Empower Her Fitness: Recent Episodes
Aoife McAuliffe
A podcast for millennials who are serious about health and fitness! Join Irish-Australian accredited sports nutritionist and online fitness coach Aoife McAuliffe as she simplifies nutrition and fitness and dispels fact from fad (diet) so that you can lose fat while eating more, training smarter, and ultimately understand nutrition so that you too can experience food freedom! Each week the Empower Her Fitness podcast will help you to understand what to focus on when it comes to weight loss, strength, and body composition so that you can achieve results that you never thought possible. This will include guest interviews with experts in the industry as well as evidence-based discussions on all things female health and fitness including weight loss, macros, female physiology, strength training, and mindset.
Welcome back!
Introducing Season 3 which will consist of a few bonus client episodes.
If you enjoy the pod and want to hear more please leave a rating and review!
Want to enquire about 1-1 coaching - reach out on instagram @activelyaoife or visit my website www.empowerher.fitness
In this week's episode, my client Leonie chats about her journey as we celebrate 1 year into her coaching journey! she's done it all - fat loss, reverse diet, and maintenance. Not only that, but she also had lots of travel and work conferences to navigate during her fat loss phase which she managed very successfully.
LINKS:
Leonie's results: https://www.instagram.com/p/Ccm_YZkvRMa/?hl=en 1-1 Coaching application: www.empowerher.fitness
Mini Cut program (50% off for pod subscribers): START HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
Jordan Feigenbaum joins me in this week's guest episode. He is a physician, strength coach, and power lifter. Jordan started Barbell Medicine in 2012 in an effort to blend the benefits of strength and conditioning with modern medicine and vice versa. In this episode we chat about the health benefits of resistance training for all ages, why recommendations to do it are not more widespread in medical practice, advice for people new to strength training or fearing getting injured lifting weights, and whether there are situations where advice not to lift weights is applicable.
LINKS:
Jordan's insta: @jordan_barbellmedicine 1-1 Coaching : www.empowerher.fitness
Mini Cut program (50% off for pod subscribers): START HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
Today's guest is Sharelle Grant. Sharelle is a Registered Nurse, Midwife, Personal Trainer/Online Coach, Women’s Health advocate and World Beauty Fitness & Fashion (WBFF) Professional! Her mission is to educate and empower women to be in control of their own body, mind & soul, and to evolve into the healthiest, strongest, and most resilient versions of themselves.
In today's episode we chat about:
- Her journey from nursing and midwifery to becoming a WBFF pro and online coach
- Training to be strong, not skinny
- Advice for girls getting started lifting weights
- What she would tell her old self
- Training with intensity
- Fitness myths
- Team tripod - and the importance of filming your sets in the gym
Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:Sharelle's insta: @sharellegrant Work with me 1-1: www.empowerher.fitness
Register for the mini cut program: click here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
Stop waiting for the perfect plan, there is something else far more important!
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
1-1 Coaching : www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
When you start any dieting phase you will need to change certain habits in order to create more awareness around your food choices and establish a calorie deficit.
Where most people go wrong on this is that they view the diet as some sort of alternate universe that they can step into for this phase and then mistakenly think that they can return to their old eating habits after. Not so! Especially not if you want to maintain your results long term and end the vicious cycle of constantly dieting.
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
1-1 Coaching : www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
This is something many people get wrong - they think that taking a sustainable approach means dieting over a longer period of time with slower results. When this really isn’t true. I explain why in today's episode.
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
1-1 Coaching : www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
This has to be the most common question I get from new clients when they start with me. And you know what, life happens and you can’t just press pause or become a hermit cos you’re on a diet or trying to maintain a healthy lifestyle!
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
1-1 Coaching : www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
“Can I drink alcohol and still lose fat?” This has to be one of the most common questions I get from clients!
And the answer is.. it depends!
Let's break it down in today's episode.
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
1-1 Coaching : www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Happy Easter guys! It's been a hot minute but we are back and it's Easter! so let's chat all things chocolate and Easter feasting while staying on track with your goals!
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
1-1 Coaching : www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
This week I am joined by Health Psychologist Dr Sula Windgassen to discuss how stress can impact our health, and the link between our mind and body.
Topics covered:
- What is health psychology
- The role of psychology in health conditions
- The impact of chronic stress on our health
- The gut-brain axis
- Hustle culture
- The stress of living through a pandemic and its long term impact on our health/brain
- How to reduce stress
- The difference between mindfulness and meditation
Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every fortnight!
**LINKS:
Dr Sula's intagram: @the_health_psychologist_
Work with me 1-1: www.empowerher.fitness
Register for the mini cut program: click here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Today’s episode is a client interview with my 1-1 client Stephanie.
Stephanie is a trainer and dance fitness coach here in Brisbane and we chatted about why she reached out for coaching and her biggest achievements over the past 6 months of working together.
Thank you again for tuning into the podcast and I hope you enjoy this client interview! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review, or tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for coaching: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
This week's guest is Jennie Haire, a registered nutritionist specialising in Hormonal and Women's Health.
In today's episode we talk about hormonal health, myths around the menstrual cycle, what they don't teach us in school, post-pill acne and more.
