Avsnitt
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TheECmethod.co.uk
00:00 Navigating the Day's Challenges
02:53 Understanding Quick Fat Loss
06:09 The Psychological Aspects of Dieting
08:56 Setting Realistic Goals for Weight Loss
12:12 The Importance of Consistency in Health
14:59 Exploring Adaptogens and Their Benefits
23:51 Focusing on the Basics for Health Success
27:09 Navigating Weight Management and Scales
30:12 Understanding Body Fat Distribution by Ethnicity
33:18 The Impact of Menopause on Body Composition
37:11 Hot vs. Cold Water Immersion for Recovery
49:25 Thyroid Health and Metabolism
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TheECmethod.co.uk
Stick or twist has pushed many to realize their potential.
Community support is vital during both good and bad times.
It's important to celebrate successes without guilt.
Life has its ups and downs; reframing is key.
Current events can impact mental health significantly.
Supplements like Vitamin D and magnesium are crucial for women.
Dietary variety is essential for overall health.
Transitioning from fat loss goals to broader objectives is important.
Binge eating often stems from over-restriction and hunger.
Creating a supportive environment can help manage eating behaviors. You will always have periods where you overeat.
ADHD can impact impulse control, but solutions are universal.
Don't label yourself with fixed mindsets regarding ADHD.
The same methods apply to tackle eating issues, regardless of diagnosis.
Weightlifting fears can often be psychological.
It's okay to adjust calorie intake on weekends for balance.
Post-dinner walks have numerous health benefits.
Fat intake can influence satiety, but food volume is crucial.
Processed high-protein products can fit into a balanced diet.
Focus on progress and achievements, not perfection.
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Chapters
00:00 Introduction and Live Session Dynamics
03:27 Understanding Complete Proteins and Amino Acids
06:11 Glute Thrust Technique and Exercise Tips
08:10 Setting Goals Beyond Exercise
09:37 Supplementing with Inositol and PCOS
13:21 Rest and Recovery in Strength Training
15:47 Finding Balance in Life and Work
17:14 The Role of Denial and Perspective in Life
20:27 Reframing Challenges and Focusing on Positives
23:05 Returning to Training After Illness
25:22 Winning on All Fronts
27:41 Adapting Nutrition and Mindset
29:53 Flexibility in Workout Order
32:45 Morning Routines and Fat Loss
36:33 Protein Intake Insights
42:17 Pushing Through Challenges
48:51 Reflections on Life and Love
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TheECmethod.co.uk
00:00 Introduction and Personal Updates
03:12 Understanding Weight Loss and Body Composition
09:53 Training Fasted: Myths and Realities
15:41 Nutrition Before Workouts: Protein and Carbs
22:47 Debunking Fitness Myths and Misconceptions
24:40 The Importance of Pre-Workout Nutrition
30:08 Navigating Social Media's Impact on Health Perceptions
36:06 The Complexity of Weight Loss and Diet Culture
41:55 Understanding Nutritional Choices: Dairy vs. Alternatives
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TheECmethod.co.uk
00:00 Introduction and Personal Updates
02:44 Returning to Weight Training
06:14 Understanding DOMS and Muscle Recovery
08:56 Fat Loss vs. Weight Loss
11:52 Tracking Progress and Measurements
15:10 Maintaining Motivation and Consistency
19:51 Breastfeeding and Weight Loss Concerns
25:19 Navigating Postpartum Nutrition and Fitness
28:11 Effective Home Workouts with Limited Equipment
31:11 Adapting Workouts to Fit Busy Schedules
33:07 Understanding Caloric Needs and Metabolism
38:25 Balancing Goals and Training Intensity
39:49 Improving Fitness Through Testing and Consistency
45:05 The Impact of Alcohol on Fitness Goals
48:03 Managing Energy Levels and Self-Care
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Join our Jan intake here
Chlemma here to bust a few myths.
Takeaways
Alcohol does not stop fat loss if in a calorie deficit.
The calories in alcohol matter more than its effect on fat oxidation.
Alcohol is a toxin that the body metabolizes quickly.
Being in a calorie deficit is key to losing body fat.
Glucose spikes after meals are normal and not harmful.
There is no correlation between glucose response and fat loss.
Starvation mode is a myth; people can still lose weight on low calories.
