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.fitness Mini Cut program (50% off for pod subscribers): START...

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...

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...

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.fitness Mini Cut program: START HERE NUZEST Greens powder:...

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...

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...

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...

“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...

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 :...

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...

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...

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...

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...

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...

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...

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...

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...

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,...

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...

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_nutrition JCN clinic:...

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...

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...