We put a roof on our house! Words I never thought I'd say, but we did it. I mostly spent time on the floor, handing things up to Kieran and being stressed he'd fall off the roof and die. But he didn't and I did eventually climb up.
It got me thinking about deadlines, life and caring for yourself through the busy times, so that's what a lot of today is about. How to see the signs of your dysregulation and care for yourself in the simplest way, so you don't have a big mess to clear up later.
Plus some general updates of things that have been happening lately, including joining the ADHD in Women conference that Seed Talks hosted a couple of weeks ago.
Want to hear more about these topics? Let me know!
amy@empowerfitnessnutrition.co.uk
@amygorman__
This isn't the first time Sinead has made an appearance on the podcast - and it was just as epic for the sequel, not like those terrible films where they should never have done another. And that's because Sinead has been putting in the hard work to develop her story, to change the narratives and build a life she's super proud of.
We talked about the usual training and nutrition transformations, which come as second nature now. But the real transformation was in her self talk, nervous system and approach to navigating the changes of perimenopause, ADHD and the really big one - her upcoming mastectomy for the ATM gene.
We dug into saying no and many other tools Sinead has developed over the years we've worked together.
Her message to you? Start small, get support, a community.
Her message to herself? Be kind.
Whilst Sinead's journey has been longer than 12 weeks, she started with a 6 week journey. And our 12 week StrongHer Reset has been heavily influenced by the success of the deep work she has done.
So if you're interested in building sustainable habits and making your body feel like a safe place, email me, let's talk about how your journey could start from only 12 weeks.
amy@empowerfitnessnutrition.co.uk
@amygorman__
The world of health and fitness feels like a wild ride sometimes, especially for women. We do get a lot of comments thrown at us - from what you wear, to what you eat, drink, lift, do. So it's no wonder that I got into a big chat with clients at the weekend about GLP1's, body image and worries. So we made the best counter:
"What does health mean to you?"
And I asked them all to write it down and put it somewhere they'd see it often. The best bit about it, health didn't mean weight to anyone.
If you also struggle with the battles of body image, how to fuel, wanting to feel strong but coming up short with energy - listen to what's coming up next week with our Clear Mind Reset!
30 days of learning how to fuel your energy, sleep and training to beat brain fog and fatigue. Early bird offer until Wednesday 8th!
We start on Monday 13th and I'd love to have you there :)
Sign up and other free resources: https://linktr.ee/amygormancoach
Email: amy@empowerfitnessnutrition.co.uk
Instagram: @amygorman__
I hear more and more from women about the weight of uncertainty, expectations, and low lying anxiety about the world.
So what do you do with it?
One thing is to cut the news or the media that feeds the fear and uncertainty. But Amy goes through four other strategies you can adopt too to make life a little more manageable and the ups and downs of the rollercoaster a little less shocking!
There's a couple of awesome resources you can jump into:
Perimenopause Audit - get clarity on where you need to focus your attention here
AND I'm super excited to launch the 30 Day Clear Mind Reset - small group challenge starting on October 13! Bag an early bird discount before October 6 here
If you struggle with afternoon energy dips, brain fog, massive waves in mood dictating your life - this is for you!
Got questions?
amy@empowerfitnessnutrition.co.uk
@amygorman__
I'd love to answer them in the next episode!
This episode was EXCELLENT to record.
Amy was joined by good friend and awesome client, Dannie. Small business owner, singer, song writer, feminist, dog mum. A woman who knows she can do it all, but has learnt that actually, she doesn't have to.
We talked about all things perimenopause, ADHD diagnosis in her 40s, CrossFit, nutrition. We discussed the many mental challenges that come up for us as women born in the eat nothing and train loads era and how the deep work we've done has helped Dannie to finally feel at home in her body.
Grab yourself a cuppa, or your walking shoes and give this one a good listen. Because if you're a woman in your 40s, you really don't want to miss this.
If Dannie's story resonates with you, I can help you. My 12 week StrongHer Reset is designed to help you get clued up on your hormones, align with your nervous system, tailor your training and nutrition to your hormones, and find peace in your body.
