Laughter and Lunges with Catherine and Sarah

Here's what we covered: Responding to a family member who is thinking of signing up to a blood glucose monitoring app beginning with the letter Z.  3 learnings/reminders each from the year 2024.  And our favourite memories from Empowered in 8. This is our final podcast as the Empowered in 8 coaching duo. We still hope to be back in the new year with a monthly episode all about fitness, nutrition,...

Here to answer our clients' questions. What Sarah and Catherine covered: Our thoughts on goal setting for the new year. All or nothing mindset. How to know if you’re making excuses.  Get in touch with us: Catherine and Sarah

Here to answer our clients' questions. What Sarah and Catherine covered: How to fight urges to have all the tasty festive treats? How to find balance between goals, values and enjoyment. How not to go off the rails after Christmas? Best and worst presents we've received. Get in touch with us: ⁠Sarah⁠ and ⁠Catherine

Here to answer our clients' questions. What Sarah and Catherine covered: Birthday shenanigans. The future of Empowered in 8 coaching. Our thoughts on food addiction. Ultra Processed Foods documentary.  Get in touch with us: Sarah and Catherine

Week 8 Q&A from the ⁠⁠⁠⁠⁠⁠Empowered in 8⁠⁠⁠⁠⁠⁠ coaching group. We answer our clients' questions. What Sarah and Catherine covered: How to approach your exercise during the festive season.  Navigating social events, all or nothing thinking, and overeating throughout December December festive activity plans with the EI8 crew!

Week 7 Q&A from the ⁠⁠⁠⁠⁠Empowered in 8⁠⁠⁠⁠⁠ coaching group. We answer our clients' questions. What Sarah and Catherine covered: Standard chat about the weather. Changing the order of exercises in a workout.  Does protein timing matter after a workout? What's the real deal as there is so much conflicting information out there. Set point theory and how your habits need to adapt to your weight c...

Week 6 Q&A from the ⁠⁠⁠⁠Empowered in 8⁠⁠⁠⁠ coaching group. We answer our clients' questions. What Sarah and Catherine covered: How to stay on top of your nutrition when you feel chaotic and like you've no time to think. Not beating yourself up for forgetting to take your supplements. 

Week 5 Q&A from the ⁠⁠⁠⁠⁠Empowered in 8⁠⁠⁠⁠⁠ coaching group. Today, Catherine is solo and talks about: How to 'control' the "sod it" mentality around cravings. Reducing feelings of guilt associated with giving into your cravings. How Catherine's approach to this topic has changed over time.

Week 4 Q&A from the ⁠⁠⁠Empowered in 8⁠⁠⁠ coaching group. We answer our clients' questions. What Sarah and Catherine covered: How to stop yourself from spiralling when you see your weight going up. How to feel like you’re not missing out when navigating social events and fat loss. 

Week 3 Q&A from the ⁠⁠Empowered in 8⁠⁠ coaching group. We answer our clients' questions. What Sarah and Catherine covered: Are there actually any benefits to taking collagen supplements?  How to decide whether to take a collagen supplement. The environmental impacts of our food waste and how to overcome the guilt associated with this.  Join the waiting list for our December intake ⁠⁠here⁠⁠ .

Week 2 Q&A from the ⁠Empowered in 8⁠ coaching group. We answer our clients' questions. What Sarah and Catherine covered: Heard anyone on a podcast say that chronic stress can stop you losing weight? Here's the low down. We hope you enjoy this episode. If you did, make sure you subscribe, rate and share. Join the waiting list for our December intake ⁠here⁠ .

Week 1 Q&A from the Empowered in 8 coaching group. We answer our clients' questions. What Sarah and Catherine covered: How to move away from being all or nothing. How to improve body image and confidence. Plus many more interesting tangents. We hope you enjoy this episode. If you did, make sure you subscribe, rate and share. Or join the waiting list for our December intake here .

