Empower Coaching

Palma ♥️☀️

Miss it already 🥲🥹

It's time to break up with cheat meals and embrace food freedom🥳

Raise your hand if you've ever felt guilty for eating certain foods. 🙋‍♀️We've all been there, it takes some time but you absolutely can change how you view foods. I hate the term “cheat foods” now, I mean who are you cheating?

When we label certain foods as "cheat foods", it can create an unhealthy relationship with food. We start to feel guilty for enjoying foods that we love, and we might even try to restrict ourselves from eating them altogether. 🥺😭

But the truth is, no food is "off-limits" or "cheating" when it comes to a balanced diet. There are no rules to dieting, no good or bad foods.

Instead of depriving ourselves, let's focus on moderation and mindfulness. Let's enjoy our favorite foods without guilt or shame, and let's nourish our bodies with a variety of nutritious foods.

So let's break up with the cheat meal mentality and embrace food freedom. Eat what makes you happy and listen to your body. Remember, a healthy relationship with food is one of balance, not restriction.🦋

PMS can be a bitch, but don't worry - there are things you can do to make it a bit easier on you! 💪🌸 Swipe along to see ways to help 🥰

Always relying on motivation to get going?

Let me let you in on a little secret

Motivation is a lie 🫢

Just like any other human feeling/emotion, it comes and goes

You might think that without motivation you can’t succeed at reaching your goals

But you don’t need motivation ❌

It’s good to get you going but are you going to stop every time motivation dips?

What you do need is structure, support, accountability & guidance 🤝🏻

Having someone to lean on when things get hard, having a plan you LOVE & the know how to adapt when things don’t go to plan

Motivation is fleeting, it comes and goes.

Instead of relying on motivation to see you through set small goals that help you on your way to your big goal

This way you’ll be feeling like your winning all the time & be determined to keep going 💪🏻🔥

This is what we do at Empower, helping you overcome “low motivation “ & help you smash your goals

If you’re ready to ditch motivation & want the support & guidance to get you where you want to be then DM me “MOTIVATION“ or fill in the enquiry form in my bio 💕

Have PCOS & struggle with hairloss?

Hair loss & unwanted hair growth can be such a huge problem for girls with PCOS

High androgens (male hormones) in PCOS can cause hairloss, acne & unwanted excess hair growth.

High inflammation in the body is also a key factor and can cause a lot of the pre mentioned symptoms.

But don’t worry, you can improve the symptoms, just like loads of my girlies on the programme.👑

Here’s what we did…

We implemented a diet filled with nutritious wholefoods and started lifting weights.

Alongside diet + exercise, there are some fantastic supplements that can help with hair loss:

🌺Take a Zinc supplement

Zinc helps to improve ovarian function, & this decreases androgens. Which is absolutely what we’re looking to happen here, it is also a brilliant anti inflammatory so will work to help reduce inflammation

Zinc is honestly just a fantastic mineral (it pretty much just does wonders for female health)

🪷Start taking Myo-Inositol

Just like with zinc, myo-inositol helps to improve ovarian function, works to reduce testosterone levels& improve insulin sensitivity 🥳

It’s safe to take while pregnant, if taking metaformin & can help with the success rate of IVF 💕

🌸Take turmeric daily

Turmeric is a fantastic anti inflammatory to add into your diet, can be taken as a capsule or even a powder to add to foods,

These are just a few easy steps you can take to help with hair loss, these 3 supplements will help your PCOS symptoms massively

Let me know is you've tried any of these before, & if you're looking for extra help and support with managing your PCOS, DM me 'PCOS' + we can have a chat.🌻

Cellulite is completely natural & nothing to be ashamed of!

Between 80-90% of women have cellulite - and around 10% of men 🤯🤯

Despite so many of us having it, cellulite is still seen as being this abnormality and something to be ashamed of having - and thats ridiculous!

Trust me when I say I’ve been there, hating how my legs, even arms look because of the cellulite on them.

Having cellulite isn’t something to be embarrassed or ashamed of, its completely natural & absolutely doesnt mean that your “fat”

So what is cellulite & why do we get it? So basically its fat cells that are stored below the skin & when pressure is applied the fat cells push against the skin to give an “orange peel” look. You do not have to be overweight to have cellulite.

So why do women appear to have cellulite more than men? 🤷🏻‍♀️

Without boring you to death - its all to do with how our bodies are made up. And unfortunately for us gals the way ours is designed makes us more likely to get it.

There are things we can do though to help reduce the appearance of cellulite - the biggest one being diet and exercise, but that’s not to say that even when you lose weight you will be rid of it forever. You might just be more genetically inclined to have cellulite

What about creams & treatments? Unfortunately studies haven’t shown much evidence for treatments working long term. Creams may have a short term effect, even in extreme circumstances liposuction has been shown to have inconsistent results.

Although it might be something that you struggle with, remember you in by no means alone in experiencing cellulite. It’s much more common that you’d think 💜

Did you know that oral contraception can deplete your bodies vitamins & minerals?!?🤯🤯

Oral contraception depletes multiple vitamins & minerals that are ESSENTIAL to so many bodily functions, including B vitamins, vitamin C, magnesium and zinc 😱

B vitamins are critical for things like cell health, energy production, brain function and digestion.

