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PODCAST

Empower Hour With Carla Rush

Welcome to the Empower Hour podcast! This is safe space where you and I can have a woman-woman chat about all things health and fitness, and have a laugh along the way!

health & fitness fitness

All Episodes

00:40:06

Ep. 48 - What Pole Dancing Can Teach Us About Doing...

Empower Hour With Carla Rush ·

2025/11/08

Welcome back! In this episode I’m letting you in on my journey with pole dancing - the misconceptions around it and how it’s changed how I think about EVERYTHING (for the better).We’re chatting about the real reason you’re scared to try something new + 7 lessons from pole dancing that will change how you see fear, failure & growth in your own fitness journey. You will get so much value from this episode - even if you are not a pole dancer and have no intentions to be (never say never though 😉)

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00:34:27

Ep. 47 - Why You'll Never Arrive At Your ‘Goal Body’...

Empower Hour With Carla Rush ·

2025/11/01

Welcome back! & Happy November 1st!In today’s episode, we’re talking about why reaching your “body goals” never feels like enough, and what to focus on instead.You’ll learn:Why your brain keeps moving the goalpost (“just 1 more kg”)How body image issues don’t disappear with weight lossThe difference between external validation and genuine self-worthWhat actually creates confidence and peace in your bodyWhy putting of life experiences until you change your body is holding you back, and how to

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00:26:04

Ep. 46 - You Don't Need A Santa Shred, You Need New...

Empower Hour With Carla Rush ·

2025/10/24

Welcome back! October's almost over which means one thing…You're about to be bombarded with Winter weight loss challenges that worsen binging and body weight anxiety over Christmas. But we're not doing that this year!In this episode, we're discussing:Why the restrict → binge → restart cycle gets worse this time of yearThe difference between rules and skillsHow to know if a plan is BSHow to use Winter to your advantageClick here to save your spot for the Ultimate Guilt-Free Christmas

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00:50:38

Ep. 45 - Post-Injury Resilience, Bad Coaching &...

Empower Hour With Carla Rush ·

2025/10/18

Ellen helps women rebuild trust with their bodies and feel strong again. I have been dying to have her on the podcast for some time now and know you will get a lot of value from this one.We had a spicy conversation about:How to rebuild trust with your body after injury, surgeries, or years of “fixing.”The belief about self-improvement most women need to unlearn to actually feel free.Why control kills confidence and what to replace it with instead.How to handle “bad body image” days.What happens when

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00:39:41

Ep. 44 - How To Break The Binge-Restrict Cycle

Empower Hour With Carla Rush ·

2025/10/03

Break free from the cycle keeping you stuck in the loop of restricting and overeating! We're discussing:- Triggers for the binge-restrict cycle- Why it happens even though we're aware of it- Practical solutions to break the cycleEnjoyed the episode? Share it to your Instagram story and tag me Instagram ⁠@carlarushcoaching 🫶🏻🫶🏻Rate the podcast & subscribe to get notified about new episodes ⭐️Click ⁠here⁠ to send ⁠me a message⁠⁠⁠⁠⁠⁠ on WhatsApp to for 1-1 coaching 💌

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00:40:08

Ep. 43 - How I Balance Running, Gym & Pole At The...

Empower Hour With Carla Rush ·

2025/09/28

Today you are giving yourself PERMISSION to pursue multiple interests at once.We’re chatting:Lies from social media that keep you in a boxHow I schedule 3 different types of training at once How I prevent burnout & manage recoveryMindset shifts to be more flexible with your training & enjoy it moreEnjoyed the episode? Share it to your Instagram story and tag me @carlarushcoaching🫶🏻Rate the podcast & subscribe to get notified about new episodes ⭐️Click here to send me a message⁠⁠⁠⁠⁠ on

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00:49:26

Ep. 42 - Ask Yourself These 3 Questions If You Are...

