Empower Hour With Carla Rush

Carla Rush
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Welcome to the Empower Hour podcast! This is safe space where you and I can have a woman-woman chat about all things health and fitness, and have a laugh along the way!

  1. 2D AGO

    Ep. 61 - Introducing The Freedom Formula: The End of Start-Again-Monday

    I'm finally pulling back the curtain on The Freedom Formula 😍 After months of creation, and pouring everything I wish I'd had during my fitness journey into this, it's here ❤️‍🔥 In this episode, I am walking you through: Why I built The Freedom Formula (and the gap in the fitness industry that screams it's needed)What's inside: 20+ modules across The Never Start Monday Method + Body Image BreakthroughWhy this is nothing like anything you have tried before when it comes to diet and body confidence Who it's for (and who it's not for)How it works (self-paced, no monthly subscription) To join The Freedom Formula, click here. For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬 If you have any questions about The Freedom Formula, msg me on instagram ➡️ ⁠@carlarushcoaching⁠ 🫶🏻

    17 min

  2. FEB 14

    Ep. 60 - Why Perfectionism Isn't The Superpower You Think (& How It Drives Binge-Restrict Cycles)

    If you’re stuck in the restrict–binge cycle, constantly “starting again Monday,” or swinging between being completely on track and completely off the rails — this episode is going to call you out (in the best way😘). This week we're unpacking it all 👇 The sneaky ways perfectionism shows up with calorie tracking, food planning, and deciding a whole day is "ruined" over one biscuitSigns perfectionism is what's triggering your overeating/ "I'll start again Monday" cyclesThe psychology behind why perfectionism developsThe real reason behind all-or-nothing thinking (it's not just high standards)Why letting go of perfectionism doesn’t mean lowering your standardsWhy society rewards perfectionism — and the quiet cost nobody talks aboutThe link between "perfect" dieting and binge-restrict cycles And I'm also sharing lessons from my own perfectionist journey — from chasing A*'s to how all-or-nothing thinking almost broke my relationship with food in my late teens and early 20s, and what travelling SE Asia taught me 🌍 Episode 39 - How To Stop All-Or-Nothing Thinking With Imperfect Action is your key to breaking free from perfectionism with food, exercise and habits — without lowering your standards. 🚨 NEXT WEEK I'm announcing something built specifically for the all-or-nothing thinker! Join my email list to get an exclusive one-time early bird offer — only available Feb 21st–Feb 23rd 👉 Click here for my website and coaching info. For coaching enquiries/questions - Message me on WhatsApp 💬 Instagram ➡️ @carlarushcoaching 🫶🏻 Don't forget to follow so you don't miss future episodes on improving your relationship with food and your body, and rate the podcast ⭐️⭐️⭐️⭐️⭐️ Love ya! 🫶🏻

    23 min

  3. JAN 31

    Ep. 59 - I’m Running the Belfast Marathon for Action Cancer: Here’s My Prep Strategy

    I’m running the Belfast Marathon on May 3rd!! 🏃🏼‍♀️ And today I’m taking you on the journey with me! We’re talking about what marathon prep actually looks like when you support performance, recovery and your relationship with food. I’ve ran 3 half marathons and 1 full marathon to date (with many more races in store for 2026 👀).As a nutritionist and online coach who has done this before, I am sharing my training and nutrition strategy between now and race day. Borrow what helps 😘 I'm sharing: How I’m structuring my running week (and why I’m not married to rigid plans)How I gauge calorie/energy needs to make sure I'm supporting the trainingExactly how I’m fueling long runs, easy runs, and rest daysThe body image side of marathon prep and why weight loss should NOT be the goal For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening Click here to support my run for Action Cancer ❤️

    20 min

  4. JAN 26

    Ep. 58 - The Hidden Cost of Fitness Photoshoot Prep on Body Image & Relationship With Food

    So… I got my pole shoot photos back 🕺🏻 and I’m a lil obsessed 😌 Feeling proud of my pole pics got me thinking about the other kind of photoshoots that are big in the fitness world… and yep, it fully reinforced how I feel about them. This episode is about fitness and physique photoshoots, what they actually require behind the scenes, and why they so often do more damage than good when it comes to body image, food, and your headspace. We’re chatting: What fitness photoshoot prep really involves (and why it’s so extreme)Why body image often gets worse with a shoot, not betterHow photoshoots can fuel restrict-binge cyclesThe red flags that a fitness photoshoot is a bad idea for you right nowWe're also talking about how to support yourself through this choice and things you need to know first. For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate ⭐⭐⭐⭐⭐ and share the episode with someone who could benefit from listening ❤️

