If you struggle with feelings of guilt and shame around your inability to “control yourself” or your lack of willpower around food, chances are it’s not your fault you feel this way. Emily Smith writes…

Get an exclusive ETPHD body image resource that will help you move from focusing on how your body looks towards how your body functions

Get an exclusive ETPHD body image resource that will help you overcome these moments of ‘feeling fat’

When it comes to living a healthy life, so many of us fall into the trap of measuring our progress and wellbeing according to numbers. But this is not the most effective (or even the healthiest!) way to measure and track your wellbeing. Here’s why you should make the shift from focusing on quantity to quality today.

Embodiment aims to help you reconnect your mind and your body, recognising the inherent wisdom unique to both of them… Emily Smith writes…

With summer fast approaching, it’s common for many people to embark on their “summer diet''. These are essentially just fad diets involving food restrictions, all with the aim of achieving that elusive “summer body”. Emily Smith writes…

While many people feel ashamed of the seemingly “shallow” nature of eating disorders, they’re very rarely actually about physical appearance. Emily Smith writes…

We’re all aware of the endless benefits of resistance training. It builds lean muscle mass, enhances posture and strength, improves functionality and mobility, supports bone health and mental wellbeing. The list goes on. Emily Smith writes.

Body image refers to the way in which you feel about yourself and your body, or how you believe others to perceive you. Emily Smith writes.

As the vitamin and supplement industry continues to grow, it can be difficult to identify what supplements are actually worth spending your time and money on, and which are simply marketing hype. Emily Smith writes.

So often we are our own worst critics. The voice in our own head is the harshest judge of all. We spend more time criticising, berating and putting ourselves down than we do lifting ourselves up and celebrating our achievements or who we are. Emily Smith writes.

It’s natural to associate the idea of body image with your physical body, and how you feel about your appearance. Most people think their body image is reflective of their shape, size and weight, or the confidence (or lack thereof) they feel in their own skin. Yet surprisingly, body image has very little to do with how you look, and much more to do with how you feel about yourself. Emily Smith writes…

Free ETPHD habit guide to stop night time overeating

When it comes to your workouts, if getting the greatest results or payoff for the time you spend in the gym is a priority, you’re not alone. Whether you’re aiming to improve your performance, get stronger, build lean muscle, tone up, improve cardiovascular health or maintain your fitness level, it’s crucial you understand the type of training which will be the most effective and efficient in helping you to achieve your individual goals. Emily Smith writes…

Fear is one of the most common factors holding people back from fully recovering from an eating disorder or disordered eating. Do you know what you’re scared of and how to overcome it? Emily Smith writes.

Should we all be aiming to be intuitive eaters? Is there a time when honouring hunger and fullness isn’t the best thing for us? What’s the ‘healthiest’ way of eating for you? Emily Smith writes.

Instead of implementing prescriptive diets and practises into your lifestyle, there are some really straight-forward, sustainable changes you can implement today to start living a healthier, more balanced lifestyle - without the need for a complete overhaul of your life. Emily Smith writes…

Struggle to identify your values? Here’s a (non-exhaustive) list of some examples for you to use as inspiration.

Struggle to rest? Feel constantly tired? You need this resource, containing some free journaling prompts to help you rest better for a more balanced, healthful life.

Do you find yourself ‘on’ or ‘off’ your diet? Have a few ‘good’ weeks followed by ‘bad’ weeks? This is super unhelpful for your long-term health and mindset. Emily Smith has some incredible tips to help you overcome this all-or-nothing thinking.

This walking meditation can be done when you’re on the move, and it’s especially helpful for people who struggle to sit in meditation. Developing a mindfulness practice is fundamental to a healthy relationship with food, your body and yourself. So if you hate meditation (and even if you don’t), give this a try.

There are so many myths and false information surrounding training and nutrition around your period and menstrual cycle. we’re often led to believe this stage of the menstrual cycle requires a complete overhaul of your existing healthy habits. Is this accurate? Emily Smith writes.