Topics:
- A natural cycle versus pill cycle
- Biggest misconceptions around the menstrual cycle
- The importance of ovulatory cycles
- What is post pill acne and what can you do about it
- The best supplements and nutrition support for acne
- Seed cycling
Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week in the new year!
**LINKS:
Jennie's intagram: @onehealth_nutrition Work with me 1-1: www.empowerher.fitness
Register for the mini cut program: click here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Weight fluctuations are normal!
But we have all been there - the numbers are consistently coming down and then BAM your weight spikes by 1-2kg overnight without reason!
Today's episode will help you understand the 5 main reasons why bodyweight fluctuates and how to avoid a meltdown at the sight of a high weigh in!
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
1-1 Coaching : www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Today's episode is an interview I did with Abby Attenborough for the NutriTalk podcast. We covered so many topics!
We discuss ⤵️
- Aoife’s journey to becoming a personal trainer, and an accredited sports nutritionist in AU 🇦🇺
- Why being just a personal trainer wasn’t enough to truly help her clients
- Eating more and getting leaner!?
- Training smarter not harder ☝🏻
- Flexible dieting
- The adverse effects of eating below maintenance for a prolonged period of time
- Reverse dieting
- Why do new years resolutions fail
- Action steps to move from food restriction to food freedom
Thank you again for tuning into the podcast and I hope you enjoyed this guest hosted ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week in the new year!
**LINKS:
Coaching applications: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Before you even think about starting to track macros, there are a lot of other small steps that you can take to make progress. Tracking macros is a lot more effective and useful when you already have a healthy diet and have developed an understanding around what to eat.
If you’re looking to lose weight and just starting out on your health and fitness journey, you want to pick the low hanging fruit first. This will make it far easier for you to make changes that don’t overwhelm you.
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week in the new year!
**LINKS:
1-1 Coaching : www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Leah Higl is an accredited sports dietitian specialising in plant based nutrition and she is also a vegan powerlifter. As both an athlete and dietitian, she spends much of her time developing her knowledge and skills around sports nutrition, specifically for strength-based sports.
In this episode we discuss:
- The difference between vegan, vegetarian and plant-based diets
- Nutritional considerations when going plant-based/vegan
- Common deficiencies and how to avoid them
- Protein in plant-based diets
- Restaurant and cafe food options as a vegan
Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week in the new year!
**LINKS:
Leah's intagram: @plantstrong_dietitian
Coaching applications: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Today’s episode is an interview I did recently with one of our very own podcast listeners who became a 1-1 client of mine last year.
Minta is a pediatrician based in New York so she has a good understanding of health and nutrition but still, she was stuck in a constant yo-yo cycle when it came to her diet and was feeling frustrated that she was doing all the right things and training hard but seeing little to no change in her body. It’s been quite the journey but now we have achieved goals that Minta never thought she would reach and a level of food freedom that she didn’t think possible!
Thank you again for tuning into the podcast and I hope you enjoy my tips on goal setting! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review, or tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for coaching: www.empowerher.fitness Check out Minta's results: here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
Whether you set New Years Resolutions or not - there's a reason why many fail before February even begins. In this episode I'm going to tell you why you SHOULD jump on the new year bandwagon, and HOW to set effective goals for 2022.
There is a FREE worksheet that goes with this episode - link below!
Thank you again for tuning into the podcast and I hope you enjoy my tips on goal setting! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review, or tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
New Year Goals Worksheet - https://www.empowerher.fitness/newyear
Apply for coaching: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
In this final episode of season one, I share some of the podcast highlights of 2021, and the things I've learned from podcast guests and clients throughout the year.
I'll also be giving listeners a sneak peek into what's on the horizon for season 2 of the podcast and Empower Her Fitness Coaching in 2022.
Most of all I want to say thanks for being here for the ride that was 2021 and supporting the podcast. I've got a ton of great content coming up for season 2 and can't wait to share it all with you in 2022.
Thank you again for tuning into the podcast and I hope you enjoyed this wrap up of season one! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast!
Stay tuned for more podcast episodes every week in the new year!
LINKS:
Mini Cut program: more info here Register for January intake: empowerher.fitness/macros-mini-cut-options
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
Today's guest expert is clinical nutritionist, Carissa Mason. We are talking about the causes of bloating, in particular chronic bloating.
Topics covered:
- What is bloating
- Common causes
- Functional testing
- Common underlying causes of bloating
- How and when to seek treatment?
- Do certain foods cause bloating?
- How to improve gut health
- Fibre and bloating
To learn more about Carissa, or to book an assessment check out these links:
IG: @carissa_anne_nutrition
JCN clinic: https://jessicacox.com.au/theclinic/
Thank you again for tuning into the podcast and I hope you enjoyed this episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Rate and review the podcast: https://www.empowerher.fitness/blog/leave-a-review
Apply for 1-1 coaching: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
In today’s episode, I’m speaking with my client Orla, who was one of my first face-to-face PT clients here in Brisbane and more recently has completed the mini-cut program. Orla is a vegan and in this episode, we talk about how she navigated a fat loss diet as a vegan, protein sources and her experience of the mini cut program.
