EmpowerMe Nutrition & Fitness | Businesses

EmpowerMe Nutrition & Fitness

Phone: +61 417 720 257

Add/Update information

Reviews

Tags

• Businesses
• Medical and health
• Alternative & holistic health service
• Medical service
• Nutritionist

25.01.2022 After a week and a half away I am back and ready to tackle 2021! I've had a fantastic time catching up with family, relaxing and cruising around the farm. I did zero exercise - which of course I missed - but it also gave my body the most amazing rest. Because I train so much normally, this was a great break which was well overdue.... I ate loads of delicious food and drank the best champagne . I made good choices and never stuffed myself too full, but enjoyed foods I don't normally have a lot of. I feel fluffier & like I've lost muscle already but I also know that it's only short term and my healthy lifestyle and return to routine means I'll be back to my usual habits in no time. Who else is ready to tackle 2021 head on and kick some goals? Drop me a comment!

24.01.2022 Nothing works unless you do! You can have the best plan in the world, but unless you put in the work, the action, then nothing will change. You need to work hard, put in effort, make mistakes and try again... you need to do this consistently! Don't sit back and become an idle spectator. Anyone who has made great progress in their life has done so by working hard. The success you see is often only the tip of the iceberg. Beneath the surface is the hard work, dedicati...on, consistency, sacrifice and pain. Who do you idolise? Have a real hard think about what they’ve had to do and give up to get where they are. Are you willing to do that? To keep in shape, I have consistently exercised day-in-day-out for over ten years; including throughout 2 pregnancies (1 singleton & twins). I also chose to eat a healthy diet, every single day. I enjoy eating a nutritious diet filled with mostly plant foods and very little indulgences. My plan has always been consistent, and I always put in the work. No one else can show up to the gym for me or go for a run for me. I have to make that happen, but the reward there is that I get the result. Same goes for diet; I put the work into prepping my meals and making healthy food for our family. If you want results; you have to put in the WORK, no way around it. Have a plan. Break it down into smaller achievable mini goals. Put your plan into action, by being consistent and working hard, and start ticking off those mini goals on your way to the big goal. Setbacks are part of the ride and embrace them with open arms. Learn from them, don’t let them define you or bring you down. Drop me a comment who do you idolise? What work do you think they’ve done to get where they are? What is your goal and how are you going to put in the work to make it happen?

23.01.2022 Don't let the weekend derail your progress! Here are my quick tips for staying on track over the weekend. First and foremost - treat the weekend like any other day of the week. Your approach to a healthy lifestyle shouldn't be any different on a weekend than it is to a week day. But until you can wrap your head around that... read on. 1. Do some exercise! Something you enjoy. Get the kids involved. Even some backyard soccer counts. ... 2. Drink enough water. This is something that we could probably all do with. Thirst can be confused with hunger leading to eat when we are thirsty, not hungry. 3. Be active - go for a walk, bike ride, swim. Something as long as it's active. Again, do it with your family or friends and make it social. 4. Limit alcohol or say no entirely. Empty calories and it is a toxin. I need not say anymore! 5. Always prioritise whole foods. Fill up on the good stuff first (whole plant foods). Then just crowd out the not so great stuff. 6. Making mindful decisions around any indulgences means you are being aware of what you are eating/drinking and how it makes you feel. So if you want to have an ice cream with the kids on a hot day, do it. But just be mindful about it. Do you really need a triple scoop with caramel topping? Or would you get the same satisfaction from a single scoop sans topping? 7. Keep regular sleep and wake patterns, but have a little day nap if needed to rest and recharge. 8. Don't use the weekend as an excuse to binge on all the crap you've not allowed yourself during the week. Any 'diet' that has an end point is not something I advocate. A healthy lifestyle that prioritises education and knowledge around including all the foods in the right portions is best for long term adherence. Tag a friend who needs a reminder to keep on track this weekend. Or share to remind all your mates. Comments, thoughts? Let me know below

22.01.2022 Real client - real results They say a picture speaks a thousand words... but to be honest there would actually be more than a thousand words to describe this transformation. The physical changes are one thing; but the mental and emotional changes that occur from transforming the body are indescribable. And this is what I really get a kick out of as a coach - seeing a person truly blossom to become the best version of themselves... and watching those changes positively e...ffect their families and the people around them - the butterfly effect. How did this transformation occur? #1 = Consistency! Periodised resistance training & nutrition A period of initial calorie and macro tracking to now intuitive eating and caloric awareness Minimal cardio Guidance and support from me No restrictive diets No excessive cardio No detoxes No fasting No BS Don't settle for less. Contact me today for a 15 min free chat to reach your goals too.

