Empower Her Fitness

I help a lot of women to lose weight by tracking calories and macros.... But out of the hundreds of women I’ve helped over the years, there are always some for whom this approach doesn’t work. And (hot tip) it's not the only approach I use or recommend, there are many other ways to successfully lose weight without a food tracking app. This episode delves into some of the biggest reasons why y...

Many people think they need to go low carb to lose weight when this is not the case, and it can often do more harm than good. Today I will be talking about why you WANT to have carbs in your diet. Topics covered: the role of carbs in the body myths around carbs and weight loss insulin studies comparing low carb and low-fat diets carbs and training carbs and female hormones Most importantly the car...

Have you compared your maintenance calories to another person's? I think most I have! It’s especially difficult when you see someone maintaining on 2500 calories meanwhile you are maintaining on 1600 calories. You might be thinking how is that possible? Today’s topic is calories and namely what dictates the number of calories you lose or maintain weight at? Thank you again for tuning into the...

Let's talk diet breaks - you might have heard these two magic words but what exactly is a diet break and what does it do for you?  In today's episode I'm covering: What are diet breaks and refeed days? What are the benefits? What the research says How to implement them Calorie and macro adjustments  What to expect  Studies mentioned: The MATADOR Study : https://pubmed.ncbi.nlm.nih.g...

Ever wonder why it's pretty easy to crush 500 calories or more of cookies or ice cream (and go back for seconds), while you'd have to put some serious effort into mindlessly eating 500 calories of eggs or potatoes. The reason for this is all foods provide different levels of satiety (or the feeling of fullness) Knowing which foods will keep you fuller for longer (with fewer calories) is...

In today's episode, I talk you through the tried and tested 5 step process inside the Mini Cut Program and how it all comes together to get my clients incredible results in just 8 weeks. I'm talking about how we prime your body for fat loss with our primer week, how we make data-driven macro and calorie adjustments throughout the fat loss phase, through to graduating from the program wit...

Welcome back! If you ever wondered why weight loss gets slower with each week that you diet, this episode will explain it all. Metabolic adaptation happens, our BMR decreases, our hormone levels change and this means we need to adjust calories and macros as we diet in order to keep making progress. T opics covered: Why Adjustments Are Needed As We Diet Why Weight Fluctuations Happen How I Recommen...

Do you find yourself falling short on one of your macros at the end of every day? Do you find yourself going over your calories in order to hit your macros? Are you finding it absolutely impossible to stay within range for every target? In this episode, I'm covering my 7 top tips to help you hit your macros and calories with ease every day.  Thank you again for tuning into the podcast and I h...

Today's guest expert is clinical nutritionist and hormone expert, Carissa Mason. We are talking about PCOS - Polycystic ovary syndrome, a common womens' health problem caused by an imbalance of reproductive hormones. We talk through the main types of PCOS, definitions, symptoms and treatment -- and why it's so hard to get a correct diagnosis.  Carissa breaks down what are the most c...

Undereating can negatively impact your efforts to change your body composition in a number of ways. Listen to this episode to understand the 4 major ways that eating in a prolonged calorie deficit prevents you from getting lean and strong. And don't worry, I'm giving you 4 action steps to fix that at the end of the episode! Thank you again for tuning into the podcast and I hope you enjoy...

"I wish I had done this a long time ago instead of just chipping away at what was comfortable and not seeing results.... But I'm glad I started when I did because I'm walking into my wedding feeling good and excited for the actual wedding and not stressing about my body." My client Ellie shares her journey from start to finish with all the ups and downs and everything she'...

Why do people spend years and years trying various generic programs and challenges?  Why don't people get results from said challenges? Why do they keep coming back to do these challenges every year even if they didn't get a great result last time?  Today's episode is inspired by the stories of many of my clients who felt like they were broken or had lost hope of ever achieving a re...

