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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

01:03:41

9. How to make Meal Prep Faster, More Cost Effective...

Empower Fitness and Nutrition Podcast ·

2024/03/14

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

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01:34:53

8. Better Sleep, Healthier You | How you can get...

Empower Fitness and Nutrition Podcast ·

2024/03/11

This episode is a live recording of our Better Sleep, Healthier You workshop hosted at CrossFit Bermondsey, London, by Amy and TomThis 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

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00:45:30

7. Celebrate Your Wins with Bright Spots | Using...

Empower Fitness and Nutrition Podcast ·

2024/03/07

In this episode of the Empower Fitness and Nutrition Podcast, we talk about how you can use positive psychology to build a positive mindset using bright spots and celebrating your wins, to push yourself to make more positive changes in your lifestyle!(00:00) Embracing Positive Psychology and Wins (06:58) Finding Bright Spots for Growth (20:05) Setting Positive Expectations for Success (24:23) Harnessing Positive Thinking and Hormones (28:24) The Power of Positive Affirmations (34:42) Recognizing

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00:08:37

6. Manage Your Stress Better, Using the Spoons Theory...

Empower Fitness and Nutrition Podcast ·

2024/03/04

Coach Tom talks us through the Spoons Theory, and how you can use it to better manage your daily stress and energy so you can live life with more energy, better prioritise what you want to do and achieve and make positive changes to your life, nutrition and training to build more confidence! --- Have questions about Stress? Kieran@empowerfitnessnutrition.co.uk Want to work with us to manage your stress and make the changes you want? https://www.empowerfitnessnutrition.co.uk

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00:32:23

5. The CrossFit Open 2024 | Why you should do the...

Empower Fitness and Nutrition Podcast ·

2024/03/01

In this episode we're talking about the 2024 CrossFit Open! We're talking about our experience across the past 11 years in CrossFit. Our first CrossFit Open experiences, favourite workouts, least favourite workouts and why you can and should get involved in the CrossFit open at your gym to be part of the community!(11:37) - Benefits of Participating in CrossFit Open (14:33) - Fitness Enthusiasts Discuss Workouts (20:05) - Memorable CrossFit Open Workouts Sign up for the CrossFit

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00:37:17

4. Muscle Building 101, Part 3 of 3 | How much muscle...

Empower Fitness and Nutrition Podcast ·

2024/02/29

This is the final piece of our 3 part series on building muscle. In this one Amy, Tom and Kieran dig into the expected rate of muscle building depending on how long you've been training and how well you've been consistent with your nutrition and training.(00:01) Building Muscle and Expected Gains (06:59) Muscle Gain Expectations for Beginners (17:34) Progression and Muscle Gain in Weightlifting (27:50) Consistency in Nutrition and Muscle Building (34:36) Final thoughts on Muscle

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00:47:02

3. What to Eat Before and After Training | How to...

Empower Fitness and Nutrition Podcast ·

2024/02/26

In this episode of the Empower Fitness and Nutrition podcast, we delved into the crucial topic of fueling for training. We covered everything from what to eat before training to the importance of post-workout nutrition. With the CrossFit Open on the horizon, we shared valuable insights on how to fuel yourself for optimal performance. We discussed the significance of carbohydrates as a primary energy source and provided practical tips on what to eat before different training times. From the power

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00:42:47

2. Muscle Building 101, Part 2 of 3 | Eating to Build...

Empower Fitness and Nutrition Podcast ·

2024/02/22

In this episode we continue the discussion on all things muscle building! (00:01) - Eating for Muscle Building Tips (06:19) - The Problem With Bulking and Cutting (11:29) - Cooking Varied and Flavorful Meals (16:01) - Cheap Meat and Veggie Protein Options (25:15) - Ideas for Enhancing Food and Nutrition (31:50) - Healthy Snacking and Muscle Building Strategies (39:10) - Achieving Sustainable Muscle Gain and Progression Got questions? Send them in kieran@empowerfitnessnutrition.co.uk Work with

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00:52:03

1. Muscle Building 101, Part 1 of 3 | How to Eat to...

Empower Fitness and Nutrition Podcast ·

2024/02/15

Join us as we unravel the intricacies of building muscle and understanding hypertrophy, taking you beyond the realm of bodybuilding aesthetics and into the sphere of optimal health and functionality. We tackle the pervasive myth of 'toning,' particularly among women, and broaden the conversation to include diverse training modalities like pole dance and calisthenics. Resistance training, we find, isn't confined to the weight room; it's a multifaceted approach to muscle development

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00:32:51

Welcome to the Empower Fitness and Nutrition Podcast

Empower Fitness and Nutrition Podcast ·

2024/02/09

Welcome to the Empower Fitness and Nutrition Podcast. Who are Empower Fitness and Nutrition - Kieran Douglas Jones and Amy Gorman. We talk about our experience, why we have a podcast and what we do at Empower fitness and Nutrition. We talk about why Empower and the meaning behind it. And dig into what we will have coming up on the podcast in future episodes --- Empower Fitness & Nutrition is about helping people feel strong, in control, confident to say no to things they don’t want to do, feel

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