20.01.2022 Cheers to the weekend

20.01.2022 Have you tried my pad Thai sauce yet? Well if you haven’t you definitely should! The recipe is a few posts back. Tonight we served ours with noodles, stir fried veggies and tofu This recipe is perfect for a quick dinner because it comes together in about 15 mins depending on what protein source you use. So go back through my posts and bookmark this one for a delicious dinner next week

19.01.2022 Pad Thai sauce recipe! You can have this with chicken, tofu, prawns or just heaps of veggies. Tonight we served it with tofu, prawns, lots of vegetables and basmati rice.

18.01.2022 Today is R U OK Day! R U OK today? Most people are waging a war within themselves no-one else knows anything about. Sometimes I'm not OK. I for one have suffered from debilitating anxiety for much of my life. As a teenager I silently suffered from panic attacks from being in enclosed spaces; like on the bus or at a school assembly. More recently (last year) I suffered another panic attack. If you haven't ever experienced one, just know they are absolutely horrific. You ...feel like you are dying, spiralling out of control, dizzy, unable to breathe. They are also terribly exhausting. Recovering from one takes me all day. Last year on R U OK day I shared some of my story about my personal struggles with anxiety - being a Mum of 3 small children, a husband who works away, having no family support close by, the immense pressure this puts on me. It is so very hard; despite how 'easy' some people may think it looks. After suffering mostly in silence for so long, last year I made the decision to start medication to treat the anxiety and it may have saved my life. I had some very low points prior to starting medication. Accepting help was one of the hardest things I've done. Knocking down the barriers and stigma about taking medication, not giving a shit about what other people thought about me has been a key in dealing with anxiety. I will loudly and proudly tell you I take medication and it has changed my life (and those around me) for the better. I was resistant to taking medication for YEARS. I saw psychologists, exercised, eat properly, don't drink alcohol or take drugs, get enough sleep etc. but it was never enough to get better. For those who haven't suffered from severe anxiety, you cannot just 'snap out of it'. Oh how I wish I could quieten my mind at will. Anxiety doesn't work that way. It is always there, waiting to rear its ugly head. While for the most part now the anxious thoughts and feelings aren't there, at times they still sneak up, but it now doesn't define my life in a way it once did. Losing two beloved pets this year, finishing my degree, taking on extra study, raising three year old twins & a nearly 8 year old, learning that someone close to you is very unwell, all take a toll and I finally feel like I can cope better. I've shared this with you because I want to open a conversation with you, now you know that I struggle too - R U OK? Drop me a comment below or PM x See more

18.01.2022 P O R T I O N S I Z I N G Time for another product comparison about portion sizing. Today I am comparing 2 different wraps - they are the same brand but different varieties & sizes; one being 'low carb + high protein' at 45g per serve & the other 'lite high fibre + prebiotics' at 70g per serve. The larger wrap is a little over 1&1/2 times bigger than the smaller wrap. The larger the wrap, the more fillings you can add which depending on your choice of fillings can add mo...re calories. I'm not saying this is necessarily a bad thing - for those among us who want to gain weight - then a larger wrap with more fillings makes perfect sense. However, for those with weight loss in mind, a smaller wrap which limits the amount of fillings would probably be a wiser choice. Nutritionally the smaller low carb high protein wrap is only 111 calories - which is a bit more than half that of your usual two slices of bread for comparison. - At 9g of protein, this is also decent for a wrap this size. - High in fibre, this is going to help you feel fuller for longer & contribute to a quarter of your recommended daily fibre intake. The Lite + Prebiotic wrap contains 194 calories - nearly double the other wrap. - Carbs are also a lot higher and again not necessarily a bad thing at all. Carbs are your bodies preferred energy source & not the evil nutrient a lot of people make it out to be. - Fibre is also high in this which is great to keep you satiated! So which should you pick? Either is a fine choice depending on your goals! Most of us would be well satisfied with the small wrap, loaded with some lean protein and heaps of salad. Think about what you put on your wrap - some mayo, full fat cheese & avo will easily add another 200-300 calories. Again, nothing wrong with that - but I am just providing caloric awareness - if weight loss is your goal, a few simple swaps will make it more achievable. Like, comment, share & tag

