Shows
The Exercise EngineerRunning advice all women NEED to listen to today!I was interviewed today by 'Women's Running Collective'. We talk all things running, setting goals, building habits, women's biomechanics, nutrition and so much more!If you're just starting your running journey or you're striving to PB your next race, you're going to love this chat!Thank you for having me team xxxWomen's Running Collective Podcast: https://open.spotify.com/show/2KuWtqVrlxtrUWPw5aVRHM?si=9a9204ca7df84a3fChapters:00:00 - Guest introduction: Lou Kelly01:42 – Rapid fi...
2026-02-1940 min
The Exercise EngineerBeginner Triathlete to Ironman: The SwimIn this episode, Lou breaks her four-month silence to give a "no-filter" recap of her Ironman journey so far. Transitioning from a beginner to a long-distance triathlete is no joke, and while the swim might be the shortest leg of the race, it’s proving to be the biggest mental hurdle. Lou shares her ego-bruising lessons on technique, the tools she wish she’d used sooner, and the pre-pool anxiety that almost kept her on the couch.The "Ironman Distance" reality check.The Math of a Triathlon: Why the swim is often the...
2026-02-1615 min
Women’s Running CollectiveLou Kelly (The Exercise Engineer): Building Strong, Happy & Healthy WomenEpisode 70: Training Chats, Strong Women & a Very Special Guest Lou Kelly
Episode 70 is here and it’s a GOOD one. This week we’re chatting all things training, recovery, mindset and welcoming an incredible guest into the WRC space running coach Lou Kelly.
We kick things off with a real-life catch-up on our own running weeks (public holiday miles, spicy intervals and the juggle of training around life), before diving into why recovery, hydration and listening to your body actually matter more than you think.
Then we’re joined by Lou Kelly former civil engineer turned...
2026-02-0253 min
The Exercise EngineerWhy Discipline and Systems Are Your Key to SuccessIn this episode, Lou investigates the critical distinctions between motivation, discipline, and systems, emphasising why systems ultimately lead to success. She begins by redefining how we think about discipline, debunking the myth that it requires extreme toughness or willpower. Instead, Lou highlights the importance of creating an environment that makes the right choices easier.
KEY TAKEAWAYS
Discipline is not about being tough or having willpower; it's about creating systems that make the right choices easier. By arranging your environment and routines strategically, you can make success more accessible.
Motivation can fluctuate like a...
2025-11-0527 min
The Exercise EngineerRunning Culture & Performance Pressures With Cam CampbellToday, 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...
2025-09-1752 min
The Exercise EngineerHow I Lost 3kg of Fat In 6 WeeksIn 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...
2025-08-2836 min
The Exercise EngineerUnderstanding Women's Fat Loss: Hormones, Metabolism, and Nutrition MistakesToday, 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...
2025-08-131h 00
FraudishThere’s Always a Victim: True Crime Road Trip with Lou SchachterI'm back with renewed Fraudish energy! In this captivating return episode, I welcome Lou Schachter, the investigative mind behind True Crime Road Trip and recent New York Times featured writer. Lou shares his remarkable journey recovering stolen paintings and documenting historical crimes from his home base in Palm Springs.Don't miss his incredible story of connecting the dots that led to the recovery of two paintings stolen 40 years ago from the Harwood Museum in Taos, New Mexico, a case that garnered national attention in 2025 when the FBI returned the artwork to its rightful home. He also opens...
2025-08-0551 min
The Exercise EngineerQ&A: Tackling Buffets & Balancing Hyrox and MarathonsIn 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...
2025-07-3052 min
The Exercise EngineerNavigating Holidays and Socials While Staying on TrackIn 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 it...
2025-07-1045 min
The Exercise EngineerStop Self-Sabotaging!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...
2025-06-2633 min
The Exercise EngineerCoaching - Game Changing or Overrated?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 t...
2025-06-1946 min
Thrive LouD with Lou Diamond1101: Aaron Day, Michael Kelly & Carl Boyanton - "Tackling Commerce, Connectivity, and Healthy Living"What if the next time you shopped on social media, you were actually supporting a small business—without even realizing it?In this action-packed special episode of Thrive Loud, live from the Wall Street Conference, Lou Diamond sits down with three trailblazing leaders who are reshaping the future of e-commerce, tech, wireless infrastructure, and food sustainability. Get ready for insights that could change how you do business—and how you think about supporting entrepreneurs everywhere.Key Highlights:Aaron Day (Amaze Software): Discover how Amaze is quietly powering native comm...
2025-06-1232 min
The Exercise EngineerGET A FASTER 5K With Running Coach Dan BarrattIn 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.
2025-06-111h 04
The Exercise EngineerLOSE 4KG IN 4 WEEKS - 10 Easy Changes!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 ca...
2025-06-0448 min
The Exercise EngineerMy Marathon DebriefLou 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 f...
2025-05-2852 min
The Exercise EngineerWhy Am I Always Hungry?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 o...
2025-05-2043 min
JIU JITSU LouE077: Ollie Kelly - Purple BeltOllie Kelly is Purple Belt, and more than that, is fully responsible for me starting my journey in the sport of Brazilian Jiu Jitsu. Ollie has always been a fighting sports fan and took part in Judo and Boxing in his early school life, growing up in France. Having children, and seeing the benefit that Jiu Jitsu brings them, encourages us as adults to also start training. Progressing through the early white belt days, especially being age thirty or over, brings its's own challenge, not least thinking that one has a little more life experience t...
2025-05-1740 min
The Exercise EngineerMy Marathon Block & TaperIn 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...
2025-05-1246 min
The Exercise EngineerCarbs, Protein, Fats: Exploring Essential Macronutrients for AthletesToday, 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 p...
2025-04-3048 min
The Exercise EngineerHow to Half MarathonIn 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...
2025-04-1750 min
The Exercise EngineerNail Your HYROX TrainingIn 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 im...
2025-04-0959 min
The Exercise EngineerYour Fat Loss FAQsIn 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...
