Afleveringen
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TheECmethod.co.uk
00:00 Introduction and Holiday Reflections
03:00 Community and Coaching Insights
05:48 Emotional Testimonials and Personal Growth
09:04 The Importance of Mindset in Fitness
12:13 Marketing Strategies and Client Retention
15:04 New Research on PCOS and Metabolism
19:55 Coaching Perspectives on Challenges and Beliefs
23:12 Returning from Holiday: Tips and Strategies
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TheECmethod.co.uk
00:00 Introduction and Personal Updates
02:52 Celebrating Achievements and Upcoming Events
06:08 Warm-Up Sets and Training Insights
11:55 Understanding Hormonal Cycles and Weight Tracking
18:06 Tracking Food Intake: To Track or Not to Track?
20:00 The OZempic Discussion: Pros and Cons
28:04 Personal Experiences and Reflections
34:07 Final Thoughts and Wrap-Up
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TheECmethod.co.uk
00:00 Introduction and Small Talk 02:21 Dealing with Self Doubt and Negative Thoughts 03:20 The Role of Running in Weight Loss 06:19 Increasing Activity Level for Fat Loss 08:12 Setting Realistic Weight Loss Goals 17:20 Shadow Boxing and Location in the Gym 18:40 Increasing Weight with Good Form 25:47 The Benefits of Refeeds for Adherence 31:27 Support During and After Panic Attacks 34:12 Balancing Preparation and Authenticity in Speaking Engagements 37:02 The Impact of the EC Method -
TheECmethod.co.uk
00:00 Introduction and Small Talk
03:21 Weight Training and Progress
06:59 Choosing Home Weights
11:29 Maintaining Weight Loss After a Holiday
18:18 Using Machines for Lower Body Workouts
25:26 The Truth About Diet Soda
28:41 Dealing with Back Injuries
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theECmethod.co.uk
Chapters
00:00 Introduction and Personal Anecdotes
06:50 Recovering from Contact Sports and Managing Morning Sickness
08:38 The Impact of Weight Training on Other Modalities
12:37 Balancing Individual Goals and Health
20:03 Dispelling the Myth of Lean Equals Health
25:51 Navigating Running Injuries and Pregnancy
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Chapters
00:00 Training While Tired
05:23 Understanding the Thermic Effect of Food
08:27 Enjoying Food While on a Trip
19:53 Prioritizing Health and Fitness
25:29 Heart Rate During Weightlifting
34:01 Proper Form for Deadlifts
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TheECmethod.co.uk
Chapters
00:00 Bank Holiday Weekends and Travel
02:16 Media Sensationalism
04:01 Order of Workouts
08:09 Getting Back on Track with Nutrition
12:30 Reassessing Behaviors and Making a Plan
16:13 Long-Term Impacts of Extreme Physical Challenges
23:44 The Potential Long-Term Effects of Extreme Physical Challenges
26:30 The Psychology Behind Extreme Physical Challenges
32:25 The Compulsion and Addictive Tendencies of Extreme Athletes
39:28 Tracking Food Intake and Making Mindful Choices for Weight Loss
44:25 Finding the Right Balance between Calorie Intake and Activity Level
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TheECmethod.co.uk
Chapters
00:00 Introduction and Chloe's Illness
02:56 Coaching and Nutrition
13:53 Body Image and Self-Love
22:54 Setting Goals and Being Patient
28:08 Prioritizing Nutrition and Exercise
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TheECmethod.co.uk
AI Chapters
00:00 Challenging Kickboxing Class and Weekend Activities
03:43 Movie Review: 'It Ends With Us' and the Need for Trigger Warnings
07:51 Understanding Macros and Making Flexible Choices
11:59 Consistency vs. Variety in Morning Routines
17:20 Body Acceptance and Focusing on Overall Health
26:14 Living a Fulfilling Life Beyond Body Goals
37:03 Navigating the Menopause and Body Image
49:04 Balancing Cardio and Resistance Training for Fat Loss
52:37 The Role of Exercise in Fat Loss and Body Composition
53:07 Enjoying Food at the Cinema and Maintaining a Healthy Lifestyle
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TheECmehtod.co.uk
Chapters
00:00 Introduction
03:07 Adjusting Exercise Routines and Rest Days
06:06 Fruit in Smoothies and Weighted Workouts
10:11 Understanding Weight Fluctuations and Calorie Intake
16:31 Hormonal Fluctuations and Hysterectomy
22:33 Cycling as an Alternative to Steps
28:41 Alternating Exercises and Survival Mode
38:09 Wrap-up and Next Week's Plans
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theECmethod.co.uk
Chapters00:00 Introduction and Breathwork
05:16 Balancing Indulgence and Maintenance
06:15 Transitioning to Targeted Weightlifting
07:31 Maintaining a Physique Goal
13:20 Strength Training with Hypermobility
21:40 The Importance of Form and Range of Motion in Exercise
23:07 Finding a Reputable Therapist: Referrals and Databases
26:21 Maintaining Progress and Control in Recovery
35:13 Dealing with an Unsupportive Partner
39:38 Training After a Break: Muscle Memory and Newbie Gains
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TheECmethod.co.uk
AI Takeaways
Enjoy holidays while maintaining balance and not stressing about tracking or strict routines
Mindset shifts are crucial for long-term success in weight loss
Holidays can be a trigger for weight regain, so it's important to have a plan for when you return
Home workouts can be done without equipment or with improvised weights
Different exercises target different muscles, so it's important to choose the right exercises for specific goals
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TheECmethod.co.uk
AI Takeaways
Dealing with stress-related eating requires making a plan and finding alternative coping mechanisms.
