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

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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

⁠[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

This episode we're talking about how and why you can lose fat AND build muscle at the same time. The way this works and how you can do this by training the right way.

Having muscle soreness from training is super common, but does it really mean a good workout? And should you actually keep training when you are sore? Or do you wait until it's gone before training again?

Sticking with "diets" is one of the hardest things to do, but when you think of it this way, you're selling yourself short on the progress that you make by framing your nutrition on a negative way. The good news is, you can change that. So we talk through how you can change your mindset around "dieting" and start thinking about fueling your activity.

Best quote from this episode....

"Just chill your beans"

(00:00) Introduction and Quarterfinals Recap

(08:21) Making Sustainable Changes to Your Diet

(34:02) Understanding the Causes of Muscle Soreness

(41:42) Recovery and Adaptation from Training

(50:16) Stretching, Massage, and Cold Therapy

(59:39) Building Muscle and Losing Fat: Is It Possible?

---

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

We're all over questions for the pod on this episode! Recently we've been dropping question and answer sessions on Instagram (If you're not following, get to @empower.fitnessnutrition)

We answer through some of the questions we've had in through social media. Check the time stamps below to skip to your favourite parts of the podcast

(03:08) How to measure your progress

(04:36) Using an InBody machine to collect data points

(13:02) Visual tracking and consistency

(19:00) Tips for buying jeans if you train and lift weights

(22:41) Using a journal to spot lifestyle changes

(29:58) Is it normal to be hungry all the time when you start training more?

(49:43) Should you do more training to see more results, faster?

(56:26) How much training actually gives you the majority of the health benefits?

(65:30) One great hack for staying consistent with 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

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 one we're talking all things Sinéad 😍⁠

- Who Sinéad is - from Ireland to London via Ohio and NYC ⁠

- Her journey from 118kg, crippling back pain and lack of drive to make lifestyle changes, to NOW ⁠

- The amazing mental and physical transformation that Sinéad went through with the support of strong women, information and practical, positive steps ⁠

- Amy and Sinéad dig into their journey together from group coaching and then through 1:1, talking about the small changes, the challenges and the enormous successes in lifelong confidence and saying no ⁠

⁠

Sinéad shares her advice for anyone thinking about starting something - "Life is just too short to be miserable"⁠

⁠

So give it a listen and take an action ⁠

1️⃣Join a gym that offers PT/SGPT ⁠

2️⃣Reach out for nutrition coaching ⁠

3️⃣Talk to friends that do fitness and join them ⁠

4️⃣It's never too late to make a change ⁠

---

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

Final part in this 3 part series on macronutrients, and we're talking fats! Dietary fats, the fat in the food that you eat. What role is has in the body, how much you need, its importance for hormone health and longevity.

We also talk through saturated and unsaturated fats, the roles they play in the body, where you should and could get the most of your dietary fat from, and how to make sure you're eating with long term health and fuelling in mind

(0:50) What is fat?

(4:55) How fat is digested and absorbed

(6:54) Importance of fat and how much you need

(10:34) What happens when your fat intake is too low

(15:04) Extreme body fat ranges

(28:00) Saturated, unsaturated and trans fats

(52:00) How to eat to make sure you're getting the right amount of fat

---

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

Part 2 of this 3 part series on Macros, we're talking carbs, carbohydrates! Why you need carbs and why they definitely aren't the enemy. How much carbs you actually need each day. Why and how to vary your carbohydrate intake based on your goals.

This episode is all about energy and helping you better understand the role carbohydrates have in the body, and why they really aren't the cause of fat gain!

(00:00) Introduction

(06:50) Why carbohydrates are important in your diet

(10:39) Carbs, fibre, and Over-consuming carbs

(17:26) How to optimise your training by eating carbs

(30:24) How to increase carbohydrate consumption and carbohydrate supplements

(32:53) How to plan meals for health

(41:38) Understanding Glycemic Index

(49:25) Impact of high fructose corn syrup (HFCS)

---

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

In this episode we're talking about Protein! This is part 1 of a 3 part series on macronutrients and their role in the body, how they fuel you, what they do and how you can practically make sure you're getting the right balance of macronutrients in your nutrition

In this episode it's protein. How much protein do you need? How to make sure you're getting enough protein? Protein supplements, protein food sources.

(00:30) What is Protein and why we need it

(15:00) Why we need protein for overall health

(19:58) How much protein do you need

(28:24) Meal planning and shopping tips for getting protein

(35:55) Vegan protein supplements

(49:46) Choosing Quality Meats and Alternative Proteins

---

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

In this episode we're talking all things habits and how to build a life of consistency that is supported by habits that mean you can leave decision fatigue behind and start moving towards being stronger, healthier, fitter, and having more energy with how you design your life to be.

Amy and Kieran talk through how you can build habits and how that means life actually gets easier! As well as meaning you're going to make lasting changes.

From how you eat, how you build your meals, hydration, sleep, training, all the things that mean you can live life with more energy, being stronger, being fitter and being healthier - And how habits is the key to making this happen!

We use a habit based nutrition coaching approach with our clients. With the aim of helping them build and set themselves up for real lasting change. It's about building a lifestyle that support who you want to be, and being the person that you can be.

(5:00) - Building nutrition habits without tracking macros

(12:13) - Building eating habits with meal prep

(20:54) - Bedtime routine for consistent sleep habits

(23:36) - The real power of building consistent habits

(31:21) - Paying it forward for long term change

(44:00) - Developing through habit based nutrition coaching

---

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

Meal Prep 101 - This episode is a dive into how you can make meal prep easier, faster, far more cost effective and actually taste great!

No more boiled chicken, broccoli and rice. It can be WAY more interesting, tastier and more nutrient dense.

We talk through tips to make your meal prepping experience easier and faster, as well as how you can save time by getting yourself the right kit to work with - It starts with a sharp knife! And an instant pot.

We also talk through portion sizes and how you can meal prep for 2 people with different goals and each be going in the right direction.

We finish up with some ideas on cost effective meal prep ideas that can help you really get great value as well as saving time.

(05:15) - Meal Prep for Health

(10:47) - Meal Planning, Preparation, Tips & Tricks

(24:06) - Meal Portioning and Meal Prep for People with Different Goals

(37:37) - Efficient Cooking Methods and Tips

(47:09) - How to Make Meal Prep Taste Great

---

Recipes You Can Follow When Meal Prepping:

https://www.empowerfitnessnutrition.co.uk/recipes

Have more questions about Meal Prep?

Email:

[email protected]

[email protected]

Want to step up your health and start building positive habits in your life?

Work with us. Start with booking a call

https://www.empowerfitnessnutrition.co.uk

This episode is a live recording of our Better Sleep, Healthier You workshop hosted at CrossFit Bermondsey, London, by Amy and Tom

This workshop is ALL things sleep, why it's important, how you can get better quality and more sleep, and how it all impacts the rest of your life.

This is a live recording of the workshop which had some interactive sections with participants so there may be some quiet voices and some cut out sections, but overall, should be cohesive and allow you to take away plenty of actionable things you can do to improve your sleep!

(00:00) Better Sleep and Its Importance

(25:15) Work-Life Balance Tips

(33:58) The Importance of Getting Enough Sleep

(41:27) Creating Routine, Improving Sleep Hygiene

(52:32) Tips for Improving Sleep Quality

(57:39) Establishing Boundaries and Prioritizing Self-Care

(01:05:29) Caffeine, Food, Late Eating's Impact on Sleep

(01:13:48) Sleep Supplements

(01:30:04) Impact of Alcohol on Sleep Quality

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Have questions about sleep? Do you struggle with getting good quality sleep?

Email [email protected]

Want the accountability and guidance to actually make the changes you want? Work with us:

https://www.empowerfitnessnutrition.co.uk