2025-04-0247 min
The Exercise EngineerSHE'S BACK!!! An update on my 6 month hiatus...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.
2025-03-2448 min
The Kelly Roach Show1100. Master Your Communication and Connection for Powerful Leadership and Business Growth with Lou DiamondMaking sales and maintaining business growth all comes down to one thing: effectively communicating with your audience. In this episode of The Kelly Roach Show, we welcome Lou Diamond, an expert in communication and connection, to discuss the transformative Speakeasy Method. Lou shares how mastering the way we engage in conversations can revolutionize sales, leadership, and business success. We dive into the six core principles of the method, uncovering how curiosity, active listening, and authenticity drive real, lasting connections. Whether you're leading a team, selling a product, or growing your business, this conversation will give yo...
2025-01-3022 min
Thrive LouD with Lou Diamond1051: Kelly Roach - "Unstoppable"In this electrifying episode of Thrive Loud, Lou Diamond sits down with the unparalleled Kelly Roach—a former NFL cheerleader, Fortune 500 executive, and now an eight-figure entrepreneur. With a career spanning from corporate success to empowering thousands globally, Kelly's story is nothing short of extraordinary. Join us as Kelly reveals the pivotal moments that led her from climbing the corporate ladder to building a flourishing business empire. Discover the secret sauce behind her 11-time international best-selling author status and her top-rated podcast. She shares deep insights on leadership, team-building, and the foundational skills every entrepreneur must master fo...
2024-12-1924 min
The Business Development PodcastWhy Most People Take Jobs for the Wrong Reasons and How to Fix It with Lou AdlerIn Episode 186 of The Business Development Podcast, Kelly Kennedy sits down with Lou Adler, the renowned CEO and founder of The Adler Group, to explore the intricacies of hiring and talent acquisition. Lou shares groundbreaking insights on why most people take jobs for the wrong reasons and how companies can dramatically improve their hiring processes. Drawing from over three decades of experience and the principles in his bestselling book "Hire With Your Head", Lou unpacks the concept of performance-based hiring. He explains how to align candidates' intrinsic motivations with job requirements to create mutually beneficial, long-term career relationships. With...
2024-11-171h 06
The Exercise EngineerMy Journey to Hyrox Single PROToday, Lou shares her exhilarating journey as she prepares for the Hyrox 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 t...
2024-09-1144 min
The Exercise EngineerDebunking the Myths and Realities of Calorie Counting in Modern DietingIn 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, b...
2024-08-211h 05
The Exercise EngineerThe Ripple Effect of Action: Motivation and Reward in Goal SettingIn 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 w...
2024-08-1435 min
Body by Design# 19 - Kelly Amundsen - Losing 50cm, being able to look in the mirror and feeling the best she ever hasI sit down with client Kelly Amundsen and talk about how life feels now. Kelly came to me unable to look at herself in the mirror, hated what she saw and was unable to step on a scale. Working in with Kelly with where she was at, she has achieved great results. Hear how she feel is the best she ever has and can't remember a time she felt this good. She has lost 50sm, gained muscle and won back her life. Episode #19 of the Body By Design Podcast is Out now on Spotify an all...
2024-06-2655 min
Body by Design# 19 Kelly Amundsen: Losing 50cm, Looking in the Mirror, and Feeling Her BestI sit down with client Kelly Amundsen and talk about how life feels now.Kelly came to me unable to look at herself in the mirror, hated what she saw and was unable to step on a scale.Working in with Kelly with where she was at, she has achieved great results. Hear how she feel is the best she ever has and can't remember a time she felt this good.She has lost 50sm, gained muscle and won back her life.
2024-06-2654 min
The RiverHawks SportsNestEpisode 218 - Radio Personality "Lighting" Lou Kelly from Lakes Country 102.1On June 19th, we sat down with "Lighting" Lou Kelly from Lakes Country 102.1. Lou was celebrating his 64th Birthday at Kroner & Baer in downtown Tahlequah.We chatted about NSU Football coming back to Lakes Country Radio for their broadcast of games, Lou's start in radio, love of NSU, and how he had the vision of Shawn Solo and Captain Morgan becoming a team!
2024-06-2440 min
The Exercise EngineerSwimming 10K with Olivia KingIn 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...
2024-06-191h 14
The Exercise EngineerBelly Fat, Hunger Levels & Mind-Muscle ActivationToday, Lou dives into another Q&A session, addressing various questions from clients and Instagram followers. The episode covers topics such as the challenges of losing belly fat, strategies for staying motivated to exercise in cold weather, tips for improving mind-to-muscle connection during workouts, and the importance of habits in achieving fitness goals. Lou provides practical advice on managing calorie deficits, optimizing workout performance, and balancing weight loss goals with maintaining muscle mass. KEY TAKEAWAYS Losing belly fat is not achieved through spot reduction, but rather through a calorie deficit and overall fat loss.
2024-06-1245 min
The Exercise EngineerUsing Nutrition to Your Advantage with Performance Coach Heather MastersonIn today's episode, Lou speaks to Heather Masterson, a performance nutritionist who shares her insights on nutrition for athletes, particularly focusing on the importance of fueling correctly for training and performance. Heather discusses her journey into nutrition, emphasizing the significance of understanding individual nutrition needs and developing personalized strategies. Lou and Heather consider topics such as carb loading, training the gut, and considerations for female athletes, including managing nutrition around the menstrual cycle. KEY TAKEAWAYS Nutrition plays a crucial role in supporting training, recovery, and overall performance in athletes. It is essential to d...
2024-06-0554 min
The Exercise EngineerIncrease Your 10K Pace, Avoid Burnout, Remove the 3pm Sweet Cravings & My Best Exercises to Remove the Bingo Wings!The latest episode of The Exercise Engineer podcast features a Q&A session where the host answers various questions from listeners and clients. The episode begins with a reflection on personal growth over the past year, highlighting achievements and areas for improvement. Lou delves into topics such as preventing burnout, the benefits of commitment, and tips for beginner runners. Practical advice is shared on topics like pacing, building endurance, and proper nutrition for fitness goals. Listeners are encouraged to set goals, push past mental barriers, and focus on sustainable progress. The episode wraps up with a call to action...