The most misinformed area of nutrition - eating around the menstrual cycle. Emilia debunks the myths and shares what you really need to know about how to eat around your menstrual cycle.

When we’re growing up, we often see periods as scary, inconvenient, an indisputable sign we’re maturing and developing. But a healthy period and menstrual cycle is actually a key indicator of your health. It’s important to be aware of the signs and symptoms of a healthy and unhealthy period so you can readily identify any causes for concern. Emily Smith writes.

Do you struggle with overeating or binge eating? Do you know the difference and how to help yourself? In this article, find some incredible top tips and strategies you can use to support yourself to recover and find more peace with food. Emily Smith writes.

Journaling is a simple step towards improving your self-awareness but you think it’s too airy fairy? Below you will find some journaling prompts to support your daily choices. Journaling is a fundamental part of the ETPHD method, discover why.

If you have excess fat you want to shed in 2023, you can do so healthily and sustainably, if you approach it in the right way. Here are some key things to consider on your fat loss journey to to help you reach your health and body goals, while maintaining a positive and healthy relationship with food, exercise and your body along the way, with Emily Smith.

Instead of reverting to the same age-old body-based goals while you set your 2023 resolutions, let’s shift the focus this year to goals which promote true health and fitness, both inside and out, and don’t require fat loss or achieving a certain number on the scales. Here are seven goals to prioritise over the coming year to support optimal health and fitness, without requiring weight or fat loss.

New year is a great time for reflection and goal setting, but it can feel such a vast topic to sit with. I’ve made these prompts super concise to help you not only reflect on the past year, but condense your focus in a compassionate, healthful way for the coming year.

Struggle to know what to do in the gym? Considering bringing down your training programming from 5 or 6 days to 3 days a week, to make space for your yoga, walking and other life stuff? Anna has you covered. Here you’ll find a training programme for a 3-day full body split in the gym, as well as a 3-day home training programme (all you’ll need are some resistance bands).

This activity scheduling is designed to minimise the importance you place on weight and shape and increase the importance you place on other parts of life. It is part of the resources we use with ETPHD clients.

Full moon is a wonderful time to reflect on the month previous, to consider what you’re ready to release, and where you’d like to focus moving forwards. Anna shares a guided full moon journaling session, with prompts and guidance. This session was dated 7th December 2022 for full moon in gemini, but can be done at any time.

It’s the most wonderful time of the year… But what if the Christmas period challenges your health and your relationship with food? Emily Smith gives you some strategies to help you stay your healthiest, happiest self over this time.

We all want a simple, straightforward answer to the question: what’s the healthiest diet? What diet will help you improve your health, manage your weight, feel energised and avoid disease? Emily Smith provides the answer…

Should you tailor your training around your menstrual cycle, or that of your clients? Do hormone fluctuations impact how and when you should train? What about oral contraceptive use? With so much misinformation out there, Emilia discusses what we know to be true based on the available evidence, as well as her experience of training 1000s of clients.

The truth is, it’s easier to lie to yourself and convince yourself that you have a good relationship with food, than it is to confront a problematic relationship and create lasting change. But it can be done, you can foster a positive relationship with food. The first step? Awareness, and a willingness and desire to create this change. Emily Smith writes.

Journaling is a simple step towards improving your self-awareness. That’s why it’s a fundamental part of the ETPHD method. Below you will find some free journaling prompts to support your relationship with food.

We work with a lot of people who live with ADHD. There are particular struggles you and your clients may face, which is why we have a full podcast on supporting your relationship with food and reducing disordered eating habits on the ETPHD team podcast.

This is a resource we use with clients of the ETPHD method. If you struggle with your body image, download it and work through some of the prompts. You’ll be asked to reflect on the questions and how you think, feel about, and treat your body.

We culminated the most common challenges our clients face when they start improving their relationship with food - find out what they are and see how you can solve them for yourself.