Laughter and Lunges with Catherine and Sarah

You can join the next 8 week coaching intake right now by ⁠⁠clicking here⁠⁠ . We start 22nd April. Or ⁠WhatsApp⁠ us if you'd like to chat first. What we covered on this bonus Instagram Q&A: Our top calorie tracking tips. What if you're interested in coaching but afraid you'll 'fail' again? How regularly do we open sign ups to our group coaching programme? Should you wait un...

You can join the next intake right now by ⁠clicking here⁠ . We start 22nd April. Or WhatsApp us if you'd like to chat first. What we covered on today's bonus Instagram Q&A: The next coaching intake: Empowered in 8. Sarah needing a booster seat. Benefits of group coaching. Recovering from appendectomy and whether weight loss can be achieved. Does protein change depending on your goal? F...

You can join the next intake right now by clicking here . We start 22nd April. What we covered on this week's Q&A in the group? Lifting straps? Are they worth the hype? Deadlift badassery Periods and progressive overload Should you spread your fruit and veg servings across the day?

Audio taken from our most recent Instagram Live. We discuss how joining Empowered in 8 will help you to tackle overwhelm. NEW INTAKE: starts 22nd April. Find out more ⁠here⁠ . Sign ups open very soon!

NEW INTAKE: starts 22nd April. Find out more here . Week 8 Q&A Session from the coaching group. What Sarah and Catherine covered: Should you do your steps fast or slow?  Walking speed and longevity Repaying the EPOC loan - the additional post exercise calorie burn Aerobic and anaerobic exercise Catherine getting kicked in the head by a kitten

Week 7 Q&A Session from the coaching group. What Sarah and Catherine covered: Dealing with overwhelm and getting things done. Navigating being ill and your goals. Fibre's role in health and fat loss. If our pets could talk. Find out more about our next coaching intake (starts 22nd April) by going to: ⁠⁠⁠⁠⁠⁠empoweredin8.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Week 6 Q&A Session from the coaching group. What Sarah and Catherine covered: Why is the bench moving during hip thrusts? Getting your daily dose of vitamin D - supplements or sunshine? Find out more about our next coaching intake (starts 22nd April) by going to: ⁠⁠⁠⁠⁠empoweredin8.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Week 5 Q&A Session from the coaching group. What Sarah and Catherine covered: A fat loss goal and Ramadan. Grip strength and pull ups. Find out more about our next coaching intake (starts April) by going to: ⁠⁠⁠⁠empoweredin8.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Week 4 Q&A Session from the coaching group. What Sarah and Catherine covered: Groovy Chick, squeaky beans and shiny balls Alternative for Nordic curls A pep talk for when progress feels slow Palof press tips Is there a need for cool downs following exercise?  Find out more about our next coaching intake (starts April) by going to: ⁠⁠⁠empoweredin8.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Week 3 Q&A Session from the coaching group. What Sarah and Catherine covered: Roller Derby pre-game and in-game nutrition tips. Static lunges vs walking lunges. How much can cold water immersion can impact muscle hypertrophy, and how researchers study this. Collagen in coffee seems to be all the rage... why? Sissy squats. Find out more about our next coaching intake (starts April) by going to:...

Week 2 Q&A Session from the coaching group. What Sarah and Catherine covered: Feeling apprehensive about gym workouts and finding your gym feet. Dealing with frustration when the scales go up. Adjusting gym sessions when struggling with recovery.  Tips to increase your step count from home. The difference between doing deadlifts with a hex bar (trap bar) and a regular barbell.  Snacks in front...

Week 1 Q&A Session from the coaching group. What Sarah and Catherine covered: Using the assisted pull up machine. Do lat pull downs translate to pull ups? How many grams of carbohydrates is too many for fat loss? Should you push to failure or lift as heavy as you can? How to know if you're recovering from exercise. Trusting higher calories for fat loss. Are protein bars and protein pudding...

Welcome to this recording of our Instagram live from Thursday 8th February. We talk about: Who our 8 week coaching programme is for. What are the bonus workshops in this intake? Designed to help you overcome Emotional Eating. And our move away from Facebook to a more exclusive community platform, which will grow with us. If you're listening on the release day of this episode, you have less tha...