This is the first time Dannie has felt at peace in herself in 40 years and I couldn't be prouder.
Email me to just have a chat - amy@empowerfitnessnutrition.co.uk
Insta: @amygorman__
You can do anything you put your mind to. But first, you need to put your mind to it.
Amy talks about taking action and having a realistic timeline, and the impact of our body feeling safe on our results.
After questions recently about our 12 week programme, Amy shares what's involved and who it would benefit.
Want to find out more or ask a question for a future episode?
Email amy@empowerfitnessnutrition.co.uk
Instagram: @amygorman__
Amy chats today about power of mindset. Instead of thinking about your scarcity - what you don't have enough of - where are you abundant? Where is life plentiful? What are you grateful for?
It's crazy how quickly seeing your abundance in life, in food, in strength can suddenly show and create more.
Amy talks about the joy of seeing her perimenopausal clients look happy whilst lifting weights, tyres, and crushing strength. Compared to the images online of what menopause looks like.
Want to learn more about Amy can help you with our StrongHer Reset: 90 days to Energy, Strength and Ease in Perimenopause.
amy@empowerfitnessnutrition.co.uk
Insta: @amygorman__
#mindset #universe #nutrition #perimenopause
In this week's episode Amy talks about the difference a year can make! From burnout in London, to finding joy travelling and setting a totally new route for the future. But it all started with small actions and no idea this is where the journey would go - just led by energy and calm.
This is a lesson we worked through with a client recently, reviewing the energy demands of daily tasks rather than time. Immediately this created space and freedom to follow fun and feeling good, which led to greater consistency and energy!
If you're interested in understanding your nervous system, cycle, training and nutrition together for your own body, Amy is launching a 12 week programme in September to deep dive into everything women really need to build a happier, more aligned life!
To talk, or have your questions on the next episode email:
amy@empowerfitnessnutrition.co.uk
Insta: @amygorman__
Some weeks, things don't flow so well, that's ok! I overthought this week's podcast a lot as my brain went into a little bit of a scramble.
Amy talks about making every morning feel like a Saturday - create space to settle into a joyful morning. How change can sometimes feel weird or bad - not because it is bad, but because we haven't had enough reps of it yet.
This week we did some big jobs that took me away from my desk - putting a roof beam into our tiny house! A big scary week for lifting a huge beam into place by hand! This beam is MASSIVE from trees in our forest. AND we harvested beans, corn and watermelon from our garden. Things are moving!
Amy talks about asking yourself good and honest questions about the things playing on your mind. Rather than letting a work project bother you, or a missed workout eat you alive. Ask what the real problem is!
It's my birthday this weekend and I'm thinking of record a lesson for every year of life! Jump in the comments and let me know if you would be interested in that :)
#nutrition
Welcome back! It's so awesome to see more of you tuning in, especially after such a long break. And even better that it's still as fun as I remember to jump in and chat about nutrition.
I'd love love love to hear the challenges you have and answer some questions - so do jump in the comments or email me with any questions you have: amy@empowerfitnessnutrition.co.uk
This week I talk about another slow morning practice I apply to stay away from burnout - morning journaling and hanging out with the veg in the garden!
Before getting into the real juicy details - why you're not seeing results. There's a good chance you're being too strict and too hard on yourself! I share approaches from the way you load your plate, to your food selection process to help you see those results.
And a reminder - active ladies, eat your damn carbs!
A couple of links to check out that I mentioned in the episode -
BrainFM - super pumped to work with these guys after 3 years of using it daily for sleep and productivity - thanks to our house renovation we have a pretty awesome partnership with them so you can get a whole month to try it out for free! https://www.brain.fm/thehousewithnoname
Previous episode on meal prep - all about making your life easier - https://open.spotify.com/episode/0qxwWOmuEJomyXIh3yNRc6?si=4b29790a80154e0d
I'll be taking on 5 clients to work with me from mid September (post family visits, so I can give you and them my best self!) - if you want to know more, email me amy@empowerfitnessnutrition.co.uk and let's chat :)
See you next week!
In this episode Amy talks about another daily routine to help keep burnout at bay. The simple morning coffee. From rushed 5am espressos to 20 minutes to make a beautiful cup of joy!
