Ever feel like you want to make changes—but life just keeps getting in the way? In this episode, we’re diving into a powerful mindset tool that can transform how you approach your health, fitness, and habits: locus of control. You’ll learn:

• What locus of control actually is—and how it shows up in everyday choices
• Why saying things like “I don’t have time” or “I always sabotage myself” might be keeping you stuck
• The link between external control, shame, and procrastination
• How to shift back into ownership without falling into the self-blame trap

I’ll also share real coaching stories from women who went from feeling powerless to taking aligned, consistent action—without needing perfect conditions or more motivation. If you’re tired of starting over, and ready to feel back in the driver’s seat, this one’s for you.

You don’t need another plan—you need a mindset that helps you follow through. In this episode, I’m unpacking why so many smart, capable women struggle with consistency—not because they’re lazy or unmotivated, but because they’ve internalised a fixed mindset shaped by past failures, perfectionism, and unrealistic expectations. We’ll explore:

• What a growth mindset actually is (and isn’t)
• The everyday language that keeps us stuck in self-sabotage
• Why your beliefs about yourself matter more than willpower
• Real-life coaching shifts that move women from “I always fall off track” to “I know how to get back on track”

I’ll also share personal stories and coaching tools you can use right away to change the story you tell yourself—so you can build habits that stick even when life is messy. This is the mindset foundation behind everything I teach in Empowered—and it could be the shift you’ve been missing.

Ever found yourself halfway through your child’s leftovers… without even realising it? In this episode, we’re talking about those reactive food moments — when stress, tiredness, or emotion take over, and you find yourself eating on autopilot. I introduce you to a powerful tool I use myself (and coach clients through):

👉 The Strategic Pause.

It’s a 5-step process that helps you move from guilt and impulse… to intention and alignment. We’ll explore:

✅ Why you reach for food even when you’re not hungry
✅ How to slow down and ask better questions before you act
✅ A new way to make food decisions that feel grounded, not guilt-ridden
✅ How to build identity-based trust so your habits match who you want to be This isn’t about perfection.

It’s about making one aligned choice at a time — and learning to trust yourself again. Whether you're a busy mum, an equestrian balancing routines, or a professional juggling 50 priorities… this episode will give you the pause you didn’t know you needed.

What comes to mind when you hear “healthy eater”?

Meal prep queen? No sugar, no carbs? Someone with flawless discipline? In this episode, I’m pulling back the curtain on the invisible rules and beliefs that shape how we see ourselves around food — and how those beliefs might be holding us back more than we realise. I share parts of my own journey from a rigid, bodybuilding-style nutrition mindset to a more empowered, flexible relationship with food — one rooted in nourishment, joy, and identity-based choices. We’ll explore:

🔁 How past beliefs shape current food guilt
🧠 Why identity and behaviour are more connected than you think

💬 How to start redefining healthy eating in a way that fits your real life This episode is for any woman who’s tired of the all-or-nothing food mindset and ready to build something more sustainable, joyful, and true to who she is now.

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In this episode, we build on the foundations of self-regulation, focusing on how to create momentum and consistency in your health and fitness journey — no matter how busy life gets. You’ll learn why willpower alone isn’t enough and how to work with your mind and body to overcome self-sabotage. We’ll explore the power of small, daily actions, practical strategies to manage stress and overwhelm, and the mindset shifts that turn self-doubt into self-trust. By the end, you’ll feel equipped to approach your health and fitness goals with calm focus, unwavering motivation, and the tools to become your most empowered self.

www.jenni-douglas.com

In this episode, we dive into the often overlooked mental and emotional drivers that make or break your health and fitness goals. We unpack what self-regulation truly means — and why it’s the missing link for so many of us when it comes to sticking with exercise and healthy habits, especially during life’s busier seasons. You’ll discover practical tools and mindset shifts to move from feeling stuck or reactive to feeling calm, focused, and in control. Whether you’re a busy parent, professional, or anyone striving for better health, this episode will empower you to tap into your strongest, most balanced self — so you can thrive in and out of the gym.

