Explore every episode of the podcast Empower Her Fitness
Dive into the complete episode list for Empower Her Fitness. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
#79: Client Naomi talks about her journey from Crossfit 6 times a week & restrictive dieting to fixing her relationship with food
23 Jul 2023
00:46:47
Welcome back!
Introducing Season 3 which will consist of a few bonus client episodes.
If you enjoy the pod and want to hear more please leave a rating and review!
Want to enquire about 1-1 coaching - reach out on instagram @activelyaoife or visit my website www.empowerher.fitness
#78: Client Leonie on fat loss while traveling and working away
05 Jul 2022
00:40:03
In this week's episode, my client Leonie chats about her journey as we celebrate 1 year into her coaching journey! she's done it all - fat loss, reverse diet, and maintenance. Not only that, but she also had lots of travel and work conferences to navigate during her fat loss phase which she managed very successfully.
#69: How To Enjoy The Easter Chocolate Without Guilt!
15 Apr 2022
00:09:35
Happy Easter guys! It's been a hot minute but we are back and it's Easter! so let's chat all things chocolate and Easter feasting while staying on track with your goals!
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! 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!
#68: The Impact Of Chronic Stress On Our Health with Dr Sula Windgassen
22 Mar 2022
00:31:15
This week I am joined by Health Psychologist Dr Sula Windgassen to discuss how stress can impact our health, and the link between our mind and body.
Topics covered:
What is health psychology
The role of psychology in health conditions
The impact of chronic stress on our health
The gut-brain axis
Hustle culture
The stress of living through a pandemic and its long term impact on our health/brain
How to reduce stress
The difference between mindfulness and meditation
Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! 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 fortnight!
#67: Client Stephanie On How 1-1 Coaching Changed Everything For Her
09 Mar 2022
00:28:12
Today’s episode is a client interview with my 1-1 client Stephanie.
Stephanie is a trainer and dance fitness coach here in Brisbane and we chatted about why she reached out for coaching and her biggest achievements over the past 6 months of working together.
Thank you again for tuning into the podcast and I hope you enjoy this client interview! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review, or tell your friends about the podcast!
#66: Hormonal Acne & Post Pill Hormone Imbalances with women's health nutritionist Jennie Haire
23 Feb 2022
00:47:33
This week's guest is Jennie Haire, a registered nutritionist specialising in Hormonal and Women's Health.
In today's episode we talk about hormonal health, myths around the menstrual cycle, what they don't teach us in school, post-pill acne and more.
Topics:
A natural cycle versus pill cycle
Biggest misconceptions around the menstrual cycle
The importance of ovulatory cycles
What is post pill acne and what can you do about it
The best supplements and nutrition support for acne
Seed cycling
Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! 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!
#65: Why Your Weight Went Up Overnight & How To Normalise Scale Fluctuations
15 Feb 2022
00:18:33
Weight fluctuations are normal!
But we have all been there - the numbers are consistently coming down and then BAM your weight spikes by 1-2kg overnight without reason!
Today's episode will help you understand the 5 main reasons why bodyweight fluctuates and how to avoid a meltdown at the sight of a high weigh in!
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! 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!
#64: My Journey To Becoming a Coach & Nutritionist - guest interview episode!
09 Feb 2022
00:56:35
Today's episode is an interview I did with Abby Attenborough for the NutriTalk podcast. We covered so many topics! -------------- We discuss ⤵️
- Aoife’s journey to becoming a personal trainer, and an accredited sports nutritionist in AU 🇦🇺 - Why being just a personal trainer wasn’t enough to truly help her clients - Eating more and getting leaner!? - Training smarter not harder ☝🏻 - Flexible dieting - The adverse effects of eating below maintenance for a prolonged period of time - Reverse dieting - Why do new years resolutions fail - Action steps to move from food restriction to food freedom ------------ Thank you again for tuning into the podcast and I hope you enjoyed this guest hosted ep! 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!
#63: 8 Fat Loss Tips To Try Before You Start Tracking Anything!
01 Feb 2022
00:13:04
Before you even think about starting to track macros, there are a lot of other small steps that you can take to make progress. Tracking macros is a lot more effective and useful when you already have a healthy diet and have developed an understanding around what to eat.
If you’re looking to lose weight and just starting out on your health and fitness journey, you want to pick the low hanging fruit first. This will make it far easier for you to make changes that don’t overwhelm you.
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! 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!
#62: Optimising Vegan & Plant based diets with @plantstrong_dietitian Leah Higl
25 Jan 2022
00:27:14
Leah Higl is an accredited sports dietitian specialising in plant based nutrition and she is also a vegan powerlifter. As both an athlete and dietitian, she spends much of her time developing her knowledge and skills around sports nutrition, specifically for strength-based sports.