Dedicated time in the day to slow down and check in.
On that same theme, Amy talks about cycle tracking. From the perspective of menstruating women, perimenopause and women on contraception. This is one of the best tools to become really body aware and think about how you feel - not just when your period starts.
This has been one of the most transformative tools for clients in the last year!
Got a question you want answered, or want to talk about 1:1 coaching?
Email amy@empowerfitnessnutrition.co.uk
Bom Dia! Welcome back :)
Today Amy talks about taking steps each week to be more present after burnout from the busy life of London.
Then shares practical tips about staying consistent with your nutrition and exercise. From veggie boxes and shopping lists to keeping the light on in busy weeks with 20 minute home workouts.
Got questions you want answered on the podcast? Email amy@empowerfitnessnutrition.co.uk
See you next Thursday!
#nutrition #consistency #burnout #gardening
It's been a while since we jumped on here to talk! Join Amy to talk moving country, creating safety and setting up a life that feels good (not just doing the old thing in a different place!)
Amy talks about the move to Portugal, our 12-week programme starting in September and how you can become part of our amazing community of women!
Got questions you want answered? Email amy@empowerfitnessnutrition.co.uk and we'll be sure to answer in a future episode :)
Check out our socials:
@amygorman__ the life of a veg queen and nutrition coach
@the.house.with.no.name
YouTube:
https://www.youtube.com/@TheHousewithNoName
It's been a while since we shared an episode! A whole lot of life happened lately, including a BIG change - we've got fully remote and bought an abandoned house in Portugal to renovate!
Future episodes will be coming to you from The House with No Name in Central Portugal! But until then, Amy wanted to jump in and update on what's been happening and how you can keep working with us to live your best life.
Amy talks through everything you need to know about The Empower Project. We shared the test phase in previous episodes but now it is LIVE and we're ready to go with all things movement in January - doing it, fuelling it, using it to fill your cup and help you live a better life!
She also shares some tips for goal reviewing and setting before the end of the year to help you see the amazing achievements you've had in 2024.
Grab a cuppa and give this episode a lesson, then get signed up to all the tools you need for a successful January.
Right here!
Wishing you all a Happy and Healthy New Year x
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Want to talk more?
Email: amy@empowerfitessnutrition.co.uk and Amy would be delighted to talk
Or book straight into Amy's diary for a chat: https://calendly.com/empowerfitnessnutrition/30min
Amy is flying solo again this week as we prepare to head away to a wedding for the weekend. So this weeks topic is all about how you can prepare for success at social events or when travelling, without sacrificing your goals AND still having a great time!
(02:52) Travel Nutrition Strategies
(11:54) Preparing for Social Events
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Have questions for the pod?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Reach out to Amy directly to chat about a plan to suit your goals:
amy@empowerfitnessnutrition.co.uk
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The Empower Project
Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!
https://www.youtube.com/@The.Empower.Project
—
Find us on social media:
In this weeks episode Amy is flying solo and talking all about the common challenges she helps clients with.
Fitness coaching, focusing on mindset shifts, the effectiveness of shorter workouts, and the importance of variety in routines. She emphasizes the need to overcome the feeling of inadequacy in training duration and the significance of setting achievable goals. Amy also addresses the struggle with low motivation and the importance of making commitments to oneself to foster a healthier lifestyle.
(02:50) The Value of Short Workouts
(06:09) Overcoming the 'Should Do More' Mentality
(08:58) Breaking the Monotony of Routine
(11:54) Addressing Low Motivation and Commitment
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Have questions for the pod?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Reach out to Amy directly to chat about a plan to suit your goals:
amy@empowerfitnessnutrition.co.uk
---
The Empower Project
Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!
https://www.youtube.com/@The.Empower.Project
—
Find us on social media:
Back into listener questions in this weeks episode. We kick things off first with this weeks Jeana challenge, then get into questions.
We talk about the best way to eat your vegetables and how different ways of cooking affect how you absorb the nutrients.
Then we talk about how losing fat differs from men to women, different considerations that need to be made and why it's often much more complex as a woman.