Setting goals and focusing on the long-term can help maintain motivation and consistency.
Incorporating exercise into daily life, whether through resistance training or cardio, is important for overall health and fat loss.
Steps are a crude measure of energy expenditure, and both walking and running can contribute to reaching daily step goals.
Calorie tracking can provide awareness and help with weight loss, even without strict adherence to a specific calorie range. Increasing activity levels, such as walking, can support fat loss and improve health markers.
Using a city map can help track calories burned during walking or cycling.
Gradually increasing step count and incorporating targeted cardio sessions can improve cardiovascular health.
Starting with lighter weights is recommended for beginners in strength training.
Taking progress photos can be motivating and helpful in tracking progress.
The Olympics can provide inspiration and motivation for fitness and health goals.
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TheECmethod.co.uk
AITakeaways
Finding balance and a sustainable approach to fitness and nutrition is key
It's important to take care of your eye health, especially if you have fair skin and blue eyes
Mind-to-muscle connection can enhance your workouts and improve results
Tracking food intake can be a helpful tool for food education and creating a calorie deficit
Body acceptance doesn't mean feeling positive about your body every day, but rather learning to control negative thoughts and focusing on the positives
Maintenance in fitness and nutrition can involve periods of tracking and periods of intuitive eating
It's important to find what works for you and not compare yourself to others
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Last chance to join our August intake here
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TheECmethod.co.uk
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TheECmethod.co.uk
AI Takeaways
The Olympics can be a source of inspiration and joy, providing a sense of coziness and excitement.
When experiencing dieting fatigue, it's important to assess whether it's genuine fatigue or just boredom. Taking a break or revamping your approach can help reignite motivation.
Supersetting exercises can be a time-efficient way to increase volume in your workouts, but it may impact strength and overall volume.
Focus on doing more than what you were doing yesterday, rather than striving for perfection. Small steps and progress are key.
Protein intake for women can vary, but a range of 100-140 grams per day is generally recommended.
Tracking calories is not necessary to be in a calorie deficit for weight loss, but finding alternative methods like the three to one method can help create structure and ensure a deficit. Tracking calories can create awareness and help in learning about nutrition.
Establishing a consistent morning routine can set the tone for making healthier choices throughout the day.
Cutting back on carbs is not necessary for fat loss; prioritizing protein and vegetables is more important.
During periods when access to the gym is limited, bodyweight exercises and using lighter weights can still be effective.
Training to failure is not necessary for muscle growth; focusing on progressive overload and maintaining training volume is key.
Pilates is beneficial for core strength and injury prevention, but resistance training is more effective for building muscle.
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AI Takeaways
Implementing a morning routine can have a significant impact on productivity and overall well-being.
Focus on food volume, protein, and vegetables to improve satiety and achieve fitness goals.
Ultra-processed foods can vary in their impact on the body, so it's important to make informed choices.
Meal timing is individual and should be based on personal preferences and hunger cues.
Bodyweight workouts can be effective, and consistency is key in achieving fitness goals.
Pacing oneself and avoiding over-restriction can lead to faster and more sustainable results. Consistency and adherence are key when it comes to weight tracking and achieving fitness goals.
When tracking weight, it is important to weigh in at the same point in the menstrual cycle for accurate results.
Weight fluctuations are normal and should be expected, especially when starting a new fitness routine.
To increase calories and fuel the body for muscle gain, add carbohydrates to meals before and after workouts.
Finding a balance between structure and flexibility in one's diet is crucial for long-term success.
Incorporating a morning routine can set a positive tone for the day and improve overall well-being.
Supporting cancer research is important in the fight against cancer and improving life expectancy.
Committing fully to a program for a short period of time can lead to significant changes and improvements.
Grads and experienced participants can provide valuable support and advice to newcomers in the program.
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TheECmethod.co.uk
AI Takeaways
The EC Method is hosting a charity round to raise money for cancer research.
The next round will include structured workouts and routines.
Home workout equipment should include dumbbells and resistance bands.
Foot positioning in exercises can vary based on individual biomechanics.
The leg press and squat can target different muscles depending on foot placement.
The hosts express gratitude for the participants and the supportive community.
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Join 5 days of coaching for £5 (to cancer research UK)
click here
AI Takeaways
The fundraising campaign for cancer research has received a positive response, with close to 500 people signing up in just two days.
The campaign offers daily live sessions, workouts, and nutrition principles, providing a valuable opportunity to reset and learn more about the EC method.
To prevent a stiff neck during workouts, focus on keeping your shoulders back and down, engage your shoulders rather than your traps, and avoid hunching up.
When using lighter weights, increase the number of reps, slow down the movement, and try more challenging variations of exercises.
Meal timing is individual and should be based on personal preferences and goals. Backloading calories in the evening can be a suitable approach as long as it doesn't lead to a binge-restrict cycle and allows for social eating and fueling workouts. Timing meals earlier in the day when you're more insulin sensitive can be beneficial for fat loss.
BMI is not the best measure of health, but getting closer to the ideal range can be better for metabolic health.
Progressive overload and technical failure are important concepts in weightlifting, but they can be overwhelming for beginners.
Understanding and learning new concepts in the fitness world is an organic process that takes time.
Non-scale victories, such as finding clothes that fit well and feeling more confident, are important markers of progress.
Upcoming live sessions will cover topics like fat loss, sustainability, and Q&A sessions.
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