2024-05-2940 min
The Exercise EngineerHow I Grew my Social Media & What To Do If You’re Not Getting Fat Loss ResultsIn this episode, Lou shares her insights on growing social media and creating engaging content. She discusses her journey from being an engineer to a fitness coach, and how she has grown her social media following to over 21,500 followers. Lou emphasizes the importance of consistency, value, and variety in content creation, sharing practical tips for coaches and individuals looking to improve their social media presence. She also looks at the significance of filming everyday activities to create quick and engaging content, utilizing different styles and formats to keep the audience interested. KEY TAKEAWAYS Consistency is k...
2024-05-221h 42
The Exercise EngineerFeeling Guilty, Menopause & Overthinking Long RunsIn this episode, Lou covers a range of topics, from struggling with hitting protein goals for breakfast to tips on not overthinking before a long run. She also addresses the use of creatine in a fat loss phase, the impact of menopause on fitness and health, and the common feeling of guilt when missing a workout. With practical advice and personal insights, the host encourages listeners to prioritize their health and well-being while navigating challenges in their fitness journey. KEY TAKEAWAYS Focus on what you can do during busy weeks, prioritize self-care, and avoid feeling g...
2024-05-1546 min
The Exercise EngineerThe Mindset behind the 100km Ski Erg WR with Sophie BennettIn today's episode, Lou cats to world record holder and entrepreneur, Sophie Bennett. Sophie shares insights into her journey of achieving world records, including completing a 100-kilometer ski erg challenge. She delves into the concept of building resilience through incremental progress and the importance of setting achievable goals. Sophie also emphasizes the significance of surrounding oneself with individuals pursuing similar challenges to stay motivated and overcome mental barriers. KEY TAKEAWAYS Embrace discomfort as a means to push your limits and achieve your goals. Break down challenges into smaller, manageable tasks to build up r...
2024-05-081h 08
The Exercise EngineerChatGPT Tells Me What To EatToday, Lou explores the possibility of using ChatGPT to generate a training and meal plan for her next marathon. She examines the details of the plans being generated, analyzing the training schedule, meal plans, and the rationale behind them. Lou considers the adequacy of the plans, highlighting the emphasis on whole foods, macronutrient balance, meal timing, and the importance of recovery strategies. KEY TAKEAWAYS The meal plan provided by ChatGPT focused on whole foods, emphasizing balance, variety, and enjoyment, while excluding processed foods and sweet treats. The meal plan lacked sufficient protein intake, hi...
2024-05-0150 min
The Exercise EngineerOvercoming Excuses and Prioritizing Health: Strategies for Busy Weeks - Live Q&QIn this episode, Lou hosts a Q&A where she discusses various topics related to maintaining a healthy lifestyle during special occasions such as birthdays, holidays, and race taper weeks. She shared tips on how to navigate celebrations without feeling overwhelmed, including focusing on high-protein foods, making conscious decisions, and enjoying indulgences in moderation. Additionally, Lou gives advice on handling hangovers and staying on track with fitness goals during festive periods. KEY TAKEAWAYS Focus on high protein foods and nutritious options 80% of the time, allowing for indulgences 20% of the time. Choose treats you t...
2024-04-2457 min
The Exercise EngineerStop Comparing Yourself, Race Taper Weeks & Eating Out - Q&A EpisodeIn this Q&A episode, Lou delves into common struggles faced by clients, including post-holiday blues, comparison to others, and celebrating wins. She shares insights on topics like starting morning workouts, healthy snack ideas, and the debate between fasted and fueled workouts. Lou gives practical advice on gradually waking up earlier, preparing for morning workouts, and finding intrinsic motivation. KEY TAKEAWAYS It's important to get back into routine as quickly as possible after a break, such as a holiday, to maintain progress towards fitness goals. Recognize and celebrate even the smallest achievements along th...
2024-04-1844 min
The Exercise EngineerReset Your GoalsIn this Q&A episode, Lou welcomes new participants to the six-week challenge while also addressing returning challengers and listeners. The focus of the episode is on starting or resetting goals, whether it be related to fat loss, running training, strength training, or conditioning. Lou delves into the importance of self-reflection, setting non-negotiable goals, and planning for potential obstacles. She shares practical tips on how to spread out protein intake throughout the day and how to become a morning person for workouts. The episode concludes with FAQs covering topics like tracking progress, setting daily goals, and strategies for hitting...
2024-04-1042 min
The Exercise EngineerLou's Big Fat Loss Quiz of the Year!It's quiz time! Today, Lou is bringing you a fun and interactive episode: a quiz designed to test your knowledge on key concepts related to fat loss. Lou covers topics such as calorie deficit, macronutrients, exercise thermogenesis, and the importance of accountability in achieving fat loss goals. Listeners are encouraged to participate and submit their scores for a chance to win a free place in Lou's upcoming six-week challenge. KEY TAKEAWAYS The law of thermodynamics states that in order to lose weight, one must be in a calorie deficit. Building muscle th...
2024-04-0556 min
The Exercise EngineerSTRONGMAN Training with Shane ByrneIn this episode, Lou interviews Shane Byrne, a strongman athlete from Australia. Shane shares his journey from playing rugby to transitioning into the world of strongman competitions. He discusses the importance of individualized training, periodization, and skill acquisition in strength training. Shane emphasizes the value of sustainable training and the need for clients to understand the reasoning behind their workout programs. The episode delves into the concept of periodization, breaking down the training phases from GPP to peaking or power phases. KEY TAKEAWAYS Understanding and implementing periodization in training programs is crucial for achieving long-term go...
