Empowered Nutrition Coaching

08/03/2023

We are excited to announce that we will be stocking FITAID at Empowered. Check out https://www.empoweredcoach.com.au/product/fitaid-bundle/55 for our introductory bundle deal.

If you don't know about FITAID yet, you will now! FITAID is the premier, paleo friendly performance and recovery product made specifically for you. FITAID is natural, certified gluten free and has almost 3 grams of targeted supplements to AID your workout. It is also a great replacement for not-so-good for you soda, energy and "sports" drinks.

With supplements like Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, Turmeric, Quercetin, CoQ10 and Green Tea Leaf Extract…FITAID is the most comprehensive and effective pre and post WOD supplement on the market today. On top of that, it’s lightly carbonated, sweetened with raw organic blue agave and stevia, has only 45 calories per can and tastes amazing.

Be sure to try one before and after your next workout at the gym. You are sure to love them as much as we do!

19/01/2023

I recieved this question on my last post about Macros, and thought a few other people may be wondering the same thing so let me address it...

Let's consider Macro counting like baking a cake...
To guarantee the right outcome, you are going to measure your ingredients and put it in the oven for the specified amount of time. If you were to just guess the quantities you threw into the mixing bowl, there's a good chance your cake isn't going to be too good. Too much flour and it will be dry, too much milk and it will be soggy, not long enough in the oven and it won't be ready.

In nutrition, too much fat and you are likely to feel sluggish, not enough carbs and your energy will suffer, counting macros for only 2 weeks and expecting to have lost 10kg and you will be bitterly disappointed.

But that doesn't mean you have to weigh and count everything you eat for the rest of your life, in fact, I would strongly advise against that.

Macro counting is an excellent way to educate yourself on what you are really eating and how to make your favourite foods fit into a healthy diet (including the aforementioned cake!). Many people find that after a few months (yes, MONTHS!) of weighing and counting, they are able to put the food scale away for the most part and 'eyeball' quantities for most of their day-to-day eating and only weigh new things, or bring the scale out again when they have new goals that require new macros.

Whilst paying such close attention to your nutrition might not be 'easy', it can actually be a rather simple process that requires a small adjustment period and then often takes no more that a few minutes per day, and is all but guaranteed to deliver results when done correctly.

For more info, get in touch today!

15/01/2023

So, how do I calculate my macros?

There are a number of factors to consider, but for a general overview, check out the details in these pics.

If that still feels like too much math, head to empoweredcoach.com.au/macrocheck for a free calculation.

08/01/2023

Macros - what are they?

07/01/2023

Barriers to change are the obstacles, roadblocks and other factors impacting on someone’s ability to change their behaviour and include things like external support, current habits, lifestyle factors, personality, and self-esteem.

Maybe you don't know what changes you need to make in the first place?

Are you lacking support to make change?

Is your financial situation holding you back?

Whilst not all barriers can be removed, there are ways to work with or around them or minimise them so you can be on the path to better health, more energy or enhanced performance.

What barriers are you facing and what do you think might help you?

04/01/2023

Who do you want to be in 2023?

10/12/2022

Today marks the final day of consults for 2022 as it's time to take a small break to enjoy the festive season with family and friends. Bookings are open for 2023 and whilst things may have been a little quiet on the socials, be assured new and exciting things are happening behind the scenes to be released in the new year.

Website orders will remain open, but your patience is appreciated as delivery/shipping times may be longer than usual over the Christmas period.

Remember to have fun, be merry, and enjoy some delicious treats, as sometimes 'good' food is what's good for the soul, not necessarily the waistline 😉

05/10/2022

Do you want to be just like Eden?

Rhetorical question of course, nobody can resist this little ray of sunshine ☀️

Well, if you are quick, you can snag a cool new hat just like hers! Extremely limited numbers, first in, best dressed. High quality, extremely comfortable Flexfit hat, OSFA.

See website for full details and to place your order.

https://empoweredcoach.com.au/

12/09/2022

To make it easier for you to get what you want, https://empoweredcoach.com.au has been revamped, now includes an online store and better booking system.

To celebrate, use the code NEWWEBSITE at checkout for a discount on your next purchase (not valid for appointments).