In this episode we discuss:
The difference between vegan, vegetarian and plant-based diets
Nutritional considerations when going plant-based/vegan
Common deficiencies and how to avoid them
Protein in plant-based diets
Restaurant and cafe food options as a vegan
Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! 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!
#61: Client Minta on the one thing that helped her to see results after trying everything
18 Jan 2022
00:42:55
Today’s episode is an interview I did recently with one of our very own podcast listeners who became a 1-1 client of mine last year.
Minta is a pediatrician based in New York so she has a good understanding of health and nutrition but still, she was stuck in a constant yo-yo cycle when it came to her diet and was feeling frustrated that she was doing all the right things and training hard but seeing little to no change in her body. It’s been quite the journey but now we have achieved goals that Minta never thought she would reach and a level of food freedom that she didn’t think possible!
Thank you again for tuning into the podcast and I hope you enjoy my tips on goal setting! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review, or tell your friends about the podcast!
Whether you set New Years Resolutions or not - there's a reason why many fail before February even begins. In this episode I'm going to tell you why you SHOULD jump on the new year bandwagon, and HOW to set effective goals for 2022.
There is a FREE worksheet that goes with this episode - link below!
Thank you again for tuning into the podcast and I hope you enjoy my tips on goal setting! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review, or tell your friends about the podcast!
#77: Why doctors should be recommending that we all lift weights with Dr Jordan Feigenbaum of Barbell Medicine
22 Jun 2022
00:46:38
Jordan Feigenbaum joins me in this week's guest episode. He is a physician, strength coach, and power lifter. Jordan started Barbell Medicine in 2012 in an effort to blend the benefits of strength and conditioning with modern medicine and vice versa. In this episode we chat about the health benefits of resistance training for all ages, why recommendations to do it are not more widespread in medical practice, advice for people new to strength training or fearing getting injured lifting weights, and whether there are situations where advice not to lift weights is applicable.
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!
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!
#57: Client Orla on doing the Mini Cut Program as a vegan, easy protein sources and losing weight without overcomplicating it
08 Dec 2021
00:30:22
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!
#56: Motivation, behaviour change and moving away from perfectionism with Dr Gary Mendoza
01 Dec 2021
00:53:56
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!
#55: Navigating Your Nutrition During The Festive Season
24 Nov 2021
00:25:17
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!
#54: Tracking A Calorie Deficit But Not Losing Weight?
17 Nov 2021
00:28:02
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.
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!
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!
#52: How High Can We Take Our Maintenance Calories?
03 Nov 2021
00:23:22
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!
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!
#50: The Satiety Index, Which Foods Are More Filling & Why Not All Calories Are Created Equal
20 Oct 2021
00:15:43
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.
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!
#76: Training With Intensity and Separating Fitness Facts from Fiction with Sharelle Grant
07 Jun 2022
00:24:37
Today's guest is Sharelle Grant. Sharelle is a Registered Nurse, Midwife, Personal Trainer/Online Coach, Women’s Health advocate and World Beauty Fitness & Fashion (WBFF) Professional! Her mission is to educate and empower women to be in control of their own body, mind & soul, and to evolve into the healthiest, strongest, and most resilient versions of themselves.
In today's episode we chat about:
Her journey from nursing and midwifery to becoming a WBFF pro and online coach
Training to be strong, not skinny
Advice for girls getting started lifting weights
What she would tell her old self
Training with intensity
Fitness myths
Team tripod - and the importance of filming your sets in the gym
Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! 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!
#49: The 5 Step Framework Inside The Mini Cut Program
13 Oct 2021
00:31:37
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!
#48: Why You Need To Adjust Calories As You Diet In Order To Keep Progressing
06 Oct 2021
00:31:34
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!
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!
#46: What is PCOS with clinical nutritionist Carissa Mason
14 Sep 2021
00:42:00
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:
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!
#45: How Under-eating Is Preventing You From Getting Lean & Strong
08 Sep 2021
00:20:08
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!
#44: Client Ellie on investing in 1-1 coaching & learning to do less to get better results
31 Aug 2021
00:40:03
"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!
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!
#42: Client Luna - Body Recomposition At Maintenance & Becoming a Personal Trainer
17 Aug 2021
00:19:08
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!
#41: 5 Training Mistakes That Everyone Makes When They Start Lifting Weights
10 Aug 2021
00:20:35
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!
#40: Nutrition for Shift Workers With Audra Starkey
03 Aug 2021
00:37:55
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?
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!
Stop waiting for the perfect plan, there is something else far more important!
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! 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!
Reverse dieting or establishing your post-diet maintenance is the most important part of your fat loss journey, yet it is often overlooked. Many believe their fat loss journey is finished when they hit their goal weight, but without reverse dieting or establishing your new maintenance, you risk rebounding and dieting again. Listen to this episode to avoid making four of the most common reverse dieting mistakes.
