Hello hello and welcome back to the podcast! (Recorded in a very hot and sticky setting in Chang Mai, Thailand)

With my recent move to South-East Asia and it coming into Summer back home, what better time to chat through managing & enjoying holidays - guilt-free without letting them impact your long-term health goals.

I’m chatting through how to handle the following 3 pillars on your trip:

• meals
• movement
• & the mindset to approach your vacay with to maintain the results you’ve been building and how to bounce back quickly!

If you want to know how to enjoy your holiday while feeling your best, this episode is for you 👙

Here are some holiday intention journaling prompts:

1. How do I want to feel during and after this holiday? (physically, mentally, and emotionally?
2. What actions can I take while I’m away to support how I want to feel?
3. What does a “successful” holiday look like for me? (beyond food/exercise)
4. What can I put in place now that will make it easier to reset and feel good when I get back?

Click here for 1-1 coaching spaces 🫶🏻

This is one of the most valuable pieces of content you’ll consume about fat loss.

Today we’re chatting about aligning your fitness goals with your values - ie. how to achieve your goals in a way that feels right to you.

I'm moving across the globe this week, and many of you have holidays coming up. So, this topic is very relevant. 😊

We’ll cover:

• What values are & why they matter when it comes to your goals
• How to align your fitness goals with your values
• Practical tips I use with clients to make progress WHILE enjoying the things that are important to them in life

Here are 4 questions for you to answer in your journal or the notes section of your phone after listening

1. How do I want to feel?
2. What do I truly value most right now?.
3. Are my actions matching that?
4. what are you actively going to do to close the gap” 

I hope you enjoy the episode!

If you do, share it to your Instagram story and tag me @⁠⁠⁠⁠carlarushfitness⁠⁠⁠⁠ 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Click ⁠⁠⁠⁠here⁠⁠⁠⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠⁠⁠⁠Send me a message⁠⁠⁠⁠ on WhatsApp to have a chat about coaching.

Head to my ⁠⁠⁠website⁠⁠⁠ for more information on my EMPOWER programme and freebies!

Welcome back! Today we’re diving into a hot topic gets a bad rep — stress.

We’ll chat about: 

- physical and mental stress,
- cortisol & how it actually affects your body and fat loss.

& 5 actionable tips you can do today to live a less stressy life!

I hope you enjoy the episode! If you do, share it to your Instagram story and tag me @⁠⁠⁠⁠⁠carlarushfitness⁠⁠⁠⁠⁠ 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Click ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠⁠⁠⁠⁠Send me a message⁠⁠⁠⁠⁠ on WhatsApp to have a chat about coaching.

Head to my ⁠⁠⁠⁠website⁠⁠⁠⁠ for more information on my EMPOWER programme and freebies!

Welcome back! Today we are having an honest conversation on something everyone has a strong opinion on at the moment - Weight loss jabs.

I want to give you the information you're not getting from celebs or your peers to help you make an educated decision before hopping on the trend. Because they are, they're trendy right now!

We'll chat through how they work, the risks involved, why most people re-gain the weight after taking them and my own personal reasons why I wouldn't take them for fast fat-loss.

I hope you enjoy the episode! If you do, share it to your Instagram story and tag me @⁠⁠⁠⁠carlarushfitness⁠⁠⁠⁠ 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Click ⁠⁠⁠⁠here⁠⁠⁠⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠⁠⁠⁠Send me a message⁠⁠⁠⁠ on WhatsApp to have a chat about coaching.

Head to my ⁠⁠⁠website⁠⁠⁠ for more information on my EMPOWER programme and freebies!

Welcome back!

I’m so glad you’re here, because today we’re diving into a topic that I feel extremely passionate about, which is improving your body image.

As someone who felt with body image issues and body dysmorphia most of my life, this topic means everything to me & the impact I want to have on my clients and you lovely listeners.

We’re going to explore what body image really is, where those thoughts and feelings come from, and

8 practical tips that you can start using today build a more positive and compassionate relationship with your body.

Enjoyed the episode? Share it to your Instagram story and tag me @⁠⁠⁠⁠carlarushfitness⁠⁠⁠⁠ 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Click ⁠⁠⁠⁠here⁠⁠⁠⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠⁠⁠⁠Send me a message⁠⁠⁠⁠ on WhatsApp to have a chat about coaching.

Head to my ⁠⁠⁠website⁠⁠⁠ for more information on my EMPOWER programme and freebies!

Welcome back to the pod!

