In this episode of The Exercise Engineer, Lou engages in a Q&A session, answering questions submitted by listeners. She provides helpful tips and advice on various topics, such as meal prepping for lunch, overcoming mental barriers before a long run, balancing work and exercise without feeling guilty, and the effects of the menopause on weight gain. She also discusses the benefits of creatine, shares her morning routine, and highlights the importance of celebrating small wins. The episode concludes with Lou sharing weekly wins from her clients and encouraging listeners to share the podcast with others. Overall, this episode offers valuable insights and practical advice for listeners looking to improve their fitness and overall well-being
KEY TAKEAWAYS:
Meal prep options for lunchtime: The speaker suggests cold options such as pasta salads, wraps, smoothie bowls, and overnight oats. They also mention stir-fries and sandwiches as good choices for cold lunches.
Overcoming mental barriers before a long run: The speaker advises taking it easy in the first mile, knowing the route well, and having multiple distractions such as podcasts or videos to keep the mind engaged during the run. They also emphasize the importance of enjoying the run and appreciating the ability to run.
Balancing work life and exercise without guilt: The speaker encourages prioritizing health and making it a top three priority. They suggest setting non-negotiables for exercise and reflecting on values and goals to ensure that health remains a priority. Rest weeks and reload weeks are also mentioned as important for recovery.
Menopause and weight gain: The speaker explains that weight gain during menopause can be attributed to a reduction in muscle mass and a decrease in metabolic rate. They recommend resistance training and a high-protein diet to maintain muscle mass and support overall health during this time.
Transitioning from evening workouts to morning workouts: The speaker suggests gradually shifting the workout routine to the morning and creating non-negotiables for morning workouts. They also recommend using tools like lumi lights to wake up naturally and planning the night before to make the transition smoother.
BEST MOMENTS:
"If you are not doing the best that you can do with the resources that you have, then why not?"
"The presence of creatine in your muscle is the same as pressing down on a water bottle if it's empty or if it's full of water."
"It's so important if you're going through perimenopause or the menopause that you resistance train as well to make sure you are eating to make sure you are building muscle or at least maintaining that muscle."
"As long as you're getting your steps in, healing your body well, still eating high protein foods, no guilt allowed whatsoever."
"The first 10 minutes really, you're still a bit half asleep. So you don't even feel the first 10 minutes."
https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com
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.
