Empower Fitness and Nutrition Podcast

I loved recording this episode with Jon. Knowing the journey he has come on from work and stress ruling his daily and weekly actions - Thursday night whisky, takeaways and skipped gym sessions. To hitting some of his lifetime PBs and losing 15kg in his 40s. Health and fitness are now a big part of his life, but in a way that he can keep repeatable, enjoyable and not his whole life. Jon really keeps it real and honest in this episode and I'm so grateful for his time to chat and share. Give it a listen! And if you too want to start your nutrition journey - join our free workshop on Wednesday 29! https://www.eventbrite.co.uk/e/strong-without-doing-more-free-workshop-for-women-tickets-1987505391127?aff=oddtdtcreator #clienttransformation #habits #nutrition

Just a short one from me today. We often try to over complicate our nutrition. Instead of looking at the lowest hanging fruit, the easiest place to start, and the smallest shift we can make. It doesn't need to be about huge changes that become unsustainable. But the path of least resistance. Recently my focus has been on mid day energy and nourishing snacks, which has led me down a rabbit hole I never expected. Want to talk about how you can make small shifts? Join my next workshop - Strong without doing more - https://www.eventbrite.co.uk/e/strong-without-doing-more-free-workshop-for-women-tickets-1987505391127?aff=oddtdtcreator#nutrition #smallchanges

This episode was awesome to record with my client, Quoc. From a life that centred around work, pushing hard to climb the ladder - between long hours, work socials, regular drinking and smoking as a way to escape stress. To now. Balancing work with spending time with friends at CrossFit and learning what healthy actually means to him. His transformation with making habits really 'sticky' as they say in tech, so that it has just become part of his autopilot mode. It truly was a pleasure to hear about his journey from starting fitness, giving up smoking and finding movement that means something to him. If you want to jump in and start where Quoc did, email [email protected] to join our six week nutrition kickstart! #clienttransformation #nutrition #transformation

Today Amy talks about some of the shifts she is making to feel more aligned - instead of forcing certain kinds of work, she is leaning into rest and fun activities. Especially through this stormy season in Central Portugal and through transition in life. The last few weeks have been a reminder to listen to the seasons, as our needs often reflect the weather and changes. Our need to rest up and rid baggage in winter, so we have energy to flourish and grow in summer. If you want help tuning into your nervous system, email [email protected] And if you want to check out the office/creative space renovation, watch on YouTube - https://www.youtube.com/@TheHousewithNoName #nervoussystem #seasonchange #winter #seasonalaffectiveness

Amy talks about why January may not be the time to jump both feet into a new goal, resolution or transformation. In reality, our bodies are craving and structure, not big changes or restriction - think about it, we're in the middle of winter. Instead using this month to establish routine, compassion and a realistic baseline can set you up for great change from February onward. If you're an active woman and you're struggling with seeing change even though you're doing all the right things. Join our workshop on Sunday 18 January at 6pm. Amy will share more of her journey with never feeling enough and changing that to setting boundaries, doing the inner work and making decisions that align with her goals. Plus the steps that you can take to do the same! Sign up here - totally free - https://www.eventbrite.co.uk/e/strong-without-doing-more-free-workshop-for-women-tickets-1979969245312?aff=oddtdtcreatorGot questions or want 1:1 support? [email protected] Follow us: https://www.instagram.com/empower.fitnessnutrition/

In this episode, Amy interviews Ty, a former client who shares his transformative journey from struggling with his weight and relationship with food to achieving a healthier lifestyle. Ty discusses his initial struggles, the importance of support, and the mental shifts he experienced throughout the process. He emphasises the significance of preparation, the role of a healthy relationship with food, and how strength is now defined by his ability to live life fully. Ty's story serves as an inspiration for anyone looking to make positive changes in their health and wellness.Ty started his journey at 148 kilos and aimed to lose 100 pounds in a year.He struggled with his relationship with food and sought help to maintain his weight loss.Fasting helped him lose weight, but he needed guidance on sustainable eating habits.Ty wanted to feel more agile and mobile, comparing his goals to being like a cat.He realized the importance of preparation in managing his diet and social situations.Support from Amy helped him navigate setbacks and maintain a positive mindset.Ty discovered that strength means being able to live life fully and enjoyably.He learned to enjoy food without guilt and to prioritize nutritious meals.The journey taught him that he could achieve his goals and enjoy the process.Ty's transformation inspired him to consider a career change and pursue new interests.Timestamps: 00:00Introduction to Transformation Journey05:12Starting Point: Life Before Coaching10:28The Decision to Seek Help15:56Building a Healthy Relationship with Food20:30Navigating Social Situations and Food Choices25:13Overcoming Setbacks and Challenges30:18Discovering Personal Strengths and Achievements33:21The Journey of Transformation36:02Overcoming Fears and Embracing Change39:25The Impact of Support and Community41:21Empowerment Through Self-Discovery45:03The Importance of Self-Compassion48:27Finding Strength in Everyday Life50:27Learning and Growing Through Challenges53:29Redefining Strength and Living Fully#transformation #fitnessjourney #nutrition #coaching #relationshipwithfood #personalgrowth #health #mindset #support #lifestyle changes

Late to the party or right on time? You've either said no so many times this December that you're about to crash and burn. Or you've already got so hard on YOLO life that you're about to test the theory. Three tips to keep you moving, eating and thinking clearly with all the food noise and indulgent expectation. Empower Fitness & Nutrition is about helping women to feel their best self, fuel pride and self discovery that last a lifetime. With the right fuel, movement and a calm nervous system - you can do anything! #nutrition #mindset #nervoussystem #christmas #femalehealth

