It's been a while since we shared an episode! A whole lot of life happened lately, including a BIG change - we've got fully remote and bought an abandoned house in Portugal to renovate!

Future episodes will be coming to you from The House with No Name in Central Portugal! But until then, Amy wanted to jump in and update on what's been happening and how you can keep working with us to live your best life.

Amy talks through everything you need to know about The Empower Project. We shared the test phase in previous episodes but now it is LIVE and we're ready to go with all things movement in January - doing it, fuelling it, using it to fill your cup and help you live a better life!

She also shares some tips for goal reviewing and setting before the end of the year to help you see the amazing achievements you've had in 2024.

Grab a cuppa and give this episode a lesson, then get signed up to all the tools you need for a successful January.

Right here!

Wishing you all a Happy and Healthy New Year x

---

Want to talk more?

Email: [email protected] and Amy would be delighted to talk

Or book straight into Amy's diary for a chat: https://calendly.com/empowerfitnessnutrition/30min

www.theempowerproject.co.uk

Amy is flying solo again this week as we prepare to head away to a wedding for the weekend. So this weeks topic is all about how you can prepare for success at social events or when travelling, without sacrificing your goals AND still having a great time!

(02:52) Travel Nutrition Strategies

(11:54) Preparing for Social Events

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Have questions for the pod?

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

⁠⁠[email protected]⁠⁠

---

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

Reach out to Amy directly to chat about a plan to suit your goals:

⁠⁠⁠⁠⁠⁠[email protected]⁠⁠

---

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

⁠⁠⁠https://www.youtube.com/@The.Empower.Project⁠⁠⁠

—

Find us on social media:

Instagram

⁠⁠⁠@wearetheempowerproject⁠⁠⁠

⁠⁠⁠@amygormancoach⁠⁠⁠

⁠⁠⁠@kierandouglasjones⁠⁠⁠

⁠@tomstevens59⁠

In this weeks episode Amy is flying solo and talking all about the common challenges she helps clients with.

Fitness coaching, focusing on mindset shifts, the effectiveness of shorter workouts, and the importance of variety in routines. She emphasizes the need to overcome the feeling of inadequacy in training duration and the significance of setting achievable goals. Amy also addresses the struggle with low motivation and the importance of making commitments to oneself to foster a healthier lifestyle.

(02:50) The Value of Short Workouts

(06:09) Overcoming the 'Should Do More' Mentality

(08:58) Breaking the Monotony of Routine

(11:54) Addressing Low Motivation and Commitment

---

Have questions for the pod?

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

⁠⁠[email protected]⁠⁠

---

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

Reach out to Amy directly to chat about a plan to suit your goals:

⁠⁠⁠⁠⁠⁠[email protected]⁠⁠

---

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

⁠⁠⁠https://www.youtube.com/@The.Empower.Project⁠⁠⁠

—

Find us on social media:

Instagram

⁠⁠⁠@wearetheempowerproject⁠⁠⁠

⁠⁠⁠@amygormancoach⁠⁠⁠

⁠⁠⁠@kierandouglasjones⁠⁠⁠

⁠@tomstevens59⁠

Back into listener questions in this weeks episode. We kick things off first with this weeks Jeana challenge, then get into questions.

We talk about the best way to eat your vegetables and how different ways of cooking affect how you absorb the nutrients.

Then we talk about how losing fat differs from men to women, different considerations that need to be made and why it's often much more complex as a woman.

(02:00) Jeana Challenge: Hydration

(06:50) Understanding Hydration Needs

(11:44) The Importance of Hydration in Fitness

(19:47) Vegetable Consumption: Best Practices

(41:32) Effective Diet Strategies for Women

---

Have questions for the pod?