15.01.2022 Talking to kids about food... How you talk to kids about food is important. Talk to kids about food in terms of how often we should include them in our diets. Labelling food as 'junk' or 'clean' doesn’t help the child understand about the nutritional value of the food. Telling a child a food is good or bad for them may not be enough. Focus on linking eating a healthy diet with their ability to perform well in their sport, concentrate better, be less tired; something in ...terms of their own currency that they understand. Young children generally won’t understand that eating a lot of occasional and sometimes foods now may lead to an increased risk of diabetes and dental disease as they get older. Focus on the positive aspects of a nutritious diet and how this translates to a stronger healthier body. You can also try connecting the dots for kids. For example if your child comes home from school feeling tired and cranky and you notice they haven’t eaten their lunch, you can open a conversation about how food is fuel for our bodies, much like our cars need petrol, our bodies need healthy food (fuel) to function their best. And remember to lead by example. If your child sees you downing cans of soft drink like they're going out of fashion and you’ve told your child they’re an occasional food, you are giving mixed messages. Set a good example and make eating and preparing meals a pleasurable experience. Childhood is a prime time to get your children in the kitchen and helping with preparing meals. All children should have a good handle on where food comes from and how it is prepared. These are important skills for life. Avoid pressuring your child to eat certain foods - like veggies. This doesn't mean you shouldn't offer them; in fact you should offer them all the time and make the 'normal'. On the other hand, the more you restrict certain foods, it’s more likely your child will want that food. Try to avoid using food as a treat as this creates an emotional involvement with food and makes them crave it even more. Food should be morally neutral. Teach your child that food is fuel and eating healthy makes us healthy! Comments, questions? Drop them below Feel free to press share

15.01.2022 Product Review - Kids Cereals... It only takes a short walk through the supermarket cereal aisle to see the bombardment of colours and characters vying for a spot in your trolley. If you're shopping with kids it can be worse... 'Look at the Unicorn Froot Loops Mummy, can we have those?'. Some might argue that cereals aren't a healthy option at all, but again I'm a realist and know that sometimes cereal is a good, nutritious, fast choice. But you have to be savvy and read yo...Continue reading

15.01.2022 You might have noticed I have been MIA for a little bit. My husband, kids and I have just been on a whirlwind (2,000km round) trip back to our hometown to visit my Nanna who has recently been diagnosed with terminal cancer. She wanted to meet my little twins before she loses her battle. Seeing her was a great blessing and also terribly difficult. It made me reflect on life, health and death. It reminded me that life is precious, and ageing is a gift, a precious gift we ...should be grateful of. It also reminded me that time really does fly, and the older you get, the quicker it seems to go. We are all given the same 24 hours in a day, but the way in which we spend those is unique. Spending time where it matters these days is very difficult. There is so much distraction pulling us away from the things that really matter, clouding our view. Things most important to me are our family, our health and our wellbeing. Health is something we tend to take for granted until it’s taken from us in some way or another. Health is not a static entity it is constantly changing and can turn your life on its head in an instant. This is one of the main reasons I chose to study nutrition and exercise, because I know the great benefit it has to our health. It isn’t the cure all but doing the best we can with what we know to be beneficial is important. I wanted to share this with you as perhaps a little reminder to take a moment to be grateful for all that you have; your health, your family and your friends, whatever is important to you. And to be mindful of where and how you spend your time and energy. Remember to tell those close to you that you love them and show a bit more compassion, to yourself and others x See more

