Today, Lou interviews Cam, a Sydney-based hybrid athlete and runner who is training for a sub-3:30 marathon at the New York City Marathon. They delve into the impact of culture on athletic performance, exploring the differences between fitness communities in Australia and the UK. Cam shares insights into his training regimen, which includes strength sessions and running, while balancing a full-time job. KEY TAKEAWAYS The fitness culture in Sydney is significantly more vibrant and active compared to the UK, with a larger number of people participating in running and fitness activities. This can create both motivation and pressure for individuals to perform at higher levels. It's important to set achievable goals based on personal capabilities rather than external expectations. While it's beneficial to be inspired by others, individuals should focus on their own progress and celebrate their achievements, regardless of how they compare to others. Juggling a full-time job with training requires flexibility and planning. Incorporating training sessions into daily routines, such as lunchtime workouts or adapting runs to fit social activities, can help maintain a balance between work and fitness goals. After intense training or races, allowing time for recovery is crucial. This includes taking a break to celebrate achievements and giving the body time to recuperate before starting the next training block. Proper nutrition and hydration are essential for performance. Strategies such as timing gel intake with water stations during races and maintaining a balanced diet with high protein options can help prevent issues like cramping and support overall training efforts. BEST MOMENTS "I feel like there's a lot more people that are fitter here and wanting to look after themselves. It's quite overwhelming, but it's a positive and a bit of a negative sometimes." "Running a sub-330 marathon feels like a big achievement to me, but sometimes it doesn't feel like a big achievement when you're talking to people after a race." "I think it's about setting realistic goals and trying to stick to the plan, getting the reps in and achieving those goals." "The new normal here is to be able to run a sub-three marathon, finish an Ironman. That's normal here, which is absolutely ridiculous." "I think social media definitely puts a bit of a highlight on marathons, and no one really shows the amount of work that actually goes into a marathon." VALUABLE RESOURCES @cjcampbell_96 https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou shares insights from her recent six-week transformation while on holiday in Bali, where she managed to lose 3-4kg despite indulging in daily meals out. Lou emphasises the importance of sticking to basic health principles, such as prioritising sleep, hydration, and strength training, while also incorporating cardio and whole foods into the diet. KEY TAKEAWAYS Prioritise fundamental aspects of health and fitness, such as getting enough sleep (7-8 hours), staying hydrated (at least 4 litres of water daily), and engaging in regular strength training and cardio. Instead of traditional breakfast foods, consider having two main meals a day that are high in protein and whole foods. This approach can help maintain energy levels and support workout recovery. Be cautious of liquid calories from smoothies, juices, and alcoholic beverages, as they can add up quickly and may not keep you full. Opt for water and limit high-calorie drinks. Non-exercise activity thermogenesis (NEAT) plays a crucial role in fat loss. Aim for daily movement through walking, taking stairs, and engaging in activities outside of structured workouts. Having an accountability partner or joining a community can significantly enhance motivation and commitment to fitness goals. Planning and making decisions in advance can help reduce decision fatigue and keep you on track. BEST MOMENTS "If you haven't nailed the basics, don't be stressing about your supplements, your ice baths, all of that sort of stuff." "Start with getting seven to eight hours of sleep every single night and be really consistent with that." "We were aiming for whole foods, probably 90% of the time, not just 80, having two main meals a day." "Liquid calories are a huge, huge, huge amounts of calories in coffee and alcohol." "Accountability, dare I say, is the most important tip of everything I've just covered there." VALUABLE RESOURCES https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Lou gets stuck into your real-life fitness questions – from staying on track at the weekend to handling emotional eating and why fat loss can be trickier for women than men. Lou shares simple, doable strategies like calorie banking, planning your meals ahead, and treating yourself in small ways during the week so you’re not tempted to overdo it later. She also chats about her own CrossFit workouts, fitting training around school holidays, and why strength training is a total game-changer for women. KEY TAKEAWAYS Avoid Over-Restriction: Restricting calories too much during the week can lead to binge eating on weekends. Incorporating small treats throughout the week can help prevent feelings of deprivation and reduce the likelihood of bingeing. Plan Social Meals: Planning meals in advance, especially when dining out, can help maintain dietary goals. Knowing what to order ahead of time reduces decision fatigue and helps stick to healthier choices. Embrace "Cruise Days": Instead of viewing weekends as a time to indulge excessively, consider them as "cruise days" where you maintain your progress. This approach allows for enjoyment without derailing your overall goals. Strength Training Importance: Strength training is crucial for women trying to lose fat. It helps preserve muscle mass, boosts metabolism, and provides numerous health benefits beyond just fat loss. Address Emotional Eating: Recognizing triggers for emotional eating is essential. Finding alternative coping mechanisms, such as journaling or going for a walk, can help manage emotional cravings and promote healthier eating habits. BEST MOMENTS "You are much more likely to keep up your gains... if you just don't bother with anything." "The more muscle we have, the more our metabolism will increase because muscle on the body uses more energy than fat does." "It's so crucial that you are also strength training... Lifting weights helps preserve and build muscle." "If you are trying to eat the same amount as your male counterpart, we are going to put on weight and they might not." "Just focus on eating whole foods. Whole foods. It's game-changing." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this week's episode, Lou dives into a Q&A format, addressing a variety of listener questions related to balancing Hyrox and marathon training, nutrition, recovery, and fat loss. She emphasises the importance of setting goals, particularly when training for both endurance and strength events. Lou also shares insights on effective training strategies, the significance of recovery, and the role of mindset in achieving fitness goals. KEY TAKEAWAYS To effectively balance High Rocks and marathon training, it's essential to implement smart programming and periodisation. This involves structuring your training year into focused blocks for each discipline, ensuring adequate recovery, and accepting that peak performance in both may not be achievable simultaneously. While marathon training can burn a significant number of calories, it may not be the most effective for fat loss due to the body's adaptation to steady-state cardio. High Rocks training, which includes resistance work and high-intensity intervals, may be more beneficial for fat loss and muscle retention. To hold onto muscle while marathon training, it's crucial to continue strength training at least twice a week, consume adequate protein, and ensure proper fuelling during long runs to prevent muscle breakdown. When faced with buffet situations, focus on high-protein, nutrient-dense foods, practice portion control, and eat slowly to help manage intake. It's important to prioritise quality over quantity and to remember that enjoying the holiday experience doesn't require overeating. For improving running speed, consistency is key. Incorporating speed sessions, tempo runs, and strength training into your routine will help enhance performance. It's vital to trust the training process and remain committed to a structured program for optimal results. BEST MOMENTS "Balancing High Rocks and marathon prep is all about smart programming and honest goal setting." "If your main goal is fat loss and you want to look toned, then High Rocks style training is the superior of the two." "Endurance training is catabolic, meaning we are breaking down tissue for energy, especially if our energy intake is low." "I think your best event is the one that excites you the most and fits into your lifestyle the most." "If it's not a 'fuck yes,' it's a no. Don't just eat all of it for the sake of it." VALUABLE RESOURCES https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou delves into practical strategies for maintaining fitness goals amidst the challenges of social events, holidays, and life’s unpredictability. She discusses the importance of flexibility in planning, setting realistic boundaries, and practising mindful eating. Lou also highlights the significance of tracking progress beyond the scale, reconnecting with personal motivations, and building lasting fitness habits. KEY TAKEAWAYS When attending social events or holidays, it's important to plan your meals with flexibility in mind. Identify your non-negotiables (like a favourite dish) and allow yourself to enjoy those while making lighter choices for other items. Consistency is more important than perfection. One off-plan meal or weekend won't undo your progress. It's essential to get back on track without feeling guilty about occasional indulgences. Avoid skipping meals to save calories for later. Instead, eat balanced meals throughout the day and practice mindful eating at events by savouring each bite and checking in with your hunger levels. Movement doesn't have to be all or nothing. Incorporate short workouts or active social activities, like walking with friends, to maintain your routine even during busy times. Progress isn't always linear, so track more than just your weight. Celebrate improvements in energy levels, how your clothes fit, and other non-scale victories to stay motivated when the scale doesn't reflect your efforts. BEST MOMENTS "No one wants to be the person at the party sitting in the corner eating their chicken and broccoli out of a Tupperware." "Perfection is not the goal here, consistency is." "If it's not a fuck yes, it's a no." "One meal is not going to make or break your progress." "Willpower will run out, but the habits are going to keep you going when life