23 episodes
Empower Fitness and Nutrition Podcast Empower Fitness and Nutrition
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- Health & Fitness
Empower Fitness & Nutrition is about helping people feel strong, in control, confident to say no to things they don’t want to do, feel confident to say yes to things that scare them a little.
We work with regular people to have a stronger, fitter, healthier and better life. We help people live a life with more fun, understand more about their body and what it can do when they work with it rather than against it. We help people build confidence, build strength and build muscle. We help set people up to achieve things beyond what they thought they previously could.
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22. How to lose fat in a realistic and sustainable way. Sleep and it's affects on fat loss and How to control your environment for better fat loss
Fat loss is often one of the main goals for a lot of people. There are ways to do it that are unsustainable, and ways to do it quickly and ways to do it sustainably.
Today we're talking about how you can lose fat in a realistic and sustainable way.
We talk through practical steps you can take to actually make positive change towards fat loss and set yourself up for long term and sustainable lifestyle change.
Note on this episode, it was recorded back in late March 2024.
(02:49) Understanding the Basics of Fat
(06:04) The Science Behind Fat Loss
(08:01) The Importance of Energy Balance
(11:24) The Role of Mindset in Fat Loss
(33:36) The Impact of Sleep Deprivation on Fat Loss
(39:22) Controlling your Environment for Healthy Choices
(49:25) The Importance of Whole Foods
(56:08) Small Actions and Consistent Habits
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More Free Resources!
We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads
Recipes: https://www.empowerfitnessnutrition.co.uk/recipes
Guides & E-Books: https://www.empowerfitnessnutrition.co.uk/ebooks
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Have questions?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Book a free intro call here:
https://calendly.com/empowerfitnessnutrition/30min
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Empower Fitness & Nutrition Online
Join our training app.
Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle!
Try out free for 7 days:
https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online
—
Find us on social media:
Instagram
@empower.fitnessnutrition
@amygormancoaching
@kierandouglasjones
@tomstevens59 -
21. Training and nutrition considerations during menstrual cycle, Where to start when making lifestyle changes, What to do when you're not making strength gains
Back with another discussion, this time we kick things off talking about some new research around the difference in training response from men to women, and just how much each needs to do to actually get the health benefits.
Then we get into listener questions, starting off with where to start when making lifestyle changes when you feel overwhelmed.
Amy then takes us through training and nutrition considerations for women during menstrual cycles, including what you should really care about.
We close with talking about what you should do when you're struggling to actually see strength gains.
(00:00) Introduction
(22:22) Overcoming Overwhelm and Getting Started
(35:00) Optimizing Training and Performance with the Menstrual Cycle
(49:45) The Importance of a Structured Training Program for Strength Gains
(53:31) Nutrition and Recovery: Supporting Training Progress
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More Free Resources!
We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads
Recipes: https://www.empowerfitnessnutrition.co.uk/recipes
Guides & E-Books: https://www.empowerfitnessnutrition.co.uk/ebooks
---
Have questions?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Book a free intro call here:
https://calendly.com/empowerfitnessnutrition/30min
—
Empower Fitness & Nutrition Online
Join our training app.
Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle!
Try out free for 7 days:
https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online
—
Find us on social media:
Instagram
@empower.fitnessnutrition
@amygormancoaching
@kierandouglasjones
@tomstevens59 -
20. How to maintain your nutrition when travelling, how often should you take rest days, how much lifting should you do to build strength?
We cover a varied selection of topics on this weeks episodes. We kick things off talking about how you can manage your nutrition, and make better choices whilst travelling. We work with a huge number of clients that travel frequently for work, so we talk through some the strategies we help them implement.
Rest days is a super common question we get asked, and one of the most under-utilised things in training. We talk through how many rest days you should be having each week to maximise your results from the training that you're doing.
Then we close talking about strength. How many days per week should you be lifting weights, to be able to build strength? We answer depending on different goals, experience and the clients that we work with.
---
More Free Resources!
We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads
Recipes: https://www.empowerfitnessnutrition.co.uk/recipes
Guides & E-Books: https://www.empowerfitnessnutrition.co.uk/ebooks
---
Have questions?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Book a free intro call here:
https://calendly.com/empowerfitnessnutrition/30min
—
Empower Fitness & Nutrition Online
Join our training app.
Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle!
Try out free for 7 days:
https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online
—
Find us on social media:
Instagram
@empower.fitnessnutrition
@amygormancoaching
@kierandouglasjones
@tomstevens59 -
19. Eating out and still being “healthy”, building strength and doing cardio at the same time, how to get more protein at breakfast
Back in for more listeners questions with a really good mix of both training, nutrition and mindset in this one.
We kick things off with talking about eating out. We work with a lot of people for whom eating out multiple times each week is an un-avoidable part of their job, so we've helped build strategies for this with so many of our clients.
We then get into how you can build strength, and build your cardio / fitness levels at the same time, and how your training can be setup to allow you to do that! Yes it is possible, concurrent training is definitely a viable way
We tangent off slightly into talking about what being "Fit for Life" really means, what markers we use for measuring whether a client is fit for life. As well as how you can train to get yourself there.
