The Mission EM.Powered Podcast

Lets hit that ground running!This week myself and Coach Nic give you our top tips of where to start to getting results.How to be that organised woman with food, training and LIFE. So grab a pen (as always) take the tips and lets go!

You are not addicted to sugar.BUT that doesn't mean your not addicted to how its making you feel!Because this is one thing i see over and over again with women struggling to achieve fat loss.So i'm going to break it down for you:What really happens when we are in the sugar cycleHow to break away from itAs always i hope you find this episode useful and if you implement the tips given inside I know your going to get off that sugar rollercoaster for the last time!Let me know how you get onLove always Em xXx

Defo in my top 10 episodes this one!And I wish I had heard it 10 years ago too- because the truth about balance?It's earnt. It's a skill. And 99% of us have got it all wrong!But not after listening to this.This week i'm giving you exactly what you need hear.Get to understand why having 'balance' is doing you over & what you really need to do to have a life with results AND balance!I hope this helps as always,Love Em xXx

Bit of a backwards one as you know me- always trying to keep it real!As recently I think iv been coming across like iv'e got my shit together a bit too much LOL- I havent!But I know I do get quite a bit done so I wanted to shareHow I do that-so you can get some tipsWhat I don't do- so you can stop doing it to :)Weather its fat loss, home life, work life I cover it all in this episode and as always my main aim is to help you and also get a smile on your face too!So let me know if it does either @_em.powered over on insta!Speak soon,Love Em! XxX

I know- the weekends are the hardest when you are in a fat loss- I AGREE!But we either deal with it and get results or keep starting again every bloody Monday! (not on my watch!)Grab your pen, make the notes and put them into action with this episode.I'm going to run you through from morning to night everything you can do to make the weekends something to look forward to not dread when you are dieting!As always let me know if it helps over on insta @_em.poweredLove always,Em XxX

Eeeek! I couldnt think of a more fitting title so decided to go with it!A reeeeally common problem I hear so so often is this:'Em I dont even eat alot and I just cant shift this weight'.So lets kick this door wide open and dig into whats really happening when we are a self proclaimed 'grazer', and even better how we over come it!As always I hope this does help and drop me a message to let me know over on insta @_em.poweredLove always,Em XxX

At some point, EVERYONE is going to need to listen to this.Because any journey to something great has a point where we want to give up.But listening to this (very passionate) episode is going to break down the walls of why you have given up on results in the past and the tools to keep going!I really gave it my all which you will see (haha) in this episode so id really appreciate any feedback on my instagram @_em.poweredAs always, appreciate you for listening and if you have any questions-I'm here!Love always,Emily XxX

Solid sleep = Solid results!This week we take an updated revisit into the HUUUUGE importance of sleep for both fat loss and body recomp results.And as someone who is just setting up for a mini summer cut you bet i am practicing what I preach in this episode!I know this one is going to to be golden so stick your ear phones in and lets get going!As always drop me a message after listening over on insta @_em.poweredLove Em xXx

I've booked a shoot for my clients and I got fomo so im jumping in with them and I've got a holiday i want to feel fabulous for in June...so it's go time!Mini cut for me for the next 7 weeks then ill re-assess and maybe push it to 12 weeks for my hols!In this episode i'll explain everything from food to mindset that i'm doing to ensure i am succesful so I hope you can take some inspo on your journey too!As always I hope you enjoy this listen and please do drop me a message on insta and let me know @_em.poweredSpeak soon,Love Em xXx

Gym girlies listen up- we neeeed this convo-The big grey area of what rep ranges we should be working on in the gym and WHY!If you going the gym (the hard part) then make sure you are getting the most out of when you are there by training effectively.In this episode we cover the rep ranges we want to be working in and what they feel like to do so.I promise this one will change the game for you-And as always let me know how it goes down on insta @_em.poweredLove Em xXx