Today we are back with the tough love 👀

Radical responsibility means taking full ownership of your choices, actions, and the empowering part - your outcomes. Practicing this was one of the most influential shifts for me in my own fitness journey. If you are feeling disempowered right now, this episode is for you.

You can use these prompts to get clear on what’s holding you back and close the gap between where you are and where you want to be.

• Where am I getting in my own way? What results am I delaying by not taking action?

• What unhelpful stories am I telling myself? What would be a more empowering version?

• What actions am I avoiding that I know would help me progress? What’s one step I can take differently starting today?

Enjoyed the episode? Share it to your Instagram story and tag me @⁠⁠⁠carlarushfitness⁠⁠⁠ 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Click ⁠⁠⁠here⁠⁠⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠⁠⁠Send me a message⁠⁠⁠ on WhatsApp to have a chat about coaching.

Head to my ⁠⁠website⁠⁠ for more information on my EMPOWER programme and freebies!

Click ⁠here⁠ to support Adam this Sunday and donate to The Tough To Talk men's mental health charity ❤️

Today we have the specialist of guests-my partner, my side-kick Adam Donald.

Adam is running an ultra marathon next weekend after months of hardcore training. He's telling us all about his training experience, setting scary goals and what's next.

Click here to donate & show your support for Adam and the men's mental health charity Tough To Tough.

You can find Adam's Instagram here.

Enjoyed the episode? Share it to your Instagram story and tag me @⁠⁠⁠carlarushfitness⁠⁠⁠ 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Thanks for listening!

Click ⁠⁠⁠here⁠⁠⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠⁠⁠Send me a message⁠⁠⁠ on WhatsApp to have enquire about 1-1 online fitness coaching.

Head to my ⁠⁠website⁠⁠ for more information on my EMPOWER programme and freebies!

Welcome back! Today we are chatting about how to build confidence & become someone that YOU trust to follow through with your goals.

(HINT: it's not screaming affirmations in the mirror and hoping for confidence to come to you 😉)

Us empowered ladies know that if we want something, we need to take action to get it.

My 6 tips to beat self-doubt:

- Speaking to yourself like someone you respect 

- Surrounding yourself with empowering energy 

I hope you don't mind, this episode is filled with some personal stories of my own, as someone who used to struggle a lot with low self-esteem & zero confidence.

Hopefully sharing these stories shows you that anyone can build confidence 🫶🏻

Enjoyed the episode? Share it to your Instagram story and tag me @⁠⁠carlarushfitness⁠⁠ 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Thanks for listening!

See you next week!

Click ⁠⁠here⁠⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠⁠Send me a message⁠⁠ on WhatsApp to have a chat about coaching.

Head to my ⁠website⁠ for more information on my EMPOWER programme and freebies!

Happy month of April!

Today, we're chatting about the petite problem 👀

As a fellow short girly, I get the struggle.

It feels like everyone else can eat more food WHILE losing more weight. Cue the frustration, confusion and comparison ☠️

However, in my experience - dwelling & wishing myself taller and my metabolism faster never fixed the issue!

What did help, was understanding:

• why it's harder

• why generic weight loss advice doesn't work for us

• and what we can control to work with our smaller bodies & our environment to achieve our fat loss goals.

As my granny used to say - "great things come in small packages" 😉

Thanks for listening, I hope you found the episode valuable!

If you did, don't forget to share it to your Instagram story and tag me @⁠⁠⁠carlarushfitness⁠⁠⁠ 🫶🏻

and share the episode with a fellow petite friend you care about ❤️

Click ⁠⁠here⁠⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠⁠Send me a message⁠⁠ on WhatsApp to have a chat about coaching.

Head to my ⁠website⁠ for more information on Empower and freebies!

Spring has sprung!

The sun’s peeked out a little in Ireland which means one thing

It won’t be long before the Summer shreds begin!

Today we’re chatting about:

• ‘Bikini bodies’
• Body Image
• Guilt & judgement about body goals
• My opinion on Summer shreds 💩 
• Practical tips to get in shape (you get to define what this means) in a healthy way

Enjoyed the episode? Share it to your Instagram story and tag me @⁠carlarushfitness⁠ 🫶🏻

Don't forget to rate, follow, and share the podcast a friend you care about ❤️

Thanks for listening!

See you next week!

Click ⁠here⁠ to submit an episode request a question you'd like me to answer on the podcast

⁠Send me a message⁠ on WhatsApp to have a chat about coaching.

Head to my website for more information on Empower and freebies!