Empower Hour With Carla Rush ·

2025/09/19

Welcome back! Today we are talking all things motivation! We’re chatting:The truth behind why I created a new Instagram account3 common reasons you may be lacking questionWhat actually makes a goal motivating3 questions to ask when motivation is zappedHere is the link to my unconventional goal-setting exercise: https://open.substack.com/pub/carlarushfitness/p/the-5-unconventional-goal-setting?r=5irh8m&utm_campaign=post&utm_medium=web&showWelcomeOnShare=falseI hope it’s helpful!Want to

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00:20:28

Ep. 41 - How To Stop Binging After Work (& Why It...

Empower Hour With Carla Rush ·

2025/09/13

In todays episode we’re chatting about the triggers that drive post-work overeating episodes.And of course, some practical advice you can apply to prevent them, and what to do if a binge does happen to stop a spiral.I hope it’s helpful!Want to submit a topic or question for a future episode? ⁠Click here⁠For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Enjoyed the episode? Share it to your IG story and tag my new Instagram ⁠@carlarushcoaching 🫶🏻

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00:48:21

Ep. 40 - Thailand Travel Guide (No BS): Must-Do’s,...

Empower Hour With Carla Rush ·

2025/09/05

Welcome back!This episode is solely dedicated to travelling Thailand.I’m sharing my favourite spots, the overhyped ones, and the tips I wish I’d known before going.My partner and I spent 8 weeks travelling through Thailand, including:Bangkok, Chiang Mai, Pai, Koh Lanta, Phuket, Koh Samui, Koh Tao, and of course the legendary Full Moon Party on Koh Phangan.I hope this episode helps you save some time, money, or headaches on your trip!Everyone will have different opinions on different parts of

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00:25:24

Ep. 39 - How To Stop All-Or-Nothing Thinking With...

Empower Hour With Carla Rush ·

2025/08/29

This episode will help you break black-and-white thinking with food, exercise, confidence, habits...every aspect of life to be honest!We’re discussing:What is imperfect action?What is imperfect action?Why it’s your key to succeed in anything in lifeHow to embrace imperfect action with your fitness goals and get real results.I hope it’s helpful ❤️For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻Want to

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00:34:56

Ep. 38 - How To Maintain Muscle When Injured + Body...

Empower Hour With Carla Rush ·

2025/08/22

In this weeks requested episode we’re chatting about how to maintain muscle and progress when you’ve got an injury that prevents you from being able to workout as you normally would.We’re chatting:When will you loses muscle? + muscle memoryNutrition, supplements & lifestyle factors for muscle maintenanceMindset & motivation when feeling powerlessMovement you can do to stay strongSupporting your body image when recovering from injuryI hope it’s helpful ❤️For coaching enquires/questions -

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00:26:25

Ep. 37 - 6 Nutrition Myths That Are Ruining Exercise...

Empower Hour With Carla Rush ·

2025/08/17

Hiya & welcome back 🫶🏻 Today we are breaking down 6 nutrition myths that are ruining your performance, recovery and enjoyment with exercise.We’re breaking down the following myths, where they came from, what the research DOES say, and practice advice for you:Exercising without eating before makes you burn more body fatYou can’t build muscle if you train fastedMore protein automatically means more muscleYou’ve only got a tiny anabolic window after your workoutEnergy drinks & pre-workout

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00:38:07

Ep. 36 - My Journey with Alcohol: How It Made My Body...

Empower Hour With Carla Rush ·

2025/08/12

Hello & welcome back! This episode is a very personal one. I’m sharing my journey from abusing alcohol to going fully sober this year.How alcohol affects the bodyThe link between alcohol and body image/eating disordersSurprises I’ve discovered since going soberPractical tips to drink less alcoholThis episode is purely based off my own experience with alcohol. I hope you it helpful.If you’re struggling with alcohol, here are some places you can reach out to for help:Alcoholics Anonymous (AA) –

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00:49:13

Ep. 35 - My Journey With Body Image & Disordered Eating

Empower Hour With Carla Rush ·

2025/08/01

Welcome back! This weeks episode is one from another podcast channel - The Adam Donald Fitness Podcast.I was a guest on Adams podcast, where we talked very personally about our own journies with body image and our relationships with food.I hope it’s helpful.Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻Don’t forget to rate & follow the podcast to get notified about new episodes weekly!Want to submit a topic or question for a future episode? ⁠Click

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00:29:50

Ep. 34 - How You Speak to Yourself Matters - Let's...