We finish with talking about protein for breakfast. This is often one of the most asked questions we get when it comes to nutrition. We talk through why it helps massively regardless of whether you're aiming for fat loss or muscle gain. And suggest some ways you can get more protein in your own breakfast!
(02:18) How to eat out and still reach your goals
(13:03) Why you should balance strength training with cardio
(29:53) How to balance strength training and cardio to get strong and build your fitness
(35:39) What does being fit for life mean, and how should you train to be fit for life
(38:38) How to get more protein for breakfast
---
More Free Resources!
We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads
Recipes: https://www.empowerfitnessnutrition.co.uk/recipes
Guides & E-Books: https://www.empowerfitnessnutrition.co.uk/ebooks
---
Have questions?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Book a free intro call here:
https://calendly.com/empowerfitnessnutrition/30min
—
Empower Fitness & Nutrition Online
Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle!
Try out free for 7 days:
https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online
—
Find us on social media:
Instagram
@empower.fitnessnutrition
@amygormancoaching
@kierandouglasjones
@tomstevens59 -
18. Making small changes for BIG results, embracing failure as a learning opportunity and being open to trying new things | Dafinka's Story
In this episode Amy chats with one of our long term clients Dafinka, about her journey into nutrition and training, where she started to where she is now and everything achieved along the way.
Dafinka started just out of the pandemic and talks through her early stages in training then takes us through the long term habits she's built, understanding the power of being consistent and how she prepared for her wedding (Without making sacrifices!)
The change in mindset Dafinka has made since starting to work with Amy has been huge. Extended well beyond just training and nutrition, and well into her personal and professional life outside of the gym! She now looks at failure as an opportunity for growth, and approaches change with curiosity and a willingness to learn and try.
This episode is a good one!
Enjoy....
(00:00) Introduction and Background
(02:58) Starting Training and Previous Attempts
(06:11) The Importance of Nutrition and Meal Proportions
(09:24) Tracking Meals and Recipe Experimentation
(12:47) Challenges and Strategies for Maintaining Healthy Habits
(21:19) Maintaining Healthy Habits During Special Occasions
(24:57) Preparing for the Wedding
(29:32) Ingrained Healthy Habits and Future Goals
(33:43) The Power of Small Steps and Consistency
(36:18) Embracing Failure as a Learning Opportunity
(39:14) Trying New Things and Approaching Change with Curiosity
(44:47) The Importance of Accountability and Self-Reflection
(48:01) Seeking Help and Support in the Journey
(51:39) The Cumulative Effect of Small Changes
(53:38) Breaking Down Problems into Manageable Pieces
(57:48) The Value of a Growth Mindset
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More Free Resources!
We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads
Recipes: https://www.empowerfitnessnutrition.co.uk/recipes
Guides & E-Books: https://www.empowerfitnessnutrition.co.uk/ebooks
---
Have questions?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Book a free intro call here:
https://calendly.com/empowerfitnessnutrition/30min
—
Empower Fitness & Nutrition Online
Train with us, online! Choose your programme that best suits your goals, experience and available equipment. Then start building muscle, gaining strength and improving your fitness.
Try out free for 7 days:
https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online
—
Find us on social media:
Instagram
@empower.fitnessnutrition
@amygormancoaching
@kierandouglasjones
@tomstevens59 -
17. Are carbs bad for you, what to do when struggling to stick to training, post workout window of gains and hidden calories
We're on the move! This one was recorded on the move to Scotland where we're spending the next month....
So we made use of the time on the drive, and dug into some questions sent in on Instagram!
We hit a broad range in this one, opening with what to do if you find it hard to stick to training consistently, giving our recommendations on the best way to train as well as our experience.
Then we get into the nutrition side of things, and answering a common myth around carbs being the cause of fat gain. We close out with talking about the well known post workout "window of gains" and the actual real affect it has, along with where you can be consuming "hidden" calories without even thinking about it, and how to spot and change these things in your lifestyle
(00:00) How to stick to exercise consistently
(20:24) Are carbs really bad for you? And do they cause fat gain?
(32:03) The post workout window of gains. How much affect does it really have? And do I need to eat immediately after a workout
(40:39) How to avoid hidden calories in your lifestyle
(53:29) Why you should, and how you can eat slowly and mindfully
(59:36) Making conscious choices when eating out
---
More Free Resources!
We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads
Recipes: https://www.empowerfitnessnutrition.co.uk/recipes
Guides & E-Books: https://www.empowerfitnessnutrition.co.uk/ebooks
---
Have questions?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Book a free intro call here:
https://calendly.com/empowerfitnessnutrition/30min
—
Empower Fitness & Nutrition Online
Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle!
Try out free for 7 days:
https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online
—
Find us on social media:
Instagram
@empower.fitnessnutrition
@amygormancoaching
@kierandouglasjones
@tomstevens59