2024-03-271h 05
The Exercise EngineerBreaking the Cycle: Nourishing Habits Beyond Yo-Yo Dieting with Olivia Bell MacDonaldIn this episode, Lou interviews Olivia Bell MacDonald, a nutritionist who helps women break free from yo-yo dieting. Olivia emphasizes the importance of habit development, behavior change, self-compassion, and life after the diet in her coaching approach. She focuses on educating women to understand their nutritional needs and improve their relationship with food and body image. Olivia discourages labeling foods as "good" or "bad" and promotes mindful eating practices. She shares insights on why she does not recommend the keto diet unless for medical reasons and advocates for a balanced and inclusive approach to food choices. KEY T...
2024-03-201h 02
The Exercise EngineerWorld Record vs Marathon PBIn this episode, Lou provides a detailed insight into her rigorous training schedule and upcoming challenges. She discusses her preparation for the Gold Coast Marathon in July, aiming for a personal best time. Lou also shares her training regimen for High Rocks and Turf Games in August and September, highlighting the importance of strength and conditioning. Additionally, she delves into her unexpected pursuit of a world record in tire flipping and the potential implications for her visa status. KEY TAKEAWAYS Balancing multiple goals and priorities, such as training for a marathon, setting a world record...
2024-03-1331 min
The Exercise EngineerI've Completely Lost My MojoIn this episode, Lou takes a candid look at her current state of mind. She shares her struggles with maintaining routine, upholding productivity, and straying from self-sabotage. Lou also explains the concept of the "be-do-have" mindset, emphasizing the importance of being the person you want to become, rather than waiting for external factors to align. KEY TAKEAWAYS Lou reflects on the importance of maintaining a routine and setting non-negotiables in daily life to enhance productivity and overall well-being. She considers the concept of being the person you want to become first, rather than w...
2024-03-0633 min
Beautifully CONFIDENT81 - Lou Boyd - The Truth About Skincare!Here's what to expect on the podcast:Your skincare routine depends on your skin type; not all skincare is the same.Can individuals still achieve positive results by starting a great skincare regimen later in life?What is "baselining", and how does it impact the effectiveness of your skincare routine?Understanding the ingredients in your skincare product is essential.And much more! About Lou:Lou Boyd is the owner and founder of Lou Boyd Aesthetics. She has been practicing esthetics for the past 22 years, with a large portion of those years spent in p...
2024-03-0432 min
The Exercise EngineerAre You Wasting Your Time?Today, Lou breaks down the crucial concept of 'input' versus 'output' in the realm of health and fitness. Lou emphasizes the importance of prioritizing nutrition, sleep, strength training, and cardio over supplements and extra gadgets. Offering practical advice, Lou encourages listeners to improve their "bad days" rather than obsessing over minor enhancements to their "good days", as she guides them to achieve their goals. KEY TAKEAWAYS Prioritize nutrition, sleep, strength training, and cardio before delving into supplements and extra activities. Make bad days less bad by staying consistent with your goals and routines.
2024-02-2838 min
The Exercise EngineerHYROX Unveiled: Inside Look at the Ultimate Fitness Showdown This week, Lou dives into the exciting world of HYROX, a global competition that combines running and functional workout stations. Lou offers practical advice on training strategies, emphasising the importance of preparation and technique. Join Lou in this energetic and informative exploration of HYROX and get ready to be inspired to take on the challenge yourself! KEY TAKEAWAYS HYROX is a global competition that combines running and functional workout stations, offering a challenging and exciting fitness experience. The competition layout includes a one-kilometre run followed by functional workout stations, alternating between running and ex...
2024-02-2136 min
The Exercise EngineerOvercoming Gym Fear: How to Conquer Your Anxiety and Feel Confident in the GymIn this episode, Lou addresses the common fear and anxiety many people experience when it comes to going to the gym. She acknowledges that even she, as an experienced fitness professional, still feels anxious when entering a new gym. Lou reassures listeners that they have every right to be in the gym and should not feel like they are taking up space. She emphasizes the importance of reframing the gym experience as a way to move and feel better, rather than focusing on judgment or comparison. Lou also provides practical tips for reducing gym time, such as splitting workouts...
2024-02-1445 min
The Exercise EngineerRun Strong: How to Build Muscle, Lose Fat, and Become Fit and LeanIn this episode, Lou addresses the growing interest in running and the desire to simultaneously lose fat, build muscle, and become stronger. She shares her personal experience of feeling fit, strong, and healthy while also being quick and lean. Lou emphasizes the importance of finding a balance between building muscle and losing fat, debunking the fear of becoming bulky. The episode provides tips on how to smash your first 5k or 10k, including having a plan, slowing down, visualizing the run, running with others, and enjoying the process. Lou also highlights the significance of strength training and the benefits...
2024-02-0738 min
The Exercise EngineerThe Power of Healthy Competition: Pushing Yourself to Achieve MoreIn this episode, Lou explores the concept of competition and its impact on our lives. She delves into the definition of competition and how it can be both beneficial and detrimental. Lou discusses the role of healthy competition in pushing individuals to achieve more and the importance of accountability in reaching goals. She also touches on the mindset required to perform well under pressure and the significance of purpose over pleasure. Sharing her personal experiences, Lou emphasizes the power of competition to bring people together, drive personal growth, and foster a supportive community. KEY TAKEAWAYS ...
2024-01-3143 min
The Exercise EngineerThe Exercise Engineer's Live Q&A Session with MyFoundation 42 Six-Week ChallengeIn this episode, Lou conducts a live Q&A session with participants of the MyFoundation 42 six-week challenges. The episode begins with a celebration of the participants' weekly wins, highlighting their achievements and newfound confidence. Lou offers advice and guidance on topics such as: communication styles, maintaining fitness routines while traveling, managing fasting and protein intake, creating a calorie deficit, and understanding the limitations of scale weight. Listeners are encouraged to focus on building mental resilience, making smart food choices, increasing NEAT (non-exercise activity thermogenesis), and embracing the process of body recomposition. KEY TAKEAWAYS Focus on w...
