Laughter and Lunges with Catherine and Sarah
A health and fitness podcast. We help people who struggle with lack of motivation, and confusion around diet and exercise to free themselves from overwhelm and build self belief and lasting change.
116 episodes • 0 archived •
S1 E116
Ep 116: Three 2024 lessons each; and convincing a pal to avoid a blood glucose monitoring app beginning with ZS1 E116·
Dec 27, 2024
Dec 27, 2024
1h 3m
S1 E115
Ep 115: New year goal setting guide, and how to know if you're making excusesS1 E115·
Dec 20, 2024
Dec 20, 2024
40 mins
S1 E114
Ep 114: How to fight festive treat urges; and not going off the rails after ChristmasS1 E114·
Dec 13, 2024
Dec 13, 2024
57 mins
S1 E113
Ep 113: The future of Empowered in 8; thoughts on food addiction & a recent UPF documentaryS1 E113·
Dec 4, 2024
Dec 4, 2024
55 mins
S1 E112
Ep 112: Festive season survival: keep your gains and mindset intactS1 E112·
Nov 29, 2024
Nov 29, 2024
46 mins
S1 E111
Ep 111: Protein timing, set point theory, changing exercise order, and making habits stickS1 E111·
Nov 22, 2024
Nov 22, 2024
53 mins
S1 E110
Ep 110: Keeping on top of your nutrition when things feel chaoticS1 E110·
Nov 15, 2024
Nov 15, 2024
30 mins
S1 E109
Ep 109: How to control a "sod it" mentality, and reducing guilt when you give into cravingsS1 E109·
Nov 8, 2024
Nov 8, 2024
25 mins
S1 E108
Ep 108: Stopping the downward spiral, and feeling like you’re missing out during fat lossS1 E108·
Nov 1, 2024
Nov 1, 2024
42 mins
S1 E107
Ep 107: Food waste & climate change, and is collagen worth the hype?S1 E107·
Oct 25, 2024
Oct 25, 2024
38 mins
S1 E106
Ep 106: Can stress and cortisol sabotage your weight loss?S1 E106·
Oct 18, 2024
Oct 18, 2024
30 mins
S1 E105
Ep 105: Are you all or nothing? Struggle with body image? This episode is for youS1 E105·
Oct 9, 2024
Oct 9, 2024
51 mins
S1 E104
Ep 104: Q&A - weighing daily, lifting weights and not eating enough protein AND MORE.S1 E104·
Oct 4, 2024
Oct 4, 2024
43 mins
S1 E103
Ep 103: The fear of failing holding you back?S1 E103·
Oct 4, 2024
Oct 4, 2024
28 mins
S1 E102
Ep 102: How to make most of lifting weights when you're in a rushS1 E102·
Sep 27, 2024
Sep 27, 2024
25 mins
S1 E101
Ep 101: From our Instagram live - new PCOS research and moreS1 E101·
Sep 26, 2024
Sep 26, 2024
24 mins
S1 E100
100th EPISODE - Client Takeover 🥳S1 E100·
Sep 23, 2024
Sep 23, 2024
37 mins
S1 E99
Ep 99: Empowered in 8, explained in just 10 minutesS1 E99·
Sep 21, 2024
Sep 21, 2024
9 mins
S1 E98
Ep 98: Does eating the same foods over and over impact fat loss? And more topicsS1 E98·
Sep 20, 2024
Sep 20, 2024
37 mins
S1 E97
Ep 97: Minimising injury during your menstrual cycle - how to adapt your trainingS1 E97·
Sep 13, 2024
Sep 13, 2024
30 mins
S1 E96
Ep 96: How many sets should you do to build muscle?S1 E96·
Sep 6, 2024
Sep 6, 2024
36 mins
S1 E95
Ep 95: Cramp causes, running on treadmills, making good food choices when not tracking, and more!S1 E95·
Aug 23, 2024
Aug 23, 2024
1h 2m
S1 E94
Ep 94: What to do when you can't face a workoutS1 E94·
Aug 16, 2024
Aug 16, 2024
29 mins
S1 E93
Ep 93: Leg curls, deadlifts, and barriers to mindful eatingS1 E93·
Aug 8, 2024
Aug 8, 2024
39 mins
S1 E92
Ep 92: The priority triangle for that last little bit of fat loss; why you feel the need to check the scales; and moreS1 E92·
Aug 2, 2024
Aug 2, 2024
52 mins
S1 E91
Ep 91: Banishing your sweet tooth and giving up sugarS1 E91·