13.01.2022 Which would you choose... With twin toddlers at this stage of my life I'm going to choose 4!

12.01.2022 ANNOUNCEMENT! 2021 is coming in hot and what a time to commit to making some serious lifestyle changes that will actually last a lifetime. I am 100% committed to getting you results. As your coach my role is to guide and support you. I'll educate you, cheer you on and hold your hand along your journey. You will get the results you want by following my scientifically backed approach to nutrition and exercise. ... As a university qualified, insured professional it is of the utmost importance to me to provide a quality personalised service. I am only taking on limited clients in the new year so you'll need to get in quick. Not sure what we can achieve together? Check out my client results & testimonials by scrolling back through my page. Click the link below to get your free package info PDF download Feel free to share and send to anyone you think might be interested x https://www.empowermenutrition.com//b1s16r1b8kkvd35cf211af

12.01.2022 This is Christmas pav with amazing summer fruit #balance #allfoodsfit #pavlova #summerfruit #christmas2020 #foodie

10.01.2022 It’s halfway through school holidays here in QLD... Who else is loving the no school lunches and not having to be at al the after school activities? Because I sure am Who else is with me

10.01.2022 Merry Christmas to all my followers! I hope you all have an amazing day making beautiful memories with special people

09.01.2022 Amazing session with the challengers this morning - outdoor boxing for the win

09.01.2022 What’s on your plate tonight? We had Moroccan prawns with cauliflower cous cous. We also had some basmati rice steamed pumpkin and beans. 10 different plant foods right there. Yum! This is a thermomix recipe but could easily be made without one. What are you eating tonight?

08.01.2022 Let go of 'Mum guilt' A common issue I see among my clients who are mothers, is the feeling of 'Mum guilt' around exercising. Every Mum has experienced it. It's the feeling you get when you do something for yourself, but feel bad about it because you 'should' be spending time with your kids, cleaning the house, working, catching up on the never-ending pile of folding. It's the feeling of being selfish, despite so badly needing a break to recharge yourself and have some ...time to yourself. Mum guilt starts the moment you realise you're pregnant. For many this is only the beginning in a lifelong struggle between your own needs and those of your family. When you make time for yourself to recharge and work on your best version of you, through exercise, eating well, socialising and taking time out; you end up presenting a better version of yourself to your family. You can become less resentful, more energetic and overall happier. Who doesn't want that? You should NOT feel guilty about taking time away from your family to exercise. Do you want to be healthy, show your kids how to be active, set a good example for them, be able to keep up with them? Yes? Well how do you expect to do that if you don't make time to be active? I have always put my need to exercise first. It might sound selfish to some, but this is what works for me and my family. I am lucky that my husband (and now my eldest child) has always supported me and knows how important exercise and time out is for me and therefore the family. I can present a better self to my them if I have been able to exercise and take time out to work on me. My twins (pictured, now 3) have been in the creche at the gym since they were 6 weeks old. They have fun playing and watch Mum ek-ercising (as they say). It is part of our daily routine and they enjoy it too. Talk to your partner and family about your needs and how you plan to meet those needs; such as getting up a little earlier before everyone else gets up and getting a workout in, or utilising a creche or childcare at your gym. If you don't put yourself first, I can guarantee no one else will do it for you. Stop feeling guilty and make a plan to carve out some time for yourself and make it happen! Thoughts, comments, questions? Drop them below. Share away x

