In this final episode of season one, I share some of the podcast highlights of 2021, and the things I've learned from podcast guests and clients throughout the year.

I'll also be giving listeners a sneak peek into what's on the horizon for season 2 of the podcast and Empower Her Fitness Coaching in 2022.

Most of all I want to say thanks for being here for the ride that was 2021 and supporting the podcast. I've got a ton of great content coming up for season 2 and can't wait to share it all with you in 2022. 

Thank you again for tuning into the podcast and I hope you enjoyed this wrap up of season one! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review or even tell your friends about the podcast! 

Stay tuned for more podcast episodes every week in the new year!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

Today's guest expert is clinical nutritionist, Carissa Mason. We are talking about the causes of bloating, in particular chronic bloating.  

Topics covered:

• What is bloating
• Common causes
• Functional testing 
• Common underlying causes of bloating
• How and when to seek treatment?
• Do certain foods cause bloating?
• How to improve gut health
• Fibre and bloating

To learn more about Carissa, or to book an assessment check out these links:

IG: @carissa_anne_nutrition
JCN clinic: https://jessicacox.com.au/theclinic/

Thank you again for tuning into the podcast and I hope you enjoyed this episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

In today’s episode, I’m speaking with my client Orla, who was one of my first face-to-face PT clients here in Brisbane and more recently has completed the mini-cut program. Orla is a vegan and in this episode, we talk about how she navigated a fat loss diet as a vegan, protein sources and her experience of the mini cut program.⁠⁠

Topics covered:

• Her health and fitness journey
• Why she joined the program
• Vegan sources of protein 
• How she structured her meals on a diet
• Getting results while still having a social life 
• Navigating weekends away
• What she's learned from completing the program

Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my Irish-Australian clients! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

In this episode, I spoke with leading expert in behaviour change Dr Gary Mendoza @drgarymendoza.  Dr. Mendoza has a degree in applied human nutrition with a PHD in nutrition - specialising in a multi-dimensional treatment (psychology around behavior change) for overweight and obesity. 

We chat about the best ways to move people through the stages of change effectively and how to help people sustain fat loss results for life through effective behavior change.

We chat about: 

• The psychology of behaviour change
• Readiness to change
• Self-efficacy vs self-confidence
• Goal setting
• Motivation for change
• Habit cycles
• Can habits really be changed? 
• Moving away from perfectionism
  
  

If you're a coach or a PT, you can sign up for Dr Mendoza's courses here - www.stagesofchange.co.uk/ 

Thank you again for tuning into the podcast and I hope you enjoyed this episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

With the festive season not too far away, I'm sharing my top tips on how we can navigate our nutrition during Thanksgiving, Christmas and New Years without having to sacrifice the fun.  

In the lead-up to the festive season work and life can get hectic and with the added social events it can be all too easy to overindulge. However, you absolutely CAN maintain a healthy nutritional diet while still enjoying all the treats and being social! 

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the pod, give it a rating, leave a review and tell your friends about the podcast!

Stay tuned for more podcast episodes every week!

LINKS:
Mini Cut program: more info here
1-1 coaching waitlist: here or visit www.empowerher.fitness/onlinecoaching
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/empowerher.fitness
Join my FREE FaceBook Group here

I help a lot of women to lose weight by tracking calories and macros....

But out of the hundreds of women I’ve helped over the years, there are always some for whom this approach doesn’t work. And (hot tip) it's not the only approach I use or recommend, there are many other ways to successfully lose weight without a food tracking app.

This episode delves into some of the biggest reasons why you are not losing weight even when you are tracking your calories.

Studies mentioned:
https://search.informit.org/doi/10.3316/IELAPA.200700758
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7641788/

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the pod, give it a rating, leave a review and tell your friends about the podcast!

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

Many people think they need to go low carb to lose weight when this is not the case, and it can often do more harm than good. Today I will be talking about why you WANT to have carbs in your diet. Topics covered:

• the role of carbs in the body
• myths around carbs and weight loss
• insulin
• studies comparing low carb and low-fat diets
• carbs and training
• carbs and female hormones

Most importantly the carbs you want in your diet are complex carbs that take more time to digest and give you energy such as: leafy green vegetables, potatoes, wholegrains, beans, quinoa, rice, oats, carrots,  pumpkin, apples, bananas, peas, lentils and dairy.

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

Have you compared your maintenance calories to another person's?

I think most I have!

It’s especially difficult when you see someone maintaining on 2500 calories meanwhile you are maintaining on 1600 calories. You might be thinking how is that possible?

Today’s topic is calories and namely what dictates the number of calories you lose or maintain weight at?

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

Let's talk diet breaks - you might have heard these two magic words but what exactly is a diet break and what does it do for you? 

In today's episode I'm covering:

• What are diet breaks and refeed days?
• What are the benefits?
• What the research says
• How to implement them
• Calorie and macro adjustments 
• What to expect 

Studies mentioned:

The MATADOR Study: https://pubmed.ncbi.nlm.nih.gov/28925405/

The Diet Breaks/Diet Refeeds Study: https://www.mdpi.com/2411-5142/5/1/19

A secondary analysis of the ICECAP trial: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0247292

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

Ever wonder why it's pretty easy to crush 500 calories or more of cookies or ice cream (and go back for seconds), while you'd have to put some serious effort into mindlessly eating 500 calories of eggs or potatoes.

The reason for this is all foods provide different levels of satiety (or the feeling of fullness) Knowing which foods will keep you fuller for longer (with fewer calories) is one of the key elements to creating a sustainable diet plan.

In today's episode, I'll explain what the satiety index is, which foods are high or low on the satiety index and how we can use this information to make dieting easier.  

Studies mentioned:
A satiety index of common foods - Holt Et Al.

There are some great visuals of the satiety index here: https://nutritiondata.self.com/topics/fullness-factor

The next intake opens for registrations this week and starts on 25 October 2021. Click here to join us. 

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here