In 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 on 25 October. Click here to join the waitlist. 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 every week!LINKS: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

Do 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 the channel, give the podcast a rating, leave a review and tell your friends about the podcast!Stay tuned for more podcast episodes every week!LINKS:Ideas for protein foods: here and hereWhat does 100g of protein look like in meals: here Meal prep recipe book: click here1-1 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

So you've gone over your calories, you're feeling guilty and wondering what to do to "fix it". This is a topic I'm so passionate about because the most important thing here is to stop expecting perfection and understand that slip-ups are part of the process. It's how we respond and move forward from this that matters. Topics covered:Dieting perfectionismUnderstanding your triggersWhat to do the next day (and what NOT to do)Why shuffling calories around is a slippery slopeWhat if you keep going over?There are many different ways to establish a calorie deficitHow to find an approach that works for youThank 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 every week!LINKS: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

This week's guest is Jordan Syatt, all the way from NYC, one of the world's most successful and best-known coaches. Jordan is someone I've looked up to in the industry for a long time and this was definitely one of the most fun interviews yet. We chatted about:His coaching story- from flying around the world coaching Gary Vaynerchuk to now working onlineFear around the scale and not letting it control youHow to assess progress when working towards a body composition resultOvercoming the fuck it mentalityWhy you can't fuck it upBalancing your relationship with food and exerciseHow to be more consistentThis one is going to provide you with MASSIVE value. Please share on your Instagram stories and tag us as I know for a fact this will help SO many people. You Can Find Out More About Jordan on his Youtube Channel Jordan Syatt, his instagram @syattfitness and/or his Business here:https://www.syattfitness.com/Stay tuned for more podcast episodes every week!LINKS: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

Today's episode is all about my favourite topic- the fact that cardio is NOT necessary for fat loss.What if I told you that fat loss and transforming your body composition is actually achieved by doing LESS or even ZERO cardio? Would you believe me?The reality is, cardio has its benefits, but they do NOT include losing body fat or achieving a body composition transformation. In this episode, I am going to pick apart the reasons why cardio isn't essential for body fat loss, and the fact that it can be (and often is) harmful to your results.Topics covered:Diet is going to be the key factor in determining whether you lose, gain or maintain weight. The difference between losing weight and losing fatTwo key factors needed for body recompositionThe interference effectWhy using a Fitbit or cardio machine to track calories is leading you wrongHow excess cardio can undermine your weightloss efforts in other subtle waysWhat if you enjoy cardio? And what about overall fitness?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 (hopefully 5 stars!), leave a review and maybe 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 discount: EMPOWER20)Follow me on Instagram: https://www.instagram.com/activelyaoife/Podcast Instagram: https://www.instagram.com/activelyaoife/Join my FREE FaceBook Group here

Are cheat meals and weekends ruining your diet? If you’re busting your ass during the week and wondering why you aren’t making progress, it could be because you are doubling your weekly calories at the weekends. This mistake is exceptionally common.“Oh but it was a cheat day!”Well, the only person you are cheating is yourself.In today's episode, I talk about how common this mistake is, you'll get an insight into the cheat weekends I used to have while wondering why my progress was so slow and you'll learn how you too can make your weekends work for you with my 9 tips to overcome weekend overeating. Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my Aussie clients! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating (hopefully 5 stars!), leave a review and 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 discount: EMPOWER20)Follow me on Instagram: https://www.instagram.com/activelyaoife/Podcast Instagram: https://www.instagram.com/activelyaoife/Join my FREE FaceBook Group here

 Introducing The Empower Her Fitness Podcast!A weekly podcast about simplifying the world of health and fitness for REAL LIFE results.  New episodes coming 29 December 2020 and weekly thereafter.Subscribe now!#000 - Hello I’m Aoife! I’m a qualified sports nutritionist and female strength coach -  I work with women in their 20s and 30s who want to escape the fad dieting trap and get in the best shape of their lives WITHOUT spending hours in the gym or the kitchen.  Chances are you’ve stumbled upon this podcast because you’re trying to figure out how to lose fat and keep it off, maybe you’re sick of fad dieting and the "diet starts Monday" cycle, or you’re new to macros and want to know how to get started tracking macros or you’re wondering whether you should be doing more cardio or weights to get the results you want? Well, I’ve got you covered! My goal with this podcast is to empower you with the education and tools you need to understand nutrition, get stronger in the gym, and feel confident in your body! So let's make this happen together! Hit subscribe and tune in for a new bite-sized episode every Tuesday where I am going to simplify all things nutrition and fitness to help you achieve your goals! You can learn more about what I do by following me on Instagram:@activelyaoife@empowerher.fitnessI hope you enjoy this trailer episode and it gives you a taste of what's to come (hint: lots of chats about donuts and chocolate as well as the healthy stuff!)