We put a roof on our house! Words I never thought I'd say, but we did it. I mostly spent time on the floor, handing things up to Kieran and being stressed he'd fall off the roof and die. But he didn't and I did eventually climb up. It got me thinking about deadlines, life and caring for yourself through the busy times, so that's what a lot of today is about. How to see the signs of your dysregulation and care for yourself in the simplest way, so you don't have a big mess to clear up later. Plus some general updates of things that have been happening lately, including joining the ADHD in Women conference that Seed Talks hosted a couple of weeks ago. Want to hear more about these topics? Let me know! [email protected] @amygorman__

This isn't the first time Sinead has made an appearance on the podcast - and it was just as epic for the sequel, not like those terrible films where they should never have done another. And that's because Sinead has been putting in the hard work to develop her story, to change the narratives and build a life she's super proud of. We talked about the usual training and nutrition transformations, which come as second nature now. But the real transformation was in her self talk, nervous system and approach to navigating the changes of perimenopause, ADHD and the really big one - her upcoming mastectomy for the ATM gene. We dug into saying no and many other tools Sinead has developed over the years we've worked together. Her message to you? Start small, get support, a community. Her message to herself? Be kind. Whilst Sinead's journey has been longer than 12 weeks, she started with a 6 week journey. And our 12 week StrongHer Reset has been heavily influenced by the success of the deep work she has done. So if you're interested in building sustainable habits and making your body feel like a safe place, email me, let's talk about how your journey could start from only 12 weeks. [email protected] @amygorman__

The world of health and fitness feels like a wild ride sometimes, especially for women. We do get a lot of comments thrown at us - from what you wear, to what you eat, drink, lift, do. So it's no wonder that I got into a big chat with clients at the weekend about GLP1's, body image and worries. So we made the best counter: "What does health mean to you?" And I asked them all to write it down and put it somewhere they'd see it often. The best bit about it, health didn't mean weight to anyone. If you also struggle with the battles of body image, how to fuel, wanting to feel strong but coming up short with energy - listen to what's coming up next week with our Clear Mind Reset! 30 days of learning how to fuel your energy, sleep and training to beat brain fog and fatigue. Early bird offer until Wednesday 8th! We start on Monday 13th and I'd love to have you there :) Sign up and other free resources: https://linktr.ee/amygormancoachEmail: [email protected]: @amygorman__

I hear more and more from women about the weight of uncertainty, expectations, and low lying anxiety about the world. So what do you do with it? One thing is to cut the news or the media that feeds the fear and uncertainty. But Amy goes through four other strategies you can adopt too to make life a little more manageable and the ups and downs of the rollercoaster a little less shocking! There's a couple of awesome resources you can jump into: Perimenopause Audit - get clarity on where you need to focus your attention here AND I'm super excited to launch the 30 Day Clear Mind Reset - small group challenge starting on October 13! Bag an early bird discount before October 6 here If you struggle with afternoon energy dips, brain fog, massive waves in mood dictating your life - this is for you! Got questions? [email protected] @amygorman__ I'd love to answer them in the next episode!

This episode was EXCELLENT to record. Amy was joined by good friend and awesome client, Dannie. Small business owner, singer, song writer, feminist, dog mum. A woman who knows she can do it all, but has learnt that actually, she doesn't have to. We talked about all things perimenopause, ADHD diagnosis in her 40s, CrossFit, nutrition. We discussed the many mental challenges that come up for us as women born in the eat nothing and train loads era and how the deep work we've done has helped Dannie to finally feel at home in her body. Grab yourself a cuppa, or your walking shoes and give this one a good listen. Because if you're a woman in your 40s, you really don't want to miss this. If Dannie's story resonates with you, I can help you. My 12 week StrongHer Reset is designed to help you get clued up on your hormones, align with your nervous system, tailor your training and nutrition to your hormones, and find peace in your body. This is the first time Dannie has felt at peace in herself in 40 years and I couldn't be prouder. Email me to just have a chat - [email protected] Insta: @amygorman__

You can do anything you put your mind to. But first, you need to put your mind to it. Amy talks about taking action and having a realistic timeline, and the impact of our body feeling safe on our results. After questions recently about our 12 week programme, Amy shares what's involved and who it would benefit. Want to find out more or ask a question for a future episode? Email [email protected] Instagram: @amygorman__

Amy chats today about power of mindset. Instead of thinking about your scarcity - what you don't have enough of - where are you abundant? Where is life plentiful? What are you grateful for? It's crazy how quickly seeing your abundance in life, in food, in strength can suddenly show and create more. Amy talks about the joy of seeing her perimenopausal clients look happy whilst lifting weights, tyres, and crushing strength. Compared to the images online of what menopause looks like. Want to learn more about Amy can help you with our StrongHer Reset: 90 days to Energy, Strength and Ease in Perimenopause. [email protected] Insta: @amygorman__ #mindset #universe #nutrition #perimenopause

In this week's episode Amy talks about the difference a year can make! From burnout in London, to finding joy travelling and setting a totally new route for the future. But it all started with small actions and no idea this is where the journey would go - just led by energy and calm. This is a lesson we worked through with a client recently, reviewing the energy demands of daily tasks rather than time. Immediately this created space and freedom to follow fun and feeling good, which led to greater consistency and energy! If you're interested in understanding your nervous system, cycle, training and nutrition together for your own body, Amy is launching a 12 week programme in September to deep dive into everything women really need to build a happier, more aligned life! To talk, or have your questions on the next episode email: [email protected] Insta: @amygorman__