Wednesday's Instagram Q&A 😍 here's what we covered ⬇️ Apple cider vinegar - is it worth taking? What to do when you need a motivation boost! Losing fitness, which goes first? Strength or endurance? Ready to join Empowered in 8? ⁠⁠⁠Click here⁠⁠⁠ to join. We start on 12th February and we only have enough space to help 20 people. ⁠⁠⁠Click here⁠⁠⁠ if you want to have a chat with us first.

Monday's Instagram Q&A 😍 here's what we covered ⬇️ Best training splits Benefits of coaching Balancing running and weights and more... Ready to join Empowered in 8? ⁠⁠Click here⁠⁠ to join. We start on 12th February and we only have enough space to help 20 people. ⁠⁠Click here⁠⁠ if you want to have a chat with us first.

Here's part 2 of our Instagram live where we talk through a follower question: "How can cardio and steps impact weight loss?" Watch out for part two coming the following day. Ready to join Empowered in 8? ⁠Click here⁠ to join. We start on 12th February and we only have enough space to help 20 people. ⁠Click here⁠ if you want to have a chat with us first.

Here's part 1 of our Instagram live where we talk through a follower question: "What is the best way to go from fat loss to maintenance? I think I'm done with fat loss but I'm scared about gaining weight" Watch out for part two coming the following day. Ready to join Empowered in 8? Click here to join. We start on 12th February and we only have enough space to help 20 people....

This week's Empowered Q&A, we cover: Flip phone throwbacks Tiredness and energy levels Vicious sleep cycles Bed time and wake times Individualising bed time routines You can now join the next intake of Empowered in 8, by clicking here . We start 12th February and are only taking on 20 people . Want to chat first? Click here .

Sign ups are officially open for our next 8 week programme, Empowered in 8, starting 12th February. Click here to join . As of the publishing time of this episode there are only 16 spaces remaining. We answer some commonly asked questions about Empowered in 8, including: How much contact do I get with the coaches? Can I follow my own gym programme? Do I need to be fit before signing up? Can I stil...

Another weekly Empowered Q&A session with our wonderful clients. What Sarah and Catherine covered: The new workouts. Why we change the workouts every 8 weeks. Exercises for ankle strength. Getting drawn back into tracking food. Pep talk for when you go 'off track'. The next intake starts 12th February. Sign ups open Tuesday 30th January. Empowered in 8 is an 8 week online group fitness...

Starting 12th February. We'll be opening 20 spaces only. Click here to join the priority list - this gives you access to sign ups 24 hours before the rest of the world. If you're not on the priority list, there's a very high chance you'll miss out altogether. This is an extract from our Instagram Live on Thursday 25th January. Where we tell you all about our next intake, the change...

We give you an overview of our brand new, free resource: The 4 Step Method for Emotional Eating. Click here to get your copy. What we covered in the podcast: How to overcome emotional eating. We announce some amazing additions coming to the next 8 week intake, which revolve around helping you overcome emotional eating. Our four step method to overcome emotional eating. Surfing the urge to help get...

Another weekly Empowered Q&A session with our wonderful clients. What Sarah and Catherine covered: Insulin resistance. Low carb effects on insulin resistance. Other methods of increasing insulin sensitivity. Protein servings before bed for menopausal women, and does this pose an overeating risk? Creatine with coffee. The why behind menopause aches and pains in the muscles and joints. STRONG tr...

Our first Q&A of 2024. Happy New Year! What Sarah and Catherine covered: How to love being back at work "Oh no, I have a leftover cheese selection" The only way you'll find out about the next intake, is by ⁠joining our mailing list here⁠ . Empowered in 8 is an 8 week online group fitness programme that helps you free yourself from overwhelm, build self belief and create lasting c...

This is a recording of our Q&A podcast from our final week of this intake and the final week of the year! What Sarah and Catherine covered: Meal prep tips. Facebook memories. Goal setting. What's the benefit of a fresh start? Get support with your 2024 goals, join Empowered in 8. The only way you'll find out about the next intake, is by joining our mailing list here . Empowered in 8 is...