Topics covered:
- Her health and fitness journey
- Why she joined the program
- Vegan sources of protein
- How she structured her meals on a diet
- Getting results while still having a social life
- Navigating weekends away
- What she's learned from completing the program
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my Irish-Australian clients! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Mini Cut program: more info here Register for January intake: empowerher.fitness/macros-mini-cut-options
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
In this episode, I spoke with leading expert in behaviour change Dr Gary Mendoza @drgarymendoza. Dr. Mendoza has a degree in applied human nutrition with a PHD in nutrition - specialising in a multi-dimensional treatment (psychology around behavior change) for overweight and obesity.
We chat about the best ways to move people through the stages of change effectively and how to help people sustain fat loss results for life through effective behavior change. We chat about:
- The psychology of behaviour change
- Readiness to change
- Self-efficacy vs self-confidence
- Goal setting
- Motivation for change
- Habit cycles
- Can habits really be changed?
- Moving away from perfectionism
If you're a coach or a PT, you can sign up for Dr Mendoza's courses here - www.stagesofchange.co.uk/
Thank you again for tuning into the podcast and I hope you enjoyed this episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Rate the podcast: https://www.empowerher.fitness/blog/leave-a-review
Apply for 1-1 coaching: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
With the festive season not too far away, I'm sharing my top tips on how we can navigate our nutrition during Thanksgiving, Christmas and New Years without having to sacrifice the fun.
In the lead-up to the festive season work and life can get hectic and with the added social events it can be all too easy to overindulge. However, you absolutely CAN maintain a healthy nutritional diet while still enjoying all the treats and being social!
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 pod, give it a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Mini Cut program: more info here 1-1 coaching waitlist: here or visit www.empowerher.fitness/onlinecoaching
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 you are not losing weight even when you are tracking your calories.
Studies mentioned:
https://search.informit.org/doi/10.3316/IELAPA.200700758
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7641788/
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 pod, give it a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Mini Cut program: more info here ENQUIRE about 1-1 coaching: here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 carbs you want in your diet are complex carbs that take more time to digest and give you energy such as: leafy green vegetables, potatoes, wholegrains, beans, quinoa, rice, oats, carrots, pumpkin, apples, bananas, peas, lentils and dairy.
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Mini Cut program: more info here ENQUIRE about 1-1 coaching: here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Mini Cut program: more info here ENQUIRE about 1-1 coaching: here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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.gov/28925405/
The Diet Breaks/Diet Refeeds Study: https://www.mdpi.com/2411-5142/5/1/19A secondary analysis of the ICECAP trial: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0247292
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Mini Cut program: more info here Waitlist for 1-1 coaching: here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 one of the key elements to creating a sustainable diet plan.
In today's episode, I'll explain what the satiety index is, which foods are high or low on the satiety index and how we can use this information to make dieting easier.
Studies mentioned:
A satiety index of common foods - Holt Et Al.
There are some great visuals of the satiety index here: https://nutritiondata.self.com/topics/fullness-factor
The next intake opens for registrations this week and starts on 25 October 2021. Click here to join us.
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 with a body composition transformation and the knowledge and skills to maintain that result long term.
The next intake opens for registrations next week and starts on 25 October. Click here to join the waitlist.
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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.
Topics covered:
Why Adjustments Are Needed As We Diet
Why Weight Fluctuations Happen
How I Recommend You Track Progress
When To (and when not to) Make Calorie Adjustments
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Meal prep recipe book: click here
Apply for 1-1 coaching: click here Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Ideas for protein foods: here and here What does 100g of protein look like in meals: here Meal prep recipe book: click here
Apply for 1-1 coaching: click here Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 common types of PCOS presentations and why it is fundamental to understand what type of presentation you have to ensure your treatment plan is effective. We also chat a little about my personal experience with PCOS outside the typical insulin classified PCOS diagnosis, to highlight how vital it is to have an individualized assessment combined with pathology and functional testing.
Topics covered:
- What is PCOS?
- Common symptoms
- How to get diagnosed
- The different types of PCOS and how their management styles might differ
- Diet and lifestyle strategies for PCOS
- Understanding hormone imbalance and insulin resistance
- PCOS myths
- The link between gut health and PCOS
To learn more about Carissa, or to book an assessment check out these links:
IG: @carissa_anne_nutrition
JCN clinic: https://jessicacox.com.au/theclinic/
Thank you again for tuning into the podcast and I hope you enjoyed this episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
"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's learned along the way!
We chatted about:
- Taking the risk to invest in 1-1 coaching
- Scale weight and not allowing fluctuations to ruin her day
- How it started: cardio and HIIT classes, Vs how it's going: strength training 3-4 days a week
- Getting comfortable with taking rest days
- Enjoying meals out and events while still making progress
- Mindset around food and training
- Juggling shift work and her goals
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my online clients! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 Coaching: click here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 result after trying various ebooks and challenges over the years to no avail.... Putting in the work but not getting the results that reflect that level of effort. Listen up and let me help you to understand why this happens!
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 sports science), and she took some time out to have a short catch-up with me and reflect on her journey so far.
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my clients! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Luna's transformation: check it out here and here
Apply for 1-1 Coaching: click here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 in Australia, and all around the world, who are struggling with their health via her signature Better Sleep Program – Exclusively For Shift Workers.
Topics covered:
- The negative health impacts of shift work on the body
- What can shift workers do to be healthy?
- Do naps during shift work help or make things worse?
- How to improve sleep for shift workers
- Shift work and meal timing
- Eating before bedtime: good or bad idea?
