ESGfitness Emma Storey-Gordon

ESGfitness.co.uk



AI Takeaways



Ear health is important and can affect balance and overall well-being.

Horse therapy can be a unique and beneficial form of therapy.

During pregnancy, it is important to focus on a healthy rate of weight gain and prioritize overall well-being rather than weight loss or body composition.

Consuming diet sodas in moderation is generally considered acceptable, but it is important to listen to your body and make choices that align with your goals and preferences.

Hydration is important, and while spreading water intake throughout the day is beneficial, it is not necessary to adhere to a strict schedule.

When it comes to eating around exercise, personal preference and gastrointestinal comfort should be considered, rather than specific macronutrient timing.

There are many inspiring individuals in the fitness industry who can provide valuable insights and motivation.

Indulging in guilty pleasure foods occasionally can be enjoyable and should be balanced with an overall healthy lifestyle.

ESGfitness.co.uk



AI generated Takeaways



Find activities that work for you to relax and reduce stress, such as power washing, walking, or engaging in creative pursuits.

Prioritize tasks and write them down to reduce mental clutter and increase productivity.

Don't overthink the specific hormones involved in relaxation and stress reduction; focus on finding activities that make you feel good.

Take action on the things that are causing stress or worry, rather than dwelling on them.

Journaling can be a helpful tool for processing thoughts and emotions, and there is no right or wrong way to do it.

Be self-aware and identify what activities or situations bring you joy and relaxation, and incorporate them into your routine.

Seeing the time 11:11 can be a reminder to express gratitude and thank the universe for the present moment.

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AI Takeaways



Flexible dieting without enough structure rarely works for people, especially women on lower calories.

Meal plans provide structure and reduce stress, overwhelm, and preoccupation with food.

A middle ground approach that combines structure and flexibility is the most effective.

Creating a personalized meal plan with foods you enjoy leads to better adherence and results.

The 3:1 method involves structured meals and snacks during the day and flexibility in the evening.

Consistency and common sense are key when following a meal plan.

ESGfitness.co.uk



AI Takeaways

Embrace change and find positive ways to adapt to new routines.

Focus on creating a supportive and caring coaching environment.

Take control of your health and fitness journey and make positive changes.

Use intuitive eating principles to listen to your hunger signals, but be mindful of the obesogenic environment we live in.

Consider a structured meal plan to break the cycle of overeating and binge eating.

Moderate consumption of Diet Coke or similar beverages can be a helpful tool to manage calorie intake.

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AI Takeaways

Cravings for unhealthy foods can be habitual or driven by the body's evolutionary need for calories.

Supporting oneself when feeling unwell or overworked involves listening to the body, seeking external perspective, and taking breaks when needed.

Transitioning to maintenance calories can be determined by personal goals, feeling comfortable in one's body, and considering overall well-being.

Strength and fitness have a significant impact on overall health and longevity, and should be celebrated alongside weight loss goals.

Having a range of calorie targets allows for flexibility and prevents yo-yo dieting. A calorie surplus works over time and not on a day-to-day basis.

Cycling can be equivalent to walking in terms of steps and calorie burn.

Taking breaks and reducing mental fatigue is important when hitting a plateau.

Don't get too obsessed with the number on the scale; focus on non-scale victories.

For individuals with ADHD, having a structured meal plan can be beneficial.

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AI Takeaways



Going through the 'dip' is necessary to achieve goals, and it's important to persevere and stay committed even when the process becomes less exciting.

Focusing on immediate benefits and feeling good can be more motivating than solely focusing on the end result.

Motivation should be a byproduct of taking action and seeing results, rather than a prerequisite for starting.

Approaching maintenance with a different goal, such as improving strength or body weight ratio exercises, can help shift the focus away from the scale.

Misconceptions around calorie intake and metabolism can lead to confusion, and it's important to understand the concept of energy balance. Calorie needs vary based on factors such as height, activity level, and body mass.

Understanding individual differences in metabolism and genetics is important for body recomposition.

Weight loss drugs can be effective for certain individuals but should be used under supervision and with attention to nutrient intake.

Consistency and sustainable habits are key to maintaining a healthy weight.

Intuitive eating is a valuable approach, but conscious effort is still required to make healthy choices in our obesogenic environment.