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Tired of the “all in, fall off, start again Monday” cycle? This episode of The Empowered Podcast is for you. Coach Jenni breaks down why so many women struggle with follow-through — and why it’s not about willpower, but emotional fluency. You’ll learn how procrastiplanning, emotional disconnection from your Future Self, and hidden thought distortions are quietly sabotaging your consistency. In this honest, psychology-backed conversation, Jenni shares practical tools to shift from self-criticism to self-compassion, tie your habits to your values, and build micro wins that create unstoppable momentum — all in a way that feels doable and aligned with real life. 💬 You don’t need another plan. You need an approach that honours who you are and how you feel.

www.jenni-douglas.com

Think you’re just lazy or lacking willpower? Think again. In this episode of The Empowered Podcast, we break down one of the most common – and misunderstood – barriers busy women face: procrastination. You’ll learn why putting off your workouts, meal prep, or self-care isn’t about being unmotivated — it’s an emotional response rooted in how your brain seeks comfort.
Jenni unpacks the psychology behind procrastination, including short-term mood repair, emotional avoidance, and cognitive distortions, and shows you how to break the cycle. Plus, she shares three powerful mindset and behaviour shifts — from identity-based habits to the S.T.A.R.T. method — that will help you get unstuck and start following through. If you’re juggling work, parenting, perimenopause, or just life — this one’s for you. 🎁 Want to go deeper? Don’t miss the free upcoming webinar “Breaking the Procrastination Loop” — sign up at www.jenni-douglas.com

Struggling to stay consistent? Feel like motivation comes in waves? What if I told you that motivation follows a predictable pattern—and you can learn to control it?In today’s episode, I’m breaking down how motivation actually works and giving you the exact tools to stay driven, no matter what.💡 What You’ll Learn in This Episode:
✔️ The 3 biggest motivation killers and how to fix them
✔️ How to increase expectancy and value (so your brain stops resisting action)
✔️ The expectancy-value model and why it determines how motivated you feel
✔️ The power of external motivation triggers and how to set them up
✔️ My Motivation Safety Net—so you never fall off track again🔥 Empowered Opens in April!
If you’re tired of starting and stopping, Empowered is your step-by-step system to stay consistent.
💡 Spots are limited—join the waitlist now: https://www.jenni-douglas.com/empowered

Ever feel like you’re stuck in the cycle of “I just need to be more motivated”? You’re not alone—but here’s the truth: motivation isn’t what keeps you going.In today’s episode, I’m breaking down the biggest motivation myth and showing you exactly how to stop relying on willpower and start using a science-backed motivation system that actually works.💡 What You’ll Learn in This Episode:
✔️ Why motivation is not a feeling—it’s a process you can control
✔️ The #1 reason people struggle with staying motivated
✔️ How to fix low motivation in 5 minutes using psychology-backed tools
✔️ The Motivation Toolbox Method: How to build habits that last
✔️ Why action creates momentum (and how to get started today)✨ FREE WEBINAR: Finding Your Inner Drive – Mastering Self-Motivation
📅 Join me live on March 12th for an exclusive deep dive into how to stay consistent—even when life gets busy.
💡 Spots are limited—save yours now: https://www.jenni-douglas.com/innerdrive25

Consistency in exercise doesn’t happen by accident—it’s built through intentional habits, a flexible mindset, and a deeper understanding of the brain-body connection. In this episode, we explore the ways you can redefine what exercise means to you, the role of rewards in building habits, and the neuroscience behind movement. Plus, practical tips for overcoming resistance and reframing challenging sensations like breathlessness and fatigue.What You’ll Learn:

• How expanding your definition of exercise can improve flexibility and motivation.
• The science of rewards, from temptation bundling to variable reinforcement.
• Strategies to reframe physiological sensations and build intrinsic motivation.
• The role of neurogenesis and dopamine in creating lasting exercise habits.

Key Takeaways:

• Movement is movement: redefine exercise to include a wide variety of activities.
• Randomized rewards can make exercise feel exciting and desirable.
• Resistance is normal, but your reaction to it determines your success.
• Exercise promotes brain health and memory through neurogenesis.

Links & Resources:

• Sign up for my free webinar: How to Be Consistent with Exercise on February 19th https://www.jenni-douglas.com/exercisehabits
• Follow me for daily tips: https://www.instagram.com/jennidouglas.fitness/
• Share this episode with a friend who’s working on building a fitness habit!

