Empower Her Fitness
91 episodes - English - Latest episode: 9 months ago - ★★★★★ - 14 ratingsA podcast for millennials who are serious about health and fitness! Join Irish-Australian nutritionist (G.Dip. Human Nutrition) and online fitness coach Aoife McAuliffe as she simplifies nutrition and fitness and dispels fact from fad (diet) so that you can lose fat while eating more, training smarter, and ultimately understand nutrition so that you too can experience food freedom! Each week the Empower Her Fitness podcast will help you to understand what to focus on when it comes to weight loss, strength, and body composition so that you can achieve results that you never thought possible. This will include guest interviews with experts in the industry as well as evidence-based discussions on all things female health and fitness including weight loss, macros, female physiology, strength training, and mindset.
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Episodes
#79: Client Naomi talks about her journey from Crossfit 6 times a week & restrictive dieting to fixing her relationship with food
July 23, 2023 18:00 - 46 minutes - 32.2 MBWelcome 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 talks fat loss and reverse dieting while living a busy life
July 05, 2022 09:00 - 40 minutes - 27.5 MBIn 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): STAR...
#78: Client Leonie on fat loss while traveling and working away
July 05, 2022 09:00 - 40 minutes - 27.5 MBIn 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 enquiry: HERE NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount:...
#77: Why doctors should be recommending that we all lift weights with Dr Jordan Feigenbaum of Barbell Medicine
June 22, 2022 10:00 - 46 minutes - 32.1 MBJordan 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 weight...
#76: Training With Intensity and Separating Fitness Facts from Fiction with Sharelle Grant
June 07, 2022 11:00 - 24 minutes - 16.9 MBToday'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 b...
#75: There is no "perfect plan"
June 01, 2022 07:00 - 5 minutes - 4.07 MBStop 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 enquiry: HERE NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)...
#74: How to maintain your results post diet
May 25, 2022 07:00 - 11 minutes - 7.83 MBWhen 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 diet...
#73: 5 Reasons Why Tracking Your Food Will Help You Lose Weight Sustainably
May 18, 2022 02:00 - 10 minutes - 7.28 MBLINKS: 1-1 Coaching enquiry: HERE NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20) Follow me on Instagram: https://www.instagram.com/activelyaoife/ Podcast Instagram: https://www.instagram.com/activelyaoife/ Join my FREE FaceBook Group here
#72: Should fat loss be slow in order to be sustainable?
May 04, 2022 07:00 - 8 minutes - 5.58 MBThis 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 epis...
#71: Can you eat out at restaurants while dieting?
April 27, 2022 07:00 - 10 minutes - 7.34 MBThis 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...
#70: Can You Drink Alcohol And Lose Weight?
April 20, 2022 07:00 - 8 minutes - 5.75 MB“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 C...
#69: How To Enjoy The Easter Chocolate Without Guilt!
April 15, 2022 03:00 - 9 minutes - 6.62 MBHappy 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 enquiry:...
#68: The Impact Of Chronic Stress On Our Health with Dr Sula Windgassen
March 22, 2022 20:00 - 31 minutes - 21.5 MBThis 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 ...
#67: Client Stephanie On How 1-1 Coaching Changed Everything For Her
March 09, 2022 06:00 - 28 minutes - 19.4 MBToday’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 t...
#66: Hormonal Acne & Post Pill Hormone Imbalances with women's health nutritionist Jennie Haire
February 23, 2022 08:00 - 47 minutes - 32.7 MBThis 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...
#65: Why Your Weight Went Up Overnight & How To Normalise Scale Fluctuations
February 15, 2022 20:00 - 18 minutes - 12.8 MBWeight 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 ...
#64: My Journey To Becoming a Coach & Nutritionist - guest interview episode!
February 09, 2022 00:00 - 56 minutes - 38.9 MBToday'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 ...
#63: 8 Fat Loss Tips To Try Before You Start Tracking Anything!
February 01, 2022 22:00 - 13 minutes - 9.02 MBBefore 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 y...
#62: Optimising Vegan & Plant based diets with @plantstrong_dietitian Leah Higl
January 25, 2022 07:00 - 27 minutes - 18.7 MBLeah 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-b...
#61: Client Minta on the one thing that helped her to see results after trying everything
January 18, 2022 07:00 - 42 minutes - 29.5 MBToday’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 ...
#60: My 5 Tips for Effective Goal Setting
January 11, 2022 20:00 - 19 minutes - 13.3 MBWhether 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,...
#59: 2021 Wrapped, Best Episodes, & Highlights
December 21, 2021 08:00 - 32 minutes - 22 MBIn 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...
#59: 2021 Wrapped, Best Episodes, & Highlights
December 21, 2021 08:00 - 32 minutes - 22 MBIn 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...
