The Exercise Engineer

The Exercise Engineer

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!

Episodes

GET A FASTER 5K With Running Coach Dan Barratt

June 10, 2025 • 65 mins
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 ...
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LOSE 4KG IN 4 WEEKS - 10 Easy Changes!

June 3, 2025 • 49 mins
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 essen...
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My Marathon Debrief

May 27, 2025 • 52 mins
Lou 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...
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Why Am I Always Hungry?

May 19, 2025 • 44 mins
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 health...
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My Marathon Block & Taper

May 11, 2025 • 47 mins
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 f...
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Carbs, Protein, Fats: Exploring Essential Macronutrients for Athletes

April 29, 2025 • 48 mins
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...
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How to Half Marathon

April 17, 2025 • 51 mins
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 ...
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Nail Your HYROX Training

April 8, 2025 • 59 mins
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 t...
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Your Fat Loss FAQs

April 1, 2025 • 48 mins
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 se...
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SHE'S BACK!!! An update on my 6 month hiatus...

March 23, 2025 • 49 mins
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 achieve...
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My Journey to Hyrox Single PRO

September 10, 2024 • 44 mins
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 suc...
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Debunking the Myths and Realities of Calorie Counting in Modern Dieting

August 20, 2024 • 66 mins
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,...
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The Ripple Effect of Action: Motivation and Reward in Goal Setting

August 13, 2024 • 36 mins
In 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 ...
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Swimming 10K with Olivia King

June 18, 2024 • 75 mins
In 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 ...
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Belly Fat, Hunger Levels & Mind-Muscle Activation

June 11, 2024 • 46 mins
Today, 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 wor...
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Using Nutrition to Your Advantage with Performance Coach Heather Masterson

June 4, 2024 • 55 mins
In 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, ...
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Increase Your 10K Pace, Avoid Burnout, Remove the 3pm Sweet Cravings & My Best Exercises to Remove the Bingo Wings!

May 28, 2024 • 41 mins
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, bu...
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How I Grew my Social Media & What To Do If You’re Not Getting Fat Loss Results

May 21, 2024 • 102 mins
In 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 l...
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Feeling Guilty, Menopause & Overthinking Long Runs

May 14, 2024 • 46 mins
In 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 whil...
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The Mindset behind the 100km Ski Erg WR with Sophie Bennett

May 7, 2024 • 69 mins
In 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 ...
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