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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

00:52:57

29. How to adapt your training for women over 35, and...

Empower Fitness and Nutrition Podcast ·

2024/08/08

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

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01:13:14

28. Are the calories MyFitnessPal gives you the...

Empower Fitness and Nutrition Podcast ·

2024/08/01

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

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01:12:53

27. What to do when being in a calorie deficit for a...

Empower Fitness and Nutrition Podcast ·

2024/07/12

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

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01:06:43

26. Fat free OR full fat yoghurt, what to do if...

Empower Fitness and Nutrition Podcast ·

2024/07/05

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 lifestyle5 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:

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00:44:19

25. Why training fasted is killing your performance,...

Empower Fitness and Nutrition Podcast ·

2024/06/27

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

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00:44:50

24. Can you effectively build strength and endurance...

Empower Fitness and Nutrition Podcast ·

2024/06/20

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

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01:14:32

23. Negative affects of prolonged calorie deficits,...

Empower Fitness and Nutrition Podcast ·

2024/06/13

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

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01:08:49

22. How to lose fat in a realistic and sustainable...

Empower Fitness and Nutrition Podcast ·

2024/06/06

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

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01:06:30

21. Training and nutrition considerations during...

Empower Fitness and Nutrition Podcast ·

2024/05/30

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

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00:41:31

20. How to maintain your nutrition when travelling,...

Empower Fitness and Nutrition Podcast ·

2024/05/23

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

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00:56:53

19. Eating out and still being “healthy”, building...

Empower Fitness and Nutrition Podcast ·

2024/05/16

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

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01:06:42

18. Making small changes for BIG results, embracing...

Empower Fitness and Nutrition Podcast ·

2024/05/09

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

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01:03:55

17. Are carbs bad for you, what to do when struggling...

Empower Fitness and Nutrition Podcast ·

2024/05/06

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

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01:17:18

16. Losing fat and building muscle at the same time,...

Empower Fitness and Nutrition Podcast ·

2024/05/02

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

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01:16:43

15. How to measure progress, Is it normal to be...

Empower Fitness and Nutrition Podcast ·

2024/04/25

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

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01:11:03

14. From weight watchers and restriction, to strength...

Empower Fitness and Nutrition Podcast ·

2024/04/18

👉️ 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

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00:55:46

13. Macronutrients 101, Part 3 of 3 | Fats

Empower Fitness and Nutrition Podcast ·

2024/04/11

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

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00:54:52

12. Macronutrients 101, Part 2 of 3 | Carbs

Empower Fitness and Nutrition Podcast ·

2024/04/04

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)

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01:02:43

11. Macronutrients 101, Part 1 of 3 | Protein

Empower Fitness and Nutrition Podcast ·

2024/03/28

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 nutritionIn 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

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00:52:40

10. How to Build Habits, and the Key to Building...

Empower Fitness and Nutrition Podcast ·

2024/03/21

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,

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