Emma Doherty

“a bad day doesn’t mean you have a bad life” & when I say “bad day” - I’m also referring to single moments, tragic events, traumatic experiences, a series of painful life lessons or even several “bad years”👇🏼 None of these things should hold enough power to determine the overall quality or trajectory of your life 🫶🏼 you deserve to smile and it’s in your power to take control back of your life I know it can be f*cking hard not to feel like a victim and I also fully understand and resonate with the fact that a lot of awful life experiences can cause us long term pain and subsequent mental health problems. But I also want to remind you that you shouldn’t let these things define you or stop you from seeking happiness & allowing yourself to find happiness in the present moment 🤍 Something that helps me is remembering that there’s 2 ways you can choose to look at a “bad event”: 1. Solely focusing on the pain of the situation and how it’s completely destroyed you 2. Focusing on the learning lessons from the event. Asking why it happened, looking at the context, and determining how you can avoid it, help other people avoid it and emerge as a stronger person Remember that every life experience is always going to teach us something; and this life lesson *even if it’s painful* can eventually lead to huge success, life transformation and bring you something even better❤️ #mentalhealth #mindsetshift #growthmindset #selflove #healingjourney #selfcompassion #mindsetmatters #perspective #ptsd #adversity #anxiety

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

HOW YOU CAN ACHIEVE YOUR DREAM BODY THROUGH VISUALISATION This might sound a bit crazy but hear me out because this is probably the most powerful weight loss tip I could give you Let me introduce you to the old me: 20kg overweight Bullied in school for being fat Referred to as a “whale” Binge ate on junk food Hated exercise Deeply depressed To think that I would ever be the kind of girl to wear a bikini in public and actually like how my body looks was completely delusional to me!! But that’s the point 🔮- the power of your mind is so much stronger than you think. I understand a lot of people will think this is just ridiculous and doesn’t actually work… BUT: “WHETHER YOU THINK YOU CAN OR YOU CAN’T: YOU’RE RIGHT!” How are you ever going to reach your goal if you can’t even imagine it or believe that it could happen? 🙋🏼‍♀️I was overweight, embarrassed to even be going into a gym and hated how I looked - but I would hop on the cross trainer and LITERALLY visualise myself in a red and white bikini with polka dots (LOL idk why that specific bikini but it helps be specific with these visions)🤣 I was sick of covering up on every holiday wearing baggy t-shirts and looking at the other girls who looked so confident wishing that could be me. So I decided to visualise how it would feel to be someone who was confident in a bikini - Which led me to ask these questions…👇🏼 📆What does her routine look like? 🥑What does her diet look like? 🧘🏼‍♀️Is she looking after herself? 👟Does she exercise? ✨Then I simply started acting as if I was that girl by replacing all the previous self sabotaging habits with habits and routines that aligned to my future self This visualisation power was a HUGE part of how I went from covering up in baggy T-shirts on holidays wishing to go home 👉🏼 to actually being that girl I used to imagine; feeling confident in a bikini and happy with my body if you need help breaking away from barriers that are holding you back, & if you need support + guidance to become the best version of you - I would love to help you! 🔗 to enquire is in my bio😚✨ @emmafituk_ #manifestation #goalsetting #weightlossjourney #thatgirl #weightlosstips

DO LESS • REDUCE STRESS • MAKE PROGRESS 🫶🏼 Introducing: 🤍THE BALANCE BLUEPRINT🤍 I am so excited to finally let you know about our 8 week program The Balance Blueprint by Empower that merges COACHING and CONNECTION into a COLLABORATIVE COMMUNITY 🫱🏻‍🫲🏼💗 This is a very new concept for us as it’s our first ever group coaching program with a very specific holistic health focus; the program has been designed to help women heal their chronic inflammation, reduce bloating and lower their stress levels 📉 If you want:
 🔥Increased energy and more time 🔥To lose stubborn belly fat 🔥To lose face puffiness 🔥Better moods 🔥Reduce bloating 🔥Clearer skin 🔥Balanced hormones 🔥Less anxiety 🔥Food freedom
 Then this program is for you🥰 Over the course of the 8 weeks, there will be a huge focus on all things gut health, sleep, stress and self love - to name a few! You’ll have ~200 nutritional recipes, a progressive workout plan with a phased approach, expert specialised workshops and a weekly live ‘flow’ style workout that will alternate between barre and pilates, as well as weekly themes that touch on the key health pillars that the 8 week program covers…🥰💗
 PLUS the Empower member who really devotes herself to the program will win a cash prize of £1000!! 🤭💸
 If you want to: -Wake up every morning feeling energised & motivated -Effortlessly manage stress & maintain calm -Have a sense of purpose in your work & life -Feel confident in your body & wear clothes you love

then this is the program for you🥹🫶🏼 ✨Stop saying yes when your insides are screaming no ✨ and join The Balance Blueprint starting 8th July! 🔗 in bio to sign up for just £59 x @empower_training @emmafituk_ #inflammation #hormonebalance #balancedlifestyle #empoweringwomen #bloating #cortisol #holistichealth #onlinecoaching #healingjourney