Jul 25, 2024
Jul 25, 2024
40 mins
S1 E90
Ep 90: finding your voice; and creating safe spaces for your kids to talk about body image and fat lossS1 E90·
Jul 20, 2024
Jul 20, 2024
44 mins
S1 E89
Ep 89: Lunchtime energy slumps, and moving away from weighing yourself without going off the railsS1 E89·
Jul 12, 2024
Jul 12, 2024
49 mins
S1 E88
Ep 88: Why is DOMS delayed? Calories for smaller women. Omega-3.S1 E88·
Jul 5, 2024
Jul 5, 2024
40 mins
S1 E87
Ep 87: what to do when you've hit a slump; procrasti-snacking and moreS1 E87·
Jun 28, 2024
Jun 28, 2024
50 mins
S1 E86
Ep 86: The best investment you could make this summerS1 E86·
Jun 26, 2024
Jun 26, 2024
24 mins
S1 E85
Ep 85: essential fats, working sets, when to sit with hunger and more!S1 E85·
Jun 22, 2024
Jun 22, 2024
48 mins
S1 E84
Ep 84: reclaim 'control' over your food and exerciseS1 E84·
Jun 21, 2024
Jun 21, 2024
27 mins
S1 E83
Ep 83: probiotics; how to tell someone you've invested in coaching; and moreS1 E83·
Jun 15, 2024
Jun 15, 2024
48 mins
S1 E82
Ep 82: fancy 7 days of free coaching? 👀S1 E82·
Jun 12, 2024
Jun 12, 2024
16 mins
S1 E81
Ep 81: when you can't track your food accurately; choosing a gym; the difference between push and pull exercisesS1 E81·
Jun 8, 2024
Jun 8, 2024
36 mins
S1 E80
Ep 80: How to cultivate a positive mindset, even when things aren't going to planS1 E80·
Jun 7, 2024
Jun 7, 2024
22 mins
S1 E79
Ep 79: It's never too late! Building muscle in the menopauseS1 E79·
Jun 2, 2024
Jun 2, 2024
35 mins
S1 E78
Ep 78: Lost your exercise motivation?S1 E78·
May 25, 2024
May 25, 2024
25 mins
S1 E77
Ep 77: Are progress photos worth taking? Hoovers; and goal resettingS1 E77·
May 24, 2024
May 24, 2024
27 mins
S1 E76
Ep 76: Partners who are feeders; heart rate zones, maintenance calories; and moreS1 E76·
May 20, 2024
May 20, 2024
47 mins
S1 E75
Ep 75: Should you use diet breaks?S1 E75·
May 12, 2024
May 12, 2024
21 mins
S1 E74
Ep 74: Time restricted eating; reverse dieting; maintaining muscle... and more!S1 E74·
May 11, 2024
May 11, 2024
53 mins
S1 E73
Ep 73: Have you broken your metabolism? And more!S1 E73·
May 3, 2024
May 3, 2024
53 mins
S1 E72
Ep 72: calculating your calories - mistakes you might be makingS1 E72·
Apr 30, 2024
Apr 30, 2024
26 mins
S1 E71
Ep 71: creatine; weights vs cardio; front raise PBsS1 E71·
Apr 27, 2024
Apr 27, 2024
20 mins
S1 E70
Ep 70: Do you self sabotage when you start seeing progress?S1 E70·
Apr 26, 2024
Apr 26, 2024
25 mins
S1 E69
Ep 69: Do you have to be in a surplus to build muscle, and why do bodybuilders choose the stairmaster?S1 E69·
Apr 25, 2024
Apr 25, 2024
33 mins
S1 E68
Ep 68: Our 'why' behind training, HIIT benefits, and more!S1 E68·
Apr 20, 2024
Apr 20, 2024
47 mins
S1 E67
Ep 67: Q&A - lost your mojo?S1 E67·
Apr 19, 2024
Apr 19, 2024
26 mins
S1 E66
Ep 66: Q&A - the fear of failing again; tips on calorie tracking; and moreS1 E66·
Apr 17, 2024
Apr 17, 2024
27 mins
S1 E65
Ep 65: Bonus Q&A 🤩S1 E65·
Apr 16, 2024
Apr 16, 2024
27 mins
S1 E64
Ep 64: Periods and progressive overload & 'how much fruit is too much fruit?'S1 E64·
Apr 15, 2024
Apr 15, 2024
37 mins
S1 E63
Ep 63: How we'll help you tackle overwhelmS1 E63·
Apr 10, 2024
Apr 10, 2024
26 mins
S1 E62
Ep 62: Should you do your steps fast or slowly?S1 E62·
Apr 5, 2024
Apr 5, 2024
22 mins
S1 E61
Ep 61: Dealing with overwhelm and getting things doneS1 E61·
Mar 29, 2024
Mar 29, 2024
45 mins
S1 E60
