Empower Hour With Carla Rush

Welcome to the fifth & FINAL day of the Spring Into Action Challenge 🌼 In today’s episode, we’re talking about steps—and why you’ve been overcomplicating them. Forget stressing over hitting the perfect number. We’re focusing on the bigger picture. You’ll learn how to shift your mindset from chasing someone else’s “ideal” to owning what works best for you. Today's challenge: Aim for 2-3k m...

Welcome to day 4 of the Spring Into Action Challenge 🌼 In today’s episode, we’re diving into the real reasons behind cravings (no, it’s not a you problem) and how to manage them. We’ll chat practical strategies to set your up for success, like the 3-3-2 method , so you’re never left relying on willpower & being reactive again. Learn how to reframe your mindset from feeling like you're lac...

Welcome to day 3 of the Spring Into Action Challenge 🌼 Today’s episode is about adopting a growth mindset. The secret to overcoming setbacks, NEVER failing again, and getting excited about the process. We’ll dive into life-changing principles to adopt a growth mindset: Embracing challenges like a champion Turning mistakes into stepping stones Mastering delayed gratification Learn how to shift you...

Welcome to day 2 of the Spring Into Action Challenge 🌼 In today’s episode, we’re chatting about How to Enjoy Food More and Eat Less. You’ll learn the power of mindful eating and how shifting your mindset around food can help you create a healthier, more fulfilling relationship with what you eat. Ready to stop fearing food, overeating, and ENJOY food again? This episode is for you! 😌 Today's...

Welcome to day 1 of the Spring Into Action Challenge 🌼 In today’s episode, we’re reframing exercise from a chore into an empowering act of self-care. 🤩 Learn how shifting your mindset and embracing movement lifts you up, prepares you for a better quality of life, and positively impacts those you love. Ready to ditch the guilt, transform your relationship with exercise, and be a strong-ass role m...

True : You need to be in a calorie deficit to lose body fat. False : You need to track calories to lose body fat. Today, I'm sharing my thoughts on calorie tracking, social media, weight loss advice, and most importantly... The method that helps my clients lose weight without having to rely on a calorie tracking app. The 3-3-2 method is perfect for those who want a simple, flexible approach to...

Today we're chatting about how to manage hunger and make it as painless as possible while you’re losing fat! 🙌 You'll learn how to make the most out of the following to manage hunger levels while eating in a calorie deficit: 1️⃣ Calorie target 2️⃣ Eat better, not less (Happy Plate Formula) 3️⃣ Mindful eating 4️⃣ Food volume 5️⃣ Expectations & mindset 6️⃣ Environment 7️⃣ Meal Timing 8️⃣ Hydrat...

Do a squat every time you hear the word 'run' in this episode 😏 After last weeks half marathon, we're keeping the theme alive and discussing:🤌🏻 Running & mental health 🤷‍♀️ Should you run for fat loss?🧠 “I’m not a runner” & other limiting mindsets ❌ Common mistakes new runners make🔥 How to get better at running 😍 Making it more enjoyable & LOADS more! I hope you love the episod...

Thinking About Coaching? Here’s What You Need to Know! What is online coaching? (SPOILER: its not live workouts on zoom or a generic workout plan and a pat on the back 🚨) In this episode, I’m taking you behind the scenes of how my coaching works, what makes it different, and why it might just be the best thing you ever do for yourself 😏 I’ll walk you through the step-by-step process —from the mo...

Weekends—are they ruining your progress, or are you making them harder than they need to be? I know the struggle too well! If you feel like you’re constantly starting again every Monday, this episode is for you! We’re going to chat through… Reframing weekends to attack them with the right mindset Sacrifice vs. compromise Navigating social meals Alcohol Setting yourself up for a successful weekend...

We all start somewhere, and let’s just say... I made some questionable choices when I was navigating my journey 🫣 In this episode, I’m sharing five of the biggest mistakes I made, so you can learn from them (and hopefully avoid the same headaches) 🤕 Plus, I’ll break down the lessons they taught me—because mistakes aren’t failures, they’re part of the process 💪 Here’s what we’ll cover: ✨ Over-r...

Happy Frickin Valentine’s Day! 💘 Today’s episode is a special one because I have an important guest joining me—my partner, my rock, Mr Adam Donald! Adam is an incredible fitness and mindset coach who helps men and women take back control of their food, body, and life. He tells his inspiring story of overcoming mental health issues to where he is now - helping others transform their lives, worldwi...

In today's episode, we’re chatting all about those pesky scales! We’ll chat about: Why being reliant on them is holding you back, how to understand & interpret what the scales, Tips for overcoming scale fear & guidance on how to weigh yourself accurately … and lots more. 👀 By the end of this episode, you’ll know exactly what to do to take back the power and thrive, with or without the...

Do a push-up every time you hear the word ‘ calories’ ! Now, I’m fully aware you’re probably sick of the word calories , but this week I got asked the question: “Carla, a calorie deficit doesn’t make me lose fat, what do I do?” And it made me realise that, although there’s a wealth of info on fat loss online, it can actually make things even more confusing. Fat loss is actually a very simple proce...

Hope ya’ll stayed safe over Storm Éowyn! How wild was that??  Today, we’re talking about how to get leaner WITHOUT slashing calories.  Because let’s be real — who wants to spend their whole life dieting?? Yes, a calorie deficit has its time and place.  But if dieting alone isn’t giving you the results you want, this is for you 🫵🏻 We’ll chat about: The benefits of lifting weights for fat loss Min...

In today's episode, we chat about dealing with family resistance to your fitness goals. I'm a huge family girly, I come from a home of 7 who I love. I understand how difficult it can be showing up for yourself when you're environment isn't aligned with your personal goals. If you’ve ever had a family member question your exercise routine, food choices, or you feel as thought they&#...

This episode is an intro to me: who I am, where I come from, what I've struggled with in the past and how its led me to where I am today as a woman's online fitness coach. Enjoyed the episode? Share it to your instagram story and tag me @carlarushfitness so I can give you a big virtual hug! Please rate, follow & share with a friend who you think will benefit from what's to come 🫶...