gets busy." VALUABLE RESOURCES https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Lou looks into the pervasive issue of self-sabotage, a challenge that many face when striving for personal goals, whether related to fitness, business, or life events. She explores the psychological mechanisms behind self-sabotage, including fear of failure, imposter syndrome, and all-or-nothing thinking. KEY TAKEAWAYS Self-sabotage occurs when individuals act against their best interests and goals, often due to fear of failure, fear of success, or imposter syndrome. Recognising these patterns is the first step in overcoming them. Practising self-compassion can help individuals recover from setbacks more quickly and maintain consistency in their efforts. It allows for a more forgiving mindset, reducing the likelihood of self-sabotage. Focusing on process goals (e.g., completing training sessions) rather than solely on outcome goals (e.g., achieving a specific time) can reduce anxiety and increase motivation, making it easier to stay on track. Visualising potential triggers for self-sabotage and preparing helpful responses can help individuals manage stress and anxiety. Having a bare minimum plan for tough days can also keep progress moving forward. Sharing intentions and goals with friends, coaches, or support groups can significantly increase accountability and follow-through. Social support plays a crucial role in maintaining motivation and commitment to goals. BEST MOMENTS "Self-sabotage is when you get in your own way, acting against your best interests and goals." "When something matters to us, the stakes feel really high, and if we fall short, it feels like a reflection of our worth." "Self-compassion isn't about making excuses; it helps people recover from lapses faster and stay more consistent over time." "One slip is not a failure; it's just data that we can then use to learn from or do something better next time." "Every small action is a vote for the person you want to become." VALUABLE RESOURCES https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou dives deep into the world of coaching, sharing personal insights from both a coach's and a client's perspective. With a focus on the benefits and potential drawbacks of coaching, the discussion covers essential topics such as accountability, expert guidance, and the importance of personalisation in training programs. Lou emphasises that coaching is not a magical solution but rather a partnership that requires effort from both parties.  KEY TAKEAWAYS Coaching is a holistic approach that goes beyond just providing a workout plan. It involves guiding, supporting, and challenging individuals to achieve their goals in various areas such as fitness, nutrition, and lifestyle. One of the primary benefits of having a coach is accountability. Regular check-ins can motivate individuals to stay consistent with their training and help them push through tough days. Effective coaching is tailored to the individual. Coaches assess personal goals, preferences, and any existing injuries to create a customized plan that promotes faster progress and reduces frustration. A good coach aims to empower clients to become self-sufficient. This includes teaching them the reasoning behind their training plans and helping them develop the skills to make informed decisions on their own. Coaching may not be suitable for everyone. Factors such as cost, personal motivation, and the potential for feeling overwhelmed by structure should be considered.  BEST MOMENTS "Coaching is not a magical solution. You cannot expect to pay for coaching and all the work just happens for you." "A good coach will teach you the why behind the plan so you can eventually do it on your own." "If you are struggling with something, if you've got questions, just ask me, tell me, tell me that you're struggling." "Coaching is a huge investment. Not everyone can or wants to budget for it, which is absolutely fine." "Not every coaching style or personality will match yours, so it's important to find a coach that works well with you." VALUABLE RESOURCES Lou's Marathon Programme https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou is joined by Dan Barratt, an accomplished runner and coach, to discuss strategies for achieving a sub-20 minute 5K. Dan shares his journey from a background in boxing and rugby to becoming a competitive marathon runner, including his experiences during the COVID running boom and his impressive achievements in marathons, Hyrox and ultra races.  KEY TAKEAWAYS To improve performance, especially for a 5K, it's essential to focus on quality workouts rather than just increasing mileage. Key sessions should include faster track workouts and tempo runs to build speed and endurance. Mental toughness is crucial for racing. Techniques such as breaking the race into manageable segments, using positive self-talk, and recalling personal motivations can help maintain focus and push through difficult moments during a race. Training with others can enhance motivation and make the experience more enjoyable. Incorporating social elements, like post-run brunches, can help balance the commitment to training with a fulfilling social life. Adapting training schedules to fit personal life and commitments is vital. This includes being open to adjusting run days, breaking longer runs into shorter sessions, and prioritising recovery to prevent overtraining. Gaining experience through various races, such as park runs, can help build confidence and familiarity with race conditions. Practising race-day strategies, including pacing and nutrition, during training runs is essential for success on race day. BEST MOMENTS "If you're training for a marathon, that long run is the most important run of your weekly training." "You want to be running at 340, 330 in your training, which at the start you're only going to be able to do over a shorter distance like 200, 400." "Never underestimate the marathon. If you're doing a marathon, it's a commitment." "I think the main thing with marathon blocks is people just say they struggle with fitting in the long runs with time." "5K track PB is not the same as a road-based 5K PB." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou shares a personal reset approach to fat loss, detailing a plan to lose 4kg in 4 weeks by refining daily habits. While the goal is not strictly to lose that amount, she focuses on practical strategies for those feeling stuck in unhealthy routines. Lou explains the science behind calories, energy expenditure, and the importance of creating a calorie deficit for fat loss.  KEY TAKEAWAYS To lose fat, it's essential to consume fewer calories than you burn, creating a calorie deficit. Understanding your Total Daily Energy Expenditure (TDEE) helps in determining how many calories to consume for weight loss. Non-exercise activity thermogenesis (NEAT) plays a significant role in daily calorie burn. Simple actions like walking more, standing up frequently, and being less sedentary can significantly increase calorie expenditure without the need for intense workouts. Consuming adequate protein is crucial for muscle repair, satiety, and maintaining muscle mass during weight loss. It also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats and carbohydrates. Planning meals and snacks within specific time windows can help reduce mindless snacking and improve adherence to a calorie-controlled diet. This approach allows for better digestion and helps manage hunger levels. Adequate sleep is vital for regulating hunger hormones and maintaining willpower. Reducing late-night activities, such as creating social media content, can help improve sleep quality, which in turn supports better dietary choices and overall health. BEST MOMENTS "Calories in versus calories out, it's literally science. In order to lose fat, you need to be using more energy than you are putting in your body." "I am going to remove bagels and bread, they are quite calorie dense. I was having three a day, and realistically, if I'm reducing my running, I do not need three bagels a day." "Changing your environment will help you change your habits. Removing yourself from that environment where you did the bad snacking makes it easier to stick to your goals." "Eat only at planned meal times, including a planned snack time. This is going to reduce mindless snacking and supports calorie control." "The goal is not perfection at all, it's just progress. If you slip up, just reset and keep going." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Lou shares an exhilarating recap of her recent marathon experience, achieving a remarkable time of 3 hours and 25 minutes. She looks into the intricacies of her taper week, discussing training adjustments, carb-loading strategies, and race day preparations. Lou also reflects on her choice to run without headphones, the effectiveness of a negative split strategy, and the importance of proper fuelling during the race.  KEY TAKEAWAYS Reducing training volume in the weeks leading up to a marathon is crucial for recovery and performance. This includes maintaining some activity while allowing the body to rest and recover from fatigue. Consuming 8 to 12 grams of carbohydrates per kilogram of body weight in the days before the race can enhance glycogen stores. It's important to balance carb intake with overall calorie consumption to avoid feeling overly full on race day. Having a structured morning routine, including a nutritious breakfast and hydration, is vital. It's recommended to eat breakfast early to allow for digestion before the race starts. Starting the race conservatively and gradually increasing pace can lead to better overall performance. This strategy was successfully implemented, resulting in a strong finish. Training without music can help build mental toughness, allowing runners to focus on their thoughts and maintain pace without external distractions. Embracing the challenge and believing in one's training can significantly impact race performance. BEST MOMENTS "I got a three hour 25 marathon, which when I crossed the line, I'm not gonna lie, I thought I'd done 324." "A taper is a week or two or three weeks, depending on how big the race is, where you reduce the volume of your running." "I definitely recommend practicing your long runs and tempo runs in these shoes. Don't overuse them though." "I should have taken Imodium. I really should have done because the fact I had to stop twice is kind of ridiculous." "It's supposed to be hard. One thing I've learned from this marathon block and the race is my love of running again." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou dives deep into the common struggle of persistent hunger and cravings that many face, especially when it comes to snacking. She explores the science behind hunger, focusing on the roles of hormones like ghrelin and leptin, and how factors such as sleep, stress, and diet can influence our appetite. Lou provides actionable strategies to help listeners understand their hunger cues, manage cravings, and make healthier food choices.  