(02:00) Jeana Challenge: Hydration
(06:50) Understanding Hydration Needs
(11:44) The Importance of Hydration in Fitness
(19:47) Vegetable Consumption: Best Practices
(41:32) Effective Diet Strategies for Women
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Have questions for the pod?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Reach out to Amy directly to chat about a plan to suit your goals:
amy@empowerfitnessnutrition.co.uk
---
The Empower Project
Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!
https://www.youtube.com/@The.Empower.Project
—
Find us on social media:
Last week we talked about HOW you can get into lifting weights and where to start. And as much as learning yourself was bottom of that list, it's still an option that you can go with.
If you are learning yourself then you'll need to write your own workouts and training programmes
Today we're talking about how you can do exactly that. How to write your own training programme.
(06:08) The Empower Project and the Wedding Series
(10:44) Focus on Veggies and Challenges
(13:06) Building a Supportive Community
(18:51) Upcoming Goals: Hydration and Vegetables
(32:44) Understanding Goals, Limitations, and Time Commitments
(33:45) Conducting a Movement Assessment
(35:01) Flexibility in Planning Sessions
(37:19) Setting Checkpoints and Creating a Macro Plan
(38:47) Testing and Tracking Progress
(43:47) Choosing Testing Movements
(52:50) The Importance of Tempo
(56:53) Determining Sets and Reps
(01:04:37) The Significance of Rest Times
(01:08:09) The Importance of Warm-Up Routines
(01:13:14) Using Effort Values or RPE
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Have questions for the pod?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Reach out to Amy directly to chat about a plan to suit your goals:
amy@empowerfitnessnutrition.co.uk
---
The Empower Project
Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!
https://www.youtube.com/@The.Empower.Project
—
Find us on social media:
This weeks episode is all about HOW to start lifting weights!
We've talked at length and frequency about why you should be regularly lifting weights but today, we're talking about HOW you can start lifting weights, what to consider when you're looking at getting a coach and how you could learn to lift weights on your own.
(00:00) Overcoming the Fear of Starting to Lift Weights
(13:13) The Importance of Having a Coach or Mentor
(18:10) Learning Proper Technique from the Beginning
(24:22) The Benefits of Online Coaching
(35:51) Starting the Journey of Lifting Weights
(46:54) The Benefits of Working with a Coach
(53:31) Self-Guided Learning and Trusted Resources
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Interested in being part of the Empower Project Community?
As we talk about in this episode, we're running the first test of our Empower Project community for women over 30 in September. Sound like something you want to be part of?
Drop an email to Amy, let her know you're interested.
It's compeltely free for the month, only thing we ask is you engage and give us feedback!
amy@empowerfitnessnutrition.co.uk
---
Have questions for the pod?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Reach out to Amy directly to chat about a plan to suit your goals:
amy@empowerfitnessnutrition.co.uk
---
The Empower Project
Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!
https://www.youtube.com/@The.Empower.Project
—
Find us on social media:
More muscle = more health, especially when it comes to lowering the likelihood of insulin resistance and T2 diabetes.
Having more muscle and strength is a great protector of health as you age, for reasons you may not actually think about first hand. It's not all about looks!
Speaking of building muscle, we also talk through how much protein you need each day to make sure you are actually fuelled to build muscle and gain strength. As well as a few ways you can make sure you're getting that amount.
---
Interested in being part of the Empower Project Community?
As we talk about in this episode, we're running the first test of our Empower Project community for women over 30 in September. Sound like something you want to be part of?
Drop an email to Amy, let her know you're interested.
It's compeltely free for the month, only thing we ask is you engage and give us feedback!
amy@empowerfitnessnutrition.co.uk
---
Have questions for the pod?
We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall
Send your questions
amy@empowerfitnessnutrition.co.uk
---
Want more help?
Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life?
We can help you
Reach out to Amy directly to chat about a plan to suit your goals:
amy@empowerfitnessnutrition.co.uk
---
The Empower Project
Our YouTube channel! Follow Amy and Kieran as they set to Empower you to take control of your fitness, fuel your health and enjoy more of life!
https://www.youtube.com/@The.Empower.Project
—
Find us on social media: