Emma Doherty

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

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

Self love is about so much more than just taking a bath or feeling like you look good when you look in the mirror. Although these things are great, in actuality, self love often looks a lot more emotional, complicated and sometimes even messy. Sometimes it can be hard to do the things that are actually showing yourself love because it might not always feel good in the moment. Practicing self love requires you to think about what your future self would want you to do. Perhaps that’s leaving a toxic relationship or friendship or simply making peace with the fact that you don’t have to be perfect! How do you practice self love? 🫶🏻 If you want to start your own self love journey, then we would love to help you! Sometimes all you need is a little help in the right direction, some expert guidance and accountability along the way to help you begin to see how great you are! Enquire through our website and book a non obligatory call today! 👇 #selflove #selfcompassion #lifestyletransformation #selfdevelopment #mindset #compassion #mentalhealth #wellnessjourney #healthjourney #onlinecoaching #motivation #mindsettips #healthylifestyle

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