The EC method

Emma & Chloe

Chloe & Emma answer client questions and explore common barriers and hurdles to reaching goals. @MadeleyChloe @ESGfitness

  • 52 minutes 42 seconds
    Ep. 480- Adapting to summer change in routine

    AI take aways

    Finding balance is key to sustainable weight loss and overall well-being.

    Adapting to changes in routine, such as during the summer holidays, requires a different approach and planning.

    Reframing mindset and celebrating non-food-related milestones can help maintain motivation and prevent self-sabotage.

    Being a positive role model for children involves including them in healthy activities and making fitness fun.

    Avoid coaches or programs that engage in fat shaming or abusive behavior towards clients. Consistency is key in achieving desired results in exercise and nutrition.

    Fat loss and muscle building are influenced by individual genetics and body composition.

    Cardiac rehab and exercise modifications can be tailored to individual needs and limitations.

    Proper training splits and exercise selection can help target specific muscle groups and improve overall body composition.

    Creatine supplementation can benefit performance in high-intensity interval training and strength-based activities.

    Integrity and a positive coaching relationship are essential for client success and well-being.

    18 July 2024, 6:52 pm
  • 38 minutes 34 seconds
    E.479 - Dating, soy milk & staying motivated to hit step goals.


    In this conversation, Emma and Chloe discuss various topics including their weekends, the Euro 2020 final, tennis, deload weeks in the gym, soy milk as a milk alternative, and the challenges of dating. They also address questions about alternative exercises for Smith Machine split squats, calculating maintenance calories, and staying motivated to hit step goals.

    AI take homes:


    It's important to have a routine that allows you to hit your step goals most days, but don't stress if you don't hit them every day.

    If you can't hit your step goal, focus on hitting your calorie target and try to incorporate physical activity in other ways, such as short walks or home workouts.

    Don't worry too much about the exact number of calories burned or consumed. Focus on averages over time and making sustainable lifestyle changes.

    Soy milk is generally safe to consume and may even have health benefits. The negative claims about soy and its link to breast cancer and thyroid problems are often exaggerated.

    When it comes to dating, it's important to consider your location, lifestyle, and the type of people you surround yourself with. It may be necessary to broaden your geographical pool to find a compatible partner.

    Maintenance calories can vary depending on factors such as activity level, weight, and individual metabolism. It's important to track accurately and adjust as needed.

    Don't let a missed step goal or deviation from your routine spiral into guilt or overeating. Focus on self-care and making practical adjustments for the next day.

    Remember that hitting step goals and maintaining a healthy lifestyle is a choice, not a punishment. Be kind to yourself and focus on long-term progress.

    15 July 2024, 6:41 pm
  • 32 minutes 53 seconds
    Ep. 478 - Camel toe

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    AI Takeaways

    Camel toe knickers and other solutions can help with wardrobe malfunctions

    Rest weeks are important for both physical and psychological recovery

    Non-scale victories, such as strength gains and positive body image, are worth celebrating

    Discipline and self-control can lead to freedom and confidence

    Individual experiences and needs should be prioritized over generalizations

    11 July 2024, 2:46 pm
  • 45 minutes 55 seconds
    Ep. 477 - Body comp over fat loss,

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    AI Takeaways

    Engaging in physical activities like cycling and watching sports can be enjoyable and provide a sense of accomplishment.

    When it comes to gym workouts, it's important to focus on proper form and gradually increase weights to avoid injury.

    Bulking and cutting cycles are not necessary for the average person and should only be done by certain athletes.

    Dealing with sugar cravings involves finding moderation and allowing oneself to enjoy treats in a controlled manner.

    Body composition changes may take time to show on the scale, so it's important to focus on how one feels and measures progress in other ways. Body recomposition is a positive approach to losing fat that focuses on fueling oneself, enjoying workouts, and building muscle.

    Challenges in fitness, such as Bulgarian split squats, can be overcome with practice and focusing on proper form.

    Overcoming food noise and sugar cravings involves allowing oneself to enjoy treats in moderation and not restricting certain foods.

    Managing snoring can be done with mouth tape, which helps keep the mouth closed during sleep.

    Non-scale victories, such as clothes fitting better or achieving fitness goals, are important indicators of progress.

    Establishing a morning routine that includes hydration, movement, and planning can set the tone for a healthy day.