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

⁠[email protected]⁠

---

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

Reach out to Amy directly to chat about a plan to suit your goals:

⁠⁠⁠⁠⁠[email protected]⁠

---

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

⁠⁠https://www.youtube.com/@The.Empower.Project⁠⁠

—

Find us on social media:

Instagram

⁠⁠@wearetheempowerproject⁠⁠

⁠⁠@amygormancoach⁠⁠

⁠⁠@kierandouglasjones⁠⁠

@tomstevens59

Last week we talked about HOW you can get into lifting weights and where to start. And as much as learning yourself was bottom of that list, it's still an option that you can go with.

If you are learning yourself then you'll need to write your own workouts and training programmes

Today we're talking about how you can do exactly that. How to write your own training programme.

(06:08) The Empower Project and the Wedding Series

(10:44) Focus on Veggies and Challenges

(13:06) Building a Supportive Community

(18:51) Upcoming Goals: Hydration and Vegetables

(32:44) Understanding Goals, Limitations, and Time Commitments

(33:45) Conducting a Movement Assessment

(35:01) Flexibility in Planning Sessions

(37:19) Setting Checkpoints and Creating a Macro Plan

(38:47) Testing and Tracking Progress

(43:47) Choosing Testing Movements

(52:50) The Importance of Tempo

(56:53) Determining Sets and Reps

(01:04:37) The Significance of Rest Times

(01:08:09) The Importance of Warm-Up Routines

(01:13:14) Using Effort Values or RPE

---

Have questions for the pod?

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

⁠⁠⁠⁠[email protected]⁠

---

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

Reach out to Amy directly to chat about a plan to suit your goals:

⁠[email protected]⁠

---

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

⁠⁠https://www.youtube.com/@The.Empower.Project⁠⁠

—

Find us on social media:

Instagram

⁠⁠@wearetheempowerproject⁠⁠

⁠⁠@amygormancoach⁠⁠

⁠⁠@kierandouglasjones⁠⁠

@tomstevens59

This weeks episode is all about HOW to start lifting weights!

We've talked at length and frequency about why you should be regularly lifting weights but today, we're talking about HOW you can start lifting weights, what to consider when you're looking at getting a coach and how you could learn to lift weights on your own.

(00:00) Overcoming the Fear of Starting to Lift Weights

(13:13) The Importance of Having a Coach or Mentor

(18:10) Learning Proper Technique from the Beginning

(24:22) The Benefits of Online Coaching

(35:51) Starting the Journey of Lifting Weights

(46:54) The Benefits of Working with a Coach

(53:31) Self-Guided Learning and Trusted Resources

---

Interested in being part of the Empower Project Community?

As we talk about in this episode, we're running the first test of our Empower Project community for women over 30 in September. Sound like something you want to be part of?

Drop an email to Amy, let her know you're interested.

It's compeltely free for the month, only thing we ask is you engage and give us feedback!

⁠⁠⁠[email protected]⁠⁠⁠

---

Have questions for the pod?

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

⁠⁠[email protected]⁠⁠

---

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

Reach out to Amy directly to chat about a plan to suit your goals:

⁠⁠⁠[email protected]⁠⁠⁠

---

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

⁠https://www.youtube.com/@The.Empower.Project⁠

—

Find us on social media:

Instagram

⁠@wearetheempowerproject⁠

⁠@amygormancoach⁠

⁠@kierandouglasjones⁠

More muscle = more health, especially when it comes to lowering the likelihood of insulin resistance and T2 diabetes.

Having more muscle and strength is a great protector of health as you age, for reasons you may not actually think about first hand. It's not all about looks!

Speaking of building muscle, we also talk through how much protein you need each day to make sure you are actually fuelled to build muscle and gain strength. As well as a few ways you can make sure you're getting that amount.

---

Interested in being part of the Empower Project Community?

As we talk about in this episode, we're running the first test of our Empower Project community for women over 30 in September. Sound like something you want to be part of?

Drop an email to Amy, let her know you're interested.

It's compeltely free for the month, only thing we ask is you engage and give us feedback!

⁠⁠⁠[email protected]⁠⁠⁠

---

Have questions for the pod?

