as learning opportunities.

Hormonal contraception may affect appetite and weight.

Consider alternatives to hormonal contraception based on individual needs.

Communicate symptoms with your coach for tailored support.

Hydration is important, but not the sole factor in fat loss.

Focus on building muscle as part of a healthy weight management strategy.

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Holiday weight gain - what the evidence says & how to avoid it

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Takeaways

Overeating savory snacks can be challenging, especially in social settings.

Setting strict rules around snack consumption can help manage cravings.

ADHD can be linked to various physical symptoms, including hypermobility.

It's important to critically evaluate health advice from social media.

Investing in home exercise equipment can help maintain fitness during winter.

Sporting achievements often inspire due to the storytelling involved.

Athletes are often placed on a pedestal despite other impactful professions.

Understanding personal health conditions can lead to better self-acceptance.

Dopamine responses can drive cravings for hyper-palatable foods.

Finding enjoyable ways to stay active can improve overall health. Achievement often requires hard work and delayed gratification.

The struggle to achieve is often more valuable than the outcome.

Athletes may not always be the best role models for everyone.

Post-holiday routines can be easier than expected with the right mindset.

It's important to let go of guilt when enjoying food on holiday.

Focusing on one simple habit can ease the transition back to routine.

Resetting after a holiday can feel refreshing and motivating.

Illness can be an opportunity to focus on other personal growth activities.

Mindfulness in eating can help manage cravings before special occasions.

You can enjoy food while traveling without compromising your goals.

Free 3:1 guide.

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ESGfitness.co.uk

00:00 Introduction and Fitness Trackers

06:45 Understanding Weight Loss and Caloric Expenditure

14:00 The Psychology of Binge Eating

21:54 Starting a Weight Loss Journey

30:06 Goal Setting and Time Management

40:09 Conclusion and Wrap-Up

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5 things you need to know about cortisol.

If you’re confused about any of this please do shoot me a message & if you know anyone who would benefit from this please share with them.