- What to eat on an overnight shift and when to eat?
To learn more about Audra check out these links:
Website: https://healthyshiftworker.com/
IG: @the_healthy_shift_worker
Book: Too Tired to Cook: The Shift Worker’s Guide to Working (And Surviving) in a 24/7 World
Thank you again for tuning into the podcast and I hope you enjoyed this episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 dieting mistakes.
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. I am so excited about this episode because the topic of sleep surfaces almost daily within my coaching group, client calls and conversations.
Topics covered:
- Stages of Sleep
- The impact of caffeine on sleep
- Circadian rhythm and sleep
- Sleep banking & sleep debt
- How much sleep we need
- The effects of insufficient sleep
- Nutrition and sleep
- Steps to improve sleep
- Strategies to fall back asleep
- Supplements for sleep
- Thoughts on sleep tracking devices
To learn more about Dr Bender’s research check out these links:
LinkedIn: linkedin.com/in/dramymbender
Twitter: sleep4sport
IG: @sleep4sport
Thank you again for tuning into the podcast and I hope you enjoyed this episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 covering today!
Studies mentioned:**High protein diet promotes for more lean mass gain and fat mass lossEffects of high-protein diets on fat-free mass
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
Get in the best shape of your life.
With the Macros Mini Cut Program, you’ll get the support, accountability, and expert coaching to eat and train in a sustainable way — without restrictive diets or spending your life in the gym. Join next week's intake of the Mini Cut program: more info here
LINKS:
Apply for 1-1 coaching: click here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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
- Nutrition for PMS & menstrual cycle health
- Nutritional deficiencies when on the pill
- Food to focus on when coming off contraception to optimize health
- Hormonal acne & supplements that help with this
- Practical tips for female health
Follow Aisling on:
Instagram: https://www.instagram.com/
Website: https://www.aoknutrition.com/
Thank you again for tuning into the podcast and I hope you enjoyed this interview episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 post diet maintenance
- your mindset around eating more food
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 physiology about how and why we may want to train differently due to our hormones, physical structure, etc. We talk about training around your cycle, overrated exercises, and what you can do to maximize your time in the gym.
You can find Kayla on instagram @kaylaleephsio and her website is kaylaleephysio.com
Thank you again for tuning into the podcast and I hope you enjoyed this interview episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Apply for 1-1 coaching: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 episode is for you.
We talk about:
- What chronic dieting is
- Why your dieting attempts are not working
- Understanding reverse dieting
- An example of what chronic dieting looks like
- What to do if this is you
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Need help with reverse dieting: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
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 body composition and her relationship with food.
Topics covered:
- Why she joined the program
- The fad diets she's tried in the past
- Her fears when considering the program (she was worried she'd have to completely change her diet)
- How she structured her meals to hit her macros
- How she went from exercising 6 days a week to 3 days while seeing better results
- Finishing the program and maintaining her results on 2100 calories
- Her advice to anyone who's feeling confused about nutrition
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my British clients! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Vicki's results: check it out here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
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 dieting cycle for good!
LINKS:
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here Leave us a review/rating: https://www.empowerher.fitness/blog/leave-a-review
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 program
- The transition to tracking macros and calories
- Things she found difficult
- Biggest lessons learned
- How she went away on holiday in week 3 and still saw results
- Her advice for getting results
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my European clients (Irene is from Germany if you couldn't tell by her accent)! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Irene's results: here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
In this episode, I am joined by Jen Dugard, who is the founder of the Body Beyond Baby movement and the creator of the Safe Return to Exercise accreditation for fitness professionals. Jen has over 13 years of experience within the Fitness Industry in a range of roles from Personal Trainer, Outdoor Group Fitness, business owner, and educator. Jen is a mum of two and her personal mission is to raise the standard of the fitness industry within the pre and postnatal space.
Topics covered:
- Jen's story and how she started working in this space
- Understanding the pelvic floor and transverse abdominis (TVA)
- What happens to the pelvic floor during pregnancy
- The issues women experience after pregnancy
- Understanding pelvic floor weakness and how to strengthen it
- Abdominal separation - what is it and how to heal it
- Why your 6-week check-up with a GP is NOT enough!
- The importance of a women's health physio
- Exercises to avoid while pregnant and postnatally
- Advice for running post-pregnancy
- When is a woman not considered post-natal
- Advice for mums of older kids who may have some of these issues
Find Jen on Instagram:
@jendugard
@safereturntoexercise
@bodybeyondbaby
LINKS:
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
My client Barbara shares her journey from overtraining and undereating; to learning the value of spending time at maintenance and training more effectively.
Over the past 6 months, Barbara's mindset around training and nutrition has transformed dramatically, and I think her story is one that will resonate with many. She shares how she went from exercising 6 days a week for up to 2 hours a day, trying to restrict calories and feeling guilty when she ate too much or ate foods she considered bad; to now training 4 days a week focusing on strength, enjoying all her favourite foods and feeling less food-focused than ever after spending time on maintenance calories.
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my European clients! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Work with me 1-1: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
So you've gone over your calories, you're feeling guilty and wondering what to do to "fix it".
This is a topic I'm so passionate about because the most important thing here is to stop expecting perfection and understand that slip-ups are part of the process. It's how we respond and move forward from this that matters.
