Empower Her Fitness

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

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.  LINKS:Leonie's results: https://www.instagram.com/p/Ccm_YZkvRMa/?hl=en 1-1 Coaching application: www.empowerher.fitnessMini Cut program (50% off for pod subscribers): START HERENUZEST 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.fitnessJoin my FREE FaceBook Group here

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.LINKS: Jordan's insta: @jordan_barbellmedicine1-1 Coaching : www.empowerher.fitnessMini Cut program (50% off for pod subscribers): START HERENUZEST 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.fitnessJoin my FREE FaceBook Group here

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 coachTraining to be strong, not skinnyAdvice for girls getting started lifting weightsWhat she would tell her old self Training with intensityFitness mythsTeam tripod - and the importance of filming your sets in the gymThank 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!LINKS:Sharelle's insta:  @sharellegrantWork with me 1-1: www.empowerher.fitnessRegister for the mini cut program: click hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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! Stay tuned for more podcast episodes every week!LINKS:1-1 Coaching : www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

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! Stay tuned for more podcast episodes every week!LINKS:1-1 Coaching : www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

This is something many people get wrong - they think that taking a sustainable approach means dieting over a longer period of time with slower results. When this really isn't true.  I explain why in today's episode. 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!LINKS:1-1 Coaching : www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

This has to be the most common question I get from new clients when they start with me. And you know what, life happens and you can't just press pause or become a hermit cos you're on a diet or trying to maintain a healthy lifestyle! 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!LINKS:1-1 Coaching : www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

“Can I drink alcohol and still lose fat?” This has to be one of the most common questions I get from clients! And the answer is.. it depends! Let's break it down in today's episode.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!LINKS:1-1 Coaching : www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

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! Stay tuned for more podcast episodes every week!LINKS:1-1 Coaching : www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 psychologyThe role of psychology in health conditionsThe impact of chronic stress on our healthThe gut-brain axisHustle culture The stress of living through a pandemic and its long term impact on our health/brainHow to reduce stressThe difference between mindfulness and meditationThank 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!LINKS:Dr Sula's intagram: @the_health_psychologist_Work with me 1-1: www.empowerher.fitnessRegister for the mini cut program: click hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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!Stay tuned for more podcast episodes every week!LINKS:Apply for coaching: www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 cycleBiggest misconceptions around the menstrual cycle The importance of ovulatory cyclesWhat is post pill acne and what can you do about itThe best supplements and nutrition support for acneSeed cyclingThank 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!LINKS:Jennie's intagram: @onehealth_nutritionWork with me 1-1: www.empowerher.fitnessRegister for the mini cut program: click hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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! Stay tuned for more podcast episodes every week!LINKS:1-1 Coaching : www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

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

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!LINKS:1-1 Coaching : www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 dietsNutritional considerations when going plant-based/veganCommon 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!LINKS:Leah's intagram: @plantstrong_dietitianCoaching applications: www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

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!Stay tuned for more podcast episodes every week!LINKS:Apply for coaching: www.empowerher.fitnessCheck out Minta's results: hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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! Stay tuned for more podcast episodes every week!LINKS:New Year Goals Worksheet - https://www.empowerher.fitness/newyearApply for coaching: www.empowerher.fitnessNUZEST 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.fitnessJoin my FREE FaceBook Group here

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:Mini Cut program: more info hereRegister for January intake: empowerher.fitness/macros-mini-cut-optionsNUZEST 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.fitnessJoin 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 bloatingCommon causesFunctional testing Common underlying causes of bloatingHow and when to seek treatment?Do certain foods cause bloating?How to improve gut healthFibre and bloatingTo learn more about Carissa, or to book an assessment check out these links:IG: @carissa_anne_nutritionJCN 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:Rate and review the podcast: https://www.empowerher.fitness/blog/leave-a-reviewApply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin 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 journeyWhy she joined the programVegan sources of protein How she structured her meals on a dietGetting results while still having a social life Navigating weekends awayWhat she's learned from completing the programThank 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:Mini Cut program: more info here Register for January intake: empowerher.fitness/macros-mini-cut-options 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.fitnessJoin 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 changeReadiness to changeSelf-efficacy vs self-confidenceGoal settingMotivation for changeHabit cyclesCan habits really be changed? Moving away from perfectionismIf 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:Rate the podcast: https://www.empowerher.fitness/blog/leave-a-reviewApply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin 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 here1-1 coaching waitlist: here or visit www.empowerher.fitness/onlinecoachingNUZEST 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.fitnessJoin 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.200700758https://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:Mini Cut program: more info hereENQUIRE about 1-1 coaching: hereNUZEST 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.fitnessJoin 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 bodymyths around carbs and weight lossinsulinstudies comparing low carb and low-fat dietscarbs and trainingcarbs and female hormonesMost 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:Mini Cut program: more info hereENQUIRE about 1-1 coaching: hereNUZEST 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.fitnessJoin 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:Mini Cut program: more info hereENQUIRE about 1-1 coaching: hereNUZEST 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.fitnessJoin 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 saysHow to implement themCalorie 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/2411-5142/5/1/19A 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:Mini Cut program: more info hereWaitlist for 1-1 coaching: hereNUZEST 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.fitnessJoin 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-factorThe 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:Mini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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:Mini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 DietWhy Weight Fluctuations HappenHow I Recommend You Track ProgressWhen To (and when not to) Make Calorie AdjustmentsThank 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 hereApply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 hereWhat does 100g of protein look like in meals: here Meal prep recipe book: click hereApply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 symptomsHow to get diagnosed The different types of PCOS and how their management styles might differDiet and lifestyle strategies for PCOS Understanding hormone imbalance and insulin resistancePCOS myths The link between gut health and PCOSTo learn more about Carissa, or to book an assessment check out these links:IG: @carissa_anne_nutritionJCN 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:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