***apologies on my audio!But this content is FIRE.2 coaches that actually give a sh** about YOU.Telling you what you need to hear (the good and the hard) about getting the results you want.Nothing worth having comes easy, but set yourself up right it doesn't have to be as hard as you think!Drop us a follow on insta @_em.powered / @kayleigh_evolve and let us know how this lands!Love Em xXx

This weeks episode is a lovely catch up with coach Kel and myself about our own fat loss fails and experiences to hopefully save you too!We've tried it all from slimming clubs, to 18 hours a week of exercises and still got left with shit results!We also go off on a tangent about GLP1's and our opinions so thats and interesting one to listen to!Hope you love listening to our convo as much as we loved recording it haha!Love always,Em xxx

WOW just ignoring the fact i have full blown tonsilitus on this weeks episode (and you can tell) I hope you enjoy this brain dump of mine!No sciency stuff this week- just getting your thoughts flowing on why we are doing what we are doing when it comes to gym, workouts, food, health!No reason means no motivation so lets cover this first!Let me know how it lands with you as always!Em XxX

This weeks episode is the one we all (unnecessarily) over think!What to eat before/ after training to get the best results!There are a lot of opposing views on lovely social media so no wonder we are all a little confused!So as always...lets break it down the EM.Powered way!Debunk the myths, get really clear on simple advice, take a sigh of relief that actually its not that confusing!As always hit me up with questions or feedback on insta @_em.poweredLove Em xXX

This weeks episode is about removing that fear/nervousness when going to the gym!It's so rubbish that I speak to so many women who stop the gym workouts purely from the fact they can't beat the anxiety around being there.I've ran through both mindset and practical tips to put in place so this year you can stick out that habit you've promised yourself rather than handing your gym notice in in Feb!As always please let me know if this helped by dropping me a message on insta @_em.poweredSpeak soon,Em XxX

This weeks episode is all about first hand experience of habits that changed our lives!Myself, Nic and Kel (your EM.Powered Coaches!) have all been through our own transformations and today we give our fave habits of which helped us personally!Hope they can help you too!As always we hope you take something positive from listening...even if its just a giggle to brighten your day, if you do enjoy don't forget to let me know and drop me a message on insta @_em.powered!See you next week-Em XxX

Discalimer: 23 mins in you can't actually here the drilling hahaha but i promise it was bad!Right goal setting can seem overwhelming so I wanted to help you out to remove the overwhelm and actually achieve them goals in 2026!I hope this episode helps and its so good to be back. Don't forget to send me a message if you have listened or have any requests for upcoming episodes!Speak soon,Love Em xXx

This week we welcome Jodi (JAW fitness) to the pod!Fellow Mum-Coach-Potty mouth & babe.We talk through everything we are doing with our clients AND ourselves to not let our health and bodies go under over Christmas!Mindset, drinking, eating, movement-it's all covered in here!We hope you find this episode helpful and maybe even a bit funny too-and if you do please let me know @_em.poweredLove alwaysEmily XxX

Hopefully this does a little (positive) shake up on the thought process for your results!No- there isn't anything wrong with you if you didn't completely transform in 6 weeks (it takes longer)!And yes, skipping a whole month of workouts because of 'self love' is why its not working!Get your head around this and I swear THIS time...it will work!As always a mix of tough love and info from me but ALWAYS from the best place for YOU!Let me know how you get on with this one and drop me a message of how it goes down on insta please...@_em.powered!Love YA-Em xxx

Getting results is not just A to B. But if we don't know that it can really f** ck us up with our expectations.Not understanding phases is the biggest reason so many of us give up on our goals, not because we are weak willed but because our expectations are lacking the knowledge!So lets change it shall we!Take a listen to this episode, reset your expectations and hit me up with any questions over on insta @_em.poweredLove Always,Em xxx