2024-01-2433 min
The Exercise EngineerImproving Circulation and Reducing Inflammation: The Benefits of Cold Water TherapyIn today's episode, we join Lou as she is guided through a cold water plunging experience. Together, we'll discover effective techniques for relaxation and breath control before taking the plunge, with a strong emphasis on the power of mindset and survival instincts. Lou is also introduced to the concept of alternating between cold water plunges and hot treatments, like a far infrared sauna, for detoxification and healing benefits. The episode concludes with a discussion on the mental and physical benefits of cold water plunging, including improved sleep and calorie burning. If you've ever considered taking the plunge yourself, this...
2024-01-1742 min
The Exercise EngineerHow To Smash Your Goals in 2024Today, Lou is sharing valuable tips on how to stick to your goals in 2024. The episode emphasizes the importance of setting achievable goals and breaking them down into smaller, manageable steps. Lou encourages listeners to set SMART goals and establish deadlines to stay focused and motivated. She also discuss the significance of having a plan, measuring progress, and celebrating small wins along the way. The episode highlights the benefits of finding a mentor or coach, surrounding oneself with positive and supportive individuals, and visualizing the person one wants to become. Lou concludes by emphasizing the importance of having a...
2024-01-1038 min
The Exercise EngineerInterviewing My ClientIn this episode, Lou is joined by Faye, one of her Train With Lou challenge participants. Lou wanted listeners to hear about her challenges from someone else's perspective, and Faye provides valuable insights into her experience. Faye explains that she joined Lou's challenge after feeling frustrated with her previous online training program, which lacked consistency and didn't fit her lifestyle. She was drawn to Lou's program because it offered home workouts and the flexibility to exercise at her own pace. Faye discusses the positive impact the challenge has had on her overall health and fitness, including improved asthma symptoms...
2023-12-2729 min
The Exercise EngineerThe Ultimate Diet for 2024Today, Lou discusses the ultimate fat loss diet for 2024. She shares her personal experience with various diets and highlights the importance of a calorie deficit for fat loss. Lou debunks popular diet trends and emphasizes the need for sustainable and balanced eating habits. She provides tips for creating a successful fat loss plan, including the importance of accountability, setting goals, and prioritizing workouts. Lou also considers the benefits of meal prepping and the effectiveness of morning workouts. The episode concludes with an introduction to Lou's six-week challenge, designed to help individuals achieve their fat loss goals while enjoying their...
2023-12-2053 min
The Exercise EngineerHow To Track ChristmasIn this episode of The Exercise Engineer, the host discusses how to approach Christmas in terms of fitness and nutrition. While she acknowledges that Christmas is a time for indulgence and relaxation, she provides helpful tips for those who still want to stay on track with their health goals. The host emphasizes the importance of staying active, incorporating exercise into a morning routine, and making mindful choices when it comes to food and drinks. She also addresses the common concerns about weight gain during the holiday season and offers reassurance that a few days of indulgence will not undo...
2023-12-1331 min
The Exercise EngineerThe Impact of Other People On Your Fitness JourneyIn this episode of The Exercise Engineer, Lou discusses the impact of other people on one's fitness journey. She emphasizes the importance of surrounding yourself with supportive individuals who understand and support your goals. They also explore the concept of willpower and how it can be depleted over time, making it crucial to choose the right company to avoid giving in to unhealthy habits. Lou encourages listeners to celebrate their wins, avoid comparing themselves to others, and choose positive influences in their lives. She also touches on the role of social media and the importance of consuming content that...
2023-12-0640 min
The Exercise EngineerThe Power of Commitment: How Surf Camp Taught Me the Value of Perseverance Lou shares 10 things she learned during her surf camp experience in Australia. She discusses her realisation that she is not a natural surfer and the pressure she puts on herself to excel at everything. She emphasises the importance of giving your best effort and not being discouraged by initial struggles. Lou also talks about her anxiety while playing a game of Giant Jenga and how it relates to accountability and support in achieving fitness goals. She encourages listeners to try new things and choose their indulgences wisely. The episode concludes with a reminder to appreciate the small pleasures in...
2023-11-2940 min
The Exercise EngineerConfidence with NatalieIn this episode, Lou is interviewed by Natalie as they delve into a discussion about confidence. Lou shares her journey from struggling with body image and binge eating to becoming a fitness coach and empowering women to exercise and love their bodies. They discuss the importance of finding joy in movement, whether it's at the gym or at home, and the mindset shift needed to approach strangers and build confidence. They also touch on the power of challenges, the impact of mindset on achieving goals, and the value of public speaking in sharing personal stories and inspiring others. Overall...
2023-11-2256 min
The Exercise EngineerQ&A EpisodeIn 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...
2023-11-1539 min
The Exercise EngineerDirty Eating CHEAT MEALSIn this episode of "The Exercise Engineer," Lou discusses the concept of labeling foods as "clean" or "dirty" and the impact it has on our mindset and relationship with food. She shares a testimonial from a client who struggled with a bad relationship with food and how they were able to overcome it by understanding that there are no "bad" foods, only foods with varying nutritional value. Lou emphasizes the importance of removing labels and guilt from our eating habits and instead focusing on fueling our bodies with nutrients and enjoying all foods in moderation. This episode also touches...
2023-11-0832 min
The Exercise EngineerHow To Lose Fat and Keep It Off For GoodIn this episode of The Exercise Engineer, Lou discusses how to achieve realistic fat loss and what it takes. She emphasizes the importance of reframing our mindset towards fitness and training, focusing on loving and nourishing our bodies rather than hating them. The episode introduces the "HEALTH" system, which includes home workouts, everyday movement, accountability, celebrating little wins, and tough love. The host also highlights the benefits of online coaching and the comprehensive program offered, which includes real-time workouts, personalized nutrition guidance, technique pointers, and access to a supportive community. Listeners are encouraged to take action and start their...
2023-11-0120 min
The Exercise EngineerExploring the Nature vs. Nurture Debate: The Role of Genetics and Behaviors in Fat StorageIn this episode of "The Exercise Engineer," Lou delves into the debate of whether fat storage is determined by genetics or learned behaviors. She starts by discussing the prevalence of obesity and overweight individuals in England, highlighting the importance of understanding the factors that contribute to excess fat stores. This episode explores the role of genetics in fat storage, explaining how individuals store fat in different places on their bodies based on their unique genetic makeup. Lou emphasizes the importance of not comparing oneself to others in terms of fat storage. She examines learned behaviors and eating habits that...