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!
#38 The Importance of Sleep & How To Sleep Better with Dr Amy Bender PhD
19 Jul 2021
00:49:20
Today's guest is sleep scientist Dr. Amy Bender, who is Director of Clinical Sleep Science at Cerebra Medical and an Adjunct Assistant Professor of Kinesiology at the University of Calgary.
Amy has been working in the field of sleep research for over 15 years and has been featured in interviews in both Oprah and Parade magazines. She has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. I am so excited about this episode because the topic of sleep surfaces almost daily within my coaching group, client calls and conversations.
Topics covered:
Stages of Sleep
The impact of caffeine on sleep
Circadian rhythm and sleep
Sleep banking & sleep debt
How much sleep we need
The effects of insufficient sleep
Nutrition and sleep
Steps to improve sleep
Strategies to fall back asleep
Supplements for sleep
Thoughts on sleep tracking devices
To learn more about Dr Bender’s research check out these links:
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!
#37 Why You Shouldn't Chase Weight Loss If You Want To Change Your Body Composition
12 Jul 2021
00:16:32
In this episode, I'm going to explain the difference between weight loss and fat loss.
When you lose weight, you're losing both fat and muscle, so though your body may get smaller, your shape won't really change. What you really want is fat loss - where we maintain muscle and strip the fat. There are a few steps you need to take in order to achieve this and that's what we are covering today!
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!
Get in the best shape of your life.
With the Macros Mini Cut Program, you’ll get the support, accountability, and expert coaching to eat and train in a sustainable way — without restrictive diets or spending your life in the gym. Join next week's intake of the Mini Cut program: more info here
#36 Female Hormonal Health, PMS, Irregular Periods and The Pill with Aisling O'Kelly AOK Nutrition
05 Jul 2021
00:36:32
This week's guest is Nutritional Therapist, Naturopath & Women's Health Expert Aisling O'Kelly of AOK Nutrition.
Aisling says the three most common issues she deals with in her clinic are PMS, irregular periods, coming off the contraceptive pill, and hormonal acne so we based our conversation around these topics.
In this episode:
Hormonal changes during the menstrual cycle
Nutrition for PMS & menstrual cycle health
Nutritional deficiencies when on the pill
Food to focus on when coming off contraception to optimize health
Thank you again for tuning into the podcast and I hope you enjoyed this interview 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!
Stuck on low calories after your diet? Or trying to lose weight on low calories but seeing slow or no progress? Let's chat about how to get out of that calorie pit through reverse dieting!
Topics covered in today's episode:
why many people rebound after weight loss
two key factors needed to maintain results
what is reverse dieting
scenarios where reverse dieting is useful
understanding post diet maintenance
your mindset around eating more food
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!
#34 Strength Training for Females with Physiotherapist, Exercise & Sport Scientist Kayla Mulvogue
21 Jun 2021
00:38:51
Kayla Mulvogue is a Physiotherapist, Exercise & Sports Scientist, and Coach. She runs a course called Applied Women’s Physiology and Training which teaches coaches all about the unique considerations for optimizing women’s training, health, and fitness, including aspects of physiology, hormones, reproductive health, and much more.
In this episode, we talk about key differences in women’s physiology about how and why we may want to train differently due to our hormones, physical structure, etc. We talk about training around your cycle, overrated exercises, and what you can do to maximize your time in the gym.
You can find Kayla on instagram @kaylaleephsio and her website is kaylaleephysio.com
Thank you again for tuning into the podcast and I hope you enjoyed this interview 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!
As you all know I coach many women through fat loss diets. This means that I have seen first hand how calorie deficits can affect people differently depending on their eating history. One of the things that often predicts failed weight loss attempts, is a history of prolonged calorie restriction.
If you're hitting the gym 5-7 days a week, restricting calories and not seeing results... this episode is for you.
We talk about:
What chronic dieting is
Why your dieting attempts are not working
Understanding reverse dieting
An example of what chronic dieting looks like
What to do if this is you
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!
#32 Client Vicki - losing 9 pounds in 8 weeks on the Mini Cut Program & maintaining her weight loss on 2100kcal
08 Jun 2021
00:28:04
In today’s episode, I’m speaking with my client Vicki in the UK, who recently completed the mini-cut program losing 4kg in the process. Vicki had been doing slimming world for 4 years before joining the program and had gotten to a point where her weight wasn't budging no matter how strictly she followed the food plan. Now she's not only lost the weight but she's also transformed her body composition and her relationship with food.
Topics covered:
Why she joined the program
The fad diets she's tried in the past
Her fears when considering the program (she was worried she'd have to completely change her diet)
How she structured her meals to hit her macros
How she went from exercising 6 days a week to 3 days while seeing better results
Finishing the program and maintaining her results on 2100 calories
Her advice to anyone who's feeling confused about nutrition
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my British 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!