KEY TAKEAWAYS Hunger is primarily regulated by hormones such as ghrelin, which signals hunger, and leptin, which signals fullness. Chronic stress, poor sleep, and overeating can disrupt the balance of these hormones, leading to increased cravings and hunger. Consuming refined carbohydrates can cause rapid spikes and crashes in blood sugar levels, leading to increased hunger shortly after eating. Incorporating protein and fibre into meals can help stabilise blood sugar and keep you feeling full longer. Sleep and stress significantly affect hunger and cravings. Poor sleep increases ghrelin levels and decreases leptin, while chronic stress raises cortisol, which can lead to cravings for high-calorie comfort foods. Managing sleep and stress can help regulate hunger. Cravings are often linked to emotions such as stress, boredom, or sadness. Recognising the emotional triggers behind cravings can help in managing them more effectively. Mindful eating practices, such as savouring food and being present during meals, can also reduce emotional eating. When snacking, opt for high-protein and high-fibre options to stay full longer. Avoid empty-calorie snacks and consider pre-planning your snacks to help manage cravings without guilt. Implementing the 80-20 rule can allow for indulgences while maintaining a balanced diet. BEST MOMENTS "It's all down to hormones. So we have a hormone called ghrelin. It signals the brain to eat." "Chronic stress, poor sleep, and overeating of processed foods can actually make your brain less sensitive to leptin." "Eating balanced meals at consistent times of the day will train your body to expect that food at regular intervals." "If you are genuinely hungry, I would always opt for just a light snack. Something that is going to keep you full throughout the night." "It's not about eliminating cravings or hunger. It's just about understanding them and then making the choices that align with your goals." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou takes listeners through an in-depth look at her marathon training block as she approaches race day in just two weeks. She shares insights on her training journey over the past 12 weeks, including weekly mileage increases, key workouts, and the importance of fueling strategies. Lou discusses the challenges of balancing marathon training with hyrox conditioning, emphasising the significance of strength training for injury prevention. KEY TAKEAWAYS The marathon training block consisted of a 12-week period with a gradual increase in weekly mileage, peaking at 92 kilometres. The tapering phase has begun, focusing on reducing volume while maintaining intensity to prepare for race day. Important workouts included longer sessions and tempo runs, with specific interval training at race pace. Notable workouts were the "666" (6K easy, 6K race pace, 6K faster than race pace) and a structured interval session that emphasised maintaining pace under fatigue. A significant focus was placed on pre-run fueling, moving away from fasted runs to consuming a full bagel, banana, and honey before longer sessions. The importance of practising fueling strategies during long runs was emphasised to prepare for race day. Mental strategies such as visualisation and setting multiple goals (A, B, and C) were discussed to manage expectations and maintain motivation. The goals included aiming for a personal best, qualifying for Boston, and simply beating last year's time. The training plan included not only marathon preparation but also conditioning for hyrox, leading to a demanding schedule of running, strength training, and conditioning sessions. The importance of recovery, nutrition, and mental resilience was highlighted to cope with the intensity of the training. BEST MOMENTS "I've increased it all the way up to my biggest week, which was last week where I hit 92km. That's a big week." "You still have to strength train if you are a runner; it's even more important. You are way less likely to get injured if you are running and strength training combined." "I always set an A, a B, and a C goal, because as I said, it doesn't always go to plan on the day." "It's important to plan because you need to work out your rest day, minus two weeks off for your taper." "The hardest bit is getting up every single day and going for that training run, getting enough sleep in, getting the carbs in." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Lou investigates the essential topic of nutrition for optimal performance, recovery, and results, addressing long-standing listener requests. With a focus on fueling the body effectively, she covers the importance of carbohydrates, protein, and healthy fats, along with hydration tips and practical meal strategies for pre- and post-workout.  KEY TAKEAWAYS Carbohydrates are essential for peak performance and recovery. They should make up 50-60% of your daily caloric intake, especially for those engaging in high levels of physical activity. Adequate protein intake is crucial for muscle repair and recovery. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight, which should account for 20-30% of your daily intake. Healthy fats are important for long-term energy and hormone regulation, particularly for women. They should not be completely avoided, but consumed in moderation to prevent excessive calorie intake. Eating a balanced meal with carbohydrates and protein before and after workouts is vital. Pre-workout meals should be consumed 1-3 hours prior, while post-workout meals should be consumed within 1-2 hours for optimal recovery. Staying hydrated is crucial for performance, especially during endurance training. Dehydration can lead to fatigue, cramping, and poor recovery, so it's important to drink water before, during, and after workouts. BEST MOMENTS "You can be working out super, super hard, but you are only gonna be as good as what you are eating." "Carbs are life and they are our body's primary energy source, without them we are going to be running on an empty tank." "You will be technically underfueling and you will feel fatigued, you may also end up with mental burnout as well." "You can still lose fat and eat a crap load of carbs. I promise I am living proof of it right now." "Don't try something new on the day [of the race]. Your body's not ready; just stick with what you know." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou dives deep into the world of half marathons, sharing insights on training, fueling, and race day preparation. Drawing from a recent experience at the Nike After Dark half marathon in Sydney, Lou covers essential topics such as the importance of zone 2 training for building aerobic capacity, the role of tempo runs and interval training in improving performance, and the critical nature of nutrition, particularly carbohydrates, for endurance athletes. KEY TAKEAWAYS For optimal half-marathon performance, it's essential to incorporate a structured training plan that includes 80% of your runs in zone 2 (60-70% of maximum heart rate) to build aerobic capacity, along with 20% of higher-intensity workouts like tempo runs and intervals. Carbohydrates are crucial for endurance running, serving as the primary fuel source. It's recommended to consume 6-10 grams of carbohydrates per kilogram of body weight daily, especially increasing intake during taper week to maximise glycogen stores before race day. On race day, it's important to consume 30-60 grams of carbohydrates during the race, ideally through gels or chews, and to hydrate adequately. A fueling strategy should be in place, taking gels before feeling depleted to maintain energy levels. Mental preparation plays a significant role in endurance performance. Techniques such as visualisation, positive self-talk, and breaking the race into manageable segments can help maintain focus and motivation throughout the race. Incorporating strength training into your routine is vital for improving running economy and reducing injury risk. Focus on compound movements and unilateral exercises to enhance muscular endurance and support joint stability. BEST MOMENTS "Zone 2 training is so crucial for building that aerobic capacity. It should feel easy enough to run along and have any form of conversation full sentences." "Incorporating strength work into your routine will improve neuromuscular coordination. It is such a critical role in enhancing performance and of course preventing injuries." "You want to fill up all of those stores right before the race so you have the maximum amount of energy stored in your body." "You need to train your mind to push through discomfort because it will help you get better results. Mental fatigue can reduce endurance performance by up to 15 percent." "If you believe that you can do it, your brain is going to tell you halfway through the race whether you can continue at this pace or not." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4  HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou dives into a Q&A format, primarily focusing on Hyrox training and nutrition. After sharing personal experiences from participating in the Turf Games, including insights on strength and endurance workouts, Lou addresses various listener questions. Topics covered include the differences between singles and doubles in Hyrox, effective training strategies for those without gym access, and the importance of hybrid training for improving both strength and running performance.   KEY TAKEAWAYS  To excel in events like Hyrox, it's essential to integrate both strength and endurance training. This means actively working on improving running performance while also focusing on strength exercises, rather than just using one to support the other. Proper nutrition is crucial for hybrid athletes. A balanced diet rich in carbohydrates, protein, and healthy fats is necessary to fuel workouts and aid recovery. Mental strength is as important as physical training. Breaking down events into smaller tasks and visualizing success can help improve performance. Practicing under race-like conditions during training can also enhance mental resilience. Recovery, including adequate sleep and hydration, plays a vital role in performance. Neglecting recovery can lead to fatigue, increased cravings, and a higher risk of injury. Many athletes focus too heavily on strength training at the expense of running, which is critical for events like Hyrox. It's important to balance both aspects and avoid overtraining by gradually increasing workout intensity and volume while ensuring proper recovery.   