Empower Hour With Carla Rush ·

2025/07/26

Welcome back! This week we’re chatting all things self-talk, because let’s be honest - we’re all our own worst critics! But to achieve big things, you need to BACK YOURSELF. We’re chatting:What is self-talk & where it comes fromWhy your language matters when it comes to food, your body image & your goals (+ the shocking research to behind it)Practical tips to improve your self talk | self-compassion, reframing, catching thoughts and triggersEnjoyed the episode? Share it to your IG story and tag

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00:23:42

Ep. 33 – Feelings of Fatness, Body Image & Is Social...

Empower Hour With Carla Rush ·

2025/07/18

In this week’s episode we’re chatting through:what “feelings of fatness” really mean (and why they’re never just about your body),how I support a my body image on days where I don’t love how I lookis social media’s fitfluencing quietly pushing us backwards?the return of food rules, “clean eating” and sugar-free challenges on social mediaif you need help remembering that movement & diet quality are a privilege, come to Thailand!Enjoyed the episode? Share it to your IG story and tag me

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00:27:21

Ep. 32 - How To Step Away From Calorie Counting

Empower Hour With Carla Rush ·

2025/07/11

Welcome back! This week we’re diving into a topic that so many of you have messaged me about: How do I stop tracking calories without feeling totally out of control?In this episode, I’m discussing:the real role of calorie-trackingwhy it is a temporary toolcommon fears and myths about what happens when you stopa step-by-step guide for transitioning away from trackingIf you’re ready to feel more peace around food, this one’s for you 💛Enjoyed the episode? Share it to your IG story and tag me

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00:25:32

Ep. 31 - Why We Emotionally Eat & Tools To Help

Empower Hour With Carla Rush ·

2025/07/04

Helllllo & welcome back!Today we are talking about emotional eating:how it’s a very normal thingthe reason we do itemotional vs physical hungerthe link between dietary restriction & emotional eatingin-the-moment tools to help you regulate your emotions in healthy waythe power of self compassionEnjoyed the episode? Share it to your Instagram story and tag me @⁠⁠⁠⁠⁠carlarushfitness⁠⁠⁠⁠⁠ 🫶🏻Don’t forget to rate the podcast & subscribe to get notified about new episodes ⭐️Have a

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00:21:50

Ep. 30 - You're NOT Your Body: Identity, Self-Worth,...

Empower Hour With Carla Rush ·

2025/06/27

Hello and welcome back!In this episode I'm talking about who you are as a person outside of how your body looks and what it can do.We're also chatting:- Body gratitude- Limiting beliefs stemming from your body image- Self compassion... and loads moreHere are the 3 journalling questions to get you thinking differently:1. What qualities do people value in you that have nothing to do with your body?2. How can you show up today that has nothing to do with your appearance?3. Whose life have you

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00:33:56

Ep. 29 - Managing Gym Anxiety - Mindset, Tips, Fear...

Empower Hour With Carla Rush ·

2025/06/20

Welcome back, today we are talking something we ALL face, regardless of experience, and that is gym anxiety.In this episode:Embarrassing gym moments (mine included 😅)Why your fear is valid The real reason we often feel judgedHow to stop overthinking Tips for reducing the overwhelmClick here for 1-1 coaching spaces:⁠⁠⁠⁠⁠Send me a message⁠⁠⁠⁠⁠ on WhatsApp to have a chat about coaching.

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