From our weekly Q&A in the coaching group. We answer our clients' questions. Sign up to the next intake here . We start Monday 7th October. What Sarah and Catherine covered in the Q&A: Do you need to weigh yourself daily? Emphasising the process and other outcome goals outside of just weight loss.  If you lift weights and don't take in enough protein, will you fail to gain any muscle or wi...

There's still time to join the next intake (starting 7th October 2024), you can do that HERE . This is audio taken from our Instagram live. What we covered: The fear of failing holding you back from starting coaching? Should you avoid fruit? Are you too busy to start a coaching programme?

This episode does what it says on the tin. No need to bore you with unnecessary show notes. BUT do make sure you're on our waiting list here , to find out about the next intake of Empowered in 8.

Audio from our Tuesday 24th September Instagram live. Topics we covered: Anti-inflammatory diets New PCOS research Salmon fillet snacks Just how personalised is our group coaching? Our new intake of Empowered in 8 starts Monday 7th October. If you want to avoid missing out on the limited spaces, you need to be on the waiting list before midday on Friday 27th Sept. Because that's when the early...

To celebrate this milestone, three of our incredible clients takeover the podcast to tell you about their experience on Empowered in 8. The new group starts Monday 7th October, join the waiting list HERE to access early bird sign ups. Spaces are limited. Find out more at empoweredin8.com

If you’ve ever been curious about Empowered in 8, who it’s for, and what improvements we’ve made over the last couple of years, this is the episode for you! Join the waiting list HERE to be the first to find out about our newest intake. We can't wait to join your team. Catherine and Sarah

A client Q&A from inside the Empowered in 8 group. Be the first to gain access to the next sign ups by joining the waiting list ⁠⁠⁠right here⁠⁠⁠ . What Sarah and Catherine covered in today's episode: Blue zones update. Eating the same foods - does this impact fat loss Leg cramps and restarting creatine supplementation. Supplements for energy in perimenopause. Get your free guide to menopau...

A client Q&A from inside the Empowered in 8 group. Be the first to gain access to the next sign ups by joining the mailing list ⁠⁠right here⁠⁠ . What Sarah and Catherine covered in today's episode: The new workouts! Adapting training around your period to reduce the risk of injury. Having multiple nicknames for our pets.

A client Q&A from inside the Empowered in 8 group. Be the first to gain access to the next sign ups by joining the mailing list ⁠right here⁠ . What Sarah and Catherine covered in today's episode: Sarah's training and nutrition for a half marathon. The data around the number of sets needed for muscle hypertrophy. A peculiar use for Doritos. September refocus. Episode 100 coming soon. A...

Client Q&A from week 8 of Empowered in 8. Here's what we covered: The science of cramps. Seat positioning on gym machines. Why weights on machine feel different to their free weight equivalent. Why does it feel easier to run on a treadmill than outside? How to move away from weighing yourself AND tracking food at the same time. How to stop tracking and still make good food choices.  Return...

Client Q&A from week 7 of Empowered in 8. Here's what we covered: What to do when you really can't face a workout. Resistance training dose response. All or nothing thinking.  Our excitement for the client meet up 😍 Thinking about joining our group coaching in the Autumn? Join the ⁠⁠⁠⁠⁠⁠mailing list here.

Client Q&A from week 6 of Empowered in 8. Here's what we covered: Gratitude for where we live. The difference between lying and seated leg curls. Is one better than the other and why can you lift more in one over the other? The subtle differences between RDLs and stiff legged deadlifts. Growing your calf muscles. Why mindful eating can feel so challenging. Thinking about joining our group...

Client Q&A from week 5 of Empowered in 8. Here's what we covered: The hard balance that comes with that last little bit of fat loss.  How to stay motivated when progress is slow. The priority triangle: fast, high quality, cost  (see underneath video for a beautiful diagram). Why you feel the need to check the scales. Weighing yourself when returning from holiday. Fitting gym sessions into...