Topics covered:
- Dieting perfectionism
- Understanding your triggers
- What to do the next day (and what NOT to do)
- Why shuffling calories around is a slippery slope
- What if you keep going over?
- There are many different ways to establish a calorie deficit
- How to find an approach that works for you
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Coaching enquiries: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
In this episode, I’m joined by a good friend of mine and fellow coach Michelle Maher, who is also Irish and living in Australia. We chatted about the things we wish we had known at the beginning of our fitness journeys and things we have learned along the way.
Topics covered:
- Learning to decipher fact from fad in the fitness industry
- Endless cardio won’t get you results
- The importance of spending time on maintenance calories
- How overtraining can impact results
- Why every coach should have a coach
- How to fast track your results by having a plan
- Lifting weights won’t make you bulky
Thank you again for tuning into the podcast and I hope you enjoyed this chat with Michelle and the Irish accents! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
LINKS:
Follow Michelle on Instagram: @michellemaherfitness My website: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here
Plateaus. They’re never fun. But they’re a sometimes inevitable part of any fat loss journey. Before you jump to the conclusion that you've hit a plateau we are going to look at what a "real plateau" looks like versus just one or two days where your weight has spiked!
Topics covered:
- How to identify a plateau
- Checking your adherence
- Energy in Vs Energy out
- NEAT
- Doing a food diary audit
- The menstrual cycle, stress and sleep
- Refeeds and diet breaks
- Reducing calories
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Website and Coaching enquiries: www.empowerher.fitness Podcast shownotes: https://www.empowerher.fitness/blog/episode25
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
This week's guest is Jordan Syatt, all the way from NYC, one of the world's most successful and best-known coaches. Jordan is someone I've looked up to in the industry for a long time and this was definitely one of the most fun interviews yet.
We chatted about:
- His coaching story- from flying around the world coaching Gary Vaynerchuk to now working online
- Fear around the scale and not letting it control you
- How to assess progress when working towards a body composition result
- Overcoming the fuck it mentality
- Why you can't fuck it up
- Balancing your relationship with food and exercise
- How to be more consistent
This one is going to provide you with MASSIVE value. Please share on your Instagram stories and tag us as I know for a fact this will help SO many people.
You Can Find Out More About Jordan on his Youtube Channel Jordan Syatt, his instagram @syattfitness and/or his Business here:
https://www.syattfitness.com/
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/blog/episode24
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Have you ever tried to eat clean to lose weight? Have you ever cut out an entire food group like carbs or sugars in the pursuit of your dream body? Or even just because you thought it was going to help you achieve a higher status of "healthiness"?
**The research has shown that this kind of black and white thinking often backfires - the more you restrict something the more you crave it.
In today's episode, I'm discussing:**
- research around forbidden foods
- why labeling food as good or bad backfires
- why there is more to health than nutrients alone
- three strategies you can use to overcome the "good food/ bad food" mindset
- how I use these strag=tgies with my clients to help them find food freedom
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Website and Coaching enquiries: www.empowerher.fitness Podcast shownotes: https://www.empowerher.fitness/blog/episode23
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
In today's episode, I'm joined by Luke Tulloch to chat all things muscle growth! Luke is a leader in the personal training industry, he has studied Neuroscience and has an innate ability to simplify the most complex health and fitness topics.
We discuss:
- how muscle grows
- accounting for recoverability and fatigue
- why we experience DOMS
- the difference between being sore after a workout and actually making progress
- low rep versus high rep training
- mechanical tension versus muscle damage
- how to train for maximum muscle gains
- rep ranges for muscle growth
- how to make your sets count in the gym
- how much volume is too much
If you are looking to upskill as a PT, or clinician I highly recommend checking out Luke's course and membership site. Click HERE to check out Luke's Membership site.
Thank you again for tuning into the podcast and I hope you enjoyed this interview episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Luke's Instagram: @_luketulloch Podcast shownotes: https://www.empowerher.fitness/blog/episode22
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
In this episode, I'm going to share some of the basics to consider when setting up a successful fat loss phase from the point of view of nutrition and lifestyle factors.
Topics covered include:
- setting your calories and adjusting them throughout your diet
- setting your macros and what to focus on
- why fibre matters
- how to eat more and lose weight
- mental readiness and dealing with hunger
- your environment
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, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/blog/episode21
Work with me: click here
Mini Cut program: more info here
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
In this episode of the podcast, I spoke to Online Coach, IFBB Bikini Competitor and Owner of @prettyprincess_fitness Maeve Kavanagh.
Maeve is another Irish online coach living in Australia and she has a real no-nonsense approach to health and fitness! She left her job as an air hostess 3 years ago to move to Perth and since then has turned one of her passion for fitness into her business.
Some of the topics we speak about include:
- Competing at bodybuilding with IFBB
- Juggling travel and a busy work schedule as an air hostess with prepping for a show
- Staying on track when traveling
- Myths in the fitness industry
- Why detoxes are not necessary
- How to get started in the gym as a newbie
Thank you again for tuning into the podcast and I hope you enjoyed this interview episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Maeve's Instagram: @prettyprincess_fitness Podcast shownotes: https://www.empowerher.fitness/blog/episode20
8 Week Female Strenght & Fat Loss: http://bit.ly/38T59Ew
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
This week's solo episode is all about metabolism and metabolic adaptation.
