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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/theexerciseengineer
lou@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
<ul>
<li>
Streaks can be powerful tools for achieving goals, but breaking them can make it difficult to get back on track.
</li>
<li>
Establish streaks for habits like steps, workouts, bedtime routines, etc., to work towards fitness goals.
</li>
<li>
Make streaks non-negotiable and have optimal targets to avoid an all-or-nothing approach.
</li>
<li>
Identify and eliminate excuses and blockers to make it easier to stay on track.
</li>
<li>
Setting deadlines and time blocking tasks can help maintain consistency and focus on achieving goals.
</li>
</ul>
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
<a href="https://linktr.ee/theexerciseengineer">https://linktr.ee/theexerciseengineer</a> <a href="mailto:lou@theexerciseengineer.com">lou@theexerciseengineer.com</a>
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.

Welcome to "The Exercise Engineer" podcast, where we empower, inspire, and educate women to embrace fitness, fat loss, and nutrition with a positive mindset. Our mission is to help women build a loving relationship with their bodies by focusing on training, movement, and strength. Through my podcast and membership program, Train With Lou, we strive to support women in achieving healthier, happier, and stronger lives, one workout, run, or episode at a time.

Join me as we explore the realms of fuel, fitness, and fun, engaging with experts along the way. As I satisfy my own curiosity and gain valuable insights, I'll share them with you. So, if you're ready to embark on a new fitness journey, don your trainers, put on your headphones, and let's begin together. Don't wait any longer—let's get started!

Welcome to "The Exercise Engineer" podcast, where we empower, inspire, and educate women to embrace fitness, fat loss, and nutrition with a positive mindset. Our mission is to help women build a loving relationship with their bodies by focusing on training, movement, and strength. Through my podcast and membership program, Train With Lou, we strive to support women in achieving healthier, happier, and stronger lives, one workout, run, or episode at a time.
Join me as we explore the realms of fuel, fitness, and fun, engaging with experts along the way. As I satisfy my own curiosity and gain valuable insights, I'll share them with you. So, if you're ready to embark on a new fitness journey, don your trainers, put on your headphones, and let's begin together. Don't wait any longer—let's get started!

The Exercise Engineer

The Ripple Effect of Action: Motivation and Reward in Goal Setting

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/theexerciseengineer
lou@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.

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&amp;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
<ul>
<li>
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.
</li>
<li>
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.
</li>
<li>
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.
</li>
<li>
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.
</li>
<li>
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.
</li>
</ul>
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
<a href="https://linktr.ee/theexerciseengineer">https://linktr.ee/theexerciseengineer</a> <a href="mailto:lou@theexerciseengineer.com">lou@theexerciseengineer.com</a>
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.

My Journey to High Rocks Women's Single Pro in 14 Weeks

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/theexerciseengineer
lou@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
<ul>
<li>
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.
</li>
<li>
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.
</li>
<li>
Processed foods often contain additives that make them more addictive, leading to overconsumption and weight gain.
</li>
<li>
The origins of calorie counting date back to the 1820s, but it became popular as a weight loss tool after World War I.
</li>
<li>
Portion control and understanding the nutritional content of food are key factors in maintaining a healthy diet, whether or not calorie counting is used.
</li>
</ul>
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
<a href="https://linktr.ee/theexerciseengineer">https://linktr.ee/theexerciseengineer</a> <a href="mailto:lou@theexerciseengineer.com">lou@theexerciseengineer.com</a>
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.

Debunking the Myths and Realities of Calorie Counting in Modern Dieting

In this episode, Lou chat to Olivia King, a former professional athlete in swimming and rowing, as the guest. Olivia shares her journey from starting competitive swimming at a young age to transitioning to rowing and making the Canadian national team. She discusses her intense training regimen, including swimming 10k in a pool after a planned open water swim got canceled. Olivia provides insights into her training techniques, such as focusing on breathing, stroke rates, and using paddles for resistance training. Their conversation delves into the mental aspect of swimming, including thoughts during long swims and the importance of goal setting.