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

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

HAVING PHYSIQUE GOALS / SELF IMPROVEMENT GOALS AND WORKING ON YOUR BODY COMPOSITION IS SO MUCH MORE THAN JUST “LIKING WHAT YOU SEE IN THE MIRROR” 🪞 I am an online fitness, nutrition and physique coach. I specialise in helping females build self confidence, create healthy habits, lose body fat and build muscle to step into their full potential… But there seems to be so much backlash about how choosing to alter our bodies is ‘wrong’ and that we shouldn’t strive to change or improve our appearance. As much as I wholeheartedly support the body positive + body acceptance message and I can tell you first hand that chasing “skinny” will not make you “happier”- I don’t think it’s right to criticise people who want to put in the work to change their body composition So I want to draw attention to the fact that the problem isn’t actually about losing fat or building muscle…. The problem is the methods that are being used to get these results. You know, the typical out-dated female fitness advice: - Crash diets - Skinny teas - Excessive cardio - Cutting food groups - Fat burning supplements - Fat loss devices *that do not work* ^^^ no focus on positive lifestyle changes, healthy habits, learning to love the process or enjoying the journey. There’s nothing wrong with changing your body if you do it in a healthy way! Which is why I am SO passionate about what we do at Empower. & when you change your body composition in a healthy way, it drastically improves much more than just how you look in the mirror; it carries over into every facet of your life; enhancing your mental and physical health. You don’t have to sacrifice your mental health or the fun of living to get in shape. You may have to be a little more patient but I promise you that you really can have it all! @emmafituk_ @empower_training

MINI SERIES - 5 days of game changing tips to heal your chronic inflammation, reduce bloating and lower your cortisol levels - DAY 3/5 🫶🏼 *probably the most important tip in my opinion!! if you’re struggling with high cortisol levels, inflammation + bloating- you need to read this (and watch my last 2 videos)⬇️ There were lots of things that I’ve changed/ implemented to help with my inflammation and weight loss over the last year. But the absolute No.1 thing I changed to heal my inflammation was this: ✨REDUCING STRESS AND LOWERING MY CORTISOL LEVELS✨ honestly this genuinely healed my constant bloating/ gut issues more than anything else! & I don’t think any of the other inflammation/ bloating tips and hacks would’ve worked unless I changed this one thing I stopped living such a fast paced stressful life - I decided to take a more intuitive approach with my nutrition, I started saying “no” more, I stopped going out as much and making plans to fill every hour of every day. I started setting more boundaries and kinda adopted more of a “boring” homebody life LEARN FROM MY MISTAKES👇🏻 These are some of the things that have helped me regulate my cortisol levels - Swapping intense workouts 6-7x a week for more restorative workouts like bodyweight home workouts, yoga, Pilates + walks - Being okay with not being productive 24/7 - Removing myself from toxic situations/ relationships - Going to therapy and hypnotherapy - Using my nutrition to improve my gut health - Prioritising my sleep + bedtime routine - Saying no more often! not burning myself out and giving myself more rest and alone time - stress management practices every day!! Send me a DM on @empower_training if you want to work with me to heal your chronic inflammation + bloating and stop feeling so stressed 🫶🏼💕 #inflammation #bloating #healthylifestyle #sustainableweightloss #weightlosstips #cortisol #transformation #bloatingremedy #antiinflammatory #wellnesscoach

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

STOP RIGHT NOW if you’ve even thought about restrictive fad diets to lose weight before a holiday ❌🚫 girl trust me that is not how you do it ✋🏼 our gorg client Chloe dropped 5kg, lost 10cm off her stomach and she has eaten ALL her favourite foods!! No restrictions whatsoever; focusing on BALANCE and that 80/20 rule 🍫🤝🏼 HOW? 🏋🏼‍♀️ HOME workouts 4 x a week 👣 hitting a 10k step goal every day 🥑 we created Chloe a meal plan that put her in a moderate calorie deficit *and ofc made sure it had all the foods she loves so that she actually enjoyed her meal plan (= better adherence) 🤌🏼 and she still enjoyed meals out here n there - we just always bounced back to nutrition plan when she fell off track 🙋🏼‍♀️ accountability!!! Weekly check ins and messaging every few days. THIS is a key player in transformation - Chloe would reach out to us when she was struggling or having a bad day; sometimes all you need is someone who cares about your goals to HYPE you up, praise you for how well you’re doing and encourage you to keep going 🚫 no more restriction. Chloe struggled with the all or nothing mentality before Empower so we worked closely together to shift her mindset from this black & white way of thinking. And she no longer feels the urge to binge and has much more balance and control with her relationship towards food!☺️ Chloe achieved these results through a HEALTHY + sustainable approach in just 4 months…. so imagine this ⬇️ You set aside the next few months to really focus on ‘you’ You break down your big goals, into mini daily non-negotiables You tackle the root cause i.e. your stress, digestion, bloating = you feel amazing, accomplished and lighter (both physically and mentally) 🧚🏼 ^ If YOU are ready to ditch the extremes and want to focus on simplifying your health and fitness regime then we *might* have the perfect thing for you 🤭 keep your eyes peeled for our upcoming announcement which FOR THE FIRST TIME EVER reinvents what we do here at Empower! 🤫 If this resonates with you & you want expert help at all with your training/ nutrition - we would love to help you!!! 😚💖 🔗 @emmafituk_ @empower_training #onlinecoaching