In this episode, Lou takes listeners through an in-depth look at her marathon training block as she approaches race day in just two weeks. She shares insights on her training journey over the past 12 weeks, including weekly mileage increases, key workouts, and the importance of fueling strategies. Lou discusses the challenges of balancing marathon training with hyrox conditioning, emphasising the significance of strength training for injury prevention.

KEY TAKEAWAYS

• The marathon training block consisted of a 12-week period with a gradual increase in weekly mileage, peaking at 92 kilometres. The tapering phase has begun, focusing on reducing volume while maintaining intensity to prepare for race day.

• Important workouts included longer sessions and tempo runs, with specific interval training at race pace. Notable workouts were the "666" (6K easy, 6K race pace, 6K faster than race pace) and a structured interval session that emphasised maintaining pace under fatigue.

• A significant focus was placed on pre-run fueling, moving away from fasted runs to consuming a full bagel, banana, and honey before longer sessions. The importance of practising fueling strategies during long runs was emphasised to prepare for race day.

• Mental strategies such as visualisation and setting multiple goals (A, B, and C) were discussed to manage expectations and maintain motivation. The goals included aiming for a personal best, qualifying for Boston, and simply beating last year's time.

• The training plan included not only marathon preparation but also conditioning for hyrox, leading to a demanding schedule of running, strength training, and conditioning sessions. The importance of recovery, nutrition, and mental resilience was highlighted to cope with the intensity of the training.

BEST MOMENTS

"I've increased it all the way up to my biggest week, which was last week where I hit 92km. That's a big week."

"You still have to strength train if you are a runner; it's even more important. You are way less likely to get injured if you are running and strength training combined."

"I always set an A, a B, and a C goal, because as I said, it doesn't always go to plan on the day."

"It's important to plan because you need to work out your rest day, minus two weeks off for your taper."

"The hardest bit is getting up every single day and going for that training run, getting enough sleep in, getting the carbs in."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Lou investigates the essential topic of nutrition for optimal performance, recovery, and results, addressing long-standing listener requests. With a focus on fueling the body effectively, she covers the importance of carbohydrates, protein, and healthy fats, along with hydration tips and practical meal strategies for pre- and post-workout.

KEY TAKEAWAYS

• Carbohydrates are essential for peak performance and recovery. They should make up 50-60% of your daily caloric intake, especially for those engaging in high levels of physical activity.

• Adequate protein intake is crucial for muscle repair and recovery. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight, which should account for 20-30% of your daily intake.

• Healthy fats are important for long-term energy and hormone regulation, particularly for women. They should not be completely avoided, but consumed in moderation to prevent excessive calorie intake.

• Eating a balanced meal with carbohydrates and protein before and after workouts is vital. Pre-workout meals should be consumed 1-3 hours prior, while post-workout meals should be consumed within 1-2 hours for optimal recovery.

• Staying hydrated is crucial for performance, especially during endurance training. Dehydration can lead to fatigue, cramping, and poor recovery, so it's important to drink water before, during, and after workouts.

BEST MOMENTS

"You can be working out super, super hard, but you are only gonna be as good as what you are eating."

"Carbs are life and they are our body's primary energy source, without them we are going to be running on an empty tank."

"You will be technically underfueling and you will feel fatigued, you may also end up with mental burnout as well."

"You can still lose fat and eat a crap load of carbs. I promise I am living proof of it right now."

"Don't try something new on the day [of the race]. Your body's not ready; just stick with what you know."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou dives deep into the world of half marathons, sharing insights on training, fueling, and race day preparation. Drawing from a recent experience at the Nike After Dark half marathon in Sydney, Lou covers essential topics such as the importance of zone 2 training for building aerobic capacity, the role of tempo runs and interval training in improving performance, and the critical nature of nutrition, particularly carbohydrates, for endurance athletes.

KEY TAKEAWAYS

• For optimal half-marathon performance, it's essential to incorporate a structured training plan that includes 80% of your runs in zone 2 (60-70% of maximum heart rate) to build aerobic capacity, along with 20% of higher-intensity workouts like tempo runs and intervals.

• Carbohydrates are crucial for endurance running, serving as the primary fuel source. It's recommended to consume 6-10 grams of carbohydrates per kilogram of body weight daily, especially increasing intake during taper week to maximise glycogen stores before race day.

• On race day, it's important to consume 30-60 grams of carbohydrates during the race, ideally through gels or chews, and to hydrate adequately. A fueling strategy should be in place, taking gels before feeling depleted to maintain energy levels.

• Mental preparation plays a significant role in endurance performance. Techniques such as visualisation, positive self-talk, and breaking the race into manageable segments can help maintain focus and motivation throughout the race.

• Incorporating strength training into your routine is vital for improving running economy and reducing injury risk. Focus on compound movements and unilateral exercises to enhance muscular endurance and support joint stability.

BEST MOMENTS

"Zone 2 training is so crucial for building that aerobic capacity. It should feel easy enough to run along and have any form of conversation full sentences."

"Incorporating strength work into your routine will improve neuromuscular coordination. It is such a critical role in enhancing performance and of course preventing injuries."

"You want to fill up all of those stores right before the race so you have the maximum amount of energy stored in your body."

"You need to train your mind to push through discomfort because it will help you get better results. Mental fatigue can reduce endurance performance by up to 15 percent."