BEST MOMENTS "Singles is so much harder because you literally get zero rest. You have to really learn how to pace yourself." "If you are a good runner and you build your strength on the side as well, you will be good." "The key is just to stimulate high intensity and then like the functional nature of hybrid or high rocks workouts." "You need to prioritize your running... It’s a runner’s game." "If you are only maybe training two or three times a week, you have terrible sleep and a terrible diet, taking supplements isn't going to miraculously make you a hybrid athlete."   VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou dives into a comprehensive Q&A session, addressing a wide range of topics related to fat loss, muscle building, nutrition, and sustainable healthy habits. She begins with an exploration of why quick-fix diets often fail and the importance of adopting manageable lifestyle changes for lasting weight loss. Lou emphasises the significance of mindset in achieving sustainable results, encouraging listeners to view setbacks as learning opportunities. Additionally, she shares practical tips for building healthy habits, understanding metabolism, and effective meal prep strategies. KEY TAKEAWAYS Quick fix diets often fail due to extreme calorie restrictions and lack of real-life applicability. Sustainable weight loss focuses on manageable changes, such as portion control and regular exercise, allowing for flexibility in social situations. Start with small, achievable actions rather than overwhelming yourself with multiple changes at once. Focusing on one or two habits, like drinking more water or going for a daily walk, can lead to long-term lifestyle changes. A growth mindset is crucial for sustainable weight loss. Viewing setbacks as learning opportunities rather than failures helps maintain consistency and patience, which are essential for long-term success. Metabolism is the process of converting food into energy and is influenced by factors like age and muscle mass. Supporting a healthy metabolism involves strength training, eating enough protein, and staying active throughout the day. Planning meals in advance and checking restaurant menus can help maintain healthy eating habits while enjoying social events. Techniques like calorie banking can allow for flexibility without compromising overall dietary goals. BEST MOMENTS "Quick fix diets fail because they rely on extreme calorie restriction or cutting out entire food groups, which can lead to short-term weight loss but is almost impossible to maintain." "Build lasting habits starts with those small, really achievable actions. Choose one habit to focus on at a time." "Mindset has such a huge factor in sustainable weight loss. Having that growth mindset will help you view setbacks as learning opportunities." "To support a healthy metabolism, we need to focus on things like strength training that will help build our muscle, which burns more calories at rest." "One meal is not going to derail your progress at all. I promise." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Lou returns to the podcast after a six-month hiatus to share a comprehensive life update and outline ambitious goals for 2025. Reflecting on her recent experiences, she discusses her intense training for the Hyrox Singles Pro competition in Melbourne, detailing the challenges and triumphs she faced during the race. She also covers her journey through various Hyrox events, including mixed doubles and relays, highlighting her achievements and the lessons learned along the way. KEY TAKEAWAYS Lou emphasises the importance of setting and committing to personal and professional goals for 2025, including performance-based targets in fitness and business. Lou shares detailed experiences from participating in Hyrox events, highlighting the challenges faced during training and competition, as well as the emotional journey of striving for personal bests. There is a strong emphasis on maintaining a balanced lifestyle, including the importance of sleep, nutrition, and being present in daily activities to enhance overall well-being. Lou acknowledges the role of community and support from friends and family in achieving goals, illustrating how collaboration and encouragement can lead to success in competitive environments. Lou discusses the creation of a vision board as a motivational tool, encouraging listeners to visualise their goals and aspirations to stay focused and inspired throughout the year. BEST MOMENTS "My main mission is to help as many people as possible become their strongest, healthiest and happiest self." "I was constantly comparing myself to all the other girls online who I follow, who I obviously aspire to be." "I was really disappointed when I crossed the line, I'm not gonna lie to you all." "I want to get a 5k PB this year; I've never actually done a 5k to race." "I created my first proper vision board and I am literally obsessed." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou shares her exhilarating journey as she prepares for the High Rocks Women's Single Pro competition, transitioning from doubles open to tackling the full challenge solo. With just 14 weeks to go, she outlines her comprehensive training plan, which includes cycling, running, strength sessions, and Hyrox-specific workouts. The episode also features a Q&A segment where Lou addresses various listener questions, covering topics such as recovery tips, the importance of sleep and nutrition, strategies for managing willpower, and practical advice for fueling during competitions.  