    Meal plans provide structure and make it easier to meet nutritional goals, but flexibility is also important.

    Transitioning to maintenance after a holiday involves gradually increasing calories and finding a balance between indulgence and consistency.

    Staying focused on food during a long-term lifestyle change requires finding meals and snacks that one enjoys, reducing decision fatigue, and making it a sustainable lifestyle.

    Seeking support and guidance from professionals can be helpful in navigating challenges and staying on track.

    8 July 2024, 4:36 pm
  • 43 minutes 42 seconds
    Ep. 476 - Glastonbury, Cortisol & your 'why'

    AI Takeaways

    Going to Glastonbury with a group of like-minded people who are focused on having a good time is key to enjoying the experience.

    Rest is important for recovery, even after mild illnesses like COVID.

    Tightening up the diet and having meal structure can lead to better results in weight loss.

    Chronically elevated cortisol levels are the problem, not exercise or stress in moderation.

    Seek medical advice for hormonal issues rather than relying on influencers or social media. Adrenal fatigue was a popular topic in the fitness industry, with symptoms such as tiredness in the afternoon and cravings for sweet food being associated with it.

    Competitors on low-calorie diets and high levels of physical activity may experience a decrease in the effectiveness of caffeine.

    The new gym workouts can be recommended for optimal results, but it is also fine to continue with the first set of workouts if they are still enjoyable.

    Exercises that require a bench can be modified to be done from the floor, and hip thrusts can be replaced with glute bridges if a bench is not available.

    Creating a structured routine and regular meal times can help with hunger management and adherence to a nutrition plan.

    When struggling with motivation, it can be helpful to focus on the immediate rewards of exercise and establish a routine to build momentum.

    Supersetting exercises can be a time-saving strategy, but it may not be optimal for maximizing strength gains.

    Delayed onset muscle soreness (DOMs) can be influenced by genetics and recovery. Taking extra rest days and ensuring adequate recovery may help reduce DOMs.

    It's important to listen to your body and make adjustments to your routine and nutrition as needed.

    Moving to a new environment can provide an opportunity to establish new routines and habits.

    Having a strong 'why' can be motivating, but it's not necessary to have a deep and meaningful reason for pursuing fitness and health goals.

    2 July 2024, 2:43 pm
  • 51 minutes 22 seconds
    Ep. 475 - Pep talks, Resets, Morning routines - if you're struggling listen to this one!

    AI Takeaways

    Even if you feel fine, it's important to take it easy and rest when you have COVID.

    Sometimes it's worth trying new experiences, even if they're not your usual scene.

    Reflecting on your progress and focusing on the positive can help you stay motivated.

    The morning routine, including a nutritious breakfast and a short walk, can set the tone for a successful day.

    Changing your lifestyle is necessary for achieving fitness goals, but it doesn't have to be overwhelming or all-consuming.

    Small changes, like adding a morning routine and being active most days, can lead to big improvements in your health and physique.

    It's important to have realistic expectations and understand that exceptional results require exceptional effort.

    Taking care of yourself and making self-love a priority can help you stay motivated and enjoy the process of improving your health and fitness.

    Emotional exhaustion and relationship struggles can impact eating habits, but it's important to pick yourself back up and get back on track.

    Having a support system, whether it's friends, family, or a coach, can make a big difference in staying motivated and overcoming challenges. Prioritize self-care and consider yourself as the most important person in your life.

    Reach out for support from chosen people and communicate your needs.

    Set tangible goals for self-care and track your progress.

    Consider a structured meal plan to stay accountable to your nutrition goals.

    Focus on consistency and make adjustments as needed to break through weight loss plateaus.

    Establish a routine to create a sense of stability and support your overall well-being.

    27 June 2024, 3:39 pm
  • 48 minutes 41 seconds
    Ep. 474 - tips to stop tracking & hunger around exercise

    AI Takeaways

    The hosts share personal anecdotes and discuss various topics.

    They talk about the Law of Attraction and its application in daily life.

    They share their experiences with energy drinks and the consequences of spilling them.

    They discuss celebrity gossip and their encounters with famous people.

    They provide exercise techniques and tips for injury prevention.

    They give nutrition advice and address questions about protein intake and fruit consumption. Loose skin after pregnancy can be influenced by factors such as genetics, diastasis recti, and scar tissue from C-sections. Scar massage can help break down scar tissue and flatten the surface area.

