Empower Fitness and Nutrition Podcast

I loved recording this episode with Jon. Knowing the journey he has come on from work and stress ruling his daily and weekly actions - Thursday night whisky, takeaways and skipped gym sessions. To hitting some of his lifetime PBs and losing 15kg in his 40s. Health and fitness are now a big part of his life, but in a way that he can keep repeatable, enjoyable and not his whole life. Jon really keep...

Just a short one from me today. We often try to over complicate our nutrition. Instead of looking at the lowest hanging fruit, the easiest place to start, and the smallest shift we can make. It doesn't need to be about huge changes that become unsustainable. But the path of least resistance. Recently my focus has been on mid day energy and nourishing snacks, which has led me down a rabbit hole...

This episode was awesome to record with my client, Quoc. From a life that centred around work, pushing hard to climb the ladder - between long hours, work socials, regular drinking and smoking as a way to escape stress. To now. Balancing work with spending time with friends at CrossFit and learning what healthy actually means to him. His transformation with making habits really 'sticky' as...

Today Amy talks about some of the shifts she is making to feel more aligned - instead of forcing certain kinds of work, she is leaning into rest and fun activities. Especially through this stormy season in Central Portugal and through transition in life. The last few weeks have been a reminder to listen to the seasons, as our needs often reflect the weather and changes. Our need to rest up and rid...

Amy talks about why January may not be the time to jump both feet into a new goal, resolution or transformation. In reality, our bodies are craving and structure, not big changes or restriction - think about it, we're in the middle of winter. Instead using this month to establish routine, compassion and a realistic baseline can set you up for great change from February onward. If you're an...

In this episode, Amy interviews Ty, a former client who shares his transformative journey from struggling with his weight and relationship with food to achieving a healthier lifestyle. Ty discusses his initial struggles, the importance of support, and the mental shifts he experienced throughout the process. He emphasises the significance of preparation, the role of a healthy relationship with food...

Late to the party or right on time? You've either said no so many times this December that you're about to crash and burn. Or you've already got so hard on YOLO life that you're about to test the theory. Three tips to keep you moving, eating and thinking clearly with all the food noise and indulgent expectation. Empower Fitness & Nutrition is about helping women to feel their b...

We put a roof on our house! Words I never thought I'd say, but we did it. I mostly spent time on the floor, handing things up to Kieran and being stressed he'd fall off the roof and die. But he didn't and I did eventually climb up. It got me thinking about deadlines, life and caring for yourself through the busy times, so that's what a lot of today is about. How to see the signs of your dysregulat...

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, wh...

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 w...

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'...

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...

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@empowerfitne...

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 weigh...

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 t...

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 som...

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 abou...

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 too...

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@empowerfitnessnutr...

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@empowerfitnessnut...

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 bes...

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 actionab...

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 struggl...

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 comp...

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) Th...