2023-10-2534 min
The Exercise EngineerFrom Bank Accounts to Fat Loss: The Power of Tracking Lou discusses the importance of tracking in various aspects of life, with a focus on fat loss. She emphasises that tracking is essential for achieving goals and staying on track, providing examples of tracking in areas such as finances, fitness goals, work performance, and daily tasks. Lou offers tips for effective tracking and also discusses the many benefits of tracking and the motivation it can provide. KEY TAKEAWAYS Tracking is important in all aspects of life, not just for fat loss. It helps us stay on track and reach our goals. Tracking provides a...
2023-10-1846 min
The Exercise EngineerWaking Up Early: Harnessing the Power Hour for Productivity and Goal Achievement Lou discusses the importance of commitment versus burnout. She emphasises the need to be dedicated to a cause or activity and asks listeners to reflect on what they are truly committed to. Lou shares personal examples of her own commitments to her business, health, work, family, friends, and happiness and also explores the concept of burnout, describing it as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. Join Lou as she provides insights into how burnout can manifest and offers tips on finding a balance between commitment and avoiding burnout. KEY T...
2023-10-1135 min
The Exercise EngineerMeet Nick Hancock: Ultra-Marathoner and Fantastic CoachLou has a heart-to-heart with her running coach, the ultra-marathon guru, Nick Hancock of Run With Nick. They tackle essential topics like finding the perfect running shoes, spicing up your training routine with tempo runs and hill workouts, and staying fueled and hydrated during those long runs and races. Nick stresses that nutrition is a personal journey, offering practical tips to help every runner find their perfect fueling strategy. Whether you're a newbie or a seasoned pro, this episode is a treasure trove of advice to boost your running game. KEY TAKEAWAYS Proper shoe...
2023-10-041h 14
The Exercise EngineerFrom Procrastinator to Action-Taker: Strategies for SuccessJoin Lou in this episode as she shares her expertise in banishing procrastination and maximizing productivity. Drawing from her experiences as a site engineer, online fitness coach, podcaster, and marathon runner, Lou emphasizes setting hard goals and taking action. Discover the power of non-negotiable tasks and intentional morning rituals for long-term success. Tune in to unlock your potential and start living your best life today! KEY TAKEAWAYS Set hard goals that excite and challenge you to take action. Move from motion to action by prioritizing non-negotiable tasks. Establish intentional rituals to create productive routines. Optimise time...
2023-09-2726 min
The Exercise EngineerMyth Busting: Understanding How Your Body Responds to Diets and ExerciseJoin Lou as she tackles various fitness myths and debunks them! From the belief that the body can't surpass a certain weight to the misconception that eating late at night leads to fat storage. Lou provides explanations and insights into why these myths are not accurate and the importance of finding what works best for each individual. Encouraging you to be patient, embrace the journey, and discover sustainable methods for reaching your fitness goals. KEY TAKEAWAYS Don't believe the myth that your body can't get past a certain weight. While there is a concept of set...
2023-09-2050 min
The Exercise EngineerUnlocking the Benefits of Running: How to Get Started and Stay Motivated Lou shares eight top tips for starting a running routine. She addresses common questions and concerns about how to begin running, emphasising the importance of starting small and gradually building up. Lou highlights the numerous benefits of running, such as improved cardiovascular health, mental well-being, and reduced risk of diseases. She also provides advice on mindset, fueling the body, and finding accountability through buddies or coaches. With practical tips and personal anecdotes, Lou encourages listeners to start running now and enjoy the journey towards becoming a better runner. KEY TAKEAWAYS Start small: When beginning a...
2023-09-1338 min
The Exercise EngineerTips For Tracking Calories and Staying on Track with Your Fitness GoalsI'm taking a different approach by answering your questions. Let's start with some valuable tips on tracking calories. I recommend committing to it for a few weeks and focusing on essential meals to simplify the process. It's crucial to understand that tracking is a useful tool, but it's not a requirement for weight loss. I'll share my advice on finding motivation, even when you're feeling under the weather. Plus, I've got some nifty meal prepping tips for those of you without heating facilities at work. Overall, this episode aims to provide practical guidance and insights across various fitness and...
2023-09-0636 min
The Exercise EngineerOvercoming The 14 Main Struggles of Fat Loss: Insights From The Exercise EngineerIn this episode of The Exercise Engineer, the host discusses the 14 main struggles people face when it comes to fat loss and shares his approach to overcoming them. Emphasizes the importance of dedication over motivation and offers practical tips for making workouts a habit. The host also addresses the challenge of avoiding calorie-dense foods and suggests focusing on high-volume, high-protein, and high-fiber options. Providing strategies for finding time to work out, such as incorporating home workouts and habit stacking. Additionally, the episode covers topics like meal prepping, enjoying the process of fat loss, understanding how to fuel the body...
2023-08-3051 min
The Exercise EngineerWhy Successful People Are SuccessfulIn this episode of the Exercise Engineer podcast, the host delves into the topic of why successful people are successful. The discussion goes beyond just financial success and explores the achievements of athletes and individuals in various fields. The host emphasises the importance of repetition and being bold in order to achieve success. They also discuss the role of passion and motivation, highlighting the need for intrinsic motivation and finding one's why. This episode provides practical tips for consistency, measuring progress, and enjoying the process. Encouraging listeners to be patient and to focus on simple habits that lead to...
2023-08-2331 min
The Exercise EngineerLive Q&A!Lou answers your questions including how to build muscle and shares her top tips for achieving this goal, the importance of progressive overload, which involves increasing the intensity, reps, or load of workouts to stimulate muscle growth as well as also looking at nutrition to support muscle repair and growth KEY TAKEAWAYS. Progressive overload is essential for building muscle. This can be achieved by increasing the number of workouts, reps, or load over time. Eating enough food, especially protein, is crucial for muscle growth. Aim for a 1-200 calorie surplus and consume around 25...