Some weeks, things don't flow so well, that's ok! I overthought this week's podcast a lot as my brain went into a little bit of a scramble. Amy talks about making every morning feel like a Saturday - create space to settle into a joyful morning. How change can sometimes feel weird or bad - not because it is bad, but because we haven't had enough reps of it yet. This week we did some big jobs that took me away from my desk - putting a roof beam into our tiny house! A big scary week for lifting a huge beam into place by hand! This beam is MASSIVE from trees in our forest. AND we harvested beans, corn and watermelon from our garden. Things are moving! Amy talks about asking yourself good and honest questions about the things playing on your mind. Rather than letting a work project bother you, or a missed workout eat you alive. Ask what the real problem is! It's my birthday this weekend and I'm thinking of record a lesson for every year of life! Jump in the comments and let me know if you would be interested in that :) #nutrition

Welcome back! It's so awesome to see more of you tuning in, especially after such a long break. And even better that it's still as fun as I remember to jump in and chat about nutrition. I'd love love love to hear the challenges you have and answer some questions - so do jump in the comments or email me with any questions you have: [email protected] This week I talk about another slow morning practice I apply to stay away from burnout - morning journaling and hanging out with the veg in the garden! Before getting into the real juicy details - why you're not seeing results. There's a good chance you're being too strict and too hard on yourself! I share approaches from the way you load your plate, to your food selection process to help you see those results. And a reminder - active ladies, eat your damn carbs! A couple of links to check out that I mentioned in the episode -BrainFM - super pumped to work with these guys after 3 years of using it daily for sleep and productivity - thanks to our house renovation we have a pretty awesome partnership with them so you can get a whole month to try it out for free! https://www.brain.fm/thehousewithnonamePrevious episode on meal prep - all about making your life easier - https://open.spotify.com/episode/0qxwWOmuEJomyXIh3yNRc6?si=4b29790a80154e0d I'll be taking on 5 clients to work with me from mid September (post family visits, so I can give you and them my best self!) - if you want to know more, email me [email protected] and let's chat :) See you next week!

In this episode Amy talks about another daily routine to help keep burnout at bay. The simple morning coffee. From rushed 5am espressos to 20 minutes to make a beautiful cup of joy! Dedicated time in the day to slow down and check in. On that same theme, Amy talks about cycle tracking. From the perspective of menstruating women, perimenopause and women on contraception. This is one of the best tools to become really body aware and think about how you feel - not just when your period starts. This has been one of the most transformative tools for clients in the last year! Got a question you want answered, or want to talk about 1:1 coaching? Email [email protected]

Bom Dia! Welcome back :) Today Amy talks about taking steps each week to be more present after burnout from the busy life of London. Then shares practical tips about staying consistent with your nutrition and exercise. From veggie boxes and shopping lists to keeping the light on in busy weeks with 20 minute home workouts. Got questions you want answered on the podcast? Email [email protected] See you next Thursday! #nutrition #consistency #burnout #gardening

It's been a while since we jumped on here to talk! Join Amy to talk moving country, creating safety and setting up a life that feels good (not just doing the old thing in a different place!) Amy talks about the move to Portugal, our 12-week programme starting in September and how you can become part of our amazing community of women! Got questions you want answered? Email [email protected] and we'll be sure to answer in a future episode :) Check out our socials: @amygorman__ the life of a veg queen and nutrition coach @the.house.with.no.nameYouTube: https://www.youtube.com/@TheHousewithNoName

It's been a while since we shared an episode! A whole lot of life happened lately, including a BIG change - we've got fully remote and bought an abandoned house in Portugal to renovate! Future episodes will be coming to you from The House with No Name in Central Portugal! But until then, Amy wanted to jump in and update on what's been happening and how you can keep working with us to live your best life. Amy talks through everything you need to know about The Empower Project. We shared the test phase in previous episodes but now it is LIVE and we're ready to go with all things movement in January - doing it, fuelling it, using it to fill your cup and help you live a better life! She also shares some tips for goal reviewing and setting before the end of the year to help you see the amazing achievements you've had in 2024. Grab a cuppa and give this episode a lesson, then get signed up to all the tools you need for a successful January. Right here! Wishing you all a Happy and Healthy New Year x --- Want to talk more? Email: [email protected] and Amy would be delighted to talk Or book straight into Amy's diary for a chat: https://calendly.com/empowerfitnessnutrition/30min www.theempowerproject.co.uk

Amy is flying solo again this week as we prepare to head away to a wedding for the weekend. So this weeks topic is all about how you can prepare for success at social events or when travelling, without sacrificing your goals AND still having a great time! (02:52) Travel Nutrition Strategies (11:54) Preparing for Social Events --- Have questions for the pod? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠⁠[email protected]⁠⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Reach out to Amy directly to chat about a plan to suit your goals: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠ --- The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! ⁠⁠⁠https://www.youtube.com/@The.Empower.Project⁠⁠⁠ — Find us on social media: Instagram ⁠⁠⁠@wearetheempowerproject⁠⁠⁠ ⁠⁠⁠@amygormancoach⁠⁠⁠ ⁠⁠⁠@kierandouglasjones⁠⁠⁠ ⁠@tomstevens59⁠

