Emma Storey Gordon

This is where you come to put an end to yoyo dieting

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If you have ever struggled with fat loss & especially if you are a peri menopausal woman you are going to resonate with this check in..Im getting frustrated. Im fed up, all this hormone fluctuation is driving me mad and I know I shouldnt say this but I its so tempting to just give up, what differ...
People do not give themselves enough credit for increased strength The amount of people I talk to who are getting fitter & stronger but tell themselves they arent making progress because they havent lost 5lbs in a month is INSANE.Oh and important reminder - fitness NOT body fat is a better predic...
I dont personally track I use the 3:1 method (message me 3:1 if you would like more info).I also give myself unlimited fruit and veg. This isnt because it has no calories. Its because a) its good for you and I am unlikely to overeat it.. plus realistically if I do it makes little difference. No o...
What would need to change to make you feel like you are making progress? Make it tangible.A lot of the time people are holding themselves to standards they cant even identify. What would be enough?When are you going to give yourself some credit?Its hard to achieve anything when you keep moving th...
Reminder: even during a fat loss phase you need to fuel yourself!The goal shouldnt be how little can I eat.You can lose fat and still feel great. The reason most people give up on their diets is because they make them miserable to stick to. Need some help?Message me commit@ESGfitness
If you draw a line under it and move on then no. If you let it spiral, beat yourself up about it, tell yourself youve ruined everything now and you may as well give up then yes. Its how you respond that mattersYou dont drown by falling in the river, you drown by staying submergedLearn from it and...
Dont have time to exercise?Here is the reframe you need. When you think of exercise as just another thing you should do on your big list of things to do it becomes an absolute drain. Here is a better way to think about itDont worry I am not about to tell you we all have the same 24h in a day and ...
There is no big secret to it.Restricting the window in which you eat often makes it easier to manage your calorie intake.Fat loss still comes down to an energy deficit.& the evidence for the health benefits of fasting beyond caloric restriction (which can be achieved without fasting) is not compe...
You will burn more calories per unit time if you exercise at a higher intensity (running is a higher intensity than walking).Example:You have 30mins to either run or walk on the treadmill.Its very silly to limit yourself to walking under the assumption it will aid fat loss - it wont. (youd also b...
Anything that impacts your ability to lose fat (antidepressants, the pill, PCOS, menopause) does so via its impact on energy balance.Either directly - usually by an impact on basal metabolic rate - this tends to be very small & overemphasised.Or indirectly - by an impact on your behaviours - this...
The weekly intention plan aka the WIP.Make a WIP each week based on what you have coming up. Keep it simple and follow this structure:1) Highlight anything that is coming up you need to navigate - e.g. travel/meals out/ birthdays etc2) Identify improvements to make from last week - e.g. if youve ...
Whats all the hype about zone 2 cardio & incline walking. You may have seen people promoting zone 2 cardio or walking on an inclined treadmill as a better way to burn fat. Here is how it worksZone 2 cardio equates to an exercise intensity of about 65-75% of Vo2 max. At this exercise intensity the...