Metabolic adaptation occurs but is often misinterpreted as starvation mode.
Adherence to a diet is often the real issue behind weight loss plateaus.
Science and nutrition knowledge are constantly evolving.
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Join us here
Don't miss out on our January intake!
00:00 New Year, New Approach
02:51 Understanding Diet Failures
06:04 The Fresh Start Effect
08:56 Pushing Beyond Limits
12:08 Discipline vs. Motivation
14:57 The Pendulum Swing in Diet Culture
17:53 Health Beyond Weight Loss
20:50 Finding Purpose in Fitness
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Join the EC method January intake here!
Summary
In this episode of the EC Method podcast, Emma Storey-Gordon discusses strategies for managing the festive season, focusing on planning, mindset, and practical tips to enjoy Christmas without guilt.
The conversation emphasizes the importance of self-control, making intentional choices, and maintaining a balanced approach to indulgence during the holidays.
Takeaways
Plan ahead to enjoy the festive season more.
Mindset is crucial; avoid the all-or-nothing mentality.
Focus on what truly matters during celebrations.
Indulgences should be planned, not mindless.
High protein, high volume foods can help manage calorie intake.
Consider how you want to feel post-holidays.
You have control over your choices during the festive season.
It's normal to gain weight during this time; plan for it.
Self-control is key to enjoying indulgences without guilt.
January is a time for reflection and planning for health.
Chapters00:00 Introduction and Podcast Updates
00:58 Planning Ahead for the Festive Season
03:09 Managing Indulgences and Mindset During Christmas
08:13 Practical Tips for Enjoying Christmas Without Guilt
11:56 The Importance of Self-Control and Planning
15:03 Conclusion: Enjoying the Holidays with a Plan
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TheECmethod.co.uk
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TheECmethod.co.uk
Chapters
00:00 Navigating the Chaos of Communication
03:13 Embracing Hard Work and Finding Joy in the Journey
06:03 The Importance of Structure and Routine
09:07 Understanding Progressive Overload in Training
12:02 Cold Water Therapy: Benefits and Timing
14:54 Managing Post-Workout Muscle Fatigue
21:27 Managing Pain and Inflammation
24:15 Home Gym Setup and Equipment Recommendations
28:25 Navigating Holiday Indulgences
33:02 Weight Management During the Festive Season
38:17 Training for Endurance Events
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TheECmethod.co.uk
02:08 Protein Synthesis and Anabolic Windows
05:55 Protein Needs for Different Populations
10:02 Achieving Physique Goals at Home
13:49 Nutrition Before and During Events
16:06 Muscle Loss and Maintenance
19:52 Importance of Resistance Training
24:06 Future Plans and Community Engagement
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TheECmethod.co.uk
00:00 Navigating Life's Challenges and Friendships
03:02 Reassessing Goals During Tough Times
05:58 The Importance of Exercise and Self-Care
09:05 Understanding Training Techniques and Progress
11:51 The Grad Reset: Adapting Goals for Success
15:00 Self-Sabotage: Myths and Realities
17:51 The Balance of Positive and Negative Experiences
21:05 Practical Tips for Fitness and Nutrition
23:51 Navigating Supplements and Health Products
26:56 Embracing Change and Personal Growth
29:54 Reflections on Motherhood and Personal Experiences
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TheECmethod.co.uk
00:00 Navigating Weight Loss in the Era of New Drugs
12:29 Preparing for Independence in Weight Management
15:45 Transitioning from Tracking to Intuitive Eating
25:08 Understanding Weight Fluctuations and Body Composition
29:23 Maintaining Progress and Avoiding Yo-Yo Dieting
35:27 Addressing Fatigue and Recovery in Training
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TheECmethod.co.uk
Leggings with resistance bands may marginally increase calorie burn.
Weight loss plateaus are common and should not cause panic.
Body composition is more important than scale weight.
Women may experience different weight loss patterns due to hormonal cycles.
It's essential to focus on overall health rather than just fat loss.
Resistance training can help maintain muscle while losing fat.
Personal anecdotes can provide relatable insights into fitness journeys.
Understanding individual body types can aid in setting realistic fitness goals.
Nutrition and exercise should be balanced for optimal results.