This episode is the GO TO for the gym girlies!Progressive overload is the one thing that is gonna dictate if we are making progress with our results or not!So grab a brew, and a pen- we are running through exactly what it is, how it works and how you can getting going on really unlocking them shape changing results!As always let me know how this goes down over on insta @_em.poweredLove Em XxX

The news is out and I wanted to explain the 'why' behind it!Fit in Six closed it's doors after 5 very successful years, and it was because I needed to be true to me.So hopefully this episode will give you a little more insight into that journey AND what lies in store for my next chapter...The EM.Powered Effect!I'm so excited for this next part and if you want to join me on it (hope so) you can click the link below to do so!Love Always,Em XxXhttps://empcoaching.co.uk/effect

Meet your coaches!Emily, Nik & Kel- aka Team EM.PoweredHonestly- this was just a little re intro to who we are, what we do and a little get to know us!We hope you enjoy this one and a have a little giggle along with us and we'll have more 'specialist' episodes coming soon!Love Em xxx

We need to chat about this one-Too many 'coaches' are going down the path of telling us 'food is just fuel' these days and that we shouldn't think any further into it than that.CALLING BS- not even my opinion, actually science backed BS!Food isn't just fuel. It goes deeper into our history, feelings and social lives why we have certain feelings and wants around food!Take a sigh of relief on this one and as always a deeper understanding around food which can then hopefully change your thinking around it!As always drop me a DM of if it helps @_em.poweredLove Em xXx

10 weeks from now I will be doing my official '1 year post baby' photoshoot!I gave myself 12 months to get to a place where I felt fit, strong and happy again after my emergency c section and this is my final phase!I am really going for it over the next 10 weeks so I am putting in place things that I know will help me success and therefor hopefully help you to!Make sure to follow along my journey over on insta @_em.powered and if you have any questions please do ask!See you next week-Em XxX

Well here goes, an honest update of what's been happening with me the past few months.The trying to 'do it all, all at once' caught up with me.An episode of no real gives or hacks, but sometimes just relating to someone is the help we need right?I hope so!As always let me know if you relate or even if you just liked the episode over on insta @_em.powered its always so lovely to hear from the listeners!I am all good, and I'm excited to come into this next chapter with a better mindset and a lot of love for myself!Thanks for listening,Em XxX

Ooohhh I really really hope this helps you!I find my self repeating a lot of advice when it comes to strength training, but I honestly don't mind as long as it lands with at least more woman each time- it's worth it!***Girls- We HAVE to start nailing the strength training correctly*** So in this episode I've given you my best pointers of how to do so!AND- I'm also a huge advocate of 'knowledge is power' so as always tried to drop some super useful analogies in there for you too! Please do let me know if it helps,Love Em!p.s dont work with kids or animals LOL

My shortest episode to date I think, but here's why...In my eyes is the goal ever over?Do we have times of complacent? Sure.But to be the best version of ourselves its always about looking improvement. Sometimes that's bigger goals, other times smaller. But for me, there's always room to grow into the best version of us!For anyone feeling a bit lost after achieveing your recent goal...this ones for you!Love always,Em XxX

This week we recorded another collab with Leah from The Undivided Podcast and it's talking all things fitness in pregnancy and post partum!I run through training, nutrition and supplementation from my own journey and the current recommendations out there.I hope this episode comes in handy if you are in that stage of life right now or if you just like have a listen to were I'm currently at I hope you enjoy!Any questions please fire them over to me @_em.poweredLoveEm xXx

From mood, motivation to physique and mental health...our diet impacts it all!This week I want to cover how much the food quality we consume really does impact us in so many areas!I feel as though marketing is getting sassier we are becoming blinder to whats really in our food. Just because something says its high protein, its also missing out the high salt/ high sugar/ high additives which all impact us negatively.Just because something states 2 of your 5 a day on the label doesn't automatically mean its a 'healthy' choice.I'm not here to demonize or tear down your diet, just to open your eyes a little wider to the world we are living in!As always let me know if this helps- @_em.poweredLove always,Em XxX