Most people misunderstand metabolism and often talk about it like it's something we can "boost" by eating breakfast, drinking green tea, or running faster. You've seen the articles headlined "Boost your metabolism" or "kickstart your metabolism with this tea"
In this episode, I'm going to help you understand metabolism, and how to think about it in the context of weight gain and fat loss.
Topics covered:
- what is metabolism?
- understanding BMR
- how can some people eat 2800 calories without gaining weight while others gain weight on 1400 calories?
- why lean mass (muscle) is important
- how your NEAT (incidental movement) impacts metabolism
- effects of dieting on our metabolism
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 (hopefully 5 stars!), leave a review and maybe even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/blog/episode19 Join my FREE FaceBook Group here
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness**
Today's episode is all about the psychology behind emotional eating, and how mindfulness can be used to retrain the brain and overcome self-sabotage. This is an area that I am extremely passionate about as I believe that the stories we tell ourselves can massively impact the outcome of any dietary intervention, and understanding your mindset is often the missing link in many failed dieting efforts. Emotional eating is something that many women struggle with and a topic that often comes up with my clients so if that's you then the strategies that we discuss today are certainly going to be very helpful.
Glenn Mackintosh is a weight-management psychologist and author of the best-selling book "Thinsanity". Glenn’s passion is in helping people manage their eating, physical activity, weight, and body-image and training other professionals in applying psychological principles to help clients struggling with weight concerns. Glenn is a member of the Australian Psychological Society (APS) and his research investigated psychological and social factors and weight management, he has lectured in health psychology, the psychology of eating, and sport and exercise psychology at the University of Queensland and several other universities.
In today’s episode, Glenn and I chat about a whole range of topics around the psychology of food including:
- what is emotional eating
- how to differentiate between emotional eating and binge eating
- understanding that emotional eating is a normal human behavior
- reasons why we eat when emotional, stressed, bored
- why women are more likely to succumb to self-sabotage when dieting
- Differentiating between Food Vs Mood
- Strategies to re-train the brain and not succumb to self-sabotage
- Mindset strategies to help people give up yo-yo dieting
- The dangers of social media when it comes to body image for females
- How Glenn uses psychology with his clients to develop healthy habits that last
If you enjoyed this podcast, please tag me and share it in your Instagram stories, and if you're feeling really generous perhaps even leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps increase the likelihood of other like-minded people finding the show! Don't forget to subscribe to my podcast so you never miss an episode!
Stay tuned for more podcast episodes every week!
**LINKS:
Glenn's book: https://glennmackintosh.com/thinsanity/
Code for 25% off: "EMPOWER"
Glenn's support program: http://bit.ly/2OgNSNU Podcast transcript and shownotes: https://www.empowerher.fitness/blog/episode18 Join my FREE FaceBook Group here
Website and Coaching enquiries: www.empowerher.fitness Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)**
Today's episode is all about my favourite topic- the fact that cardio is NOT necessary for fat loss.
What if I told you that fat loss and transforming your body composition is actually achieved by doing LESS or even ZERO cardio? Would you believe me?
The reality is, cardio has its benefits, but they do NOT include losing body fat or achieving a body composition transformation. In this episode, I am going to pick apart the reasons why cardio isn't essential for body fat loss, and the fact that it can be (and often is) harmful to your results.
Topics covered:
- Diet is going to be the key factor in determining whether you lose, gain or maintain weight.
- The difference between losing weight and losing fat
- Two key factors needed for body recomposition
- The interference effect
- Why using a Fitbit or cardio machine to track calories is leading you wrong
- How excess cardio can undermine your weightloss efforts in other subtle ways
- What if you enjoy cardio? And what about overall fitness?
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 (hopefully 5 stars!), leave a review and maybe even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes:*https://www.empowerher.fitness/blog/episode17* Join my FREE FaceBook Group here
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness**
In this episode, I am speaking to "The Glute Guy" aka Bret Contreras. Bret is not only the go-to guy for all things glutes, but he also has a Ph.D. in Sports Science and is a Certified Strength & Conditioning coach, researcher, author, and owner of The Glute Lab.
In this episode we discussed…
- how Bret became known as the Glute Guy and where the barbell hip thrust came from
- how he has amassed over 1 million followers on Instagram and the dark side of that
- advice for people getting started with the barbell hip thrust
- a few of his own client case studies and how glute strength can carry over to other lifts
- tackling muscle imbalances
- the role of banded glute work
- how often to train glutes
- what he sees as the most underrated glute exercise
- and how his bachelor degree in education has helped him as a coach
Hope you enjoy this episode with Bret Contreras. Personally, I can't believe that the Podcast allowed me the opportunity to chat with someone who has been a huge influence in my journey as a coach and I look forward to doing a follow-up episode in the future.
Links:
Bret can be found on Twitter @bretcontreras and on Instagram @bretcontreras1
Bret's Youtube video "How often to train glutes"
Podcast shownotes & transcription:https://www.empowerher.fitness/blog/episode16 Join my FREE FaceBook Group here
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness
Do you freak out when you are in a situation that involves eating out while you are trying to stick to a diet, track your macros and stay on track with your goals?
