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The Exercise Engineer

The Exercise Engineer

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

    Stop Self-Sabotaging!
    Jun 25 2025
    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 efforts. It allows for a more forgiving mindset, reducing the likelihood of self-sabotage. Focusing on process goals (e.g., completing training sessions) rather than solely on outcome goals (e.g., achieving a specific time) can reduce anxiety and increase motivation, making it easier to stay on track. Visualising potential triggers for self-sabotage and preparing helpful responses can help individuals manage stress and anxiety. Having a bare minimum plan for tough days can also keep progress moving forward. Sharing intentions and goals with friends, coaches, or support groups can significantly increase accountability and follow-through. Social support plays a crucial role in maintaining motivation and commitment to goals. BEST MOMENTS "Self-sabotage is when you get in your own way, acting against your best interests and goals." "When something matters to us, the stakes feel really high, and if we fall short, it feels like a reflection of our worth." "Self-compassion isn't about making excuses; it helps people recover from lapses faster and stay more consistent over time." "One slip is not a failure; it's just data that we can then use to learn from or do something better next time." "Every small action is a vote for the person you want to become." 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. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
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    35 mins
  • Coaching - Game Changing or Overrated?

    Coaching - Game Changing or Overrated?
    Jun 19 2025
    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 to achieve their goals in various areas such as fitness, nutrition, and lifestyle. One of the primary benefits of having a coach is accountability. Regular check-ins can motivate individuals to stay consistent with their training and help them push through tough days. Effective coaching is tailored to the individual. Coaches assess personal goals, preferences, and any existing injuries to create a customized plan that promotes faster progress and reduces frustration. A good coach aims to empower clients to become self-sufficient. This includes teaching them the reasoning behind their training plans and helping them develop the skills to make informed decisions on their own. Coaching may not be suitable for everyone. Factors such as cost, personal motivation, and the potential for feeling overwhelmed by structure should be considered. BEST MOMENTS "Coaching is not a magical solution. You cannot expect to pay for coaching and all the work just happens for you." "A good coach will teach you the why behind the plan so you can eventually do it on your own." "If you are struggling with something, if you've got questions, just ask me, tell me, tell me that you're struggling." "Coaching is a huge investment. Not everyone can or wants to budget for it, which is absolutely fine." "Not every coaching style or personality will match yours, so it's important to find a coach that works well with you." VALUABLE RESOURCES Lou's Marathon Programme https://linktr.ee/theexerciseengineerlou@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. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
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    47 mins
  • GET A FASTER 5K With Running Coach Dan Barratt

    GET A FASTER 5K With Running Coach Dan Barratt
    Jun 10 2025
    In 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. Mental toughness is crucial for racing. Techniques such as breaking the race into manageable segments, using positive self-talk, and recalling personal motivations can help maintain focus and push through difficult moments during a race. Training with others can enhance motivation and make the experience more enjoyable. Incorporating social elements, like post-run brunches, can help balance the commitment to training with a fulfilling social life. Adapting training schedules to fit personal life and commitments is vital. This includes being open to adjusting run days, breaking longer runs into shorter sessions, and prioritising recovery to prevent overtraining. Gaining experience through various races, such as park runs, can help build confidence and familiarity with race conditions. Practising race-day strategies, including pacing and nutrition, during training runs is essential for success on race day. BEST MOMENTS "If you're training for a marathon, that long run is the most important run of your weekly training." "You want to be running at 340, 330 in your training, which at the start you're only going to be able to do over a shorter distance like 200, 400." "Never underestimate the marathon. If you're doing a marathon, it's a commitment." "I think the main thing with marathon blocks is people just say they struggle with fitting in the long runs with time." "5K track PB is not the same as a road-based 5K PB." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@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/
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    1 hr and 5 mins

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