Emma Doherty

My one year transformation in photos.. If any of you are not losing weight no matter how hard you’re trying; feeling like your body just isn’t responding no matter what you do - I honestly know how disheartening this feels because that was me this time last year 💔 I was living my life in fear every day, trapped in an abusive relationship, barely sleeping and still trying to juggle a million things at once But I had no idea how much this toxic situation/ trauma would manifest in my body⚠️ - I was constantly bloated and inflamed - I was gaining weight from my current life situation back then (literally from stress, trauma, abuse, fear & not sleeping) - I was covering up in the gym - I was having nightmares and flashbacks (barely sleeping) - I was breaking out, my skin was bad and my face was puffy - My stress levels were through the roof - I hated having my photo taken because I had 0 body confidence - No matter what I did and how hard I tried, I couldn’t lose weight I was trying SO hard to lose the weight I had gained and get rid of my constant bloating but I felt like my body had just stopped working and it made me feel so deflated and depressed ** Also, this is your reminder that being in an abusive / toxic relationship (or work environment/ friendship) is not only destructive for your mental health… but also for your body, your face, your hormones, your skin, your work, your energy.. Please learn from my mistakes - don’t let it destroy everything you’ve worked so hard for❤️ 🚫I now understand how much of an impact stress / trauma/ abuse has on not only our emotional and mental health but our physical health too!! This is why I created our new programme the balance blueprint to help other women overcome these struggles through the same methods that helped me on my own transformation 😌 ✨open for only 4 more days so if you want to learn how to reduce your inflammation/ bloating and lower your cortisol levels, head to my website to secure your spot🫶🏼 We are now 70% full !! so if you want to join us, make sure you get your space on the programme today!🥰 @emmafituk_ @empower_training #inflammation #glowup #transformation #abusesurvivor

POV: your perfectionism + people pleasing tendencies and trying to be productive 24/7 could be the reason you’re gaining weight and chronically inflamed!⚠️ 5 days of game changing tips to heal your chronic inflammation, reduce bloating and lower your cortisol levels - DAY 5 ⬇️ I SLOWED DOWN, I STOPPED PEOPLE PLEASING, I HAD TO FORCE MYSELF TO STOP BEING A PERFECTIONIST AND PRODUCTIVE ALL DAY EVERY DAY (Check out my last 4 videos to get all 5 tips!!!) @emmafituk_ Society has made us equate being “perfect” to living in excellence.  But this is perception is so flawed: perfectionism is negatively affecting youboth physically + mentally. It’s causing fatigue, overwhelm, inflammation, anxiety, weight gain, hormone imbalance, sleep issues and disease ❤️‍🩹 Most of us don’t think of being a perfectionist as a sign of failure. We carry it around as a badge of honour and identify with it. But the truth is that this mode of operation is slowly making us very very sick. The effects of being a perfectionist affect your central nervous system, your cardiovascular system, your immune system, your digestive system (and so much more!!) ^^^ over time this can lead to chronic inflammation, weight gain and bloating (& that’s what happened to me) I’m a typical type A over thinker, perfectionist, constantly wanting to be busy and productive, feeling guilty for wasting time and finding it near impossible to switch off… and I was still trying to maintain this whilst also being in an abusive relationship and dealing with a lot of trauma symptoms 👉🏼which gave me crazy high cortisol levels and chronic inflammation 🫶🏻🫶🏻 I know it’s hard but you need to slow down, you need to be kind to yourself, stop putting the pressure on, stop people pleasing and give yourself rest!!! You can’t allow your people pleasing & perfectionism tendencies destroy your health and happiness If you need help reducing your inflammation + lowering your stress- make sure you secure a spot on our new program THE BALANCE BLUEPRINT 🤍 4 days left to sign up and it’s only £59 to get started🥰 @empower_training #hormonalweightgain #chronicinflammation #weightlosstips #findingbalance #bloating

