The Exercise Engineer

• Running Culture & Performance Pressures With Cam Campbell

  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 [email protected] 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/

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• How I Lost 3kg of Fat In 6 Weeks

  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 [email protected] 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/

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• Understanding Women's Fat Loss: Hormones, Metabolism, and Nutrition Mistakes

  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/[email protected] 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/

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• Q&A: Tackling Buffets & Balancing Hyrox and Marathons

  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 [email protected] 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/

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• Navigating Holidays and Socials While Staying on Track

  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 [email protected] 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/

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