This one is a GOOD one! Mixed questions this week so we start out with what you should do if you've been in a calorie deficit for a long time, and it's starting to get harder and harder to stay with it.

Amy talks us through strategies you can use to keep yourself sticking with it so you don't have to just sheer will-power your way through (P.S this isn't always the right way!)

Then we dig into how you can make sure you're at least maintaining strength and muscle whilst doing more running. Amy and Kieran talk about what they're doing to actually gain strength and build muscle whilst training for their 90 day marathon challenge.

Then Tom takes us on a real deep dive into gymnastics! How to improve your gymnastics, the spectrum of progression in gymnastics for CrossFit and how you should improve your gymnastics for CrossFit too.

Couple of technical difficulties in this episode, but we've cleaned things up as much as possible so it doesn't affect the listening experience too much. We wanted to keep this episode in, even with the difficulties because the depth of answers in this one were really great!

---

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

@empower.fitnessnutrition

@amygormancoach

@kierandouglasjones 

@tomstevens59

We've got a few things YOU can get involved in to kick off this episode. Amy is hosting a series of LIVE talks that you can jump into for free and pick up the exact strategies we use with our clients to help them with their nutrition, training and lifestyle

5 simple healthy habits for life - Monday 8th July, 12:30pm

Book your spot: https://mailchi.mp/empowerfitnessnutrition.co.uk/zoom-july-8th-5-habits

Simple Summer Nutrition - Thursday 11th July, 12:30pm

Book your spot: https://mailchi.mp/empowerfitnessnutrition.co.uk/july-11th-simple-summer

Live Q&A, this is basically a live podcast where you can ask all your quesitons! - Sunday 14th July, 5pm

Book your spot: https://mailchi.mp/empowerfitnessnutrition.co.uk/july-14th-live-qa

In this episode we're back into listeners questions!

We kick things off with a really common one. The fat free versus full fat yogurt debate. Amy answers from the perspective of a number of different goals and how you should decide which is the best option for you.

Then we chat through motivation for training and some strategies you can use to motivate yourself and make sure you're actually enjoying the training that you're doing.

Then we close off talking about how you can improve your recovery from your training. The benefits and negative affects of things like ice baths and massage, as well as the real big rocks that determine how well you recover from training.

---

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

@empower.fitnessnutrition

@amygormancoaching

@kierandouglasjones 

@tomstevens59

We're talking all things fasted training, fasted cardio and fasted lifting. And why it's not the path to your goals.

We kick things off with a quick intro and talk about our brand new YouTube channel: The Empower Project - We released our FIRST video this week! (You can grab the link below!)

Then we dig right into why fasted cardio isn't the path to your goals and what really happens when you train without eating, how it affects your performance and why you're going to get worse results and output.

Then we finish with talking through how you can fuel your training, have energy, and increase your performance by eating effectively before your training.

We talk about how you can make sure you're fuelled, whether you're training early in the morning, a lunch time warrior or the evening is your training time.

(00:05) The Empower Project: Our new YouTube channel!

(03:00) Why fasted cardio isn't the route to your goals

(13:19) What really happens to your performance when you don't eat before training

(28:00) How to properly eat to fuel your training

---

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

@empower.fitnessnutrition

@amygormancoaching

@kierandouglasjones 

@tomstevens59

Today we've got a little update on some of our own training, whilst we also talk about building strength and endurance at the same time.

The reason we're digging into this today is because Amy and Kieran and exactly proving this right now!

They're 45 days into a 90 day marathon challenge. Where they're training to run a marathon in just 90 days. AND Kieran is running it with a 20kg ruck too!

Today, Amy and Kieran talk through how they're working with more running and still maintain / even building strength and gaining muscle at the same time as training for a marathon.

Tom also talks through his training and how he balances building endurance and cardio whilst still lifting weights and building strength.

(02:54) 90 day Marathon challenge update

(06:05) The Impact of Running on Strength Training

(11:54) The Importance of Strength Training for Endurance Athletes

(21:58) Following a structured program and maintaining balance

(25:13) Importance of fueling the body for increased activity

(29:41) Tailoring hybrid training to individual goals

(35:21) Building a healthy and sustainable training routine that supports you being fit for life.

---

6 WEEK BUILD KICKSTART

Starts this Sunday 23rd June

Just 4 of 10 spaces remaining in the first public release of this programme

6 weeks of habit based nutrition coaching to help you ditch tracking macros for good. Say goodbye to MyFitnessPal and still fuel yourself to build more muscle and strength than you ever have before

Just 4 spaces remaining, hit the link below to find out more and to get signed up

https://www.empowerfitnessnutrition.co.uk/6week-build-kickstart

---

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

—

Find us on social media:

Instagram

@empower.fitnessnutrition

@amygormancoaching

@kierandouglasjones 

@tomstevens59

In this episode we kick off talking about the huge downsides to being in a calorie deficit for a prolonged period. Sometimes this even happens without you even realising. The real marker is, if you're not losing bodyfat, then you're not in a calorie deficit. It might not actually be to do with you're eating because you're body likes to adapt and change over time!

Then we get into the three listener questions for this episode.

First we talk about the best options for post dinner snacking, and some potential reasons why you're searching for something to eat after already eating dinner.

Second question was about struggles with sleep, both getting to sleep and staying asleep through the night. We talk through strategies you can use to make sure you're able to better get to sleep. Then things to consider that could be waking you up through the night.

Finally we close out with talking about gaining weight and building muscle. We talk through the three key areas to focus on when you're looking to gain weight and build muscle, and how to overcome the common challenges that come with trying to eat more food.

(00:00) The Challenge of Prolonged Calorie Deficits

(05:28) The Impact of Building Muscle on Metabolism

(17:04) Finding Healthier Alternatives to Chocolate as a Post-Dinner Snack

(38:06) Gradually Adjusting Bedtime to Improve Sleep Quality

(53:20) Gaining Weight: Consistency, Protein Intake, and Meal Structure

(64:35) The Jeana challenge

---

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

—

Find us on Instagram:

@empower.fitnessnutrition

@amygormancoaching

@kierandouglasjones 

@tomstevens59

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

---

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

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

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

---

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

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

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

⁠[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

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

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

⁠[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

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

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

---

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

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