Leave a comment with what you would like to see on the website, whether it be certain products, features or information.

02/09/2022

Vital Zing Water Drops back in stock!

With 90 servings per bottle, these drops are a portable, convenient, versatile, and cost effective way to flavour your water and help keep you hydrated. 8 flavours currently available.
https://checkout.square.site/buy/47CT3KEP4XVFGQPUQTYRZ2CX

29/08/2022

Time for another Aussie favourite, the chicken schnitzel! I don't know anyone that doesn't love a good schnitty at the pub, especially alongside an ice cold beer and good friends.

This was 200g of chicken breast crumbed and deep fried, served with a modest 150g of chips, classic garden salad and some mushroom gravy... Anyone want to have a guess at the macros/calories for this meal?

26/08/2022

Disappointing to hear that as of October 1st, 2022, MyFitnessPal will be removing a very popular and convenient feature (the barcode scanner) from the free version of the app.

I will be actively researching and trialling some other free/low cost replacement apps over the coming weeks for my clients and am open to reviews/suggestions.

In the meantime, stay the course, this is just a small bump on the road to being the best version of yourself.

22/08/2022

By popular demand... You can now order your very own Empowered Nutrition Coaching hoodie!
Perfect for the cool weather we're having, early morning gym sessions or just because.
Orders close 5pm next Friday (2nd September) so get in now!
Use the code 'LOCAL' for free pickup or delivery to F45 Charmy, Tumbi or NCC.

***Please note, this is a pre-order, orders will close 5pm Friday 2nd September 2022***Adult unisex lightweight french terry hoodie with front pouch kangaroo pocket. This hoodie is ring-spun and pre-shrunk to minimise shrinkage.Colour: BlackFabric Ty...

18/08/2022

Another interesting food comparison... Whilst smoothie bowls are marketed as a healthy breakfast option and certainly look like they would be very good for you, the calorie content is not much different from an old favourite, the bacon and egg roll!
There are certainly lower cal smoothie bowl options, so its worth taking a moment to look at the nutritional information of your order and considering how well your breakfast fits with your goals.

Do you prefer sweet or savoury breakfast food?

15/08/2022

I don't generally advocate calorie counting for my clients in the inital stages of weight loss/gain, but rather building an awareness of the foods they are consuming and how they fit with their health goals.

It's simple enough to look at the packaging of a food and see the nutritional info, but what about takeaway/restaurant meals? Let's use the good old chicken kebab as an example. The delicious meal pictured was made at home by me, with minimal added oil and fresh tabbouleh, and still came out to about 700 calories for a kebab of a similar size to what you would get at the shops... So does this mean that this delectable feast is off the menu if you are on a weight loss journey? Absolutely not! But having the knowledge that such a thing could account for a large percentage of your energy requirements for the day empowers you to make the best choices for you.

But, the most important thing... What sauce do you have on your kebab?

11/08/2022

I was speaking with someone the other day who admitted to not knowing anything about nutrition and said they had resigned themselves to being overweight because they "loved food" and "couldn't say no to a big bowl of pasta"... The look of disbelief when I replied that I too could not live without pasta suggested to me they were under the misguided opinion that I eat grilled chicken and steamed broccoli for every meal, which couldn't be further from the truth!

They then asked what a 'normal' week of dinners looked like for me, so I thought I'd share with you all the meal plan that's on our fridge for this fortnight.. No edits for social media, no bland, tasteless food, just 'normal' tasty dinners...

Do you meal plan?

29/07/2022

Who are you?

For those of you who don't know me, my name is Laura, and I am the owner, operator, and heart behind Empowered Nutrition Coaching. I thought an introduction was well overdue, and as I couldn't pick just one photo that would accurately represent who I am, here is a collage of images, all containing me, my various hair colours, and showcasing different elements of who I am.

A few facts about me:

👧🏼I'm the eldest of 3 girls, but also the shortest!
🤣Apparently I tell the worst jokes, I can hear my husband roll his eyes over the sound of my own laughter.
❤️My husband is my best friend and biggest supporter, and we have 2 beautiful daughters who turn 10 and 14 next month.
🛼I used to play roller derby, but then Covid happened... But who knows, 'Count Dotula' could make a comeback...
🚑I am a Dispatcher for NSW Ambulance, and whilst it is a very challenging job, I absolutely love it.
💪🏻Regular gyms have never been a good fit for me, but I discovered F45 about 2½ years ago and have never looked back.

