Team Empower

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

If you can’t lose weight, you’re suffering from chronic inflammation/ bloating, and not seeing any results no matter how hard you try - this post is for you🫶🏼 Terra was also in this rut; with a rollercoaster on-again off again dieting history, her weight was constantly fluctuating and her eating habits were inconsistent Terra came to me wanting to lose weight, reduce her constant bloating and inflammation and feel CONFIDENT and SEXY for her 40th Birthday and the holiday they booked to celebrate (watch the reel to see how she looked for her bday trip!!!🥹 One of the BIGGEST factors with reducing inflammation is stress and cortisol, and Terra has a very demanding job as a content creator as well as being a busy Mum - so there’s a lot of high-stressors in her daily life SO WHAT DID WE DO? ✨We stopped high intensity daily workouts and implemented more rest days, and incorporated more lower intensity workouts like barre, pilates and more walking ✨Followed the main nutrition principles of eating more protein, more fruit and veg diversity, more healthy fats and more fibre ✨Didn’t cut calories AT ALL - in fact, Terra was at maintenance (!!) throughout this whole process ✨We actually DIDN’T cut out sugar and processed foods but we’ve reduced the amount of processed food she ate and encouraged cooking at home a lot more. We placed a big focus on the nutrient properties and the benefits of certain foods ✨Practising self-care and using the Empower app to set daily habits and intentions to hold her accountable to following through with these I wish more women would understand that “less is more” can be the one thing that you’re missing!! Less workouts, less stress and less (only slightly!!) processed foods = EQUALS less inflammation and digestive stress Having been on a similar journey myself, and healing my own inflammation and 24/7 bloating, I know how impactful and consuming it can be to struggle with this. But helping women like Terra to achieve this and regain her confidence in the same way that I did, is honestly the most rewarding part of this job Online coaching enquiries- let me know your goals on my website 😚💕 @emmafituk_

If any of you girls struggle with inflammation (especially around your tummy) but you’re doing EVERYTHING right (eating anti inflammatory foods, exercising, reducing sugar, supplementing)- trust me I know how this feels because I was suffering with it this time a year ago and literally nothing was working💔 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 would’ve worked unless I changed this one thing.  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.. 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 etc I could talk about this FOR HOURS - so maybe I should start a series on bloating/ inflammation etc (comment below if you’d find this helpful?) 👇🏻👇🏻👇🏻 but the main things I did to reduce my stress were: 🧘🏼‍♀️Reducing stress in my training & having MORE rest days (reducing high intensity cardio and heavy lifting 5 x a week and instead incorporating more lower intensity workouts like barre, pilates, more walking, yoga) 💕I started setting more limits & learning to say no to things that were adding more stress to my life. Having more boundaries, spending more time to de-stress & just not burning myself out 🫶🏼I’ve also started hypnotherapy and I see a psycho-therapist once a week which has helped me create better stress management practices #inflammation #bloating #onlinecoaching #healthcoach #transformation #stressrelief #guthealth #healingjourney #weightlosstransformation

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

the perfect gut balancing smoothie🫐🍌 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🤍 - 150g fat free greek yoghurt - 150ml almond milk - 10g peanut butter - 5g chia seeds - 10g clear honey - 100g banana - 100g blueberries - Handful of ice ⭐️METHOD⭐️ - Add everything to a blender and blend until you get a smooth mixture then enjoy!! ✨CALORIES: 393 ✨PROTEIN: 18g ✨CARBS: 68g ✨FAT: 11g Tag us if you make it😍✨🤍

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

You’ll want to keep reading 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 you’re 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   Consolidating all of our knowledge that we have learnt from our clients over the last 4 years, along with @emmafituk_ ’s own personal journey, we have created what is a completely new concept for us, The Balance Blueprint - our first ever 8 week program ✨ The Balance Blueprint is an accessible, community led approach which will give you a taster of our 1-1 online coaching. Although you will not work 1-1 with an @empower_training coach, you will still have access to all the features of the Empower app for just £59.00 x 2 payments. ⚠️ There are only limited spaces 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 with your health and fitness, 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! 💸 In a collaborative and inspiring 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 🩷 We can’t wait to see you there!! #balanceblueprint

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

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

chicken, pesto & mozzarella focaccia🍅🥪enjoy for 582 calories & 54g protein!! The perfect lunch recipe😍 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! 💕 🤍Ingredients🤍 - 1x focaccia - 30g reduced fat pesto - 100g chicken breast - 1x large tomato - 30g reduced fat mozzarella - Handful of rocket - 5g flora light spread - Sprinkle of mixed herbs ⭐️METHOD⭐️ - Place your focaccia onto some baking paper then spread your pesto evenly over each side. - Add your cooked chicken to the centre then top with your sliced tomato. - Finish with the sliced mozzarella and your rocket before placing the other half on top. - Spread your flora across the top of your focaccia and sprinkle over some mixed herbs then place into the airfryer for around 5 minutes or until the cheese has melted. - Then enjoy!! ✨CALORIES: 582 ✨PROTEIN: 54g ✨CARBS: 46g ✨FAT: 21g Tag us if you make it😍✨🤍