Empower Hour With Carla Rush

⁠⁠⁠⁠For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬⁠⁠⁠⁠ ⁠⁠⁠⁠Instagram ➡️ ⁠⁠⁠⁠⁠⁠⁠@carlarushcoaching 🫶🏻⁠⁠⁠⁠ ⁠⁠⁠Click here to support my run for Action Cancer⁠⁠⁠⁠ ❤️ ⁠⁠⁠⁠⁠Get the Freedom Formula here ⁠⁠⁠⁠ Enter code "EMPOWER" for 20% podcast listener discount

Take away your workouts… your routine… your ability to exercise… Do you still feel like you? Or are we panicking about what this means about you, your sense of control or how your body will change? This week I'm getting into something nobody really talks about - what happens to your sense of self when your workout routine disappears. Because it's not just about missing the gym. It's th...

This episode came from something I’ve been noticing a LOT lately with clients, (and partially inspired by the incredible book Stolen Focus by Johann Hari. We’re getting into how social media and screen time can quietly influence body image, food choices, and self-talk — and what you can actually do about it without deleting every app and moving to a cabin in the woods. You’ll leave this one feelin...

Is this my first ever real rant on the podcast?! One too many poor coaching experiences, and I am FED UP. So I imagine that you might be too. In this episode I'm chatting... Why the fitness/coaching industry is even giving me the ICK right now How to tell when coaching is actually helping you… vs just putting you on a never-ending diet Leaving unhelpful coaching relationships (even when it’s a...

Welcome back! In this episode we are unpacking.... • The surprising link between body pride, exercise consistency, binge eating, and your relationship with food • Why waiting for body changes to feel proud keeps you stuck in the “waiting room” (& delaying living) • The subtle costs of not feeling proud on intimacy, and opportunities elsewhere in life (eg career, relationships) How building bod...

"I need it, it keeps me in control" — I hear this from clients all the time. And honestly? I get it. Calorie tracking feels safe, productive, and like you're doing something. But there's a difference between tracking as a tool… and tracking as a crutch. In this episode we're getting into .... Why calorie tracking feels so safe - and the hidden trade-offs that come with it The signs it's shifted fr...

I'm finally pulling back the curtain on The Freedom Formula 😍 After months of creation, and pouring everything I wish I'd had during my fitness journey into this, it's here ❤️‍🔥 In this episode, I am walking you through: Why I built The Freedom Formula (and the gap in the fitness industry that screams it's needed) What's inside : 20+ modules across The Never Start Monday Meth...

If you’re stuck in the restrict–binge cycle, constantly “starting again Monday,” or swinging between being completely on track and completely off the rails — this episode is going to call you out (in the best way😘). This week we're unpacking it all 👇 The sneaky ways perfectionism shows up with calorie tracking, food planning, and deciding a whole day is "ruined" over one biscuit Si...

I’m running the Belfast Marathon on May 3rd!! 🏃🏼‍♀️ And today I’m taking you on the journey with me! We’re talking about what marathon prep actually looks like when you support performance, recovery and your relationship with food. I’ve ran 3 half marathons and 1 full marathon to date (with many more races in store for 2026 👀).As a nutritionist and online coach who has done this before, I am sh...

So… I got my pole shoot photos back 🕺🏻 and I’m a lil obsessed 😌 Feeling proud of my pole pics got me thinking about the other kind of photoshoots that are big in the fitness world… and yep, it fully reinforced how I feel about them. This episode is about fitness and physique photoshoots, what they actually require behind the scenes, and why they so often do more damage than good when it comes t...

Raise your hand if you’ve ever said: "When I lose the body fat, then I will…" “.. go on the date. Book the holiday. Join the dance class.” ✋ We really need to stop treating our lives like a waiting room! On this week's episode, I’m sharing some behind-the-scenes tea from my workshop last weekend. We got into the nitty-gritty of Body Acceptance and why it’s actually the secret sauce...

Welcome back! I’ve been getting so many questions about running and fat loss lately — especially with more of my clients training for races and my own 2026 goal to run more. The problem? People are mixing fat loss conversations , performance goals , and diet culture rules … and ending up confused, injured, or stuck. In this episode, we’re chatting: The risks of running under-fuelled (stress fractu...

How was your year??! There’s something so refreshing about heading into a new year, and goal-setting is my favourite part! Today I’m taking you through how to reflect on 2025 and set goals that MATTER TO YOU for 2026 to make it your best year yet! Goal-setting questions listed at bottom👇🏼 We’re talking about: Why most goals/resolutions fail by February so you know what NOT to do How to align goa...

It's that time of the year again 🥂 Where everyone shares their highs of 2025 and I am ALL FOR IT 🥳 But if you find yourself in the comparison trap every Christmas & New Years thinking "Why have I achieved so little compared to everyone else?? I failed at 2025 😪 " - this episode will have you thinking differently. Learn: Why comparison spikes at Christmas so you can stop blamin...

December is a time when a lot of people struggle with body image and don't know why. I was one of them. My bingeing, food restriction and alcohol use all got worse at Christmas because of my poor body image. So today's episode is to help you understand why BI can be tricky over the holidays and what you can do to support yourself. We're chatting through: Family dynamics & comments...

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️ This is your Christmas food survival guide 🍪 Where we are covering: How to mentally prepare for the abundance of food so you don'...

Today’s episode is inspired by some Black Friday shopping blunders that 10 years ago would’ve had me walking blindly into yet ANOTHER restrict-binge cycle 🫠. I’m walking you through some of the coaching tools I use with 1-1 clients when working on their body image both with or without body composition/fat loss/muscle gain goals. We are chatting about detaching your worth from clothes labels/sizin...

Today we’re diving into one of the most important mindset skills behind every long-term goal - delayed gratification. When this skill is missing, that’s when people reach for quick fixes: the binge-restrict cycle, the “start again Monday” mindset, the crash diet that promises everything in 4 weeks. We're chatting through: Delayed vs instant gratification The brain science behind our decisions...

Welcome back. Today's episode is all about prepping for a race - physically and mentally. I'm meant to be running the Glasgow Half Marathon this weekend, but I've picked up a knee niggle this week. I'm taking you through my actual race week prep while dealing with uncertainty about whether I'll even be able to run on Sunday. We're chatting through: Carb loading – what it ac...

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 t...

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 loss The difference between external validation and genuine self-worth What actually creates confidence and pe...

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 year The difference between rules and skills How to know if a pla...

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 contro...

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 cycle Enjoyed the episode? Share it to your Instagram story and tag me Instagram ⁠@carlarushcoaching 🫶🏻🫶🏻 Rate the podcast & subscribe to get notified about new epis...

Today you are giving yourself PERMISSION to pursue multiple interests at once. We’re chatting: Lies from social media that keep you in a box How I schedule 3 different types of training at once  How I prevent burnout & manage recovery Mindset shifts to be more flexible with your training & enjoy it more Enjoyed the episode? Share it to your Instagram story and tag me @carlarushcoaching🫶🏻...