Consistency in diet and exercise is key to long-term success. Self-acceptance is crucial, even if you don't love every flaw.
Life is too short to worry excessively about body image.
It's important to appreciate what your body can do, not just how it looks.
Weight fluctuations are normal and should not dictate your happiness.
You can still be healthy and enjoy life, even with some extra weight.
Being a role model for your children in health is vital.
Don't let societal pressures dictate your self-worth.
Focus on the positives of your body and life experiences.
Friendships should not be strained over differing health choices.
Health and fitness should enhance your life, not detract from it.
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TheECmethod.co.uk
Emma shares a humorous experience from a boxing class.
The fitness industry is increasingly reliant on social media engagement.
High follower counts do not guarantee high engagement or sales.
Conventional health advice can sometimes be misleading.
Community support is crucial for personal growth and overcoming challenges.
Reducing exercise can still maintain weight if calories are monitored.
Diminishing returns exist in both fitness and endurance training.
Sharing personal struggles can foster a supportive community.
The group coaching experience offers unique benefits compared to one-on-one coaching.
Emma encourages openness and sharing within the community for mutual support. Authenticity in brand collaborations is crucial.
It's important to trial supplements and pay attention to your body's feedback.
Post-brunch, it's essential to get back on track with your nutrition.
Co-parenting requires communication and shared responsibilities.
Daily workouts should be balanced with rest days for optimal results.
Managing hunger can involve strategic meal timing and choices.
Supplements should complement a nutritious diet, not replace it.
Self-care is vital for parents to recharge and maintain balance.
Understanding your body's needs is key to effective nutrition management.
It's okay to adjust your caloric intake based on daily activities.
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TheECmethod.co.uk
Chapters
00:00 Winter Woes and Home Repairs
02:58 Family Holidays and Mindset Events
05:57 Workout Consistency and Caffeine Concerns
09:08 Debunking Health Myths and Biases
12:03 Navigating Menopause and Body Changes
14:54 Injury Recovery and Gym Motivation
17:52 Understanding Muscle Responses and Nutrition
20:57 Final Thoughts and Future Plans
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TheECmethod.co.uk
Takeaways
Collagen may help some individuals, but it's often overhyped.
Progressive overload is essential for strength training.
Eating protein and fiber can help with satiety.
Mindset shifts are crucial for sustainable healthy eating.
Staying active in winter requires conscious effort.
Using smaller plates can help with portion control.
Eating slowly can enhance meal enjoyment and satiety.
Incorporating movement throughout the day is beneficial.
Treadmills can be a good investment for home workouts.
It's important to listen to your body and avoid injury.
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GLP 1 workshop
Chapters02:55 Coaching Insights
06:59 Nutrition and Training Strategies
10:10 Understanding Hunger and Activity Levels
12:59 Exploring GLP-1 Agonists and Their Impact
17:30 Client Check-ins and Progress Updates
20:35 Core Strength vs. Aesthetic Goals
23:01 Meal Frequency and Metabolism Myths
27:34 Research and Evidence in Nutrition Coaching
32:40 Balancing Indulgence and Deficit
39:11 Empowerment in Dietary Choices
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00:00 Introduction and Initial Thoughts on Fitness Trackers
02:47 Data Accuracy and Personal Insights
05:46 The Importance of Consistency in Fitness
08:50 Understanding the Dip in Motivation
12:06 Caloric Maintenance and Personal Data
15:12 Rest and Recovery in Exercise
17:49 Setting Realistic Expectations in Training
21:01 Mindset Shifts Around Food and Portion Control
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TheECmethod.co.uk
00:00 Introduction and Technical Issues
02:20 Personal Updates and Community Engagement
03:02 Weight Maintenance and Emotional Challenges
06:30 The Importance of Progress and Motivation
10:44 Shifting Focus from Weight to Performance Goals
14:05 Exploring New Challenges and Goals
18:09 The Journey Beyond Weight Loss
21:05 Conclusion and Final Thoughts
22:37 High Protein Breakfast Alternatives
26:13 Understanding BMI and Its Implications
31:22 Navigating Postpartum Weight Changes
32:54 Addressing Diastasis Recti Concerns
35:44 Seed Oils vs. Coconut Oil: A Nutritional Debate
39:45 The Challenge of Trusting Nutrition Information
- Visa fler