Well, you don’t need to stress! You can still eat out and enjoy the occasional meal at your favourite restaurant while staying on track. You just need to be smart about it!
In today's episode I talk about how to track restaurant meals, the best options to order when eating out, and a few of my tips for making smarter choices at cafes and restaurants.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 (hopefully 5 stars!), leave a review and maybe even tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes:*https://www.empowerher.fitness/blog/episode15* Join my FREE FaceBook Group here
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness**
Today I'm joined by Accredited Practising Dietitian Crystal Austin who specialises in gut health and IBS treatment.
In this episode, we chat about what exactly IBS is, why you might be feeling bloated after certain foods, and how IBS is diagnosed and treated. Listen in as we chat about how the FODMAP diet works and why you shouldn't freak out thinking that you'll have to eliminate all fun foods forever! Connect with Crystal: Instagram - @ibsfodmapdietitian
Thank you again for tuning into the podcast and I hope you enjoyed this interview episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Crystal's Instagram: https://www.instagram.com/ibsfodmapdietitian Podcast shownotes: https://www.empowerher.fitness/blog/episode14
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Are cheat meals and weekends ruining your diet? If you’re busting your ass during the week and wondering why you aren’t making progress, it could be because you are doubling your weekly calories at the weekends. This mistake is exceptionally common.
“Oh but it was a cheat day!”
Well, the only person you are cheating is yourself.In today's episode, I talk about how common this mistake is, you'll get an insight into the cheat weekends I used to have while wondering why my progress was so slow and you'll learn how you too can make your weekends work for you with my 9 tips to overcome weekend overeating.Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my Aussie clients! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating (hopefully 5 stars!), leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/blog/episode13 Join my FREE FaceBook Group here
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness**
In today's episode, I'm sharing a chat I had with my client Hannah about her journey over the last year of working together. Hannah is a mum of two, who works part-time, runs a charity AND has a hubby who owns a confectionary store (so lots of tempting goodies to resist on a daily basis!) Her story is typical of a lot of my clients - she had been focused on her fitness for some time before reaching out to me when she simply wasn't seeing the results she expected with all the hard work she was putting in. The great thing about Hannah's story is that after a successful fat loss phase, she spent the majority of last year eating at maintenance (which was around 2500 calories) while staying lean and getting stronger!
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my Aussie clients! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating (hopefully 5 stars!), leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/blog/episode12
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here Hannah's hubby's confectionery store: https://www.instagram.com/brucesuperc**
In today's episode, I discuss: what is it about 1200 calories that lures so many women into trying this to lose weight? And why is it that they cannot successfully lose weight on such low calories?
This episode will be of interest to you if you've been trying to diet on low calories for some time but you're feeling like you are spinning your wheels. I discuss a few common reasons why this approach doesn't work - and spoiler alert - it's not the reason that you might be thinking.
Thank you again for tuning into the podcast and I hope you enjoyed today's episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating (hopefully 5 stars!), leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes:*https://www.empowerher.fitness/blog/episode11*
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here**
In this episode, I interview Accredited Practicing Sports Dietitian, Aidan Muir who specializes in working with strength athletes both face to face and online through his business Ideal Nutrition. He is also known on Instagram as @aidan_the_dietitian where he shares lots of fantastic content and food comparisons. We discuss a number of topics including:
-
How common under-reporting calories really is
-
Metabolic Adaptation
-
Whether artificial sweeteners are safe to consume
-
His top supplement recommendations (and what not to waste your money on!)
-
The research behind collagen for injury recovery
-
Do fat burners actually work
-
The number one thing people need for fat loss
Thank you again for tuning into the podcast and I hope you enjoy today's episode! If you are enjoying the show, I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Aidan's Instagram: https://www.instagram.com/aidan_the_dietitian Podcast shownotes:*https://www.empowerher.fitness/blog/episode10*
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here**
Have you ever wondered HOW exactly fat loss works? I'm breaking it down for you in today's episode where you'll learn about how the body uses energy from food and what exactly happens to bodyfat when you're in a deficit.
Finally, I briefly cover the topic of exercising for fat loss results and why "the fat-burning zone" is a MYTH! "You have to work in the fat-burning zone if you want to lose weight." We've all heard that before, right? But have you ever stopped to ask what exactly that means...
Thank you again for tuning into the podcast and I hope you enjoyed today's episode! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/blog/episode9
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here**
In today's episode, I'm sharing a chat I had with my client Elena about her journey over 6 months of working together. When Elena first reached out to me she was feeling confused by nutrition, and doing lots of cardio (running 7 days a week) but still wasn't seeing the results she wanted. Over the last 6 months she has lost 16kg, we did this by cutting down on cardio and instead training 3 days a week from home, learning more about nutrition and tracking her food. Here she shares her story from her getting creative about weights when she had no equipment, to her first time lifting a dumbbell and finally learning how to eat intuitively to maintain her weight. Listen out for the contrast of Irish accents and a few good laughs!
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my Irish clients! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Elena's results: see here Work with me 1-1: click here Podcast shownotes: https://www.empowerher.fitness/blog/episode8
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
What is flexible dieting? What are macros? What difference does tracking macros make compared to counting calories?