In this weeks episode Amy is flying solo and talking all about the common challenges she helps clients with. Fitness coaching, focusing on mindset shifts, the effectiveness of shorter workouts, and the importance of variety in routines. She emphasizes the need to overcome the feeling of inadequacy in training duration and the significance of setting achievable goals. Amy also addresses the struggle with low motivation and the importance of making commitments to oneself to foster a healthier lifestyle. (02:50) The Value of Short Workouts (06:09) Overcoming the 'Should Do More' Mentality (08:58) Breaking the Monotony of Routine (11:54) Addressing Low Motivation and Commitment --- Have questions for the pod? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠⁠[email protected]⁠⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Reach out to Amy directly to chat about a plan to suit your goals: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠ --- The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! ⁠⁠⁠https://www.youtube.com/@The.Empower.Project⁠⁠⁠ — Find us on social media: Instagram ⁠⁠⁠@wearetheempowerproject⁠⁠⁠ ⁠⁠⁠@amygormancoach⁠⁠⁠ ⁠⁠⁠@kierandouglasjones⁠⁠⁠ ⁠@tomstevens59⁠

Back into listener questions in this weeks episode. We kick things off first with this weeks Jeana challenge, then get into questions. We talk about the best way to eat your vegetables and how different ways of cooking affect how you absorb the nutrients. Then we talk about how losing fat differs from men to women, different considerations that need to be made and why it's often much more complex as a woman. (02:00) Jeana Challenge: Hydration (06:50) Understanding Hydration Needs (11:44) The Importance of Hydration in Fitness (19:47) Vegetable Consumption: Best Practices (41:32) Effective Diet Strategies for Women --- Have questions for the pod? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Reach out to Amy directly to chat about a plan to suit your goals: ⁠⁠⁠⁠⁠[email protected]⁠ --- The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! ⁠⁠https://www.youtube.com/@The.Empower.Project⁠⁠ — Find us on social media: Instagram ⁠⁠@wearetheempowerproject⁠⁠ ⁠⁠@amygormancoach⁠⁠ ⁠⁠@kierandouglasjones⁠⁠ @tomstevens59

Last week we talked about HOW you can get into lifting weights and where to start. And as much as learning yourself was bottom of that list, it's still an option that you can go with. If you are learning yourself then you'll need to write your own workouts and training programmes Today we're talking about how you can do exactly that. How to write your own training programme. (06:08) The Empower Project and the Wedding Series (10:44) Focus on Veggies and Challenges (13:06) Building a Supportive Community (18:51) Upcoming Goals: Hydration and Vegetables (32:44) Understanding Goals, Limitations, and Time Commitments (33:45) Conducting a Movement Assessment (35:01) Flexibility in Planning Sessions (37:19) Setting Checkpoints and Creating a Macro Plan (38:47) Testing and Tracking Progress (43:47) Choosing Testing Movements (52:50) The Importance of Tempo (56:53) Determining Sets and Reps (01:04:37) The Significance of Rest Times (01:08:09) The Importance of Warm-Up Routines (01:13:14) Using Effort Values or RPE --- Have questions for the pod? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠⁠⁠⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Reach out to Amy directly to chat about a plan to suit your goals: ⁠[email protected]⁠ --- The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! ⁠⁠https://www.youtube.com/@The.Empower.Project⁠⁠ — Find us on social media: Instagram ⁠⁠@wearetheempowerproject⁠⁠ ⁠⁠@amygormancoach⁠⁠ ⁠⁠@kierandouglasjones⁠⁠ @tomstevens59

This weeks episode is all about HOW to start lifting weights! We've talked at length and frequency about why you should be regularly lifting weights but today, we're talking about HOW you can start lifting weights, what to consider when you're looking at getting a coach and how you could learn to lift weights on your own. (00:00) Overcoming the Fear of Starting to Lift Weights (13:13) The Importance of Having a Coach or Mentor (18:10) Learning Proper Technique from the Beginning (24:22) The Benefits of Online Coaching (35:51) Starting the Journey of Lifting Weights (46:54) The Benefits of Working with a Coach (53:31) Self-Guided Learning and Trusted Resources --- Interested in being part of the Empower Project Community? As we talk about in this episode, we're running the first test of our Empower Project community for women over 30 in September. Sound like something you want to be part of? Drop an email to Amy, let her know you're interested. It's compeltely free for the month, only thing we ask is you engage and give us feedback! ⁠⁠⁠[email protected]⁠⁠⁠ --- Have questions for the pod? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠⁠[email protected]⁠⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Reach out to Amy directly to chat about a plan to suit your goals: ⁠⁠⁠[email protected]⁠⁠⁠ --- The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! ⁠https://www.youtube.com/@The.Empower.Project⁠ — Find us on social media: Instagram ⁠@wearetheempowerproject⁠ ⁠@amygormancoach⁠ ⁠@kierandouglasjones⁠

More muscle = more health, especially when it comes to lowering the likelihood of insulin resistance and T2 diabetes. Having more muscle and strength is a great protector of health as you age, for reasons you may not actually think about first hand. It's not all about looks! Speaking of building muscle, we also talk through how much protein you need each day to make sure you are actually fuelled to build muscle and gain strength. As well as a few ways you can make sure you're getting that amount. --- Interested in being part of the Empower Project Community? As we talk about in this episode, we're running the first test of our Empower Project community for women over 30 in September. Sound like something you want to be part of? Drop an email to Amy, let her know you're interested. It's compeltely free for the month, only thing we ask is you engage and give us feedback! ⁠⁠⁠[email protected]⁠⁠⁠ --- Have questions for the pod? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠⁠[email protected]⁠⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Reach out to Amy directly to chat about a plan to suit your goals: ⁠⁠⁠[email protected]⁠⁠⁠ --- The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! ⁠https://www.youtube.com/@The.Empower.Project⁠ — Find us on social media: Instagram ⁠@wearetheempowerproject⁠ ⁠@amygormancoach⁠ ⁠@kierandouglasjones⁠  ⁠@tomstevens59⁠

