In this episode of the Empower Fitness and Nutrition Podcast, we talk about how you can use positive psychology to build a positive mindset using bright spots and celebrating your wins, to push yourself to make more positive changes in your lifestyle!

(00:00) Embracing Positive Psychology and Wins

(06:58) Finding Bright Spots for Growth

(20:05) Setting Positive Expectations for Success

(24:23) Harnessing Positive Thinking and Hormones

(28:24) The Power of Positive Affirmations

(34:42) Recognizing and Celebrating Small Wins

Have more questions about how celebrating wins could help you?

Email [email protected]

Want to make positive lifestyle and positive mindset changes?

Work with us - https://www.empowerfitnessnutrition.co.uk

Coach Tom talks us through the Spoons Theory, and how you can use it to better manage your daily stress and energy so you can live life with more energy, better prioritise what you want to do and achieve and make positive changes to your life, nutrition and training to build more confidence!

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Have questions about Stress?

[email protected]

Want to work with us to manage your stress and make the changes you want?

https://www.empowerfitnessnutrition.co.uk

In this episode we're talking about the 2024 CrossFit Open! We're talking about our experience across the past 11 years in CrossFit. Our first CrossFit Open experiences, favourite workouts, least favourite workouts and why you can and should get involved in the CrossFit open at your gym to be part of the community!

(11:37) - Benefits of Participating in CrossFit Open

(14:33) - Fitness Enthusiasts Discuss Workouts

(20:05) - Memorable CrossFit Open Workouts

Sign up for the CrossFit Open

https://games.crossfit.com/

Have questions about your nutrition, lifestyle or training?

Email [email protected]

Want to make positive improvements to your health, energy and confidence?

Work with us:

https://www.empowerfitnessnutrition.co.uk

This is the final piece of our 3 part series on building muscle. In this one Amy, Tom and Kieran dig into the expected rate of muscle building depending on how long you've been training and how well you've been consistent with your nutrition and training.

(00:01) Building Muscle and Expected Gains

(06:59) Muscle Gain Expectations for Beginners

(17:34) Progression and Muscle Gain in Weightlifting

(27:50) Consistency in Nutrition and Muscle Building

(34:36) Final thoughts on Muscle Building

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Send in your questions:

[email protected]

Want to work with us?

https://www.empowerfitnessnutrition.co.uk

In this episode of the Empower Fitness and Nutrition podcast, we delved into the crucial topic of fueling for training. We covered everything from what to eat before training to the importance of post-workout nutrition. With the CrossFit Open on the horizon, we shared valuable insights on how to fuel yourself for optimal performance.

We discussed the significance of carbohydrates as a primary energy source and provided practical tips on what to eat before different training times. From the power banana to protein shakes, we highlighted the importance of fueling your body right for effective workouts.

Moreover, we emphasized the need for consistency in eating habits, whether on training or rest days. By maintaining a balanced approach to nutrition, you can enhance your training results and overall well-being.

Fuelling For The Open Workshop - Sign Up Here:

https://www.wodboard.com/locations/288/workshops/4080/acb6e6f3

Download the Fuelling Your Training Ebook - Download here:

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

Have questions about how you should be eating around training?

Email [email protected]

Want to work with a coach to make changes to your lifestyle so you can train effectively and get the results you want?

https://www.empowerfitnessnutrition.co.uk

(03:09) - Importance of Eating Before Training
(10:41) - Fueling for Morning Training Sessions
(18:31) - Eating After Training: Is the Anabolic Window a thing?
(26:15) - Fueling for Endurance vs. Strength Training
(28:38) - Balancing Nutrition on Training and Rest Days
(32:04) - Importance of Daily Habits for Success
(35:44) - The Impact of Consistency on Training Days
(42:25) - The Power of Daily Habits

In this episode we continue the discussion on all things muscle building!

(00:01) - Eating for Muscle Building Tips

(06:19) - The Problem With Bulking and Cutting

(11:29) - Cooking Varied and Flavorful Meals

(16:01) - Cheap Meat and Veggie Protein Options

(25:15) - Ideas for Enhancing Food and Nutrition

(31:50) - Healthy Snacking and Muscle Building Strategies

(39:10) - Achieving Sustainable Muscle Gain and Progression

Got questions? Send them in

[email protected]

Work with us:

https://www.empowerfitnessnutrition.co.uk

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Unlock the secrets to muscle-building through smart nutrition and savor the flavors of a fit lifestyle with our latest episode. We'll equip you with unconventional tactics like a tuna and orange squash protein shake, and explore the art of meal consistency that can redefine your body's muscle-making capabilities. Journey with us as we navigate the high-protein seas, sharing tales of our own dietary transformations and the challenges of frequent feasting. Our candid conversation isn't just about the volume of food—it's a road map to personalized nutritional success that could revolutionize your gym results.

Join us as we unravel the intricacies of building muscle and understanding hypertrophy, taking you beyond the realm of bodybuilding aesthetics and into the sphere of optimal health and functionality. We tackle the pervasive myth of 'toning,' particularly among women, and broaden the conversation to include diverse training modalities like pole dance and calisthenics. Resistance training, we find, isn't confined to the weight room; it's a multifaceted approach to muscle development. Our guest expert, Tom, breaks down the science while we sprinkle in humor and personal anecdotes to keep things relatable.

Listen in as we dissect the relationship between metabolic stress and muscle growth, and explain why that sought-after 'pump' is more than just a vanity metric—it's a sign of your muscles adapting and becoming more efficient. But remember, no amount of training can compensate for inadequate nutrition. We share insights on meal timing, frequency, and the importance of a caloric surplus for those gains. If you're putting in the work but not seeing results, our discussion on the vital role of nutrition in building muscle is not to be missed.

Finally, we share a personal journey of transformation, highlighting the profound impact of embracing strength and the confidence that comes with it. We delve into the significance of sleep for recovery and performance, and confront the fears surrounding muscle visibility versus body fat. This episode is a tribute to the empowerment that comes from physical strength and rejecting societal pressures to remain small and unnoticed. Celebrate with us as we advocate for taking up space with confidence and unapologetic visibility.

(03:08 - 04:09) Muscle Mass and Aging Importance

(09:04 - 10:24) Muscle Damage and Growth

(14:58 - 16:21) Muscle Tension and Different Training Methods

(20:51 - 22:21) Variety in Vegetarian Protein Sources

(27:05 - 28:10) The Theatre Trip and Pre-Show Meal

(33:57 - 35:04) Body Weight, Fat, and Mental State

(46:10 - 47:18) Understanding the Purpose of Building Muscle

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Work with us

https://www.empowerfitnessnutrition.co.uk

Welcome to the Empower Fitness and Nutrition Podcast.

Who are Empower Fitness and Nutrition - Kieran Douglas Jones and Amy Gorman. We talk about our experience, why we have a podcast and what we do at Empower fitness and Nutrition.

We talk about why Empower and the meaning behind it. And dig into what we will have coming up on the podcast in future episodes

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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.