2023-08-1631 min
The Exercise EngineerHard Hat: Achieving Goals with Accountability and Tough LoveIn this episode, the host shares her personal system for achieving goals and getting things done. She introduces the "Hardhat" system, which stands for Hard Goals, Action, Rituals, Deadlines, Health, Accountability, and Tough Love. She emphasises the importance of setting challenging and exciting goals, taking action towards them, establishing daily non-negotiable, and implementing morning and evening routines. The host also highlights the significance of health and fitness in achieving goals, the role of accountability in staying on track, and the need for a bit of tough love to push oneself further. Overall, the episode provides practical tips and insights...
2023-08-0926 min
The Exercise EngineerWhat It Takes: Running a MarathonThis week Lou discusses her experiences running two marathons and shares tips on how to mentally and physically prepare for the challenge. She emphasizes the importance of having a plan and outline their own training schedule. By choosing times over distances, Lou found it helpful to focus on running for a specific length of time rather than a set distance. KEY TAKEAWAYS Having a well-structured plan is crucial for marathon training, whether it's self-made or with the help of a coach. It provides guidance and keeps you focused on your goals. Finding your...
2023-08-0233 min
The Exercise EngineerCardio vs. Weights: Which is Better for You?Join Lou in this exciting episode of the Exercise Engineer as she delves into the captivating debate of cardio versus weights. Discover the multitude of benefits that cardio brings, from fortifying the heart and reducing blood pressure to enhancing blood circulation and elevating mood. Unravel the secrets behind cardio's role in bolstering the immune system and elevating VO2 max, optimizing oxygen consumption for peak performance. But that's not all! Lou opens up about her personal preference for kettlebells, revealing why she incorporates them into her daily routine. Gain insights into how exercise can positively impact sleep quality...
2023-07-2627 min
The Exercise EngineerMacro 101: Carbs, Fats, and Protein for Optimal HealthIn this episode of The Exercise Engineer, Lou discusses the basics of macronutrients (carbohydrates, fats, and protein) and how they can be utilized to optimize training, nutrition, and health. She explains the functions of each macronutrient and provides guidelines for how much of each should be consumed daily. Lou also debunks common misconceptions about carbs and fats, emphasizing the importance of including them in a balanced diet. She concludes by giving listeners homework to incorporate high-protein meals into their daily routine. KEY TAKEAWAYS Macronutrients are the main components of food and include carbohydrates, fats, and protein...
2023-07-1934 min
The Exercise EngineerThe Importance of Non-Exercise Activity for Fat Loss and Fitness GoalsIn this episode, Lou discusses the importance of non-exercise activity thermogenesis (NEAT) in achieving fat loss and general fitness goals. She explains that NEAT refers to all the non-exercise movement we do throughout the day, such as walking, fidgeting, playing with children, and cleaning. NEAT accounts for about 15% of our daily energy expenditure, which is more than what we burn during planned exercise. Lou emphasizes that increasing NEAT can help create a calorie deficit and aid in fat loss. She provides various tips for incorporating more movement into daily routines, such as setting a step goal, taking the stairs...
2023-07-1923 min
The Exercise EngineerSetting Achievable Goals: Tips for Success in Fitness and LifeLou discusses the importance of setting achievable goals and how to apply this concept to various areas of life, including fitness, business, and personal development. She emphasizes the need to measure progress and believe in one's ability to achieve goals. Lou also explains the law of attraction and how positive thinking and action can lead to positive outcomes. She provides practical tips for setting goals, breaking them down into smaller milestones, and creating daily action plans. Consistency and accountability are key to achieving goals. KEY TAKEAWAYS Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals is...
2023-07-1940 min
The Exercise EngineerThe Science of Fat Loss: Understanding BMR, TDE, and Creating a Calorie DeficitIn this episode, Lou dives into the fascinating science of fat loss, delving into concepts such as Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDE). She emphasizes the importance of creating a calorie deficit for weight loss and shares her own experiences with various diets. Lou encourages listeners to share their encounters with the most outlandish, challenging, or bizarre diets they've come across. Throughout the episode, she highlights the significance of consistency, adopting a sustainable mindset, and incorporating resistance training and non-exercise activity thermogenesis (NEAT) into one's fitness routine. Join Lou on this enlightening journey as she...
2023-07-1930 min
The Exercise EngineerNon-Negotiables for Fat LossIn this episode, Lou discusses her five non-negotiables for fat loss. She emphasizes the importance of being in a calorie deficit, strength training, consuming enough protein, and increasing non-exercise activity thermogenesis (NEAT). She also shares five additional tips for successful fat loss, including consistency, imperfect action, setting goals, aligning values with goals, and accountability. KEY TAKEAWAYS Fat loss requires being in a calorie deficit, burning more calories than you consume. Strength training is essential for fat loss as it builds muscle, increases metabolism, and improves body composition. Consuming enough protein aids in satiety, muscle repair, and...
2023-07-1942 min
The Exercise EngineerThe Exercise Engineer: Helping Women Build Strong Bodies and Positive Relationships with FoodIn the first episode of the The Exercise Engineer, host Lou Kelly shares her journey in the fitness industry and discusses her passion for health, food, and fitness. Lou talks about her upcoming CrossFit competition, as well as her goal to complete an Iron Man for her 30th birthday in four years. She emphasizes the importance of technique, accountability, and motivation in her training programs, which include cardio exercises and running plans. Lou also opens up about her past struggles with binge eating and her commitment to helping others establish a healthier relationship with food. Through her podcast, membership...
2023-07-1918 min
The Exercise EngineerComing Soon...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...