This weeks episode, we're talking about strength training and the hugely positive impact it has on lowering all cause mortality rates. We also do a little recap on Amy & Kierans' 90 day marathon challenge Here's the full marathon day video: https://youtu.be/jsZUyRihpw8?si=_Q3Ct9Gu6TE-gQa6 Then dig into we think could be the cause for the UK recently overtaking the USA in adult obesity rates. (05:34) Exploring Lidl Supermarkets in Different Countries (14:42) Nutrition Strategies for Long Distance Running (32:07) The Link Between Low Strength and High Mortality (35:10) The Importance of Strength Training for Women Over 30 (40:19) The Threshold to Building Muscle and Increasing Strength for Women (42:51) The Impact of Lifestyle and Stress on Obesity Rates (50:15) Finding a Good Coach for Effective Strength Training (52:55) The Importance of Community and Social Interactions in Health --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! https://www.youtube.com/@The.Empower.Project — Find us on social media: Instagram @wearetheempowerproject @amygormancoach @kierandouglasjones  @tomstevens59

Another two great listener questions in this weeks' episode! We start with talking about how to adapt training and specifics around training for women over 35 and in the peri-menopause stage of life. We talk about the best way to train when in peri-menopause, as well as how you might adapt your current training if you're starting to struggle more than you were previously. Then the second half, we dig into a question about trying to get into shape in the next 6 weeks. We talk through whether it's possible, then how you might do it (Hint: There ISN'T a sustainable way to do it in 6 weeks!) (00:00) Intro and Marathon Recap (11:15) How Training Affects the Body as We Age (17:55) The Importance of Adjusting Training Strategies (26:34) Balancing High-Intensity and Low-Intensity Workouts (35:04) Getting in Shape for a Holiday in Six Weeks (43:37) Building Sustainable Habits for Long-Term Results --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! https://www.youtube.com/@The.Empower.Project — Find us on social media: Instagram @wearetheempowerproject @amygormancoach @kierandouglasjones  @tomstevens59

We get right into two meaty listener questions this week! We kick things off talking about MyFitnessPal and tracking macros. We did into the pitfalls with the number of calories it provides depending on your goals, whether weight loss or muscle building. Then talk through how that drastically differs compared to the system we use with our clients to give a marker to work from. Then we get into a question on consistency. One of our clients was proud of their consistency of effort and action, but had yet to really see the benefit of the effort they had put into their nutrition, training and lifestyle changes. We cover setting expectations, and how to manage feeling like the progress isn't there yet! Timestamps: 00:00Introduction and Gina Challenge (05:19) Listener question 1: Is MyFitnessPal Calorie Recommendation Accurate? (23:20) The Limitations of Calorie Tracking Apps (29:03) The Importance of Context in Calorie Needs (37:38) The Benefits of a Habit-Based Approach to Nutrition (41:46) The Impact of Processed Foods (47:10) Listener question 2: What to do when you're proud of your consistency, but you're not yet seeing the results (50:56) Creating Space and Setting Realistic Expectations (58:54) Strategies for Self-Care and Time Management --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! https://www.youtube.com/@The.Empower.Project — Find us on social media: Instagram @wearetheempowerproject @amygormancoach @kierandouglasjones  @tomstevens59

This one is a GOOD one! Mixed questions this week so we start out with what you should do if you've been in a calorie deficit for a long time, and it's starting to get harder and harder to stay with it. Amy talks us through strategies you can use to keep yourself sticking with it so you don't have to just sheer will-power your way through (P.S this isn't always the right way!) Then we dig into how you can make sure you're at least maintaining strength and muscle whilst doing more running. Amy and Kieran talk about what they're doing to actually gain strength and build muscle whilst training for their 90 day marathon challenge. Then Tom takes us on a real deep dive into gymnastics! How to improve your gymnastics, the spectrum of progression in gymnastics for CrossFit and how you should improve your gymnastics for CrossFit too. Couple of technical difficulties in this episode, but we've cleaned things up as much as possible so it doesn't affect the listening experience too much. We wanted to keep this episode in, even with the difficulties because the depth of answers in this one were really great! --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! https://www.youtube.com/@The.Empower.Project — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoach @kierandouglasjones  @tomstevens59

We've got a few things YOU can get involved in to kick off this episode. Amy is hosting a series of LIVE talks that you can jump into for free and pick up the exact strategies we use with our clients to help them with their nutrition, training and lifestyle 5 simple healthy habits for life - Monday 8th July, 12:30pm Book your spot: https://mailchi.mp/empowerfitnessnutrition.co.uk/zoom-july-8th-5-habits Simple Summer Nutrition - Thursday 11th July, 12:30pm Book your spot: https://mailchi.mp/empowerfitnessnutrition.co.uk/july-11th-simple-summer Live Q&A, this is basically a live podcast where you can ask all your quesitons! - Sunday 14th July, 5pm Book your spot: https://mailchi.mp/empowerfitnessnutrition.co.uk/july-14th-live-qa In this episode we're back into listeners questions! We kick things off with a really common one. The fat free versus full fat yogurt debate. Amy answers from the perspective of a number of different goals and how you should decide which is the best option for you. Then we chat through motivation for training and some strategies you can use to motivate yourself and make sure you're actually enjoying the training that you're doing. Then we close off talking about how you can improve your recovery from your training. The benefits and negative affects of things like ice baths and massage, as well as the real big rocks that determine how well you recover from training. --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! https://www.youtube.com/@The.Empower.Project — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

