Empowerher Health Coaching

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Empowerher Health Coaching I help busy people lose weight, strength train and build a healthy sustainable relationship with food

27/11/2025

Don't feel like crap come Monday then let this spiral into the new year 😭

It's so easy to do. Trust me. Been there done that!

I hate when ppl say thanksgiving is one day bc yeah sure it's one day but be realistic. Most people are spending time with friends and family all weekend or even week long!

I like to keep some things consistent. It's easiest for me to keep breakfast and lunch consistent and then allow myself to just eat whatever I want for dinner.

This gives your day some structure and helps you still hit things like your protein targets.

Something else I didn't mention is walking! Get some walks in. It helps you feel better and it helps with digestion especially if you over due it on pie 😂

It's so hard to move when you are that full I get it but trust me a quick 5-10 min walk will make you feel so much better.

Happy Thanksgiving!

25/11/2025

Let me tell you a story about a girl that would consume 1000kal Monday-Thursday then 5000-6000 Friday-Sunday.

She would strength train for 1.5 hours 5x a week, and run 3miles 4-5x a week. She was stuck. Spinning her wheels in a restrict and binge cycle.

After 5+ years living like this she finally had enough and started to trust the research.

She rebuilt her relationship with food and exercise brick by brick!

She used to not eat if she was in a bathing suit so she didn't look bloated, she would avoid going places because it wasn't a binge day and she has to under consume in order to over consume later.

Now that very girl eats a full breakfast + snacks + lunch before any beach day, she eats in a bathing suit 🤯, she no longer feels the need to binge on food because she doesn't restrict food. She doesn't use exercise as a form of punishment or to “burn calories”. She trains hard to maintain muscle, and be strong.

She has accepted her body exactly the way it is. Not because she loves the way it looks, but because she appreciate so much what her body is capable of and everything it has done for her and protected her from!

Hi its me! I'm that girl 😂

It's not luck, its not that I've always had it figured out. It's the fact I wasn't afraid to fail over and over again until I figured it out! I knew I didn't want to keep living stuck in my own body or with a victim mindset!

Building my body, mindset, and life brick by mfkn brick!!!

25/11/2025

Stop stressing about Holiday weight gain.

If you haven't been consistent all year long stop blaming the holidays too 🤪 bc the holidays didn't cause it sister.

If you are consistent all year long that is what matters more.

If you can eat like a grown man trapped in a tiny girls body 👋 me then you can do some damage but again it doesn't matter.

There is so much freedom in knowing exactly what to do to be in shape that gaining weight doesn't phase you. You know exactly what to do to lose it if you want to.

Food isn't just fuel, food is friends, family, joy, and fun.

Most importantly lets not forget it is not all or nothing.

Overeating doesn't mean you can't get your walk in, or your workout, or drink your water, or go to bed at a good hour. There are so many levels to health and fitness you can always be doing just one thing

👌

24/11/2025

Some basic gym etiquette I think we all need to remember.

If you are a regular gym goer my advice to you is don’t be an as***le if someone does these things. You can kindly tell them or just don’t and move on.

I choose to kindly tell them 😂 now whether that is received nicely is another conversation. No one wants to be a beginner, no one wants to be corrected and it’s insane.

Growth mindset! I love when someone corrects me shows me something new. It’s not an attack on you. It’s a thank you for teaching me something I didn’t know!

Real quick and I’m sure I missed some. If I missed some comment them below!

1. Taking a plate off a machine or platform someone is using. Like mid set is just 🤯🤯

2. Allow ppl to work in during your sets. Machines only. Obviously barbell is crazy and unrealistic. But machines especially pin loaded there is no reason you can’t.

3. Standing in front of the db rack to do your set 😭

4. Doing giant circuits and taking up several different machines and then not allowing ppl to work in

5. Wearing to much perfume/cologne. Not enough deodorant 😭

6. Leaving plates on a machine. Rude and intimidating for others who maybe are not as strong as you!

7. Listening to your music on a speaker is just wild

8. Recording etiquette is another video but just use common sense and be aware of others around you who maybe don’t want to be in your video.

22/11/2025

How does a clean space help you be and stay fit ?

Well a cluttered space is a cluttered mind. A clean space allows you to have more brain space to prioritize things that are important.

It might sound ridged but having systems and cleaning schedules in place helps make your life so much easier in the real time!

It comes with an upfront cost but the interest on that action pays you back 3x.

So yes having a clean space, doing your laundry weekly, cleaning out your fridge, getting fresh groceries, planning your week in advance are all apart of being fit and healthy.

Not only that but practicing discipline in one area will automatically help you practice it in others!

Miss my baby so much. Had 2 breakdowns in this video but it’s okay. lol

I had two friends tell me yesterday. Remember God loves your baby more than you do! Which is really hard to believe but that’s so true. God loves my baby and he safe and covered by him always 🙏🏼🙏🏼

21/11/2025

The cycle of abuse explained from my DV perspective

Tensions build
- insults
-threats
-accusations
-fault finding
-controlling behaviors exasperated

Explosion
-throwing things
-assault
-verbal assaults
-raging
-violence near you

Honeymoon
-apologies
-promises of change
-gifts
- a period of calm

It’s a vicious cycle and it’s set up that way very intentionally. To confuse you and to keep you stuck.

You go through the events and you don’t know what happened. You feel like you did something to cause it but in reality they were getting you ready to react for weeks and months at a time.

So when they finally do what they want to do. They can flip it around on you and say well you’ve been acting like X. Without you realizing. Wait a second I’ve been acting like X bc I’ve been in the tension phase!

It’s so confusing and it’s so hard but I hope this helps bring more understanding to this very intentionally thing that is being done.

Talking to someone is the first step 💕💕

20/11/2025

My toxic trait is thinking I can do these things I see on IG 😂

This is so amazing and she’s doing it with 25lbs on her back! 👏👏👏 this was so hard and so motivating to want to be able to do it 😂

Shout out this girl for making it look so easy!


Celebrate being able to move your body! Don’t punish your body 💕💕

19/11/2025

3 of the biggest things my clients who are the most successful have in common, while I season a pernil for tomorrow 😂

1. They do not try and do it all at once. They understand this is a habit building process. Trying to do everything you need to do at once is a set up for failure. It’s really hard to change everything about your lifestyle in one go. Especially if these are habits you’ve had for I don’t know 40 years 😭

2. They have realistic expectations. When you have realistic expectations you don’t get discouraged and quit after 3 months. They don’t have an all or nothing mindset.

3. Growth mind set//problem solver mindset 👏👏👏
It’s not I forgot my lunch at home so I skipped lunch. It’s I forgot my lunch at home so I went and grabbed an alternative with 30g of protein 👏👏👏

These things take time and it’s hard to trust the process. Especially us millennials and older. We were pushed low fat, then high fat, then it was low carb, and most women are so desperate to try anything.

The long way is the short cut 😘 think about it.

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FL

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https://www.empowerher-healthcoaching.com/

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