Team Empower

5 days of game changing tips to heal your chronic inflammation, reduce bloating and lower your cortisol levels - DAY 2 🫶🏼 TIP NO.2 - PRIORITISING MY GUT HEALTH 🥑🍓(Check out my post yesterday for tip number one!!) Back when I had crazy bloating and inflammation, I started reading and educating myself on the link between mental health and the digestive system/ general health; and it’s crazy how closely linked they are!! Essentially the cause of my inflammation was linked to the gut-brain axis🧠 Stress, anxiety, depression, trauma, abuse etc can cause huge problems in your gut from chronically elevated stress hormones —— resulting in stress-induced inflammation, cramps, bloating, inability to lose weight IBS.  These symptoms started during a time when I was going through a crazy amount of stress and trauma after being in a very toxic situation/ environment... I was gaining weight, I was constantly inflamed and bloated and I really was at rock bottom..⚠️ WHY DOES THIS HAPPEN?🤔 🧘🏼‍♀️When we are in a relaxed resting state we are in parasympathetic mode (everything is fab and your body is working how it should..) But when you’re stressed, the sympathetic (‘quick run away!’) nervous system is activated and takes over🚫 This means our digestive system gets shut down and if you’re eating your meals in this state, your body is not prepared to receive or digest food… which leads to chronic inflammation and severe bloating🤰 So to tackle this, you need to treat BOTH:  🧠YOUR BRAIN/ MENTAL HEALTH/ STRESS And 🤍YOUR GUT HEALTH My tips: ☢️reducing alcohol and limiting your intake of heavily processed foods + refined sugars 💚eat fermented probiotic foods - yogurt, kefir, kombucha, kimchi, sauerkraut  🫐anti inflammatory foods- berries, nuts, seeds, olive oil, salmon, leafy greens, avocado Prioritise managing your stress!   🥝prebiotic foods - tomatoes, asparagus, garlic, kiwi, sweet potato, oats, berries, bananas, watermelon 🥑Increase your fibre intake ‌ #hormonalweightgain #weightlossjourney #chronicinflammation #weightlosstips

5 game changing tips to help you heal your inflammation & reduce bloating WITHOUT toxic diet culture, obsessing over different detox trends and restricting foods 👉🏼 swipe and save !!✨ 1. FOOD SWAPS & UPGRADES (you don’t need to go low carb and never touch a piece of bread again in your life) upgrade the white bread for a seeded sourdough and you get the best of both worlds 🤝🏼 2. ADD instead of restrict. If you love having a bowl of oats with melted chocolate for breakfast and pesto pasta is your GO TO dinner - you don’t need to cut that out! simply just add some more health to it to boost the nutrients in that meal (eg more nuts, fruit, seeds, herbs and spices, or adding more veg/ salad to your dinner/ adding a good quality protein source)🥜🥑🥦 3. Excessive exercise is going to exacerbate your problem with bloating and inflammation so don’t go crazy overboard with your training. & try to incorporate more restorative forms of exercise into your routine 🧘🏼‍♀️ 4. EAT THE RAINBOW. aka focus on adding a variety of different COLOURS to vour meals🌈. Plants contain different pigments, or (phytonutrients) which give them their color.…. and cach specific colour provides vour body with different nutrients & health benefits🫰🏼 5. Reduce consumption of processed foods but DONT CUT IT OUT COMPLETELY!! Restriction breeds guilt, shame and stress which is going to have you in this stressed out toxic cycle and worsen your relationship with food (again making the inflammation problem worse)⚠️You need to avoid extremes EVEN when the goal is to improve your gut health and digestion😚 I coach a lot of women who say that they want to only eat wholefoods, which is great! But I like to steer clear of extremes, and to be “healthy” you don’t need to eat wholefoods 100% of the time. I managed to lose 7kg and heal my bloating through simple habits like these 🥰 Balance is always way more achievable and sustainable! Online coaching enquiries- 🔗 in my bio 😚💓 @emmafituk_ @empower_training

hands up if you love a chicken caesar salad🙋‍♀️🙋‍♀️well we do too!! if so then you’re going to want to try this delicious high protein caesar salad with a chicken & parmesan base😍 this entire thing contains just 332 calories & 39g protein!!🤯 remember if you want macro-friendly delish foods like this on a tailored meal plan for YOUR individual goals, click the link in our bio to enquire about empower online coaching today! 💕 ✨all you need is✨ - 100g chicken breast fillet - 1x medium egg - Salt & pepper - Paprika - 15g grated Parmesan - Lettuce - 1x tbsp low fat caesar dressing - 10g parmesan to top ⭐method⭐ - Preheat your oven to 180C. - In a bowl, combine your cooked shredded chicken, egg, salt & pepper, paprika & grated Parmesan. - Once fully combined, spoon the mixture into the centre of a lined baking tray and flatten this to create your base. - Pop in the oven for 18-20 minutes until golden and crispy. - Remove and top with your caesar dressing, lettuce and remaining parmesan then enjoy!! per serving: calories: 332 protein: 39g carbs: 2g fats: 14g #highprotein #healthy #healthyfood #meal #mealinspo #lunch #foodinstagram #recipe #mealplan