‘food freedom’ - 🍔🥗🍣🍓🥑 Having a good relationship with food allows for being relaxed around your food choices and being comfortable listening to changes in your appetite🫶🏼 Which in turn will also allow you to get more satisfaction from eating🥰, help to prevent disordered eating✅ and reduce anxiety symptoms over time 🤍

this is my FAVOURITE recipe 🤤 I eat this every single day or some variation of it (seriously I do eat poke bowl a day🤝🏼 they’re just soooo good😍) & i genuinely think eating this on a regular basis has been a key factor in reducing my inflammation & reducing my bloating😌 my teriyaki chicken and mango bowl is my current obsession🥭✨ (recipe below) so give it a save; it’s 10/10 you NEED to try it Ps it’s also one of the recipes now available on the menu at @nooktheshop so if you’re local - make sure you try it (or my blueberry shake / dragon fruit smoothie bowl 🫐💖 👉🏼If you want to start eating healthier, improve your gut health and beat bloating *without restricting yourself* - poke bowls need to be your new go to recipe🫡 🥒This is packed full with plant diversity and antioxidant’s which help to reduce inflammation 🥭It’s high in fibre which improves digestion 🧡It’s fresh and vibrant (perfect summer recipe) 💪🏼it’s high in protein so it keeps you full 👩🏼‍🍳So quick and easy to make it takes less than 15 minutes ingredients✨ - sushi rice (or you can switch to brown rice) - chicken breast -teriyaki sauce - mango - pickled cucumber -Rainbow slaw (I used carrots, red cabbage, yellow pepper and yellow pepper with balsamic vinegar and a splash of olive oil -cilantro - nori crunch sesame seeds ✨Marinade your chicken in teriyaki sauce ✨Cook your sushi rice and then pan fry the chicken ✨Mix all the rainbow slaw ingredients together ✨And then just add it all to a bowl and finish with some cilantro, sesame seeds and Sriracha Mayo Save this for your next meal inspo!!😚 ‼️💖‼️💖 If you want to eat amazing recipes whilst reducing inflammation + bloating, losing weight and improving your gut health - make sure you secure a spot on our new exclusive coaching programme - THE BALANCE BLUEPRINT🥹🤍 Spaces are very limited as it’s our first ever group coaching programme but it is an investment that you will get 10 x the return on I promise 🥰💕 Head to my website to secure a spot ✨ @emmafituk_ @empower_training #pokebowl #pokebowls #healthyrecipes #antiinflammatory #inflammation #bloating #nutritioncoach #nutritiontips #antiinflammatorydiet

Remember that being “that girl” isn’t about doing all the things that someone says you should be doing. It’s about thinking about who that girl is to YOU. Who do you want to be? How do you want to feel? How do you want to show up for yourself? At @empower_training we help our clients to reach their full potential by empowering them to become their best selves. That looks different to everyone, so it’s important to decide what that looks like for you 🤍 Perhaps that’s committing to healing your relationship with food by honoring your cravings and letting go of your restrictive behaviors. Maybe that’s finding a realistic routine with the gym that you will actually be able to sustain and enjoy. Maybe it’s letting go of your limiting beliefs and having the confidence to believe in yourself and your own capabilities! If you’re looking to kick start your wellness journey, our brand new 8 week program, The Balance Blueprint is open for sign ups now ✨ This is an 8 week challenge which will help you to find balance with your health and fitness, reduce your inflammation and bloating, help you to manage your stress levels and SO much more. It’s just £59.00 to get started so spaces are very limited ⚠️ sign up now to avoid disappointment! The Balance Blueprint begins on Monday 8th July ✨ for more information head to our website or head to @emmafituk_ ’s page 🩷 Sometimes all you need is a little help in the right direction to help you get where you want to be. We promise it’s way less complicated than the wellness industry will want you to believe 🤍 #thatgirl #transformation #mindset #selfbelief #motivation #healthjourney #wellness #onlinecoaching