We're talking all things fasted training, fasted cardio and fasted lifting. And why it's not the path to your goals. We kick things off with a quick intro and talk about our brand new YouTube channel: The Empower Project - We released our FIRST video this week! (You can grab the link below!) Then we dig right into why fasted cardio isn't the path to your goals and what really happens when you train without eating, how it affects your performance and why you're going to get worse results and output. Then we finish with talking through how you can fuel your training, have energy, and increase your performance by eating effectively before your training. We talk about how you can make sure you're fuelled, whether you're training early in the morning, a lunch time warrior or the evening is your training time. (00:05) The Empower Project: Our new YouTube channel! (03:00) Why fasted cardio isn't the route to your goals (13:19) What really happens to your performance when you don't eat before training (28:00) How to properly eat to fuel your training --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — The Empower Project Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life! https://www.youtube.com/@The.Empower.Project — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

Today we've got a little update on some of our own training, whilst we also talk about building strength and endurance at the same time. The reason we're digging into this today is because Amy and Kieran and exactly proving this right now! They're 45 days into a 90 day marathon challenge. Where they're training to run a marathon in just 90 days. AND Kieran is running it with a 20kg ruck too! Today, Amy and Kieran talk through how they're working with more running and still maintain / even building strength and gaining muscle at the same time as training for a marathon. Tom also talks through his training and how he balances building endurance and cardio whilst still lifting weights and building strength. (02:54) 90 day Marathon challenge update (06:05) The Impact of Running on Strength Training (11:54) The Importance of Strength Training for Endurance Athletes (21:58) Following a structured program and maintaining balance (25:13) Importance of fueling the body for increased activity (29:41) Tailoring hybrid training to individual goals (35:21) Building a healthy and sustainable training routine that supports you being fit for life. --- 6 WEEK BUILD KICKSTART Starts this Sunday 23rd June Just 4 of 10 spaces remaining in the first public release of this programme 6 weeks of habit based nutrition coaching to help you ditch tracking macros for good. Say goodbye to MyFitnessPal and still fuel yourself to build more muscle and strength than you ever have before Just 4 spaces remaining, hit the link below to find out more and to get signed up https://www.empowerfitnessnutrition.co.uk/6week-build-kickstart --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

In this episode we kick off talking about the huge downsides to being in a calorie deficit for a prolonged period. Sometimes this even happens without you even realising. The real marker is, if you're not losing bodyfat, then you're not in a calorie deficit. It might not actually be to do with you're eating because you're body likes to adapt and change over time! Then we get into the three listener questions for this episode. First we talk about the best options for post dinner snacking, and some potential reasons why you're searching for something to eat after already eating dinner. Second question was about struggles with sleep, both getting to sleep and staying asleep through the night. We talk through strategies you can use to make sure you're able to better get to sleep. Then things to consider that could be waking you up through the night. Finally we close out with talking about gaining weight and building muscle. We talk through the three key areas to focus on when you're looking to gain weight and build muscle, and how to overcome the common challenges that come with trying to eat more food. (00:00) The Challenge of Prolonged Calorie Deficits (05:28) The Impact of Building Muscle on Metabolism (17:04) Finding Healthier Alternatives to Chocolate as a Post-Dinner Snack (38:06) Gradually Adjusting Bedtime to Improve Sleep Quality (53:20) Gaining Weight: Consistency, Protein Intake, and Meal Structure (64:35) The Jeana challenge --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — Find us on Instagram: @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

Fat loss is often one of the main goals for a lot of people. There are ways to do it that are unsustainable, and ways to do it quickly and ways to do it sustainably. Today we're talking about how you can lose fat in a realistic and sustainable way. We talk through practical steps you can take to actually make positive change towards fat loss and set yourself up for long term and sustainable lifestyle change. Note on this episode, it was recorded back in late March 2024. (02:49) Understanding the Basics of Fat (06:04) The Science Behind Fat Loss (08:01) The Importance of Energy Balance (11:24) The Role of Mindset in Fat Loss (33:36) The Impact of Sleep Deprivation on Fat Loss (39:22) Controlling your Environment for Healthy Choices (49:25) The Importance of Whole Foods (56:08) Small Actions and Consistent Habits --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Join our training app. Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

Back with another discussion, this time we kick things off talking about some new research around the difference in training response from men to women, and just how much each needs to do to actually get the health benefits. Then we get into listener questions, starting off with where to start when making lifestyle changes when you feel overwhelmed. Amy then takes us through training and nutrition considerations for women during menstrual cycles, including what you should really care about. We close with talking about what you should do when you're struggling to actually see strength gains. (00:00) Introduction (22:22) Overcoming Overwhelm and Getting Started (35:00) Optimizing Training and Performance with the Menstrual Cycle (49:45) The Importance of a Structured Training Program for Strength Gains (53:31) Nutrition and Recovery: Supporting Training Progress --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Join our training app. Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

We cover a varied selection of topics on this weeks episodes. We kick things off talking about how you can manage your nutrition, and make better choices whilst travelling. We work with a huge number of clients that travel frequently for work, so we talk through some the strategies we help them implement. Rest days is a super common question we get asked, and one of the most under-utilised things in training. We talk through how many rest days you should be having each week to maximise your results from the training that you're doing. Then we close talking about strength. How many days per week should you be lifting weights, to be able to build strength? We answer depending on different goals, experience and the clients that we work with. --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Join our training app. Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