2023-07-0300 min
Teen CreepsHello Mary Lou: Prom Night 2 (w/ Oscar Montoya)Oscar Montoya (Minx on Starz) joins Kelly to talk Hello Mary Lou: Prom Night 2! What a wild ride. They talk creepy horse tongues, extended bush, locker brain goo, Pokemon Go, and fairy girlies!SUBSCRIBE TO THE TEEN CREEPS PATREON to get ad free episodes, bonus episodes, merch, and more:https://www.patreon.com/teencreepsCONNECT W/ TEEN CREEPS:https://twitter.com/teencreepspodhttps://www.instagram.com/teencreepspodhttps://www.facebook.com/teencreepspodBUY TEEN CREEPS MERCH:https://www.teepublic.com/stores...
2023-05-171h 45
The Dental HandoffEpisode 13: Dr. Lou Graham | A Practical Approach to Dental SuccessIn this week's Dental Handoff, Dr, Kelly is joined Dr. Lou Graham! Dr. Lou Graham owns and practices in a multi-specialty practice in Chicago Illinois. His philosophical approach to patient care is to be as conservative as possible utilizing the latest modalities in diagnostics and patient care. His practice has a strong hygiene/restorative base for long-term growth and value. He is the founder of the Catapult Education, an evaluator group within the profession that works with
companies to bring to the marketplace, materials that best suit our practices.
In this episode, Dr. Kelly and Dr...
2022-05-1031 min
Marketing Chat Podcast with Angela Kelly SmithLou Bortone: Tips from the "Video Godfather"In this episode, I’m chatting with the “Video Godfather,” Lou Bortone. We discuss the evolution of YouTube (he’s been here since the beginning!) and where TikTok may be heading. Lou shares his 5 Pillars of Video Marketing. He discusses the differences between quick videos and keeper videos, how to decide where to share your videos, and why you simply must use video in your marketing. __Links mentioned in the episode:Lou Bortone websiteLou on YouTube Link to this episode —Join the Women Podcasters Academy at wo...
2022-04-1534 min
TECH TALKS with LouE008: Ollie Kelly On Customer Centricity, Kaizen and Web 3.0Ollie Kelly has been in tech and customer experience for nearly a decade, his aim is to help others with their own progress and learning in tech. He loves networking, and making meaningful conversations. He has an amazing capacity for customer centricity and efficiency with Kaizen. He's an inspiration in the linguistics and language field bringing his skills to automation. Ollie is the Founder of The NFT Project, which we'll leave for a future podcast! Topics:Omnichannel ExperienceCustomer CentricityContinuous ImprovementAutomationInteractive Voice Recording SystemAsynchronous MessagingSocial ListeningIntegrated TechnologiesOperationsLinguistics and languagesCryptocurrencyWeb 3.0 The NFT Project: ht...
2021-12-1637 min
BE:ing in Business21: Creating your brand with ease with Kelly WittmanThis episode was recorded before the summer break and originally intended for season 1. However, when I began editing it I knew that it had waited for this week for a reason. I had such a delicious conversation with Kelly around creating success on our own terms and, what do you know, it's airing during the week that I am promoting my upcoming free experience - The Connected Leader's Retreat which focuses on creating success, on our own terms and burn out free. The release of this episode turns out to be divinely timed. Kelly is a brand strategist and...
2021-10-1344 min
The Cast That Ends CreationThe Cast That Ends Creation Episode 98 - Lou KellyIn episode 98 of The Cast That Ends Creation, I interview Lou Kelly!
https://loukellyproductions.wordpress.com/
https://ltkmusic.bandcamp.com/
https://loukelly.threadless.com/
https://www.facebook.com/LouKellyMusic
https://www.instagram.com/loukellymusic/
https://www.youtube.com/channel/UCc-U8ODBPJV1P23gLufCI5A (Lou's Channel)
https://www.youtube.com/watch?v=KOeb_dBwmMs&ab_channel=nekrotherium (Savage Death Valley)
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2021-10-081h 10
Talking PrisonerTalking Prisoner EP 7 Special Q & A interview with Louise Siversen (Lou Kelly)Welcome to the seventh episode of Talking Prisoner. Hosts Ken Mulholland and Matt Batten sat down with Louise Siversen who played Lou Kelly in this special episode which is a Q & A. You may remember back in Episode 5 that we ran out of time for most of the fan questions, all fan questions are answered in this episode. We spoke with Louise about her thoughts on Kate Box’s portrayal of Lou Kelly on the new Wentworth, how physical it was to be Lou Kelly, the hanging scene of Eve Wilder played by Lynda Stoner, who she is still on...
2021-09-1756 minTalking PrisonerTalking Prisoner EP 5 Interview with Louise Siversen (Lou Kelly)Welcome to the fifth episode of Talking Prisoner. Hosts Ken Mulholland and Matt Batten sat down and spoke with the amazing Louise Siversen. We spoke to Louise about her life growing up and how her parents were pushing for Louise to be a Lawyer and not an actress. Louise’s love for theatre and acting and how she got the part of Lou Kelly, one of Wentworth’s most violent inmates, we spoke about what it was like to play Lou and the intense scenes that she had to shoot and one storyline that she did not agree with, we a...
2021-09-171h 16
Brave New Girls - Well Beings, Well PlanetLet's go to the beach, with author & well-being practitioner Dr Catherine KellySend us a textThis week’s guest is Dr Catherine Kelly, an academic, a Brighton based wellbeing practitioner, member of the wild swimming group Salty Seabirds, and author of Blue Spaces: How and Why Water Can Makes you Feel Better; something she discovered when her mother died and she was drawn to the rural Irish coastline to heal.Lou and Catherine discuss the trauma that brought her to the sea to heal, and later a terrifying near death experience of water, and finally back to to being at one with the sea as an ev...
2021-08-0345 min
LA DrinksLou Amdur- Lou Wine Shop and Tastings: Things That You Want In Your Mouth‘Ineffable’ is the word Lou Amdur uses when describing his attraction to wine. He groups wine with love and friendship as being beyond description in terms of his ardency for them. When I first met him in the 2000s, I immediately recognized him as a champion of wine, especially wine made from marginalized grapes. I came to regard him privately as the patron saint of the forgotton grape- probably pineau d’aunis, an obscure grape that he gallantly promotes.Lou’s story of how he found his path in the world of wine is really one of inev...
2020-03-051h 33