Empower Fitness and Nutrition Podcast

Empower Fitness and Nutrition

We help successful women in their mid-40s who’ve spent years climbing the career ladder, only to realise their health and body have taken the backseat. Many feel worn down by the old “eat less, train harder” approach—tired, sore, and frustrated that what used to work no longer does. Together, we create a new way forward with simple, repeatable habits, smarter strength training, proper fuelling, and nervous system support so they can reclaim their energy, feel at home in their body again, and enjoy life beyond work.

  1. Apr 24

    57. Building Repeatable Habits with Jon

    I loved recording this episode with Jon. Knowing the journey he has come on from work and stress ruling his daily and weekly actions - Thursday night whisky, takeaways and skipped gym sessions. To hitting some of his lifetime PBs and losing 15kg in his 40s. Health and fitness are now a big part of his life, but in a way that he can keep repeatable, enjoyable and not his whole life. Jon really keeps it real and honest in this episode and I'm so grateful for his time to chat and share. Give it a listen! And if you too want to start your nutrition journey - join our free workshop on Wednesday 29! https://www.eventbrite.co.uk/e/strong-without-doing-more-free-workshop-for-women-tickets-1987505391127?aff=oddtdtcreator #clienttransformation #habits #nutrition

    1 hr

  2. Apr 17

    56. From a daily snack to full circle nutrition

    Just a short one from me today. We often try to over complicate our nutrition. Instead of looking at the lowest hanging fruit, the easiest place to start, and the smallest shift we can make. It doesn't need to be about huge changes that become unsustainable. But the path of least resistance. Recently my focus has been on mid day energy and nourishing snacks, which has led me down a rabbit hole I never expected. Want to talk about how you can make small shifts? Join my next workshop - Strong without doing more - https://www.eventbrite.co.uk/e/strong-without-doing-more-free-workshop-for-women-tickets-1987505391127?aff=oddtdtcreator #nutrition #smallchanges

    13 min
  3. 55. Quoc's Journey from superficial goals that didn't stick, to real health

    Feb 18

    55. Quoc's Journey from superficial goals that didn't stick, to real health

    This episode was awesome to record with my client, Quoc. From a life that centred around work, pushing hard to climb the ladder - between long hours, work socials, regular drinking and smoking as a way to escape stress. To now. Balancing work with spending time with friends at CrossFit and learning what healthy actually means to him. His transformation with making habits really 'sticky' as they say in tech, so that it has just become part of his autopilot mode. It truly was a pleasure to hear about his journey from starting fitness, giving up smoking and finding movement that means something to him. If you want to jump in and start where Quoc did, email amy@empowerfitnessnutrition.co.uk to join our six week nutrition kickstart! #clienttransformation #nutrition #transformation

    1h 1m
  4. 54. Side stepping from socials

    Feb 10

    54. Side stepping from socials

    Today Amy talks about some of the shifts she is making to feel more aligned - instead of forcing certain kinds of work, she is leaning into rest and fun activities. Especially through this stormy season in Central Portugal and through transition in life. The last few weeks have been a reminder to listen to the seasons, as our needs often reflect the weather and changes. Our need to rest up and rid baggage in winter, so we have energy to flourish and grow in summer. If you want help tuning into your nervous system, email amy@empowerfitnessnutrition.co.uk And if you want to check out the office/creative space renovation, watch on YouTube - https://www.youtube.com/@TheHousewithNoName #nervoussystem #seasonchange #winter #seasonalaffectiveness

    21 min
  5. 53. New Year, New Me Can Get in the BIN

    Jan 12

    53. New Year, New Me Can Get in the BIN

    Amy talks about why January may not be the time to jump both feet into a new goal, resolution or transformation. In reality, our bodies are craving and structure, not big changes or restriction - think about it, we're in the middle of winter. Instead using this month to establish routine, compassion and a realistic baseline can set you up for great change from February onward. If you're an active woman and you're struggling with seeing change even though you're doing all the right things. Join our workshop on Sunday 18 January at 6pm. Amy will share more of her journey with never feeling enough and changing that to setting boundaries, doing the inner work and making decisions that align with her goals. Plus the steps that you can take to do the same! Sign up here - totally free - https://www.eventbrite.co.uk/e/strong-without-doing-more-free-workshop-for-women-tickets-1979969245312?aff=oddtdtcreator Got questions or want 1:1 support? amy@empowerfitnessnutrition.co.uk Follow us: https://www.instagram.com/empower.fitnessnutrition/

