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PODCAST

Empower Fitness and Nutrition Podcast

Empower Fitness and Nutrition

We help successful women in their mid-40s who’ve spent years climbing the career ladder, only to realise their health and body have taken the backseat. Many feel worn down by the old “eat less, train harder” approach—tired, sore, and frustrated that what used to work no longer does. Together, we create a new way forward with simple, repeatable habits, smarter strength training, proper fuelling, and nervous system support so they can reclaim their energy, feel at home in their body again, and enjoy

health & fitness

All Episodes

01:43:14

49. The real impact of self kindness in perimenopause

Empower Fitness and Nutrition Podcast ·

2025/10/23

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

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00:25:38

48. What does health mean to you?

Empower Fitness and Nutrition Podcast ·

2025/10/07

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

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00:20:09

47. 5 strategies for the days the world feels heavy

Empower Fitness and Nutrition Podcast ·

2025/10/02

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

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01:27:13

46. This is the first time Dannie has felt safe in...

Empower Fitness and Nutrition Podcast ·

2025/09/25

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

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00:20:47

45. You can do anything you put your mind to

Empower Fitness and Nutrition Podcast ·

2025/09/18

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 amy@empowerfitnessnutrition.co.uk Instagram: @amygorman__

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00:24:42

44. The power of shifting your mindset

Empower Fitness and Nutrition Podcast ·

2025/09/11

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

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00:23:43

43. Follow fun and energy over restriction and...

Empower Fitness and Nutrition Podcast ·

2025/08/29

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

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00:12:33

42. For the love of consistency

Empower Fitness and Nutrition Podcast ·

2025/08/15

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

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00:42:05

41. Why your self talk may be stopping your results!

Empower Fitness and Nutrition Podcast ·

2025/08/07

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: amy@empowerfitnessnutrition.co.uk This week I talk about another slow morning practice I apply to stay away from burnout - morning journaling and hanging out

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00:26:01

40. Why You’re Tired, Moody, or Superwoman — Your...

Empower Fitness and Nutrition Podcast ·

2025/08/01

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

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00:32:26

39. From Burnout to Potato Farmer

Empower Fitness and Nutrition Podcast ·

2025/07/24

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 amy@empowerfitnessnutrition.co.uk See you next Thursday! #nutrition #consistency #burnout #gardening

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00:22:50

38. The start of a new chapter

Empower Fitness and Nutrition Podcast ·

2025/07/18

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 amy@empowerfitnessnutrition.co.uk and we'll be sure to answer in a future episode :) Check out our socials: @amygorman__

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00:22:52

37. All you need to start 2025

Empower Fitness and Nutrition Podcast ·

2024/12/27

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

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00:13:07

36. How to plan your nutrition for travelling and...

Empower Fitness and Nutrition Podcast ·

2024/10/03

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,

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00:28:11

35. Common fitness, nutrition and mindset challenges...

Empower Fitness and Nutrition Podcast ·

2024/09/26

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

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01:00:49

34. The best way to eat your vegetables and what is...

Empower Fitness and Nutrition Podcast ·

2024/09/19

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

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01:20:52

33. How to write your own training programmes

Empower Fitness and Nutrition Podcast ·

2024/09/06

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

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01:10:19

32. How to start lifting weights, things to consider...

Empower Fitness and Nutrition Podcast ·

2024/08/29

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)

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01:02:02

31. Why having more muscle means better health and...

Empower Fitness and Nutrition Podcast ·

2024/08/22

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

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01:16:13

30. Strength Training lowers risk of death more than...

Empower Fitness and Nutrition Podcast ·

2024/08/15

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

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