Back in for more listeners questions with a really good mix of both training, nutrition and mindset in this one. We kick things off with talking about eating out. We work with a lot of people for whom eating out multiple times each week is an un-avoidable part of their job, so we've helped build strategies for this with so many of our clients. We then get into how you can build strength, and build your cardio / fitness levels at the same time, and how your training can be setup to allow you to do that! Yes it is possible, concurrent training is definitely a viable way We tangent off slightly into talking about what being "Fit for Life" really means, what markers we use for measuring whether a client is fit for life. As well as how you can train to get yourself there. We finish with talking about protein for breakfast. This is often one of the most asked questions we get when it comes to nutrition. We talk through why it helps massively regardless of whether you're aiming for fat loss or muscle gain. And suggest some ways you can get more protein in your own breakfast! (02:18) How to eat out and still reach your goals (13:03) Why you should balance strength training with cardio (29:53) How to balance strength training and cardio to get strong and build your fitness (35:39) What does being fit for life mean, and how should you train to be fit for life (38:38) How to get more protein for breakfast --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

In this episode Amy chats with one of our long term clients Dafinka, about her journey into nutrition and training, where she started to where she is now and everything achieved along the way. Dafinka started just out of the pandemic and talks through her early stages in training then takes us through the long term habits she's built, understanding the power of being consistent and how she prepared for her wedding (Without making sacrifices!) The change in mindset Dafinka has made since starting to work with Amy has been huge. Extended well beyond just training and nutrition, and well into her personal and professional life outside of the gym! She now looks at failure as an opportunity for growth, and approaches change with curiosity and a willingness to learn and try. This episode is a good one! Enjoy.... (00:00) Introduction and Background (02:58) Starting Training and Previous Attempts (06:11) The Importance of Nutrition and Meal Proportions (09:24) Tracking Meals and Recipe Experimentation (12:47) Challenges and Strategies for Maintaining Healthy Habits (21:19) Maintaining Healthy Habits During Special Occasions (24:57) Preparing for the Wedding (29:32) Ingrained Healthy Habits and Future Goals (33:43) The Power of Small Steps and Consistency (36:18) Embracing Failure as a Learning Opportunity (39:14) Trying New Things and Approaching Change with Curiosity (44:47) The Importance of Accountability and Self-Reflection (48:01) Seeking Help and Support in the Journey (51:39) The Cumulative Effect of Small Changes (53:38) Breaking Down Problems into Manageable Pieces (57:48) The Value of a Growth Mindset --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Train with us, online! Choose your programme that best suits your goals, experience and available equipment. Then start building muscle, gaining strength and improving your fitness. Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

We're on the move! This one was recorded on the move to Scotland where we're spending the next month.... So we made use of the time on the drive, and dug into some questions sent in on Instagram! We hit a broad range in this one, opening with what to do if you find it hard to stick to training consistently, giving our recommendations on the best way to train as well as our experience. Then we get into the nutrition side of things, and answering a common myth around carbs being the cause of fat gain. We close out with talking about the well known post workout "window of gains" and the actual real affect it has, along with where you can be consuming "hidden" calories without even thinking about it, and how to spot and change these things in your lifestyle (00:00) How to stick to exercise consistently (20:24) Are carbs really bad for you? And do they cause fat gain? (32:03) The post workout window of gains. How much affect does it really have? And do I need to eat immediately after a workout (40:39) How to avoid hidden calories in your lifestyle (53:29) Why you should, and how you can eat slowly and mindfully (59:36) Making conscious choices when eating out --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

This episode we're talking about how and why you can lose fat AND build muscle at the same time. The way this works and how you can do this by training the right way. Having muscle soreness from training is super common, but does it really mean a good workout? And should you actually keep training when you are sore? Or do you wait until it's gone before training again? Sticking with "diets" is one of the hardest things to do, but when you think of it this way, you're selling yourself short on the progress that you make by framing your nutrition on a negative way. The good news is, you can change that. So we talk through how you can change your mindset around "dieting" and start thinking about fueling your activity. Best quote from this episode.... "Just chill your beans" (00:00) Introduction and Quarterfinals Recap (08:21) Making Sustainable Changes to Your Diet (34:02) Understanding the Causes of Muscle Soreness (41:42) Recovery and Adaptation from Training (50:16) Stretching, Massage, and Cold Therapy (59:39) Building Muscle and Losing Fat: Is It Possible? --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

We're all over questions for the pod on this episode! Recently we've been dropping question and answer sessions on Instagram (If you're not following, get to @empower.fitnessnutrition) We answer through some of the questions we've had in through social media. Check the time stamps below to skip to your favourite parts of the podcast (03:08) How to measure your progress (04:36) Using an InBody machine to collect data points (13:02) Visual tracking and consistency (19:00) Tips for buying jeans if you train and lift weights (22:41) Using a journal to spot lifestyle changes (29:58) Is it normal to be hungry all the time when you start training more? (49:43) Should you do more training to see more results, faster? (56:26) How much training actually gives you the majority of the health benefits? (65:30) One great hack for staying consistent with your training --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59

👉️ In this one we're talking all things Sinéad 😍⁠ - Who Sinéad is - from Ireland to London via Ohio and NYC ⁠ - Her journey from 118kg, crippling back pain and lack of drive to make lifestyle changes, to NOW ⁠ - The amazing mental and physical transformation that Sinéad went through with the support of strong women, information and practical, positive steps ⁠ - Amy and Sinéad dig into their journey together from group coaching and then through 1:1, talking about the small changes, the challenges and the enormous successes in lifelong confidence and saying no ⁠ ⁠ Sinéad shares her advice for anyone thinking about starting something - "Life is just too short to be miserable"⁠ ⁠ So give it a listen and take an action ⁠ 1️⃣Join a gym that offers PT/SGPT ⁠ 2️⃣Reach out for nutrition coaching ⁠ 3️⃣Talk to friends that do fitness and join them ⁠ 4️⃣It's never too late to make a change ⁠ --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online

