Laughter and Lunges with Catherine and Sarah

This is a recording of our Q&A podcast from week 7 in the group! What Sarah and Catherine covered: Using food as reward and punishment - getting curious. Low self worth impacting food choices. New findings about the frequency of protein feedings! Would we eat 8 eggs all in one go? Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowere...

This is for you if you struggle with these things over Christmas season: All or nothing thinking Incongruence between your actions and goals Overeating Guilt around relaxing Setting boundaries and people pleasing Making decisions in line with your values Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online grou...

This is a recording of our Q&A podcast from week 6 in the group! What Sarah and Catherine covered: Tips for post menopausal ladies wanting to get into shape. Protein intake for health, for muscle building, and how this changes as we age. Returning to exercise after Covid. Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is...

This is a recording of our Instagram Live from 4th December. What Sarah and Catherine covered: Dealing with injuries and niggles. Pros and cons of range of movement vs weight. Perimenopause and the nature of hormone fluctuations. Managing progress around social events. Choosing what's important to you. Conflicting goals and values. And more! Thanks for listening. If you enjoyed this episode an...

This is a recording of our Instagram Live from 30th November. What we covered: Knowing when to increase the weights you're lifting. Weeks when you feel weaker in the gym. Should you avoid the sweet nibbles at work tea breaks? Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online group fitness programme that...

Our 8 week group coaching programme ( ⁠⁠Empowered in 8⁠⁠ ) started 6th November. This is a recording of the week 2 Q&A session. What we covered: The health benefit of Brazil nuts and dark chocolate. Is caffeine good or bad for you? The best exercises to get a 'bubble butt' and why we might be at more risk of losing it as we age. When to use a lifting belt, and the pros and cons. Metabo...

Our 8 week group coaching programme ( ⁠Empowered in 8⁠ ) started 6th November. This is a recording of the week 2 Q&A session. What we covered: How to deal with family feeders Collagen supplements and nails Distributing calories across the day Evening overeating Is it okay to give up on a goal? Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone e...

From a live we did on Instagram. We spoke about: Which is better? Free weights or machine weights. Is bone broth a complete protein and is the powder version better than other protein powders? Our quick meal ideas for when you're in a rush. Will you still see gains if you have low protein but resistance train? Am I lazy if I use an in person PT? Thanks for listening. If you enjoyed this episod...

Our 8 week group coaching programme ( Empowered in 8 ) started 6th November. This is a recording of week 1 Q&A session. We spoke about: Intentions attached to behaviours when dieting. Feeling under-fuelled. Sarah's walking holiday. Flexible vs rigid constraint. How are the kittens??? How much water should you drink? Catherine's very tame confession. Traveling, time difference and eatin...

Our 8 week group coaching programme started 6th November. This is a recording of the welcome video we did live into the group. We answered new and current client questions. Explained where to start focusing your efforts And more... Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online group fitness programme tha...

Sarah and Catherine discuss how to navigate your nutrition over the weekend if you've a body composition goal. Plus: Calculating deficit calories Is HIIT good if you're short on time? EI8 accountability throughout Christmas Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online group fitness programme tha...

Sarah and Catherine discuss what to do when motivation to train is low, and some tips how to take action when you're in an all-or-nothing way of thinking. Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online group fitness programme that helps you free yourself from overwhelm, build self belief and create la...

Sarah and Catherine discuss various strategies to keep up activity at a time of year when it can be harder. Whether that's working around less daylight hours, worse weather or busy periods. Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online group fitness programme that helps you free yourself from overwhe...

Sarah and Catherine answer ⁠⁠⁠⁠⁠Empowered in 8⁠⁠⁠⁠⁠ client questions, including: Weird food rules Protein content and soup Does cardio count as a rest day? And more Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online group fitness programme that helps you free yourself from overwhelm, build self belief and cre...

We talk about what you can find in the free guide we put together on mindful eating. ⁠ Download it here. ⁠ Catherine and Sarah talk about who this guide is aimed at and what in includes.

Sarah and Catherine answer ⁠⁠⁠⁠Empowered in 8⁠⁠⁠⁠ client questions, including: The fear of gaining weight and fat when increasing calories for muscle building. How important is protein when someone has a large amount of fat to lose? Considerations to make when deciding on the size of a calorie deficit. How to be motivated by and enjoy the process and not just the results. Thanks for listening. If...

Sarah and Catherine answer ⁠⁠⁠Empowered in 8⁠⁠⁠ client questions, including: The physiological impacts of sleep deprivation When to go heaviest in your sets - the end or the beginning? Should you track fruit and veg? Some self soothing tactics to help with low mood. Clothing for cold outdoor runs. Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone e...

We're doing a live Q&A everyday this week over on Instagram, and snipping the audio to upload as a podcast. On Fridaywe spoke about: Why do we comfort eat? ZOE... Advice around processed and ultra processed foods We'll be back next week. Join Empowered in 8 by visiting: ⁠⁠⁠⁠ www.empoweredin8.com ⁠⁠⁠⁠

We're doing a live Q&A everyday this week over on Instagram, and snipping the audio to upload as a podcast. On Thursday we spoke about: Creatine intake as we get older. How we get in our fruit and veg. Overeating in the evenings. Join Empowered in 8 by visiting: ⁠⁠⁠ www.empoweredin8.com ⁠⁠⁠

We're doing a live Q&A everyday this week over on Instagram, and snipping the audio to upload as a podcast. On Wednesday we spoke about: Intermittent fasting. Calories for muscle building. Do you have to be in the UK to join Empowered in 8? Join Empowered in 8 by visiting: ⁠⁠ www.empoweredin8.com ⁠⁠

We're doing a live Q&A everyday this week over on Instagram, and snipping the audio to upload as a podcast. On Tuesday we spoke about: Supplements we recommend How we adapt our coaching to match your fitness level Do you have to join a gym to be part of Empowered in 8? Join Empowered in 8 by visiting: ⁠ www.empoweredin8.com ⁠

We're doing a live Q&A everyday this week over on Instagram, and snipping the audio to upload as a podcast. Apologies for the less than ideal audio, we'll try to make the next one better. On Monday we spoke about: training to fatigue and training to failure. biggest client wins how to make the most out of coaching with us the bonus content you get on Empowered in 8 Join Empowered in 8...

Join Empowered in 8 . Sarah and Catherine answer ⁠⁠Empowered in 8⁠⁠ client questions, including: How much vitamin D is too much? Which supplement to choose. Why is one hand stronger than the other? What should a PT provide a client for a muscle building goal? Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online...

Sarah and Catherine answer ⁠⁠⁠Empowered in 8⁠⁠⁠ client questions, including: Exercise equipment when on the move. How to stay on and join the Empowered Membership. Intentions for the next two weeks if you're staying and a little chat about support around Christmas. Details of the next intake. empoweredin8.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Empowered in 8 is an 8 week online group fitness programme that helps you...

Sarah and Catherine answer ⁠⁠Empowered in 8⁠⁠ client questions, including: Emptying your stress bucket Creating an environment for success And a few tangents, of course! Thanks for listening. If you enjoyed this episode and found it useful, please share it with someone else. Empowered in 8 is an 8 week online group fitness programme that helps you free yourself from overwhelm, build self belief an...