What other fun fact would you like to know?

28/07/2022

Grand Opening Sale ENDS 11:59pm this Sunday, July 31st.

All bookings made prior to this time qualify for the special pricing listed. Consults do not need to be held prior to the end of July, just the booking needs to be made.

What are you waiting for? The best version of you is hiding just around the corner...

Head to https://empoweredcoach.com.au/make-a-booking now!

23/07/2022

An interesting food comparison... Whilst the assumption would likely be that a salad would be a lower calorie option when eating out, the reality is, there isn't much difference between the salad and a Big Mac!

The salad offers more in the way of protein, but only one gram less fat and about 50% more sodium per serve.

Which option are you choosing next time you hit the drive-thru? I know what I'm getting! 🍔😉

19/07/2022

“Self-care equals success. You’re going to be more successful if you take care of yourself and you’re healthy.”— Beth Behrs

14/07/2022

A limited selection of supplements, snacks and essential oils are available now, and much more available to order from trusted brands like Eco Modern Essentials, Amazonia Raw, Dr. Bronners, Kuranda Wholefoods, and Herbs of Gold. Online orders will be up and running soon, but in the interim, message us now to place your order!

Plenty of vegan, coeliac-friendly, and sugar free options available.

13/07/2022

How much water do you drink each day?

You're probably tired of hearing it, but the truth is, most people aren't drinking enough water each day.

As a general rule, you should be drinking *at least* 30ml of water per kilogram of bodyweight, per day. That means a 60kg person should be consuming a minimum of 1.8L, a 90kg person - 2.7L, a 110kg person - 3.3L of water each day to maintain optimal hydration levels.

10/07/2022

Sunday meal prep... Breakfast Burritos!

This is an easy, tasty, high fibre breakfast option for busy mornings. The only chopping you need to do is the spring onions... And they are freezer friendly!

Comment below if you would like the recipe.

08/07/2022

Don't let a week of hard work go to waste on Friday night...

There are several lower alcohol (and calorie) options for you to enjoy whilst still reaching your health goals. If you do enjoy a glass of wine, check out your local bottle shop for options such as these two.

I'm a big fan of the Matua Lighter Sauvignon Blanc, and just this week we discovered Tempus Two is producing some lower alcohol wines - Glen reckons this Shiraz goes down a treat.

07/07/2022

Need a more structured approach to your nutrition? For this month only, personalised 3-day meal plans start at just $109 (normally $179), and 7-day plans at $149 (normally $249).

Bookings available via https://empoweredcoach.com.au/

05/07/2022

Taking steps towards who, where, and what you want to be without thinking that everything has to be done to perfection will help you move forward to achieving your goals.

It is human nature to make mistakes, it's time to accept those mistakes as part of the process, learn from the them and continue your journey to being the best version of yourself.

05/07/2022

Bookings are filling fast, only three spots left for this week! Secure your appointment and avoid disappointment by visiting https://empoweredcoach.com.au/make-a-booking/

Consults available via Zoom, phone or in person (Central Coast NSW)

03/07/2022

Mondays are made for turning over a new leaf and starting fresh...

What healthy habit will you be working on today?

02/07/2022

Tired of meal plans full of grilled chicken, salads for every meal and obscure, expensive 'super foods'? Whilst those things may have their place in a healthy diet, they are not the only answer to meeting your nutritional needs.

Get in touch today to find out more.

02/07/2022

A limited number of online bookings are now available through the website https://empoweredcoach.com.au/make-a-booking/ and more time slots will open up during the next few weeks... Take advantage of the Grand Opening Sale now by securing your spot today!

***Appointments available via Zoom/Phone/In Person (Central Coast NSW location)***

PLEASE READ BEFORE BOOKING If you are: Pregnant or breastfeeding Under the age of 16 years old Or have been diagnosed with any of the following medical conditions: Eating disorders Diabetes Crohn’s Disease Cancer Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD) Renal Disease Chem...