Aoife McAuliffe - Podcast Details

Shows

Empower Her Fitness#79: Client Naomi talks about her journey from Crossfit 6 times a week & restrictive dieting to fixing her relationship with foodWelcome 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 2023-07-2346 min

Empower Her Fitness#78: Client Leonie on fat loss while traveling and working awayIn 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: HERENUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off d...2022-07-0540 min

Empower Her Fitness#77: Why doctors should be recommending that we all lift weights with Dr Jordan Feigenbaum of Barbell MedicineJordan 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 weights, and whether there are situations where advice not to lift weights is applicable.LINKS: Jordan's i...2022-06-2246 min

Empower Her Fitness#76: Training With Intensity and Separating Fitness Facts from Fiction with Sharelle GrantToday'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 coachTraining to be strong, not skinnyAdvice for girls getting started lifting weightsWhat she would tell her old self Tra...2022-06-0724 min

Empower Her Fitness#75: There is no "perfect plan"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 enquiry: HERENUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off d...2022-06-0105 min

Empower Her Fitness#74: How to maintain your results post dietWhen 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 dieting. Thank you a...2022-05-2511 min

Empower Her Fitness#73: 5 Reasons Why Tracking Your Food Will Help You Lose Weight SustainablyLINKS:1-1 Coaching enquiry: HERENUZEST 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 2022-05-1810 min

Empower Her Fitness#72: Should fat loss be slow in order to be sustainable?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 episodes every week!LINKS:2022-05-0408 min

Empower Her Fitness#71: Can you eat out at restaurants while dieting?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...2022-04-2710 min

Empower Her Fitness#70: Can You Drink Alcohol And Lose Weight?“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!2022-04-2008 min

Empower Her Fitness#69: How To Enjoy The Easter Chocolate Without Guilt!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 enquiry: H...2022-04-1509 min

Empower Her Fitness#68: The Impact Of Chronic Stress On Our Health with Dr Sula WindgassenThis 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 the podcast and I hope you enjoyed this guest ep! I would greatly appreciate it if yo...2022-03-2231 min

Empower Her Fitness#67: Client Stephanie On How 1-1 Coaching Changed Everything For HerToday’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 the podcast!Stay tuned for more podcast ep...2022-03-0928 min

Empower Her Fitness#66: Hormonal Acne & Post Pill Hormone Imbalances with women's health nutritionist Jennie HaireThis 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 cyclingThank you again for tuning into the podcast and I hope you enjoyed this guest ep! I...2022-02-2347 min

Empower Her Fitness#65: Why Your Weight Went Up Overnight & How To Normalise Scale FluctuationsWeight 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 rating, leave a review o...2022-02-1518 min

Empower Her Fitness#64: My Journey To Becoming a Coach & Nutritionist - guest interview episode!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 dieting- Why do new years resolutions f...2022-02-0956 min

Empower Her Fitness#63: 8 Fat Loss Tips To Try Before You Start Tracking Anything!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 you again for tuni...2022-02-0113 min

Empower Her Fitness#62: Optimising Vegan & Plant based diets with @plantstrong_dietitian Leah HiglLeah 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 diets Restaurant and cafe food options as a vegan Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! I wo...2022-01-2527 min

Empower Her Fitness#61: Client Minta on the one thing that helped her to see results after trying everythingToday’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 that Mint...2022-01-1842 min

Empower Her Fitness#60: My 5 Tips for Effective Goal SettingWhether 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, leave a review, o...2022-01-1119 min

NutritalkS2E9 How Under-eating is Preventing you From Getting Lean & StrongIn the 9th episode of Season 2, I speak with personal trainer, strength coach and accredited sports nutritionist Aoife McAuliffe Aoife and I discuss: Aoife’s journey to becoming a professional health and fitness expert Why being just a personal trainer wasn’t enough to truly help her clients Eating more and getting leaner!? Training smarter not harder Action steps to move from food restriction to food freedom We also explore why it might be better to adopt a more flexible style to your dietary patterns, and how reverse dieting can enable you to eat more but s...2022-01-0456 min

Empower Her Fitness#59: 2021 Wrapped, Best Episodes, & HighlightsIn 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 with you in 2022. T...2021-12-2132 min

Empower Her Fitness#58 - Bloating and Gut Health with clinical nutritionist Carissa MasonToday'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_nutritionJCN clinic: https://jessicacox.com.au/theclinic/Thank you again for tuning into the podcast and I hope you enjoyed this ep...2021-12-1537 min

Empower Her Fitness#57: Client Orla on doing the Mini Cut Program as a vegan, easy protein sources and losing weight without overcomplicating itIn 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 having a social life Navigating weekends awayWhat she's learned from compl...2021-12-0830 min

Empower Her Fitness#56: Motivation, behaviour change and moving away from perfectionism with Dr Gary MendozaIn 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 psychology of behaviour changeReadiness to changeSelf-efficacy vs self-confidenceGoal settingMotivation for changeHabit cyclesCan habits rea...2021-12-0153 min

Empower Her Fitness#55: Navigating Your Nutrition During The Festive SeasonWith 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 hope you enjoyed this solo episode! I would gr...2021-11-2425 min

Empower Her Fitness#54: Tracking A Calorie Deficit But Not Losing Weight?I 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://search.informit.org/doi...2021-11-1728 min

Empower Her Fitness#53: Should I Go Low Carb To Lose Weight?Many 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 bodymyths around carbs and weight lossinsulinstudies comparing low carb and low-fat dietscarbs and trainingcarbs and female hormonesMost importantly the carbs you want in your diet are complex carbs that take more time to digest and give you energy such as: leafy green vegetables, potatoes, wholegrains, beans...2021-11-1026 min

Empower Her Fitness#52: How High Can We Take Our Maintenance Calories?Have 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 please subscribe to the channel, give the podcast a rati...2021-11-0323 min

Empower Her Fitness#51: What Are Diet Breaks & How To Implement ThemLet'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 saysHow to implement themCalorie and macro adjustments What to expect Studies mentioned:The MATADOR Study: https://pubmed.ncbi.nlm.nih.gov/28925405/The Diet Breaks/Diet Refeeds Stu...2021-10-2728 min

Empower Her Fitness#50: The Satiety Index, Which Foods Are More Filling & Why Not All Calories Are Created EqualEver 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 satiety index is, which foods are high or low on...2021-10-2015 min

Empower Her Fitness#49: The 5 Step Framework Inside The Mini Cut ProgramIn 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. The next intake opens for registrations next week and starts...2021-10-1331 min

Empower Her Fitness#48: Why You Need To Adjust Calories As You Diet In Order To Keep ProgressingWelcome 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 DietWhy Weight Fluctuations HappenHow I Recommend You Track ProgressWhen To (and when not to) Make...2021-10-0631 min