Right before you think BORE OFF EM...bare with me!I am not preaching you to convert to sober-ism (I am also not t-total) but I am finding more more women would like the power to not drink at social occasions!But years of it being the norm also paired with social pressure, they find it nearly impossible.So I've popped together this episode as like a little tool kit for you to prep yourself to gain the power back to be able to CHOOSE if you want to drink or not.It's something that I have used over the years to give me the ability to have a great social life weather or not I choose to add alcohol to it!Give it a listen and as always if you love (or even hate) it please do let me know on insta @_em.poweredLove.Em XxX

Joined by the amazing Leah Hollingsworth in todays episode and we jump into the all too common myths of 'weight training makes you bulky' 'don't to get too big' ...YADAA YADAA YADAA!After listening to this you are going to understand a hell of alot more around weight training, how to get toned and the confidence in how to do so!So get your trainers on, get them steps in and take a listen!

Spoiler...she's already in you!I loved loved loved doing this weeks episode as its a subject I am so so passionate about: believing and becoming that dream version of yourself!So get ready to make some notes as this week comes with actually practical tips to get going on ASAP to take that vision of what you always wanted to be into reality!Can't wait to hear how you get on on insta @_em.poweredLove Em XxX

I've had an epiphany (i think haha!)And in this episode I just wanted to really say what's been going on in my brain the past few weeks and HOPEFULLY you can relate.This episode is the start of a new chapter for EM.Powered which I am super excited to explore and with still the same drive of helping as many women as possible feel there best!Hope you are sticking around with me, and let me know over on insta @_em.poweredLove Em xxx

Short and IMPACTFUL- that is todays episode!Self belief IS the base of every single one of your goals becoming successful... or not.And I want to make sure not only do you understand that, but also that you have the actions to create the self belief you need to make your goals and dreams a reality!In this episode I break down the science of how our thoughts become things and how we can build positive habits into concrete self belief actions.I really hope you find this helpful and if you do send me a message and let me know on insta @_em.poweredLove,Em XxX

Full transparency I'M NOT MOTIVATED RIGHT NOW!I'm just back from holiday and i'm bloody human- motivation is non existent!But doing what I do as a coach, I know what to do in this moment to get it back and i'm going to share it with you too!Because motivation is not what we depend on when getting results and it's why so many of us struggle because we think it is what we need and we wait weeks on end for it to show back up!So grab a pen and lets get you (and i ) back in action without motivation!Em XxX

I always find first hand experience helpful so here goes...My breakdown of what I have done through my own fat loss phase this time.As a new mum it looks different than I have done before due to less time and increased mental load- BUT WE DID IT!So get your trainers on, hit them steps and have a listen as I'm sure there is some tips you can take to make your journey a success too!As always drop me a message on insta @_em.powered to let me know if it helps,Love Em XxX

Fat loss is a phase- not for life!It's a means to an end NOT something you should be doing for years- so lets make sure that doesn't happen for you (anymore!)!Strategy of phases and expectation is something I am locked in on as a coach for my clients and in this weeks episode I want to help you understand that too.Because without having these two things properly in place the likelihood of you achieving the results you want isn't looking good!So grab a pen for this one you are definitely going to want to make notes!!!Any feedback or questions are always welcome to me on my insta @_em.poweredXxX

All you need to know about running!It's the go to hobby right now to start running (and we are here for it!)But I wanted to make sure that, if you are looking to get into the running game you have the best set up info around...insert Anna!Anna is an amazing coach and marathon runner herself with a huge drive for helping women ignite there running passion!We delve into connecting running & fat loss, how to train for a run and some invaluable knowledge and advice to set you up on your journey!Please as always let us know your feedback on this episode over on instagram@_em.powered & @trainwith_annaLoveEm XxX