"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 dayHow it started: cardio and HIIT classes, Vs how it's going: strength training 3-4 days a weekGetting comfortable with taking rest days Enjoying meals out and events while still making progressMindset around food and trainingJuggling 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:Apply for 1-1 Coaching: click hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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:Luna's transformation: check it out here and hereApply for 1-1 Coaching: click 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/empowerher.fitnessJoin my FREE FaceBook Group here

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:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 bodyWhat can shift workers do to be healthy?Do naps during shift work help or make things worse?How to improve sleep for shift workersShift work and meal timingEating 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_workerBook: Too Tired to Cook: The Shift Worker's Guide to Working (And Surviving) in a 24/7 WorldThank 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:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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!Stay tuned for more podcast episodes every week!LINKS:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 sleepCircadian rhythm and sleepSleep banking & sleep debtHow much sleep we needThe effects of insufficient sleepNutrition and sleepSteps to improve sleepStrategies to fall back asleepSupplements for sleepThoughts on sleep tracking devicesTo learn more about Dr Bender's research check out these links:LinkedIn: linkedin.com/in/dramymbenderTwitter: sleep4sportIG: @sleep4sportThank 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:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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!Studies mentioned:High protein diet promotes for more lean mass gain and fat mass lossEffects of high-protein diets on fat-free massThank 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 hereLINKS:Apply for 1-1 coaching: click hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 cycleNutrition for PMS & menstrual cycle healthNutritional deficiencies when on the pill Food to focus on when coming off contraception to optimize health Hormonal acne & supplements that help with thisPractical tips for female healthFollow Aisling on:Instagram: https://www.instagram.com/Website: https://www.aoknutrition.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! Stay tuned for more podcast episodes every week!LINKS:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 losstwo key factors needed to maintain resultswhat is reverse dietingscenarios where reverse dieting is usefulunderstanding post diet maintenanceyour mindset around eating more foodThank 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:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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.comThank 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! Stay tuned for more podcast episodes every week!LINKS:Apply for 1-1 coaching: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 isWhy your dieting attempts are not workingUnderstanding reverse dietingAn example of what chronic dieting looks likeWhat to do if this is youThank 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:Need help with reverse dieting: click hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 programThe fad diets she's tried in the pastHer fears when considering the program (she was worried she'd have to completely change her diet)How she structured her meals to hit her macrosHow she went from exercising 6 days a week to 3 days while seeing better resultsFinishing the program and maintaining her results on 2100 calories Her advice to anyone who's feeling confused about nutritionThank 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! Stay tuned for more podcast episodes every week!LINKS:Vicki's results: check it out hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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! LINKS:Mini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here Leave us a review/rating: https://www.empowerher.fitness/blog/leave-a-review

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 programHer approach to nutrition prior to the programThe transition to tracking macros and caloriesThings she found difficult Biggest lessons learnedHow 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! Stay tuned for more podcast episodes every week!LINKS:Irene's results: hereMini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here

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 spaceUnderstanding the pelvic floor and transverse abdominis (TVA) What happens to the pelvic floor during pregnancyThe issues women experience after pregnancyUnderstanding pelvic floor weakness and how to strengthen itAbdominal separation - what is it and how to heal itWhy your 6-week check-up with a GP is NOT enough!The importance of a women's health physioExercises to avoid while pregnant and postnatallyAdvice for running post-pregnancyWhen is a woman not considered post-natal Advice for mums of older kids who may have some of these issuesFind Jen on Instagram:@jendugard@safereturntoexercise@bodybeyondbabyLINKS:Mini Cut program: more info hereNUZEST 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.fitnessJoin my FREE FaceBook Group here