KEY TAKEAWAYS Lou has developed a comprehensive training plan for the upcoming High Rocks Women's Single Pro event, which includes cycling, running, strength training, conditioning sessions, swimming, and track workouts to improve speed. There is a focus on maintaining a balance between losing fat and building muscle, especially since the competition requires lifting male weights. Lou is considering adjusting her caloric intake to create a deficit while still supporting muscle maintenance. Recovery strategies emphasize the significance of sleep and nutrition as foundational elements. Additional recovery methods like massages, ice baths, and saunas are considered supplementary and should only be implemented after the basics are addressed. Willpower is described as a limited resource that can become exhausted, making it unreliable for long-term goals. Instead, developing discipline and establishing sustainable habits is crucial for achieving fitness and nutrition objectives. Proper fueling strategies for events like High Rocks and marathons are highlighted, including carbohydrate loading before the event and ensuring adequate nutrition during training runs to maintain energy levels and prevent hitting a wall during performance. BEST MOMENTS "I've gone from doubles open to men's weights and doing the whole thing on my own. I don't really know what I was thinking." "The key things for recovery are sleep and nutrition. If you haven't got those down to a T, then all this extra fluffy stuff is a waste of your time." "Willpower is not enough at all. We cannot rely on it. It's more like a muscle in the body that becomes exhausted if we use it too much." "If you are 80kg, you can store approximately 400 grams of glycogen in your muscles. That's why when we carb load, we carb load for the full 48 hours prior to the race." "Please don't go to sleep hungry. You're going to make it so much harder to then train that day because you've not fueled your body with enough energy." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou joins The Rogue Treatment Podcast as she explores the topic of calorie counting and its effectiveness in weight loss. Together, they discuss the origins of calorie counting and its relevance in today's society. Lou explores the idea of calorie counting as a tool to counteract the impact of processed foods and chemicals in modern diets. She emphasizes the importance of focusing on whole foods and the 80-20 rule, where 80% of the diet consists of unprocessed, nutritious foods.  KEY TAKEAWAYS Calorie counting is a tool that can be effective for weight loss, but it's important to focus on the quality of food consumed, not just the quantity. The 80-20 rule is a good approach to nutrition, where 80% of the diet consists of whole, unprocessed foods, and 20% can include indulgences like processed snacks. Processed foods often contain additives that make them more addictive, leading to overconsumption and weight gain. The origins of calorie counting date back to the 1820s, but it became popular as a weight loss tool after World War I. Portion control and understanding the nutritional content of food are key factors in maintaining a healthy diet, whether or not calorie counting is used. BEST MOMENTS "Calories are not technically made equal. If you had a handful of peanuts and then you had peanut butter, your body is going to use more calories to process the peanuts." "At what point did calorie counting become a thing to lose weight because of the impact of all the shit that we're ingesting that maybe causes us to increase weight?" "No one ever got fat from eating too many vegetables. It is all the processed foods that we eat and it's all the additives in the processed foods that make us want more." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In today's episode, Lou discusses the power of streaks and the challenges of maintaining them. Drawing from personal experiences with swimming, podcasting, and step goals, Lou discusses the impact of breaking a streak and the difficulty of getting back on track. She explores practical strategies for creating and sustaining streaks, such as setting non-negotiables, establishing optimal targets, and using rewards.  KEY TAKEAWAYS Streaks can be powerful tools for achieving goals, but breaking them can make it difficult to get back on track. Establish streaks for habits like steps, workouts, bedtime routines, etc., to work towards fitness goals. Make streaks non-negotiable and have optimal targets to avoid an all-or-nothing approach. Identify and eliminate excuses and blockers to make it easier to stay on track. Setting deadlines and time blocking tasks can help maintain consistency and focus on achieving goals. BEST MOMENTS "We all know that nothing focuses the mind like the last minute, so just make sure you have set deadlines, whether that's a daily deadline, a time or maybe it's within the week you need to have done a certain task by." "I'm a firm believer that, yes, you can have it all, but you really can't do it all at once. So you've really got to lean into what you want to focus on at the moment." "Just remind yourself why you started. Why did you start the diet? Why did you start exercising? Why did you start going to the gym? Why did you start running? Why did you blah blah blah? You get the picture. Just remind yourself why you started." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.