You need to watch this! Myself and my clients have had the craziest glow up’s from adopting the “LESS IS MORE” approach 🥹✨💅🏼 After a year of battling chronic inflammation, persistent bloating, unexplained weight gain and doing “everything right” but not seeing any results.. I eventually decided to stop fighting against my body, I did a lot of reading and research… and (unwillingly at first) I took a completely different approach: I stopped working out doing intense workouts every day I switched my cardio sessions for walks outside I stopped obsessing over being in a calorie deficit to lose weight and instead focused on eating nutrient dense meals and lots of anti-inflammatory foods I did LESS and stopped putting my body under so much stress Not only did this heal all my symptoms and help me lose weight, but it also restored my confidence and gave me the results I was looking for. Understanding the crucial role of cortisol in stress and inflammation was a game-changer for me; this is how I was able to significantly reduce my cortisol levels( which in turn alleviated my inflammation and bloating) My own transformation inspired me so much that I decided to create a comprehensive program: THE BALANCE BLUEPRINT, to help women overcome the same struggles I had this time last year. This programme really resonates with me and I am truly so passionate about it! This is an 8 week program designed to lower cortisol, reduce stress, and eliminate inflammation and bloating through a combination of nutritional guidance, personalised meal plans, workouts that will energise you, stress management techniques and a community of women who are all working towards the same goal It’s only £59 to secure a spot on the programme!! So if you need help and guidance reducing your inflammation and getting rid of bloating without the restriction - *And you want to DO LESS, REDUCE STRESS + MAKE PROGRESS* make sure you secure a space on the balance blueprint today @empower_training 🔗 @emmafituk_ #HolisticHealing #Inflammation #bloating #onlinecoach #WellnessCoach #FemaleEmpowerment #HealthyLifestyle #StressManagement #GutHealth #HormoneBalance

being really honest, for the most part of last year I absolutely hated having my photo taken… which probably doesn’t sound like a big deal to most people (which I’d like to add, it really isn’t a big deal at all) But, it was a lot deeper than that for me… I spent over two years my life watching my entire sense of self, identity, confidence, personality, happiness, self-worth and peace of mind get destroyed in the midst of an abusive relationship It was far more destructive for my mental health than my body- but I had 0 confidence, low self esteem, I was on edge and lost my spark. And if you’ve been following my content you’ll know about the changes that happened to my body after this- Crazy inflammation, bloating, puffy face, weight gain, lost my strength and energy, couldn’t workout etc etc etc Anyway to circle back round to the relevance of these photos, i actually feel like I’m getting my confidence back which is such a huge win for me🥹 I’ve healed a lot of the symptoms I was experiencing and I don’t hate having my photo taken anymore😌 still got a lot of healing to do but I’m getting there !! Also- if you’re still reading this long caption haha: SOMETHING VERY EXCITING IS COMING TOMORROW 🥹🥹🥹🥹 it’s something I’ve been working on really hard on which links back to the transformation journey I’ve been on this last year. I am genuinely so extremely passionate about it and I just can’t wait to share it with you!!! 😌💓 #bikiniseason #selflove #selfconfidence #confidenceiskey #confidencequotes #selflovejourney #transformation #fitnessjourney #toxicrelationships #abusesurvivor #healing #healingjourney

hot girls date themselves (and you are a hot girl) 👸🏼💅🏼💋 so swipe & save for some solo date ideas 🫶🏼 What is your favourite thing to do by yourself? 😚👇🏻 Also!! I think whether you’re in a relationship or not you should still be dating yourself!! 💗 but to any single women (or men) reading this- you are enough exactly as you are 😚 you need to make yourself a priority, take yourself out and give yourself the love you give to others because at the end of the day, you’re your longest commitment x #single #singlegirls #solodateideas #solodate #dateyourself #selflove #weekendvibes #girlsgirlsgirls #girlythings #livingalone #selfloveclub #wellness #healthyhabits

If you’re dreaming of a way to restore your energy and regain your confidence in your body, without following yet another restrictive diet, doing long, intense workouts or relying on meds or tons of supplements, we have the solution for you!  Join us this month as we work to practice self compassion and the art of doing less. A very exciting announcement is coming soon to Empower so stay tuned over the next couple of days. What habits are you implementing to lower your cortisol levels? #julychallenge #lowercortisol #wellnessjourney #selflove #selfcompassion #onlinecoaching #glowup #healthylifestyle