KEY TAKEAWAYS


Olivia found a balance between school and swimming by transitioning to a public high school to experience a more normal high school life while still focusing on swimming and maintaining good grades.


Olivia emphasized the importance of race simulation in training, where she practiced her longest swim two weeks before the event to prepare for the actual race conditions and challenges.


Olivia highlighted the significance of breathing technique in swimming, emphasizing the importance of breathing to the opposite side to maintain balance and efficiency in the water.


Olivia discussed the use of paddles as a form of resistance training in swimming to improve arm strength and stroke efficiency, providing a way to enhance performance and technique.


Olivia shared insights into her mental approach during swimming, mentioning how she engages in self-reflection, technique correction, and even sings songs in her head to stay focused and motivated during long swims.

BEST MOMENTS

"I was taken to a pool, had to try out. So like little eight year old Olivia with the cap and goggles on got into lane eight and this coach watched me swim up and down the pool."

"I think that elite level of sport at such a young age was, it definitely had its benefits."

"I was so against waterproof headphones, only because I think the beauty of sport in general, and I think the beauty of individual sports, especially like being able to go for a run, or go for a swim, or even just go for a hike."

"I always teach the little kids this is you know when you go to blow into a tissue yeah blow your nose that's you breathe out under the water yeah so that when you go to turn your head to breathe all you have everything's out of you all you got to do is suck in."

"Swimming really has been like the OG of Restricted breathing and working on your VO2 and your cardio that way."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@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 chat to Olivia King, a former professional athlete in swimming and rowing, as the guest. Olivia shares her journey from starting competitive swimming at a young age to transitioning to rowing and making the Canadian national team. She discusses her intense training regimen, including swimming 10k in a pool after a planned open water swim got canceled. Olivia provides insights into her training techniques, such as focusing on breathing, stroke rates, and using paddles for resistance training. Their conversation delves into the mental aspect of swimming, including thoughts during long swims and the importance of goal setting.
KEY TAKEAWAYS
<ul>
<li>
Olivia found a balance between school and swimming by transitioning to a public high school to experience a more normal high school life while still focusing on swimming and maintaining good grades.
</li>
<li>
Olivia emphasized the importance of race simulation in training, where she practiced her longest swim two weeks before the event to prepare for the actual race conditions and challenges.
</li>
<li>
Olivia highlighted the significance of breathing technique in swimming, emphasizing the importance of breathing to the opposite side to maintain balance and efficiency in the water.
</li>
<li>
Olivia discussed the use of paddles as a form of resistance training in swimming to improve arm strength and stroke efficiency, providing a way to enhance performance and technique.
</li>
<li>
Olivia shared insights into her mental approach during swimming, mentioning how she engages in self-reflection, technique correction, and even sings songs in her head to stay focused and motivated during long swims.
</li>
</ul>
BEST MOMENTS
"I was taken to a pool, had to try out. So like little eight year old Olivia with the cap and goggles on got into lane eight and this coach watched me swim up and down the pool."
"I think that elite level of sport at such a young age was, it definitely had its benefits."
"I was so against waterproof headphones, only because I think the beauty of sport in general, and I think the beauty of individual sports, especially like being able to go for a run, or go for a swim, or even just go for a hike."
"I always teach the little kids this is you know when you go to blow into a tissue yeah blow your nose that's you breathe out under the water yeah so that when you go to turn your head to breathe all you have everything's out of you all you got to do is suck in."
"Swimming really has been like the OG of Restricted breathing and working on your VO2 and your cardio that way."
VALUABLE RESOURCES
<a href="https://linktr.ee/theexerciseengineer">https://linktr.ee/theexerciseengineer</a> <a href="mailto:lou@theexerciseengineer.com">lou@theexerciseengineer.com</a>
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.

The Ripple Effect of Action: Motivation and Reward in Goal Setting

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