On top of this researchers have also found a link between contraceptive use and an increased risk for depression, this is partly due to the birth controls depletion of Vitamin B6.

🍊 Vitamin C is essential for immune function, the formation of collagen, and the absorption of iron, just to name a few

🍫 Magnesium is plays such a huge role in the body & needs its own post to go through all of its benefits, but it helps metabolise and clear oestrogen, blood sugar control, improved sleep quality and how it can help with PMS symptoms

🥣 Zinc helps with the immune system, the health and look of the skin, and also can help reduce PMS symptoms

So hopefully you can see how these nutrients are absolutely essential for optimal health and function. (and for ensuring you’ve a healthy period free from major PMS). I could honestly go on and on about how essential these (and more) are and what the consequences of having deficiencies in these are.

So, if you're taking a contraceptive pill, it may be a good idea to look into foods high in these vitamins and minerals, or a good quality supplement 💊

Have PCOS but feel like no matter how hard you try nothing works?

I’ve worked with countless girls with PCOS over the last few years, & know how hard it can be to lose weight & get on top of your symptoms

Google is a minefield of information, filled with contradicting information

“Can I, or can’t I: eat carbs, do cardio, eat dairy”

The list of contradictory information out there is insane

It’s no wonder you feel overwhelmed & unsure about everything

This is where having a coach like me can be invaluable

Working with you to help you understand your symptoms & what drives your PCOS

Helping you to get in the best place possible with your health, not just physically, but mentally too

If you’ve got PCOS & feel like you’ve tried everything and want a bit of extra help DM me “PCOS” & we can chat ♥️🥰

PMDD - what can we do to help?

PMDD affects around 5% of women & symptoms typically start around 1-2 weeks before your period + disappear just after your period starts, but for the 2 week the symptoms are here life can feel impossible

PMDD symptoms are much more severe and debilitating than PMS

There are natural ways to help ease symptoms though, have a swipe through the post, give it a save & let me know if you try any of them 💕🦋

Feel like you’ve tried every diet & every training plan but nothing works? 😓

No matter how hard you try, nothing sticks

& you always end up back where you started

Leaving you feeling more deflated, disappointed & unhappy than before

This is how a lot of my clients feel before they start working with me

They’re fed up of feeling uncomfortable in their skin, constantly feeling tired, & shying away from the camera.

They want to feel confident, & to be able to wear whatever they want without worrying how they look

They want to be strong

& most importantly they want to be happy

& thats what we do at Empower, we work together to build a plan that suits you perfectly

To get you feeling your absolute best

& feeling more confident than ever before

If you’re fed up of spinning your wheels trying to make things work then DM me “EMPOWER” and we can have a chat

Suffer with headaches & migraines around your time of the month?

So why are we more likely to get migraines & headaches around our periods?

In the second half of our cycles, our happy hormone estrogen drops & due to this some of us might find we suffer with migraines.

Along side estrogen levels dropping, some studies have found a connection to low levels of melatonin & migraines/headaches.

So what can we do to help, that doesnt involve going on hormonal contraception? Heres 3 natural ways to help…

Take a magnesium supplement! Magnesium is honestly the wonder mineral for female health.

Alongside magnesium I always recommend vitamin B6, and for migraine prevention I’d still recommend it. Studies have shown that by taking Vitamin B6 the frequency of migraines halves!!

Supplement melatonin, some studies have shown that by supplementing melatonin the frequency of migraines are massively reduced & even out performs migraine medication!

Best taken nightly during your luteal phase (second half of your cycle).

So if you suffer with migraines/ headaches around your TOTM give these a try & let me know how you get on.

Life tripping you up? 🧐

Start the week with good intentions but before you know it the weeks got away from you, leaving you to think f*ck this - I’ll try again on Monday…

Works mayhem, the dogs shat on the carpet, the chicken you had in the fridge has gone off & you’ve spent some time crying cause your 30s are fast approaching… That last one might just be me😅

There are so many things that can trip you up each week, it’s up to you wither or not you let that hurdle knock you on your ass or push past it.

So here’s what you can do to stay on top of your week rather than the week staying on top of you.

- Plan ahead

Honestly as the saying goes: fail to plan, plan to fail. Having a clear look at your week & knowing when realistically you can go to the gym & get everything you plan to done will help massively.

I like to use a planner & note down everything I have to do first (work, uni, appointments etc) then time for social commitments. By doing this I can then see when I have time to do things like the gym

- Have a fall back plan

If things go t**s up its good to have a back up plan.

Need to stay later at work and cant be arsed cooking? Having a wee prepped meal on hand instead of cooking from scratch

Know you’ll only have time for 2 gym sessions this week, go for full body sessions instead of upper/lower or body part training.

There are so many ways to prep for a busy week, & having ways that work for you when things dont go to plan will help you feel more in control.

- Dont panic. You’ve by no means failed. You’ve not f*cked everything & you’ve definitely not undone your progress.

If you do trip up, just get back up, dust yourself off and try again the next day
🦋🦋