07.01.2022 Master Your Mindset I have recently read a book called 'Can't Hurt Me' by David Goggins. It has totally changed my own mindset and has reiterated the importance I put on how much mindset determines our success, or lack thereof. If you haven't read this book, you should! How many times have you been exercising and let yourself off the hook by pulling up a few reps short, skipping your last set, really not pushing through as much as you could have? How many times have... you justified that extra serving of dinner, a block of chocolate to cope with PMS, a bottle of wine to cope with the days stresses? Who are you cheating? Who are you lying to? 'Everybody wants a quick fix. You may get results, but they won't be permanent. The permanent results come from you having to suffer' - David Goggins. Let that sink in. If you want to change your life, something has got to give and chances are it won't be easy. If eating healthy and exercising regularly were 'easy' and there wasn't some kind of physical or emotional pain involved, I'm sure more of us would be doing it. The pain and suffering is where growth occurs. You need to accept that you will at times fail, you're going to tell yourself you can't do it, that its too hard, that you aren't good enough etc. But how you overcome that and GROW from that, that's where it's at. Falling down is inevitable but getting back up is optional. We all screw up, it's human nature. Don't focus on the fall, focus on getting back up and standing proud. Yesterday I went out for a run. I had told myself prior that I would do at least 10km's (my longest run ever was 15kms and I think that was in the last 12 months). This is only my second run in about 3 months. I've been in the gym more focusing on resistance training, but I love the feeling I get after a run. Yesterday I took a good 5kms to hit my stride and feel comfortable. Once I got to 10kms I started hurting, but I kept pushing. I took it one extra km at a time. Once I hit 12kms, the pain subsided and I felt so good. Like Forrest Gump I could have kept runnin' and runnin'. I pretty much ran until I ran out of time. Instead of talking myself out of it and letting myself off the hook after my predetermined 10km's I kept going, and talked myself into it. I ran for 1 hour and 42 minutes, 17.14kms. And afterwards I felt freakin great. I could have easily given up so many times, but I pushed through the pain, the hurt, the self talk and got it done. Stop trying to get the best results from the path of least resistance. That is NOT where the results are at. So I'm asking YOU... What are you going to do today that makes you uncomfortable and steps you a little closer to you goal? Please share this post to inspire your friends to grow See more

06.01.2022 W E I G H T L O S S It is no secret most clients come to me because they want to lose weight, increase their health markers, their strength & feel better. At some point, most of them have been told or come across someone promoting fasting, detoxes, cleanses, restrictive diets like gluten free, dairy free, keto and skinny teas. One scroll through social media and it doesn't take long to see an ad for 'the one thing that guarantees weight loss'. Most of these individuals ...and companies have NO qualifications in nutrition and give false hope and promises to people desperate to change. I see similar issues with gyms hiring 'health coaches' with ZERO tertiary (university) nutrition qualifications telling their challengers to eliminate dairy, gluten and caffeine because they are inflammatory and a heap of other bullsh*t. Don't even get me started on fasting! At the end of the day - the ONLY way you will lose weight is if you are consistently in a calorie deficit - for a period of time. If you are going to stay in a calorie deficit for a while you want to be comfy - and by that I mean enjoying the ride. Not many of you are going to enjoy missing out on your favorite foods and coffee for 12 weeks, only to go back to your old ways and put the weight back on because you can't sustain restrictive diets. I always ensure my clients can enjoy their favorite foods (in some way) while they are being coached by me. Because I want them to realise they can do this for the long haul by making better choices and healthier swaps. By educating them! Not giving them restrictions. Also... if you took a few years to gain 10kgs, don't expect it to come off in 8 weeks. So be patient! Share, like, tag and comment Lemme know what you think!

05.01.2022 As promised.... here is my recipe for high protein waffles ! They’re so yummy. You can make these into pancakes if you don’t have a waffle maker! Tag me if you make these and let me know what you think

05.01.2022 Always eat in colour to ensure you get the full spectrum of nutrients in your body! These are a few of my own meals Just start by adding in more plant foods, creating lots of colour on your plate . Focus on what you add in, not what you cut out. If you add enough colour in, you’ll crowd out the things that aren’t conducive to good health

05.01.2022 A great article on all the different milk varieties available

05.01.2022 Non-Scale Victories! The dreaded scales... many of us gauge our entire health and fitness progress by a few numbers on a scale. I think we are culturally conditioned to let this single piece of data rule our self worth. And that's all it is; a single piece of data. Think of it as a couple of pieces out of an entire jigsaw puzzle. But you can't see the entire jigsaw picture with only a few pieces. That would be impossible, yet we do that every single time we step on the ...scale and berate ourselves over the number not shifting at all, or going in the wrong direction we'd hoped. Don't get me wrong, the scale is a useful tool to gauge progress, but it certainly isn't the only one. Scale weight is easily affected by lots of things (I'll cover in another post), but how about we start focusing on how we really feel on our journey? These 'non-scale victories' are really important! If you are new to resistance training in particular and your weight doesn't change or even increases slightly, that may just mean you've lost fat and gained muscle simultaneously; so your shape has changed but the scale may not. Is this a negative thing? Hell no! That is exactly the kind of change that you should be trying to achieve. You don't need to throw the scales out completely, but remember they are a single piece of data, a few pieces out of the overall puzzle that together with all the other pieces show you a whole picture of what's really going on. What non-scale victories have you had lately? Pop down your thoughts and comments below