Today's episode will answer all those questions along with explaining exactly how to set your macros. If you haven't already listened to episode 5 where I talk about calories, you will need that first in order to get your macros so go back now!
There is a FREE pdf that goes with this episode explaining how to set your macros - link below!
Thank you again for tuning into the podcast and I hope you enjoy my tips on goal setting! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/7
Website and Coaching enquiries: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
Although tracking your calories and macros is a great tool, it's not the only way to lose weight. In today's episode I'm going to tell you about the step in between and that's a non-tracking approach to fat loss. Believe it or not, when I first started my fitness journey I lost my first 8kg without tracking calories and macros! So it is possible and here's how you can do it too.
If you're someone who has always tracked their intake this might be a helpful episode to understand how to transition to a more intuitive eating approach when you have reached your fat loss goals.
There is a FREE pdf checklist that goes with this episode - link below!
Thank you again for tuning into the podcast and I hope you enjoy my tips on goal setting! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review, and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
The Australian Dietary Guidelines: https://www.eatforhealth.gov.au/guidelines Podcast shownotes and FREE pdf download here: https://www.empowerher.fitness/6
Website and coaching programs: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/empowerher.fitness Join my FREE FaceBook Group here**
In today's' episode, I'm going to explain exactly what a calorie is so that you can impress people with your scientific knowledge! I'll also be talking about why everyone has different calorie needs - have you ever wondered why some people can eat SO much and not gain weight? Or why two people of the same height can eat the same amount of calories per day, yet one person will gain weight and the other lose weight? This discrepancy comes down to all the factors that influence our unique energy needs.
Finally, I'll be explaining a really simple way to calculate how many calories you need to eat every day (whether you want to maintain or lose weight)
There is a FREE pdf that goes with this episode explaining how to set your calories - link below!
Thank you again for tuning into the podcast and I hope you enjoy my tips on goal setting! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes and FREE pdf download here: https://www.empowerher.fitness/5 8 Week Female Fat Loss Program : info here
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here**
In this episode, I explain why most New Years Resolutions FAIL and share an incredibly powerful goal-setting ritual that can transform your year and help you set and achieve your goals in 2021.
I break down exactly what to do to set yourself up for success this year and show you how to avoid the biggest downfalls that can stop you from achieving your goals.
Topics covered:
- Why New Years Resolutions Fail
- Reflecting on what worked and didn't work last year
- What are the key areas of focus in your life
- How to figure out your priorities
- Creating a week that reflects your goals
- Sunday game plan and setting your week up for SUCCESS
- The daily priority list that will change your life!
Thank you again for tuning into the podcast and I hope you enjoy my tips on goal setting! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
8 Week Female Fat Loss Program starting 11 Jan 2021: info here https://www.empowerher.fitness/januarychallenge
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here Podcast shownotes: https://www.empowerher.fitness/blog/episode4**
Here’s a short back story on my journey to where I am now and WHY I want to help other women get to this place too!
Thank you again for tuning into the podcast and I hope you enjoy hearing a bit more about my background! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/blog/episode1
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here**
In this episode, I explain the biggest mistake most people make in their rush to lose weight! And I will also share my top 5 fat loss tips.
There's a free cheat sheet to go with this episode which you can find here: https://www.empowerher.fitness/3
Thank you again for tuning into the podcast and I hope you enjoy hearing a bit more about my background! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Podcast shownotes: https://www.empowerher.fitness/blog/episode3
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here**
In this episode I chat with my client Jess about how she lost 12kg while including pizza, curries and burgers in her diet, all while training from home during lockdown. She also shares the biggest thing she has learned from our time working together.
Thank you again for tuning into the podcast and I hope you enjoy hearing a bit more about my background! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
Stay tuned for more podcast episodes every week!
**LINKS:
Jess's results: fat loss and maintenance Work with me 1-1: click here Podcast shownotes: https://www.empowerher.fitness/blog/episode2
Website: www.empowerher.fitness
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here**
Introducing The Empower Her Fitness Podcast!
A weekly podcast about simplifying the world of health and fitness for REAL LIFE results. New episodes coming 29 December 2020 and weekly thereafter.
Subscribe now!
000 - Hello I’m Aoife! I’m a qualified sports nutritionist and female strength coach - I work with women in their 20s and 30s who want to escape the fad dieting trap and get in the best shape of their lives WITHOUT spending hours in the gym or the kitchen.
**Chances are you’ve stumbled upon this podcast because you’re trying to figure out how to lose fat and keep it off, maybe you’re sick of fad dieting and the "diet starts Monday" cycle, or you’re new to macros and want to know how to get started tracking macros or you’re wondering whether you should be doing more cardio or weights to get the results you want? Well, I’ve got you covered! My goal with this podcast is to empower you with the education and tools you need to understand nutrition, get stronger in the gym, and feel confident in your body!
So let's make this happen together! Hit subscribe and tune in for a new bite-sized episode every Tuesday where I am going to simplify all things nutrition and fitness to help you achieve your goals!**
You can learn more about what I do by clicking here:www.empowerher.fitness **I hope you enjoy this trailer episode and it gives you a taste of what's to come (hint: lots of chats about donuts and chocolate as well as the healthy stuff!)
If you'd like to get the links and show notes for this episode head to:**www.empowerher.fitness/podcast