4 days left to sign up to our 8 week challenge, The Balance Blueprint 🤍 This challenge is for you if you can relate to any of the following 👇 ➡️ You’re easily overwhelmed & can’t deal with stress well anymore ➡️ You’re eating healthy + working out, yet still struggle losing weight (especially in your face & belly) ➡️ You’re a busy mum or a fast paced career women and not making time for yourself ➡️ You are suffering with bloating and inflammation every day ➡️ You feel tired all the time & even small tasks feel like a huge effort ➡️ You struggle falling or staying asleep & often wake up at 2 or 3am ➡️ You feel like your body is working against you, & just need a simple, step-by-step plan to follow   Just £59 to get started so there are only limited spots available, so sign up now to avoid disappointment!!! ⚠️ Merging coaching and connection in a collaborative community, this 8 week challenge will help you to: find balance, overcome your bloating and inflammation, improve your sleep and nutrition, manage your stress levels and SO much more 🫶🏻🥬💤🧘‍♀️ You will also be in with the chance of winning a cash prize of £1000! 💸 A different approach to 1-1 online coaching, this program will provide you with: A recipe book with up to 200 recipes A workout program you can progress in throughout the 8 weeks A weekly live workout Access to our Empower community Educational workshops Mid-way check in Weekly wellness teachings If you want to learn more about how you can take control of your health and wellness to truly transform your mind & body, then sign up now!! Link is in our bio 🤍 Can’t wait to see you there!! #balanceblueprint

You need to stop making these mistakes if you’re trying to lose stubborn body fat, reduce inflammation and lower cortisol levels 👇 1. Stop over training and forcing yourself through gruelling workouts. Over training is only going to increase your cortisol levels which can make your inflammation worse 🧘‍♂️🚶‍♀️👙👟
 2. Try to ADD diversity into your diet! Different plants contain different prebiotics, which in turn feed different gut bugs. This means that eating a wide range of plants is likely to support the diversity of the bugs in your gut microbiome. Healthy gut = less inflammation and bloating. Think about what new fruits and vegetables you can add into your meals; instead of always reaching for the same things in the supermarket, think about what new plants you can add into your diet 🍈🌶️🥩🌮🍣
 3. EAT THE RAINBOW! By this we mean focus on adding a variety of different COLOURS to your meals. It not only makes your plate look more pretty, plants also contain different pigments, or (phytonutrients) which give them their colour... and each specific colour provides your body with different nutrients & health benefits 🌈 4. Reduce consumption of processed foods but don’t cut them out completely! You need to avoid extremes EVEN when the goal is to improve your gut health and digestion as you want to keep your stress levels at bay 🫶🏻 5. Lowering your cortisol levels is KEY to reducing bloating and inflammation in the body. Set some boundaries in place that allow you to rest and recharge. Prioritise your sleep, rest days and incorporate some mindful activities into your day such as walking, journalling, reading or meditation to relax & unwind 💤 If you want help reducing your inflammation then you’ll want to sign up to our 8 week program, The Balance Blueprint which starts on Monday 8th July! Limited spots available, click the link in our bio to find out more ✨ #inflammation #bloating #guthealth #weightloss #fatloss #healing #lifestyle #transformation #beforeandafter

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

gut friendly banana split😍🍌🫐🍫🥜 If you want to learn more about how you can take control of your health and wellness to truly transform your mind & body, then sign up now to our brand new 8 week program ‘The Balance Blueprint’!! Link is in our bio 🩷 🤍Ingredients🤍 - 1x medium banana - 150g fat free greek yoghurt - 80g blueberries - 50g raspberries - 5g chia seeds - 5g mixed seeds - 5g low sugar granola - 10g smooth peanut butter - 10g dark chocolate chips - 10g honey ⭐️METHOD⭐️ - Slice your banana in half then pop onto a plate before adding all of your toppings and enjoy!! ✨CALORIES: 483 ✨PROTEIN: 23g ✨CARBS: 81g ✨FAT: 12g Tag us if you make it😍✨🤍

Tips to lower your cortisol 🤍 If you’re feeling overwhelmed and stressed, sometimes by actually doing less will you be able to make more progress in your health and fitness. If you want to know more about how you can do less, reduce stress and make progress then you will want to join our new 8 week The Balance Blueprint, which is starting Monday 8th July 🩷 Merging coaching and connection in a collaborative community, this 8 week challenge will help you to: find balance, overcome your bloating and inflammation, improve your sleep and nutrition, manage your stress levels and SO much more. You will also be in with the chance of winning a cash prize of £1000! 💸 Head to the link in our bio to sign up ✨ #cortisol #magnesium #bluelight #stress #nature #breathwork #lowimpact #balance #wellness #health #fitness #natural #wellnessgirl #balanceblueprint

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

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

let’s make July a beautiful month 🩷 #newmonth #july #newgoals #summer #selfdevelopment #positivity #selflove #growth #transformation