Final part in this 3 part series on macronutrients, and we're talking fats! Dietary fats, the fat in the food that you eat. What role is has in the body, how much you need, its importance for hormone health and longevity. We also talk through saturated and unsaturated fats, the roles they play in the body, where you should and could get the most of your dietary fat from, and how to make sure you're eating with long term health and fuelling in mind (0:50) What is fat? (4:55) How fat is digested and absorbed (6:54) Importance of fat and how much you need (10:34) What happens when your fat intake is too low (15:04) Extreme body fat ranges (28:00) Saturated, unsaturated and trans fats (52:00) How to eat to make sure you're getting the right amount of fat --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠

Part 2 of this 3 part series on Macros, we're talking carbs, carbohydrates! Why you need carbs and why they definitely aren't the enemy. How much carbs you actually need each day. Why and how to vary your carbohydrate intake based on your goals. This episode is all about energy and helping you better understand the role carbohydrates have in the body, and why they really aren't the cause of fat gain! (00:00) Introduction (06:50) Why carbohydrates are important in your diet (10:39) Carbs, fibre, and Over-consuming carbs (17:26) How to optimise your training by eating carbs (30:24) How to increase carbohydrate consumption and carbohydrate supplements (32:53) How to plan meals for health (41:38) Understanding Glycemic Index (49:25) Impact of high fructose corn syrup (HFCS) --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠

In this episode we're talking about Protein! This is part 1 of a 3 part series on macronutrients and their role in the body, how they fuel you, what they do and how you can practically make sure you're getting the right balance of macronutrients in your nutrition In this episode it's protein. How much protein do you need? How to make sure you're getting enough protein? Protein supplements, protein food sources. (00:30) What is Protein and why we need it (15:00) Why we need protein for overall health (19:58) How much protein do you need (28:24) Meal planning and shopping tips for getting protein (35:55) Vegan protein supplements (49:46) Choosing Quality Meats and Alternative Proteins --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: https://www.empowerfitnessnutrition.co.uk/recipes⁠⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠

In this episode we're talking all things habits and how to build a life of consistency that is supported by habits that mean you can leave decision fatigue behind and start moving towards being stronger, healthier, fitter, and having more energy with how you design your life to be. Amy and Kieran talk through how you can build habits and how that means life actually gets easier! As well as meaning you're going to make lasting changes. From how you eat, how you build your meals, hydration, sleep, training, all the things that mean you can live life with more energy, being stronger, being fitter and being healthier - And how habits is the key to making this happen! We use a habit based nutrition coaching approach with our clients. With the aim of helping them build and set themselves up for real lasting change. It's about building a lifestyle that support who you want to be, and being the person that you can be. (5:00) - Building nutrition habits without tracking macros (12:13) - Building eating habits with meal prep (20:54) - Bedtime routine for consistent sleep habits (23:36) - The real power of building consistent habits (31:21) - Paying it forward for long term change (44:00) - Developing through habit based nutrition coaching --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: https://www.empowerfitnessnutrition.co.uk/recipes Guides & E-Books: https://www.empowerfitnessnutrition.co.uk/ebooks --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions [email protected] --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: https://calendly.com/empowerfitnessnutrition/30min

Meal Prep 101 - This episode is a dive into how you can make meal prep easier, faster, far more cost effective and actually taste great! No more boiled chicken, broccoli and rice. It can be WAY more interesting, tastier and more nutrient dense. We talk through tips to make your meal prepping experience easier and faster, as well as how you can save time by getting yourself the right kit to work with - It starts with a sharp knife! And an instant pot. We also talk through portion sizes and how you can meal prep for 2 people with different goals and each be going in the right direction. We finish up with some ideas on cost effective meal prep ideas that can help you really get great value as well as saving time. (05:15) - Meal Prep for Health (10:47) - Meal Planning, Preparation, Tips & Tricks (24:06) - Meal Portioning and Meal Prep for People with Different Goals (37:37) - Efficient Cooking Methods and Tips (47:09) - How to Make Meal Prep Taste Great --- Recipes You Can Follow When Meal Prepping: https://www.empowerfitnessnutrition.co.uk/recipes Have more questions about Meal Prep? Email: [email protected] [email protected] Want to step up your health and start building positive habits in your life? Work with us. Start with booking a call https://www.empowerfitnessnutrition.co.uk

This episode is a live recording of our Better Sleep, Healthier You workshop hosted at CrossFit Bermondsey, London, by Amy and Tom This workshop is ALL things sleep, why it's important, how you can get better quality and more sleep, and how it all impacts the rest of your life. This is a live recording of the workshop which had some interactive sections with participants so there may be some quiet voices and some cut out sections, but overall, should be cohesive and allow you to take away plenty of actionable things you can do to improve your sleep! (00:00) Better Sleep and Its Importance (25:15) Work-Life Balance Tips (33:58) The Importance of Getting Enough Sleep (41:27) Creating Routine, Improving Sleep Hygiene (52:32) Tips for Improving Sleep Quality (57:39) Establishing Boundaries and Prioritizing Self-Care (01:05:29) Caffeine, Food, Late Eating's Impact on Sleep (01:13:48) Sleep Supplements (01:30:04) Impact of Alcohol on Sleep Quality --- Have questions about sleep? Do you struggle with getting good quality sleep? Email [email protected] Want the accountability and guidance to actually make the changes you want? Work with us: https://www.empowerfitnessnutrition.co.uk