    The horizontal V45 degree leg press is beneficial for targeting multiple muscle groups, including the quads, hamstrings, and glutes.

    Feeling hungry during workouts is not the norm, but individual responses may vary. Other factors, such as sleep quality and meal timing, can contribute to increased hunger levels.

    Tracking calories can provide accountability and awareness of food intake, but it's important to find a balance and not become overly reliant on it. Experimenting with periods of not tracking or tracking in a different way can help determine what works best for individual needs.

    To target the gluteus maximus, exercises such as conventional deadlifts, Romanian deadlifts, hip thrusts, squats, and lunges can be effective.

    It's important to prioritize protein intake and build meals around protein sources to ensure adequate consumption, even when not tracking calories.

    24 June 2024, 7:45 pm
  • 26 minutes 50 seconds
    Ep. 473 - Navigating Anniversary Meals & Strength training for kids

    00:00Navigating Anniversary Meals

    08:49Visible Abs and Core Workouts

    13:12Strength Training for Kids

    23:00Prioritizing Actions and Habits

    AI Takeaways

    When planning for an anniversary meal, it's important to focus on overall calorie balance rather than strict restrictions. Consider banking calories leading up to the meal, prioritize protein and vegetables, and enjoy the meal without guilt.

    Training the core is not necessary for visible abs. Core engagement is already incorporated in compound lifts, and genetics and body fat play a significant role in the visibility of abs.

    Strength training for kids, when done safely and with proper guidance, can be beneficial for their overall development and health. It helps teach good habits early on and can improve performance in other activities.

    Scale weight fluctuates daily and is influenced by various factors such as water retention, digestion, and hormonal changes. It's important to focus on long-term trends rather than getting fixated on daily fluctuations.

    Prioritize actions and habits that support your goals, such as consistent workouts, adequate protein intake, and staying in a calorie deficit. Trust the process and don't let scale weight dictate your progress.

    17 June 2024, 11:46 am
  • 49 minutes 29 seconds
    Ep. 472 - You only get one life so...

    AI Takeaways

    The Battle Cancer event has experienced some administrative challenges, but the teams are working to resolve them.

    When rehabbing an injury, it's important to focus on specific exercises to strengthen the affected area.

    Tracking calories can be a useful tool, but it's not necessary for everyone. It's important to find a balance that works for you.

    When integrating running into a workout program, it's possible to do both resistance training and running, but it's important to listen to your body and not overdo it.

    Taking care of yourself and living life to the fullest are important aspects of overall well-being. Work with your body and find what feels good in weightlifting.

    Routine, exercise, and nutrition can have a positive impact on mental health.

    Adjust workout recommendations based on individual goals and body types.

    Maintain motivation by setting new focuses and goals.

    Calorie intake should be adjusted when fat loss slows down or plateaus.

    Rep ranges can be adjusted based on individual strength and goals.

    13 June 2024, 5:49 pm
  • 47 minutes 46 seconds
    Ep. 471 - Going on a cruise, normal weight fluctuations V yo-yo ing and when 1200 calories is ok...

    AI Takeaways:

    Regular exercise can have significant benefits for older adults, improving their quality of life and maintaining independence.

    When on vacation, it's important to find a balance between enjoying indulgent meals and drinks while still being mindful of nutrition and staying active.

    Weight fluctuations during maintenance are normal and can vary depending on individual factors, such as body composition and goals.

    Finding a healthy balance in nutrition and lifestyle is key to long-term success and overall well-being.

    Proper exercise form is crucial for maximizing the effectiveness of workouts and preventing injuries. Setting big goals and focusing on the journey can help break the cycle of binge-restrict behavior.

    Overcoming imposter syndrome in the gym can be achieved by asking for help and learning from others.

    Finding joy in routine activities, such as morning walks, can have a positive impact on mental health.

    Appreciating progress and not being too hard on oneself is important for long-term success.

    Taking action and doing the scary things leads to personal growth and increased self-confidence.

    10 June 2024, 5:17 pm
  • 51 minutes 39 seconds
    Ep. 470 - Creatine - whats the hype? Fat shamming Chloe! & losing the last few kgs

    Ep. 470 - Creatine - whats the hype? Fat shamming Chloe! & losing the last few kgs

    6 June 2024, 4:53 pm
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