In today’s episode, I’m speaking with my ex-client Luna in Israel, who is now a Personal Trainer herself! Luna worked with me last year through a dieting phase and came back to work with me again for the first 6 months to achieve incredible results at maintenance calories (which took some convincing from me!) Now she's coaching herself as part of her uni degree (she is currently studying spor...

Today we are talking about training mistakes that might be holding you back - these are some mistakes that I’ve made in the past too, so hopefully, you can learn from these and start making progress right away!  Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating,...

Audra Starkey is a Clinical Nutritionist BHSc. and Author living in Brisbane. Her passion for health and nutrition in a shift working environment stemmed largely from her own personal struggles, which led her to establish The Healthy Shift Worker – a program designed specifically to assist those struggling to stay fit and healthy despite working 24/7. Audra now works with shift workers both here i...

Reverse dieting or establishing your post-diet maintenance is the most important part of your fat loss journey, yet it is often overlooked. Many believe their fat loss journey is finished when they hit their goal weight, but without reverse dieting or establishing your new maintenance, you risk rebounding and dieting again.  Listen to this episode to avoid making four of the most common reverse di...

Today's guest is sleep scientist Dr. Amy Bender, who is Director of Clinical Sleep Science at Cerebra Medical and an Adjunct Assistant Professor of Kinesiology at the University of Calgary.  Amy has been working in the field of sleep research for over 15 years and has been featured in interviews in both Oprah and Parade magazines. She has helped develop the only validated sleep screening tool...

In this episode, I'm going to explain the difference between weight loss and fat loss. When you lose weight, you're losing both fat and muscle, so though your body may get smaller, your shape won't really change. What you really want is fat loss - where we maintain muscle and strip the fat. There are a few steps you need to take in order to achieve this and that's what we are c...

This week's guest is Nutritional Therapist, Naturopath & Women's Health Expert Aisling O'Kelly of AOK Nutrition.  Aisling says the three most common issues she deals with in her clinic are PMS, irregular periods, coming off the contraceptive pill, and hormonal acne so we based our conversation around these topics. In this episode: Hormonal changes during the menstrual cycle Nutr...

Stuck on low calories after your diet? Or trying to lose weight on low calories but seeing slow or no progress? Let's chat about how to get out of that calorie pit through reverse dieting! Topics covered in today's episode: why many people rebound after weight loss two key factors needed to maintain results what is reverse dieting scenarios where reverse dieting is useful understanding p...

Kayla Mulvogue is a Physiotherapist, Exercise & Sports Scientist, and Coach. She runs a course called Applied Women’s Physiology and Training which teaches coaches all about the unique considerations for optimizing women’s training, health, and fitness, including aspects of physiology, hormones, reproductive health, and much more. In this episode, we talk about key differences in women’s physi...

As you all know I coach many women through fat loss diets. This means that I have seen first hand how calorie deficits can affect people differently depending on their eating history.  One of the things that often predicts failed weight loss attempts, is a history of prolonged calorie restriction.  If you're hitting the gym 5-7 days a week, restricting calories and not seeing results... this...

In today’s episode, I’m speaking with my client Vicki in the UK, who recently completed the mini-cut program losing 4kg in the process. Vicki had been doing slimming world for 4 years before joining the program and had gotten to a point where her weight wasn't budging no matter how strictly she followed the food plan. Now she's not only lost the weight but she's also transformed her...

More than 80% of dieters regain the weight within a year and re-enter the yo-yo dieting cycle again. But what about the 20% who successfully maintain their weight? What do they do differently? They establish habits that they continue post-diet and create a lifestyle change. In today's episode we look at the habits you need to adapt in order to achieve sustainable fat loss and escape the dieti...

In today’s episode, I’m speaking with my client Irene, all the way in Palestine, who is on the final week of the mini cut program. In just 7 weeks, she’s 6kg down and said the biggest thing for her was how much she’s learned about nutrition through doing the program.  Check ut her transformation over on Instagram! Topics covered: Why she joined the program Her approach to nutrition prior to the pr...