One of the most common problems right?"I've messed up Friday what's the point? Wine Saturday, full english Sunday, all the crisps because...I'll just start again Monday"And THAT's why your feeling deflated and not getting anyway!But you dont need me to tell you that- you need me to show how to break it!So lets dive into the episode and do just that!Let me know how you get on and if you need any more help drop me a message on insta @_em.poweredLove always Em XxX

It's not just about having a plan!We can have the best plan to achieve our goals in the whole world but if our mindset isn't on side, basically, we're f***ed!So todays episode is a deep dive into my top 5 mindset quotes that have carried me and many of my clients through to success- and now YOU to!As always I hope this episode gives you a knowledge bomb and a mindset shift you need to move forwards, and if it does I always want to hear about it and celebrate with you- so drop me a message on insta @_em.powered!Love,Em xXx

This weeks episode is a re intro to us, your Team EM.Powered coaches- Emily, Nicky and Kelli!With EM.Powered growing and thriving (yay!) it was time to throw another fabulous women's specialist coach into the mix!I hope you enjoy listening to our stories (its actually insane how we all know each other!) and i am really excited for whats to come for our Team!Let me know how we did as a trio over on insta @_em.poweredLove always EM xxx

Listen and SAVE!It's that time of year wahoo...the long weekends are upon us!And as great as that is, it can also be a bit tricky when it comes to fat loss if you don't handle them properly- so i've got your back!In this episode I give some tips on both physical and mental actions you can implement to keep on track of your goals AND still have a good time!Hope you enjoy AND take some pointers into the bank hol with you!Love Em XxX

Every so often I like to throw in my own personal update onto the pod, a little BTS if you will!So this week I dive into how I am getting on with my own goals and what that looks like in terms of training/ nutrition etc!I'm a big believer into leading from the front as a coach and hopefully with what I share in this episode can help you out too!Let me know any feedback- always appreciate it!Love Em XxX

Join me and the lovely Kayleigh from Evolve fitness as we talk through what its taken us to our build online fitness business' - its not all roses!We also chat through how we structure our weeks to make sure we are showing up for ourselves, our goals and our clients all the while wearing the many hats of a female business owner!We hope you enjoy this little insight and any feedback please drop us a message on our instagram @_em.powerd and @kayleigh_evolveLove always,Em XxX

This episode covers exactly where and how to put your effort when it comes to getting results!We are absolutely being gas lit by social media in thinking achieving results is effortless now days.And even though it seems like everything is at the click of a button, unfortunately, achieving health and fitness goals isn't one of them- it does take work!So let me make it a bit easier by showing you exactly where to put your effort to get them results coming in!Please let me know if you enjoy this epsiode by sharing and tagging me on insta @_em.poweredLoveEm XxX

More of a pep talk this week from me!I just see SO much pressure and unrealistic aims from both ourselves and social media these days on being perfect, its time to de bunk it!I hope you enjoy this (very passionate) episode today and as always if you want to talk further about this my DM's are always open @_em.powered!Go chase that progress,Love EmXxX

Cravings are the crafty little buggers that we all, at some point, deal with!But here's the thing- just 'trying harder next week' isn't the answer!In this weeks episode I explain WHY we get cravings and HOW to beat them!New level of results unlocked in this episode- ENJOY!

Back with the tough loving chats with Ali Frasier!Hormones are EVERYWHERE at the moment so in this episode we chat about understanding what it means when hormones effect our results!Disclosure: We are great coaches but we are not medical professionals. Everything we cover in this episode is based off experience, opinion and our own interpretation of research.When it comes to hormones if you think you need help we recommend to speak to your GP...not influences on the internet!As always drop me a review or feedback to my insta @_em.poweredEnjoy!Love Em XxX

Team EM.Powered Chats are just the best!Join me and coach Nic on our catch up of all things fitness, fat loss and lots of bits in between!All our inspo coms from our clients struggles and questions so hopefully it will also answer some problems for you too!As always hit me up on insta @_em.powered for any feedback and I am always open for podcast requests!Love Em XxX