04.01.2022 Fast Food vs. Fast Food So I think it is pretty obvious that McDonalds is a poor choice in terms of nutrition. Yet, people still buy it and do so because it's 'cheap', 'convenient' and 'fast'. Well I am going to throw all that out the window and argue that you can find a cheaper, healthier, just as fast an option in your local supermarket. On the left we have a quick trip through your local Coles supermarket - you'll be grabbing a kombucha drink, a bag of salad..., some brown rice and a tin of tuna. You'll be consuming the whole drink, 1/4 bag of salad, one of the rice cups and a tin of tuna. This meal will set you back $8.15 and you'll have leftover rice and salad for the next day. This meal will provide 435 calories, 13g of fat, 389mg of sodium and 9g of sugar and 0 additives. On the right we have a Maccas favourite - a medium Big Mac meal consisting of a Big Mac, medium fries and medium coke at a total cost of $11.55 ($3.40 more than our other option). You will consume a whopping 1044 calories (which is approximately 1/2 the needs of an 'average adult'), 46g of fat, 1683mg of sodium (73% of the recommended adult upper limit) and 44g of sugar (11 teaspoons!). You'll also be eating 23 different additives! My point here is that convenience can be found outside of takeaway by thinking outside the box a little. You can still get a nutritious feed, that is cheaper and better yet, healthier in the same amount of time. Next time you're thinking about pulling into a fast-food outlet because you're short on time and hungry for a feed STOP and think! There are probably much better options! Does this surprise you? Tag a takeaway lover, leave me a comment or share away See more

04.01.2022 This week Protein pasta review, client testimonial and comparing yourself to others - http://eepurl.com/hvlaAf

03.01.2022 Boxing for fitness! Have you tried boxing before? Here are a few reasons I it! Burns serious calories great for hand eye coordination great upper and lower body strength ... amazing stress relief lots of fun! If you want to join me for some one-on-one boxing (no experience required) and a great fun workout - contact me to book in for a PT!

03.01.2022 I am sure you are going to see an influx of advertisements telling you that you must ‘detox’ from all your festive indulgences. You will be promised rapid weight loss, bright skin and clean colons all with a big dent in your credit card. But guess what?!?! Our bodies actually have their very own in-built detoxification pathways that remove toxins. If we didn’t, we’d likely die from a build-up of toxins. To give you a little insight of how our marvellous our bodies are our... lungs detoxify the air we breathe, our gastrointestinal (GI) tract removes toxins through bowel movements and our kidneys cleanse our blood. In terms of weight loss these cleanses you’re tempted to purchase are effective because they often remove many food groups and put you into a severe calorie deficit. Detoxes teach you nothing about long term nutrition and sustainable lifestyle habits. Some cleanses will have you eating nothing but green vegetable juice for a week. Some are less strict and add in a host of supplements and herbal concoctions. But are they healthy? In a word, NO! Removing whole food groups even for a short period of time can be dangerous and leave you feeling extremely fatigued. Prolonged detoxes are even more problematic which can result in nutritional deficiencies and mood issues. So, what to do instead? - Focus on adding more plants and plant-based foods into your diet. Most of us aren’t getting the recommended 5 veggie and 2 fruit serves a day, so do that first! - Get more fibre! 25-30g per day. How? Whole grains! - Drink enough water at least 2L a day, more in hot weather and if you’re active. Check your urine it should be pale straw to indicate you’re well hydrated. - Eat less processed food. Sounds simple, but have a look at your trolley next shop and think about how much packaged food you have Swap out processed snacks for un-processed or minimally processed options. - Eat mindfully. Listen to your bodies hunger and satiety signals. Don’t just eat because you think it is ‘time to eat’ and stop when you’re 80% full. Have you been lured to buying any detox products in the past? Drop me a comment