    21 min
  6. 52. From Fasting to Freedom: Ty's Fitness Transformation

    Jan 9

    52. From Fasting to Freedom: Ty's Fitness Transformation

    In this episode, Amy interviews Ty, a former client who shares his transformative journey from struggling with his weight and relationship with food to achieving a healthier lifestyle. Ty discusses his initial struggles, the importance of support, and the mental shifts he experienced throughout the process. He emphasises the significance of preparation, the role of a healthy relationship with food, and how strength is now defined by his ability to live life fully. Ty's story serves as an inspiration for anyone looking to make positive changes in their health and wellness. Ty started his journey at 148 kilos and aimed to lose 100 pounds in a year.He struggled with his relationship with food and sought help to maintain his weight loss.Fasting helped him lose weight, but he needed guidance on sustainable eating habits.Ty wanted to feel more agile and mobile, comparing his goals to being like a cat.He realized the importance of preparation in managing his diet and social situations.Support from Amy helped him navigate setbacks and maintain a positive mindset.Ty discovered that strength means being able to live life fully and enjoyably.He learned to enjoy food without guilt and to prioritize nutritious meals.The journey taught him that he could achieve his goals and enjoy the process.Ty's transformation inspired him to consider a career change and pursue new interests. Timestamps: 00:00Introduction to Transformation Journey 05:12Starting Point: Life Before Coaching 10:28The Decision to Seek Help 15:56Building a Healthy Relationship with Food 20:30Navigating Social Situations and Food Choices 25:13Overcoming Setbacks and Challenges 30:18Discovering Personal Strengths and Achievements 33:21The Journey of Transformation 36:02Overcoming Fears and Embracing Change 39:25The Impact of Support and Community 41:21Empowerment Through Self-Discovery 45:03The Importance of Self-Compassion 48:27Finding Strength in Everyday Life 50:27Learning and Growing Through Challenges 53:29Redefining Strength and Living Fully #transformation #fitnessjourney #nutrition #coaching #relationshipwithfood #personalgrowth #health #mindset #support #lifestyle changes

    54 min

  7. 12/18/2025

    51. 3 ways to care for yourself this Christmas

    Late to the party or right on time? You've either said no so many times this December that you're about to crash and burn. Or you've already got so hard on YOLO life that you're about to test the theory. Three tips to keep you moving, eating and thinking clearly with all the food noise and indulgent expectation. Empower Fitness & Nutrition is about helping women to feel their best self, fuel pride and self discovery that last a lifetime. With the right fuel, movement and a calm nervous system - you can do anything! #nutrition #mindset #nervoussystem #christmas #femalehealth

    31 min
  8. 50. Looking After Yourself When Life Demands Everything

    11/14/2025

    50. Looking After Yourself When Life Demands Everything

    We put a roof on our house! Words I never thought I'd say, but we did it. I mostly spent time on the floor, handing things up to Kieran and being stressed he'd fall off the roof and die. But he didn't and I did eventually climb up. It got me thinking about deadlines, life and caring for yourself through the busy times, so that's what a lot of today is about. How to see the signs of your dysregulation and care for yourself in the simplest way, so you don't have a big mess to clear up later. Plus some general updates of things that have been happening lately, including joining the ADHD in Women conference that Seed Talks hosted a couple of weeks ago. Want to hear more about these topics? Let me know! amy@empowerfitnessnutrition.co.uk @amygorman__

    24 min
See All (58)

Trailer

About

We help successful women in their mid-40s who’ve spent years climbing the career ladder, only to realise their health and body have taken the backseat. Many feel worn down by the old “eat less, train harder” approach—tired, sore, and frustrated that what used to work no longer does. Together, we create a new way forward with simple, repeatable habits, smarter strength training, proper fuelling, and nervous system support so they can reclaim their energy, feel at home in their body again, and enjoy life beyond work.

Information