#58 - Bloating and Gut Health with clinical nutritionist Carissa Mason
December 15, 2021 08:00 - 37 minutes - 26 MBToday's guest expert is clinical nutritionist, Carissa Mason. We are talking about the causes of bloating, in particular chronic bloating. Topics covered: What is bloating Common causes Functional testing Common underlying causes of bloating How and when to seek treatment? Do certain foods cause bloating? How to improve gut health Fibre and bloating To learn more about Carissa, or to book an assessment check out these links: IG: @carissa_anne_nutrition JCN clinic: https://jessi...
#57: Client Orla on doing the Mini Cut Program as a vegan, easy protein sources and losing weight without overcomplicating it
December 08, 2021 07:00 - 30 minutes - 20.9 MBIn 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 whi...
#56: Motivation, behaviour change and moving away from perfectionism with Dr Gary Mendoza
December 01, 2021 07:00 - 53 minutes - 37.1 MBIn 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 psycholo...
#56: Motivation, behaviour change and moving away from perfectionism with Dr Gary Mendoza
December 01, 2021 07:00 - 53 minutes - 37.1 MBIn 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 psycholo...
#55: Navigating Your Nutrition During The Festive Season
November 24, 2021 07:00 - 25 minutes - 17.4 MBWith 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 ...
#54: In A Deficit But Not Losing Weight?
November 17, 2021 08:00 - 28 minutes - 19.3 MBI 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://sea...
#54: Tracking A Calorie Deficit But Not Losing Weight?
November 17, 2021 08:00 - 28 minutes - 19.3 MBI 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://sea...
#53: Should I Go Low Carb To Lose Weight?
November 10, 2021 07:00 - 26 minutes - 17.9 MBMany 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 ene...
#52: How High Can We Take Our Maintenance Calories?
November 03, 2021 07:00 - 23 minutes - 16.1 MBHave 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 ple...
#51: What Are Diet Breaks & How To Implement Them
October 27, 2021 07:00 - 28 minutes - 19.9 MBLet'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 says How to implement them Calorie 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/2411-5142/5/1/19 A secondary an...
#50: The Satiety Index, Which Foods Are More Filling & Why Not All Calories Are Created Equal
October 20, 2021 06:00 - 15 minutes - 10.8 MBEver 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 ...
#49: The 5 Step Framework Inside The Mini Cut Program
October 13, 2021 07:00 - 31 minutes - 21.8 MBIn 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. Th...
#48: Why You Need To Adjust Calories As You Diet In Order To Keep Progressing
October 06, 2021 06:00 - 31 minutes - 21.7 MBWelcome 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 fo...
#47: How To Hit Your Macros To The Tee Every Day
September 21, 2021 08:00 - 20 minutes - 14.2 MBDo 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...
#46: What is PCOS with clinical nutritionist Carissa Mason
September 14, 2021 19:00 - 42 minutes - 28.9 MBToday'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 t...
#46: What is PCOS with clinical nutritionist Carissa Mason
September 14, 2021 19:00 - 42 minutes - 28.9 MBToday'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 t...
#45: How Under-eating Is Preventing You From Getting Lean & Strong
September 08, 2021 10:00 - 20 minutes - 13.9 MBUndereating 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 th...
#44: Client Ellie on investing in 1-1 coaching & learning to do less to get better results
August 31, 2021 08:00 - 40 minutes - 27.5 MB"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 ...
#43: Is the diet industry keeping you stuck?
August 24, 2021 08:00 - 12 minutes - 8.53 MBWhy 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 get...
#42: Client Luna - Body Recomposition At Maintenance & Becoming a Personal Trainer
August 17, 2021 07:00 - 19 minutes - 13.2 MBIn 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 ...
41: 5 Training Mistakes That Everyone Makes When They Start Lifting Weights
August 10, 2021 08:00 - 20 minutes - 14.2 MBToday 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 ...
#41: 5 Training Mistakes That Everyone Makes When They Start Lifting Weights
August 10, 2021 08:00 - 20 minutes - 14.2 MBToday 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 ...
#40: Nutrition for Shift Workers With Audra Starkey
August 03, 2021 08:00 - 37 minutes - 26.1 MBAudra 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 B...
#39: 4 Mistakes To Avoid In A Reverse Diet
July 26, 2021 19:00 - 21 minutes - 14.9 MBReverse 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 ep...
#38 The Importance of Sleep & How To Sleep Better with Dr Amy Bender PhD
July 19, 2021 19:00 - 49 minutes - 33.9 MBToday'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 pr...
#37 Why You Shouldn't Chase Weight Loss If You Want To Change Your Body Composition
July 12, 2021 19:00 - 16 minutes - 11.4 MBIn 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 loss Effects of...
#36 Female Hormonal Health, PMS, Irregular Periods and The Pill with Aisling O'Kelly AOK Nutrition
July 05, 2021 19:00 - 36 minutes - 25.1 MBThis 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 com...