    15 min

  5. JAN 17

    Ep.57 - Rejecting Your Body Keeps You Stuck + How to Unblock Real Change

    Raise your hand if you’ve ever said: "When I lose the body fat, then I will…" “.. go on the date. Book the holiday. Join the dance class.” ✋ We really need to stop treating our lives like a waiting room! On this week's episode, I’m sharing some behind-the-scenes tea from my workshop last weekend. We got into the nitty-gritty of Body Acceptance and why it’s actually the secret sauce to getting results! If you think acceptance means "sitting on the couch eating crisps forever"-I promise, it’s not that. In this episode, we are breaking down The Paradox of Change and why this is the missing piece to your progress. 💃 The Waiting Game: Why putting your life on hold is officially OUT this season.🛑 Acceptance vs. Shame-based motivation**:** Why bullying yourself into shape is a strategy that belongs in the bin. I’m talking - ”I need to be mean to myself so I stay motivated” 💩🪦 Grieving the Fantasy: How to mourn the "Perfect Body" illusion so you can finally unblock the real change and results that have felt out of reach for years. This episode is a big warm hug for your brain. Tune in! 🥂 I’ve set a challenge at the end of this episode—let me know what you decide by messaging me below! ❤️‍🔥 If this one resonated, you will love this:Ep. 47 - Why You'll Never Arrive At Your ‘Goal Body’ (& What To Do Instead) For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

    11 min

  6. JAN 10

    Ep. 56 - The Problem With Running for Fat Loss

    Welcome back! I’ve been getting so many questions about running and fat loss lately — especially with more of my clients training for races and my own 2026 goal to run more. The problem?People are mixing fat loss conversations, performance goals, and diet culture rules… and ending up confused, injured, or stuck. In this episode, we’re chatting: The risks of running under-fuelled (stress fractures, RED-S, muscle loss) The energy mismatch that often causes people to maintain or put on weight while running Why fat loss is a terrible motivator for runners Why more mileage doesn’t equal better health — especially for women How to approach running in a way that actually supports your body and mind Running can be incredible for your body and mind — don’t let diet culture ruin it before you’ve even given it a proper chance. 👉 Click here for a previous episode where I do a deeper dive into running. For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

    12 min

  7. 12/31/2025

    Ep.55 - Let’s Set 2026 Goals You Won’t Quit by February

    How was your year??! There’s something so refreshing about heading into a new year, and goal-setting is my favourite part! Today I’m taking you through how to reflect on 2025 and set goals that MATTER TO YOU for 2026 to make it your best year yet! Goal-setting questions listed at bottom👇🏼 We’re talking about: Why most goals/resolutions fail by February so you know what NOT to doHow to align goals with your values so you don’t give up when you things get challengingUsing input goals to become - so you’re not obsessing over outcomesA simple, step-by-step way to set realistic goals that fit your energy, body, and season of lifeLet me know what goals you set for 2026 so I can back you!! ❤️‍🔥 For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

    43 min

  8. 12/20/2025

    Ep. 54 — You're Using Comparison Wrong: What to Do Instead This Christmas

    It's that time of the year again 🥂 Where everyone shares their highs of 2025 and I am ALL FOR IT 🥳 But if you find yourself in the comparison trap every Christmas & New Years thinking "Why have I achieved so little compared to everyone else?? I failed at 2025 😪 " - this episode will have you thinking differently. Learn: Why comparison spikes at Christmas so you can stop blaming yourself and start responding differentlyHow comparison fuels body image struggles, food guilt, and binge–restrict cyclesSee through the “before & after” and highlight-reel trap so Instagram stops hijacking your confidence and motivationReframing comparison into a tool for growth, not shame to reach your full potentialStep-by-step process to catch, challenge, and redirect comparison in real time to stop self-sabotage and be kind to your bodySave this episode to come back to over New Years when the “BeSt YeAr EvR” posts come flooding in 😉 For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

    24 min
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Welcome to the Empower Hour podcast! This is safe space where you and I can have a woman-woman chat about all things health and fitness, and have a laugh along the way!

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