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

⁠⁠[email protected]⁠⁠

---

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

Reach out to Amy directly to chat about a plan to suit your goals:

⁠⁠⁠[email protected]⁠⁠⁠

---

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

⁠https://www.youtube.com/@The.Empower.Project⁠

—

Find us on social media:

Instagram

⁠@wearetheempowerproject⁠

⁠@amygormancoach⁠

⁠@kierandouglasjones⁠ 

⁠@tomstevens59⁠

This weeks episode, we're talking about strength training and the hugely positive impact it has on lowering all cause mortality rates.

We also do a little recap on Amy & Kierans' 90 day marathon challenge

Here's the full marathon day video: https://youtu.be/jsZUyRihpw8?si=_Q3Ct9Gu6TE-gQa6

Then dig into we think could be the cause for the UK recently overtaking the USA in adult obesity rates.

(05:34) Exploring Lidl Supermarkets in Different Countries

(14:42) Nutrition Strategies for Long Distance Running

(32:07) The Link Between Low Strength and High Mortality

(35:10) The Importance of Strength Training for Women Over 30

(40:19) The Threshold to Building Muscle and Increasing Strength for Women

(42:51) The Impact of Lifestyle and Stress on Obesity Rates

(50:15) Finding a Good Coach for Effective Strength Training

(52:55) The Importance of Community and Social Interactions in Health

---

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

⁠[email protected]⁠

---

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

Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great!

https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme

—

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

https://www.youtube.com/@The.Empower.Project

—

Find us on social media:

Instagram

@wearetheempowerproject

@amygormancoach

@kierandouglasjones 

@tomstevens59

Another two great listener questions in this weeks' episode!

We start with talking about how to adapt training and specifics around training for women over 35 and in the peri-menopause stage of life.

We talk about the best way to train when in peri-menopause, as well as how you might adapt your current training if you're starting to struggle more than you were previously.

Then the second half, we dig into a question about trying to get into shape in the next 6 weeks. We talk through whether it's possible, then how you might do it (Hint: There ISN'T a sustainable way to do it in 6 weeks!)

(00:00) Intro and Marathon Recap

(11:15) How Training Affects the Body as We Age

(17:55) The Importance of Adjusting Training Strategies

(26:34) Balancing High-Intensity and Low-Intensity Workouts

(35:04) Getting in Shape for a Holiday in Six Weeks

(43:37) Building Sustainable Habits for Long-Term Results

---

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

⁠[email protected]⁠

---

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

Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great!

https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme

—

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

https://www.youtube.com/@The.Empower.Project

—

Find us on social media:

Instagram

@wearetheempowerproject

@amygormancoach

@kierandouglasjones 

@tomstevens59

We get right into two meaty listener questions this week!

We kick things off talking about MyFitnessPal and tracking macros. We did into the pitfalls with the number of calories it provides depending on your goals, whether weight loss or muscle building. Then talk through how that drastically differs compared to the system we use with our clients to give a marker to work from.

Then we get into a question on consistency. One of our clients was proud of their consistency of effort and action, but had yet to really see the benefit of the effort they had put into their nutrition, training and lifestyle changes.

We cover setting expectations, and how to manage feeling like the progress isn't there yet!

Timestamps:

00:00Introduction and Gina Challenge

(05:19) Listener question 1: Is MyFitnessPal Calorie Recommendation Accurate?

(23:20) The Limitations of Calorie Tracking Apps

(29:03) The Importance of Context in Calorie Needs

(37:38) The Benefits of a Habit-Based Approach to Nutrition

(41:46) The Impact of Processed Foods

(47:10) Listener question 2: What to do when you're proud of your consistency, but you're not yet seeing the results

(50:56) Creating Space and Setting Realistic Expectations

(58:54) Strategies for Self-Care and Time Management

---

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

⁠[email protected]⁠

---

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

Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great!

https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme

—

The Empower Project

Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!

https://www.youtube.com/@The.Empower.Project

—

Find us on social media:

Instagram

@wearetheempowerproject

@amygormancoach

@kierandouglasjones 

@tomstevens59