"If you believe that you can do it, your brain is going to tell you halfway through the race whether you can continue at this pace or not."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Lou dives into a Q&A format, primarily focusing on Hyrox training and nutrition. After sharing personal experiences from participating in the Turf Games, including insights on strength and endurance workouts, Lou addresses various listener questions. Topics covered include the differences between singles and doubles in Hyrox, effective training strategies for those without gym access, and the importance of hybrid training for improving both strength and running performance.

KEY TAKEAWAYS

• To excel in events like Hyrox, it's essential to integrate both strength and endurance training. This means actively working on improving running performance while also focusing on strength exercises, rather than just using one to support the other.

• Proper nutrition is crucial for hybrid athletes. A balanced diet rich in carbohydrates, protein, and healthy fats is necessary to fuel workouts and aid recovery.

• Mental strength is as important as physical training. Breaking down events into smaller tasks and visualizing success can help improve performance. Practicing under race-like conditions during training can also enhance mental resilience.

• Recovery, including adequate sleep and hydration, plays a vital role in performance. Neglecting recovery can lead to fatigue, increased cravings, and a higher risk of injury.

• Many athletes focus too heavily on strength training at the expense of running, which is critical for events like Hyrox. It's important to balance both aspects and avoid overtraining by gradually increasing workout intensity and volume while ensuring proper recovery.

BEST MOMENTS

"Singles is so much harder because you literally get zero rest. You have to really learn how to pace yourself."

"If you are a good runner and you build your strength on the side as well, you will be good."

"The key is just to stimulate high intensity and then like the functional nature of hybrid or high rocks workouts."

"You need to prioritize your running... It’s a runner’s game."

"If you are only maybe training two or three times a week, you have terrible sleep and a terrible diet, taking supplements isn't going to miraculously make you a hybrid athlete."

VALUABLE RESOURCES

https://linktr.ee/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 dives into a comprehensive Q&A session, addressing a wide range of topics related to fat loss, muscle building, nutrition, and sustainable healthy habits. She begins with an exploration of why quick-fix diets often fail and the importance of adopting manageable lifestyle changes for lasting weight loss. Lou emphasises the significance of mindset in achieving sustainable results, encouraging listeners to view setbacks as learning opportunities. Additionally, she shares practical tips for building healthy habits, understanding metabolism, and effective meal prep strategies.

KEY TAKEAWAYS

• Quick fix diets often fail due to extreme calorie restrictions and lack of real-life applicability. Sustainable weight loss focuses on manageable changes, such as portion control and regular exercise, allowing for flexibility in social situations.

• Start with small, achievable actions rather than overwhelming yourself with multiple changes at once. Focusing on one or two habits, like drinking more water or going for a daily walk, can lead to long-term lifestyle changes.

• A growth mindset is crucial for sustainable weight loss. Viewing setbacks as learning opportunities rather than failures helps maintain consistency and patience, which are essential for long-term success.

• Metabolism is the process of converting food into energy and is influenced by factors like age and muscle mass. Supporting a healthy metabolism involves strength training, eating enough protein, and staying active throughout the day.

• Planning meals in advance and checking restaurant menus can help maintain healthy eating habits while enjoying social events. Techniques like calorie banking can allow for flexibility without compromising overall dietary goals.

BEST MOMENTS

"Quick fix diets fail because they rely on extreme calorie restriction or cutting out entire food groups, which can lead to short-term weight loss but is almost impossible to maintain."

"Build lasting habits starts with those small, really achievable actions. Choose one habit to focus on at a time."

"Mindset has such a huge factor in sustainable weight loss. Having that growth mindset will help you view setbacks as learning opportunities."

"To support a healthy metabolism, we need to focus on things like strength training that will help build our muscle, which burns more calories at rest."

"One meal is not going to derail your progress at all. I promise."

VALUABLE RESOURCES

https://linktr.ee/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.

Lou returns to the podcast after a six-month hiatus to share a comprehensive life update and outline ambitious goals for 2025. Reflecting on her recent experiences, she discusses her intense training for the Hyrox Singles Pro competition in Melbourne, detailing the challenges and triumphs she faced during the race. She also covers her journey through various Hyrox events, including mixed doubles and relays, highlighting her achievements and the lessons learned along the way.

KEY TAKEAWAYS

• Lou emphasises the importance of setting and committing to personal and professional goals for 2025, including performance-based targets in fitness and business.

• Lou shares detailed experiences from participating in Hyrox events, highlighting the challenges faced during training and competition, as well as the emotional journey of striving for personal bests.

• There is a strong emphasis on maintaining a balanced lifestyle, including the importance of sleep, nutrition, and being present in daily activities to enhance overall well-being.

• Lou acknowledges the role of community and support from friends and family in achieving goals, illustrating how collaboration and encouragement can lead to success in competitive environments.

• Lou discusses the creation of a vision board as a motivational tool, encouraging listeners to visualise their goals and aspirations to stay focused and inspired throughout the year.

BEST MOMENTS

"My main mission is to help as many people as possible become their strongest, healthiest and happiest self."

"I was constantly comparing myself to all the other girls online who I follow, who I obviously aspire to be."

"I was really disappointed when I crossed the line, I'm not gonna lie to you all."

"I want to get a 5k PB this year; I've never actually done a 5k to race."

"I created my first proper vision board and I am literally obsessed."

VALUABLE RESOURCES

https://linktr.ee/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.

Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

Today, Lou shares her exhilarating journey as she prepares for the 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 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.

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.