#31 Habits Of Successful Dieters & A Strategy To Build New Habits With Ease
31 May 2021
00:26:31
More than 80% of dieters regain the weight within a year and re-enter the yo-yo dieting cycle again. But what about the 20% who successfully maintain their weight? What do they do differently?
They establish habits that they continue post-diet and create a lifestyle change.
In today's episode we look at the habits you need to adapt in order to achieve sustainable fat loss and escape the dieting cycle for good!
#30 Client Irene - 6kg down in 7 weeks on the mini cut program, first time tracking macros, and advice for getting started
19 May 2021
00:19:23
In today’s episode, I’m speaking with my client Irene, all the way in Palestine, who is on the final week of the mini cut program. In just 7 weeks, she’s 6kg down and said the biggest thing for her was how much she’s learned about nutrition through doing the program. Check ut her transformation over on Instagram!
Topics covered:
Why she joined the program
Her approach to nutrition prior to the program
The transition to tracking macros and calories
Things she found difficult
Biggest lessons learned
How she went away on holiday in week 3 and still saw results
Her advice for getting results
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my European clients (Irene is from Germany if you couldn't tell by her accent)! 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!
When you start any dieting phase you will need to change certain habits in order to create more awareness around your food choices and establish a calorie deficit.
Where most people go wrong on this is that they view the diet as some sort of alternate universe that they can step into for this phase and then mistakenly think that they can return to their old eating habits after. Not so! Especially not if you want to maintain your results long term and end the vicious cycle of constantly dieting.
Thank you again for tuning into the podcast and I hope you enjoyed this solo ep! 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!
#29 How to Train Before, During & After Pregnancy with Jen Dugard
17 May 2021
00:34:16
In this episode, I am joined by Jen Dugard, who is the founder of the Body Beyond Baby movement and the creator of the Safe Return to Exercise accreditation for fitness professionals. Jen has over 13 years of experience within the Fitness Industry in a range of roles from Personal Trainer, Outdoor Group Fitness, business owner, and educator. Jen is a mum of two and her personal mission is to raise the standard of the fitness industry within the pre and postnatal space.
Topics covered:
Jen's story and how she started working in this space
Understanding the pelvic floor and transverse abdominis (TVA)
What happens to the pelvic floor during pregnancy
The issues women experience after pregnancy
Understanding pelvic floor weakness and how to strengthen it
Abdominal separation - what is it and how to heal it
Why your 6-week check-up with a GP is NOT enough!
The importance of a women's health physio
Exercises to avoid while pregnant and postnatally
Advice for running post-pregnancy
When is a woman not considered post-natal
Advice for mums of older kids who may have some of these issues
#28 Client Barbara - when cutting calories isn't the answer & spending time at maintenance while getting leaner
10 May 2021
00:36:14
My client Barbara shares her journey from overtraining and undereating; to learning the value of spending time at maintenance and training more effectively.
Over the past 6 months, Barbara's mindset around training and nutrition has transformed dramatically, and I think her story is one that will resonate with many. She shares how she went from exercising 6 days a week for up to 2 hours a day, trying to restrict calories and feeling guilty when she ate too much or ate foods she considered bad; to now training 4 days a week focusing on strength, enjoying all her favourite foods and feeling less food-focused than ever after spending time on maintenance calories.
Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my European clients! I would greatly appreciate if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!
#27 What to do when you've gone "off track" or overeaten
03 May 2021
00:30:08
So you've gone over your calories, you're feeling guilty and wondering what to do to "fix it".
This is a topic I'm so passionate about because the most important thing here is to stop expecting perfection and understand that slip-ups are part of the process. It's how we respond and move forward from this that matters.
Topics covered:
Dieting perfectionism
Understanding your triggers
What to do the next day (and what NOT to do)
Why shuffling calories around is a slippery slope
What if you keep going over?
There are many different ways to establish a calorie deficit
How to find an approach that works for you
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!
#26 10 things we wish we had known at the beginning of our fitness journeys with Michelle Maher
26 Apr 2021
00:23:12
In this episode, I’m joined by a good friend of mine and fellow coach Michelle Maher, who is also Irish and living in Australia. We chatted about the things we wish we had known at the beginning of our fitness journeys and things we have learned along the way.
Topics covered:
Learning to decipher fact from fad in the fitness industry
Endless cardio won’t get you results
The importance of spending time on maintenance calories
How overtraining can impact results
Why every coach should have a coach
How to fast track your results by having a plan
Lifting weights won’t make you bulky
Thank you again for tuning into the podcast and I hope you enjoyed this chat with Michelle and the Irish accents! 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: Follow Michelle on Instagram: @michellemaherfitness