Motivation can feel like an elusive spark, especially when life gets busy. In this episode, we explore the science of motivation, including the concept of motivational salience and how it impacts our decision-making. Learn why avoidance goals might be holding you back and how shifting to approach goals can transform your mindset. You’ll also discover practical tools for overcoming resistance, reframing your narrative, and becoming a consistent exerciser.

What You’ll Learn:

• The difference between avoidance and approach goals—and why it matters.
• The brain science behind motivation and how to increase motivational salience.
• Five practical tools for staying consistent, even when motivation is low.

Key Takeaways:

• Focus on the immediate benefits of exercise, like mood boosts and mental clarity.
• Start small and expand your definition of exercise to build flexibility.
• Use tools like journaling, planning ahead, and rewards to reinforce your habits.

Links & Resources:

• Register for my free webinar: How to Be Consistent with Exercise on February 19th https://www.jenni-douglas.com/exercisehabits
• Connect with me on Instagram: https://www.instagram.com/jennidouglas.fitness/
• Share this episode with someone who needs an extra push to get started!

Life doesn’t always go as planned, and sometimes your goals need to evolve along with it. In this episode, Dr. Jenni Douglas explores how to adapt your goals without losing sight of your bigger vision.

Discover how to:
✨ Embrace flexibility as a strength, not a setback.
✨ Overcome mindset traps like all-or-nothing thinking.
✨ Use a simple framework to pivot your approach while staying aligned with your purpose.Motivation can be hard to maintain, but learning to pivot with grace and intention is the key to long-term success. Whether you’re starting fresh or navigating a mid-year adjustment, this episode will guide you through building resilience and keeping your goals on track.

👉 Tune in to learn how to adapt, overcome, and thrive in 2025!

https://www.jenni-douglas.com/ 

Starting the new year full of excitement and motivation is easy—but how do you keep that momentum going when life gets busy? In this episode, Dr. Jenni Douglas, expert in exercise physiology and behavior change, shares the proven strategies you need to stay consistent in 2025.

Learn how to:
✨ Set goals that align with your values for sustained motivation.
✨ Celebrate small wins to build long-term momentum.
✨ Create systems that make sticking to your habits effortless.Whether you’re tackling fitness goals, personal growth, or professional aspirations, this episode will leave you feeling empowered and equipped to take action.

👉 Tune in to discover how to turn your goals into daily habits and make 2025 the year you truly follow through.

https://www.jenni-douglas.com/

In this episode my clients are on week 2 of their empowered programme so I am answering some of their questions on:

• How to be in a deficit if not counting calories
• How to get in more protein
• Tips for drinking more water
• Why sometimes less is more 
• Strategically sucking 

Please join me for a FREE webinar on 11th January 2024 at 7:30pm https://www.jenni-douglas.com/handletheholidays

The next empowered intake opens on 6th January 2025, earlybird prices until 31st Dec with code 'earlybird'. 

Jenni xx

In this episode I will share evidenced based strategies to become and identify as a frequent exerciser

Struggling to find time for exercise amidst the chaos of work, family, and daily life? In the Empowered Podcast, I’ll share practical, evidence-based tips to help you become a consistent exerciser without feeling overwhelmed. Tune in for expert advice, real-life strategies, and actionable steps that fit into your busy schedule. Discover how you can simplify your routine, remove decision fatigue, and gain the support you need to reach your fitness goals.Ready to take the next step? 


Learn more about my 6-week Empowered Program and start your fitness journey today at www.jenni-douglas.com.

In this episode we focus on Menopause and how we can use adjustments in physical activity, nutrition and lifetsyle habits to improve symptomology.

Struggling to find time for exercise amidst the chaos of work, family, and daily life? In the Empowered Podcast, I’ll share practical, evidence-based tips to help you become a consistent exerciser without feeling overwhelmed. Tune in for expert advice, real-life strategies, and actionable steps that fit into your busy schedule. Discover how you can simplify your routine, remove decision fatigue, and gain the support you need to reach your fitness goals.Ready to take the next step? 


Learn more about my 6-week Empowered Program and start your fitness journey today at www.jenni-douglas.com.

In this episode I share my thoughts on how to fit in exercise when you have a busy family life

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In this episode I share my thoughts on managing evening overating 

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In this episode I share my thoughts on body image as we navigate perimenopause 

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