Empower Her Fitness

By Aoife McAuliffe

A podcast for millennials who are serious about health and fitness! Join Irish-Australian nutritionist (G.Dip. Human Nutrition) and online fitness coach Aoife McAuliffe as she simplifies nutrition

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FAQs about Empower Her Fitness:

How many episodes does Empower Her Fitness have?

The podcast currently has 80 episodes available.

Empower Her Fitness episodes:

October 13, 2021 #49: The 5 Step Framework Inside The Mini Cut Program
In today's episode, I talk you through the tried and tested 5 step process inside the Mini Cut Program and how it all comes together to get my clients incredible results in just 8 weeks.

I'm talking about how we prime your body for fat loss with our primer week, how we make data-driven macro and calorie adjustments throughout the fat loss phase, through to graduating from the program with a body composition transformation and the knowledge and skills to maintain that result long term.

The next intake opens for registrations next week and starts on 25 October. Click here to join the waitlist.

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

...more
32min
October 06, 2021 #48: Why You Need To Adjust Calories As You Diet In Order To Keep Progressing
Welcome back!
If you ever wondered why weight loss gets slower with each week that you diet, this episode will explain it all. Metabolic adaptation happens, our BMR decreases, our hormone levels change and this means we need to adjust calories and macros as we diet in order to keep making progress.

Topics covered:
Why Adjustments Are Needed As We Diet
Why Weight Fluctuations Happen
How I Recommend You Track Progress
When To (and when not to) Make Calorie Adjustments
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:
Meal prep recipe book: click here
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

...more
32min
September 21, 2021 #47: How To Hit Your Macros To The Tee Every Day
Do you find yourself falling short on one of your macros at the end of every day?
Do you find yourself going over your calories in order to hit your macros?
Are you finding it absolutely impossible to stay within range for every target?
In this episode, I'm covering my 7 top tips to help you hit your macros and calories with ease every day.
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:
Ideas for protein foods: here and here
What does 100g of protein look like in meals: here
Meal prep recipe book: click here
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
...more
21min
September 14, 2021#46: What is PCOS with clinical nutritionist Carissa Mason
Today's guest expert is clinical nutritionist and hormone expert, Carissa Mason. We are talking about PCOS - Polycystic ovary syndrome, a common womens' health problem caused by an imbalance of reproductive hormones. We talk through the main types of PCOS, definitions, symptoms and treatment -- and why it's so hard to get a correct diagnosis.

Carissa breaks down what are the most common types of PCOS presentations and why it is fundamental to understand what type of presentation you have to ensure your treatment plan is effective. We also chat a little about my personal experience with PCOS outside the typical insulin classified PCOS diagnosis, to highlight how vital it is to have an individualized assessment combined with pathology and functional testing.

Topics covered:
What is PCOS?
Common symptoms
How to get diagnosed
The different types of PCOS and how their management styles might differ
Diet and lifestyle strategies for PCOS
Understanding hormone imbalance and insulin resistance
PCOS myths
The link between gut health and PCOS
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
...more
42min
September 08, 2021 #45: How Under-eating Is Preventing You From Getting Lean & Strong
Undereating can negatively impact your efforts to change your body composition in a number of ways. Listen to this episode to understand the 4 major ways that eating in a prolonged calorie deficit prevents you from getting lean and strong. And don't worry, I'm giving you 4 action steps to fix that at the end of the episode!

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
...more
21min
August 31, 2021#44: Client Ellie on investing in 1-1 coaching & learning to do less to get better results
"I wish I had done this a long time ago instead of just chipping away at what was comfortable and not seeing results.... But I'm glad I started when I did because I'm walking into my wedding feeling good and excited for the actual wedding and not stressing about my body."

My client Ellie shares her journey from start to finish with all the ups and downs and everything she's learned along the way!

We chatted about:
Taking the risk to invest in 1-1 coaching
Scale weight and not allowing fluctuations to ruin her day
How it started: cardio and HIIT classes, Vs how it's going: strength training 3-4 days a week
Getting comfortable with taking rest days
Enjoying meals out and events while still making progress
Mindset around food and training
Juggling shift work and her goals
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my online 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
...more
41min
August 24, 2021 #43: Is the diet industry keeping you stuck?
Why do people spend years and years trying various generic programs and challenges?
Why don't people get results from said challenges? Why do they keep coming back to do these challenges every year even if they didn't get a great result last time?

Today's episode is inspired by the stories of many of my clients who felt like they were broken or had lost hope of ever achieving a result after trying various ebooks and challenges over the years to no avail.... Putting in the work but not getting the results that reflect that level of effort. Listen up and let me help you to understand why this happens!

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
...more
13min
August 17, 2021 #42: Client Luna - Body Recomposition At Maintenance & Becoming a Personal Trainer
In today’s episode, I’m speaking with my ex-client Luna in Israel, who is now a Personal Trainer herself! Luna worked with me last year through a dieting phase and came back to work with me again for the first 6 months to achieve incredible results at maintenance calories (which took some convincing from me!)

Now she's coaching herself as part of her uni degree (she is currently studying sports science), and she took some time out to have a short catch-up with me and reflect on her journey so far.

Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my 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
...more
20min
August 10, 2021 #41: 5 Training Mistakes That Everyone Makes When They Start Lifting Weights
Today we are talking about training mistakes that might be holding you back - these are some mistakes that I’ve made in the past too, so hopefully, you can learn from these and start making progress right away!
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
...more
21min
August 03, 2021#40: Nutrition for Shift Workers With Audra Starkey
Audra Starkey is a Clinical Nutritionist BHSc. and Author living in Brisbane. Her passion for health and nutrition in a shift working environment stemmed largely from her own personal struggles, which led her to establish The Healthy Shift Worker – a program designed specifically to assist those struggling to stay fit and healthy despite working 24/7.
Audra now works with shift workers both here in Australia, and all around the world, who are struggling with their health via her signature Better Sleep Program – Exclusively For Shift Workers.

Topics covered:
The negative health impacts of shift work on the body
What can shift workers do to be healthy?
Do naps during shift work help or make things worse?
How to improve sleep for shift workers
Shift work and meal timing
Eating before bedtime: good or bad idea?
What to eat on an overnight shift and when to eat?
To learn more about Audra check out these links:
Website: https://healthyshiftworker.com/
IG: @the_healthy_shift_worker

Book: Too Tired to Cook: The Shift Worker’s Guide to Working (And Surviving) in a 24/7 World
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
...more
38min

FAQs about Empower Her Fitness:

How many episodes does Empower Her Fitness have?

The podcast currently has 80 episodes available.