DAY 4/5 - I stopped drinking alcohol and massively cut back on coffee 🥂☕️ Hi welcome to my mini series 😚- 5 days of game changing tips to heal your chronic inflammation, reduce bloating and lower your cortisol levels. Go watch the first 3 videos after this I promise these tips are GAME CHANGING xx I didn’t drink for a year (I have a drink now and again now) but it’s not great to be drinking a lot of it if you’re struggling with inflammation. 🍷When your body breaks it down, it leaves by-products that can cause damage to the gut and then that can trigger an inflammatory response 🤰And drinking alcohol in excess is not good for your gut !!! (If you watched the last few videos you will already know how important our gut health is when it comes to getting rid of these issues!) it disrupts the balance of your gut microbiome 😵‍💫ALSO - hangxiety is real. So if you’re stressssssed out and cortisol is high - alcohol and coffee is not going to be helping at all. ⚠️⚠️Stressed out girly drinking lots of caffeine = more anxious and stressed = more cortisol = negatively impacts our gut health = unhealthy gut = send signals back to our already stressed out brains to make us even more stressed !! Not a nice cycle to be in trust me⚠️⚠️ So go steady on the wine and coffee x #inflammation #bloating #healthylifestyle #sustainableweightloss #weightlosstips #cortisol #transformation #bloatingremedy #antiinflammatory #wellnesscoach

The secret to achieving your body goals, clear skin, more energy, improved mental clarity, better focus + performance…. ADDITION > RESTRICTION stop focusing on CUTTING OUT foods and start thinking about ADDING high quality, nutritious, antioxidant rich foods to your diet Rarely do people ever choose foods or meals based upon the nutrient properties and the benefits they have for our bodies and brain power! If more people viewed food as a method of super charging their bodies and minds rather than just considering the calories + taste factor & cutting foods out, the world would be a lot healthier / in better shape and have a much better relationship with food🦋🌞🌈🍉🥑🍠🥗 Online coaching - enquire through my website or send me a DM on @empower_training 🫶🏼 #healthyeating #wellnesscoach #nutritiontips #foodreels #wholefoods #nutrientdense #nutritionfacts #healthylifestyle #nutritionmatters #wholefood #nutrientdense #reels #healthylifestyle

Swipe to see how we helped Sophie heal her bloating and inflammation ➡️ Sophie came to us in October 2023 struggling with inflammation and bloating. She was lacking energy and a feeling of vitality in herself; she knew she could be a lot healthier with her choices, but she just didn’t know how or where to even begin. Taking a holistic approach to improving Sophie’s overall health, we worked closely with her by focusing on the following things: 💤sleep - her sleep was of poor quality and she was waking up consistently throughout the night. 

🥦🍜 nutrition - her diet largely made up of processed foods; she was also skipping meals and not eating enough macro or micro nutrients. She lacked diversity and wanted help with knowing what foods she should eat.

🧠 stress - she wanted to find better ways of managing her stress and improving her overall mental health. She knew that creating a routine and structure with her health and fitness would help to give her a focus and something to work towards.

🚶‍♀️movement - Sophie was going to the gym before she started working with us but she was struggling with completing her workouts because of low energy and motivation. She wanted to become more active in her everyday life and develop a strong routine with the gym.  By taking a holistic approach to Sophie’s journey, we have been able to help her completely transform how she feels physically and mentally.  She says: “I’ve been feeling SO good! I am so focused on achieving my goals and having something to work towards has improved my mental health so much. Since being with Empower, I’ve had more motivation to plan by days and be more organised which has defo helped my overall mental health.” If you need help with healing your bloating and inflammation then head to our website to make an inquiry today! #bloating #lifestyletransformation #inflammation #beforeafter #lowercortisol #mentalhealth #wellnessjourney #healthjourney #onlinecoaching #fatlosstips #weightlosstips #healthylifestyle  #bloating #lifestyletransformation #inflammation #beforeafter #lowercortisol #mentalhealth #wellnessjourney #healthjourney #onlinecoaching #fatlosstips #weightlosstips #healthylifestyle