Ep 60: Hip thrusts, "help the bench is moving!", plus getting your vitamin D from sunshineS1 E60·
Mar 22, 2024
Mar 22, 2024
24 mins
S1 E59
Ep 59: A fat loss goal and Ramadan, plus grip strength and pull upsS1 E59·
Mar 15, 2024
Mar 15, 2024
35 mins
S1 E58
Ep 58: Squeaky beans, balls, and Groovy ChickS1 E58·
Mar 11, 2024
Mar 11, 2024
43 mins
S1 E48
Ep 57: How cold water immersion impacts muscle gains, collagen in coffee, and much moreS1 E48·
Mar 3, 2024
Mar 3, 2024
45 mins
S1 E56
Ep 56: The one where we answer a whole bunch of client questions!S1 E56·
Feb 23, 2024
Feb 23, 2024
53 mins
S1 E55
Ep 55: Q&A - pull ups, how many carbs is too many, and much more!S1 E55·
Feb 16, 2024
Feb 16, 2024
1h 4m
S1 E54
Episode 54: UPGRADES and who our coaching programme is forS1 E54·
Feb 9, 2024
Feb 9, 2024
26 mins
S1 E53
Episode 53: Apple cider vinegar, motivation, and losing fitnessS1 E53·
Feb 8, 2024
Feb 8, 2024
41 mins
S1 E52
Episode 52: Best training splits and balancing running with weightsS1 E52·
Feb 6, 2024
Feb 6, 2024
37 mins
S1 E51
Episode 51: How cardio and steps impact weight lossS1 E51·
Feb 4, 2024
Feb 4, 2024
16 mins
S1 E50
Episode 50: How to move from fat loss to maintenanceS1 E50·
Feb 3, 2024
Feb 3, 2024
29 mins
S1 E49
Episode 49: Individualising your bedtime routines to benefit your sleepS1 E49·
Feb 2, 2024
Feb 2, 2024
32 mins
S1 E48
Episode 48: Commonly Asked Questions about Empowered in 8S1 E48·
Jan 31, 2024
Jan 31, 2024
27 mins
S1 E47
Episode 47: Drawn back into tracking & a pep talk for when you fall 'off track'S1 E47·
Jan 29, 2024
Jan 29, 2024
38 mins
S1 E46
Episode 46: BIG news of our next intakeS1 E46·
Jan 27, 2024
Jan 27, 2024
32 mins
S1 E45
Episode 45: Overcoming Emotional Eating - Introducing our 4 Step MethodS1 E45·
Jan 19, 2024
Jan 19, 2024
39 mins
S1 E44
Episode 44: Insulin resistance and low carb; protein servings before bed; and the reason for menopause aches and painsS1 E44·
Jan 14, 2024
Jan 14, 2024
42 mins
S1 E43
Episode 43: "Oh no, I have a leftover cheese selection"S1 E43·
Jan 5, 2024
Jan 5, 2024
26 mins
S1 E42
Episode 42: Do you need a 'Fresh Start'?... and more topicsS1 E42·
Dec 29, 2023
Dec 29, 2023
50 mins
S1 E41
Episode 41: Food as a reward, self worth, and some new findings in the world of protein ingestionS1 E41·
Dec 23, 2023
Dec 23, 2023
38 mins
S1 E40
Episode 40: The Christmas season - setting and following your intentionsS1 E40·
Dec 16, 2023
Dec 16, 2023
47 mins
S1 E39
Episode 39: Getting into shape post-menopause, changing protein considerations, returning to exercise after Covid... and more.S1 E39·
Dec 15, 2023
Dec 15, 2023
37 mins
S1 E38
Episode 38: Dealing with injuries and niggles, ROM, hormone fluctuations and moreS1 E38·
Dec 7, 2023
Dec 7, 2023
46 mins
S1 E37
Episode 37: Tea breaks at work, when to increase your weights, and feeling weaker in the gymS1 E37·
Dec 1, 2023
Dec 1, 2023
31 mins
S1 E36
Episode 36: Bubble butts, Brazil nuts, belts and moreS1 E36·
Nov 28, 2023
Nov 28, 2023
57 mins
S1 E35
Episode 35: Q&A including - how to deal with family feeders and people pleasing; evening overeating; and moreS1 E35·
Nov 18, 2023
Nov 18, 2023
46 mins
S1 E34
Episode 34: Q&A including - free weights vs machine weights, collagen supplements, bone broth, and moreS1 E34·
Nov 17, 2023
Nov 17, 2023
40 mins
S1 E33
Episode 33: Q&A including - how much water you should drink; Catherine's confession; eating junk food when travelling; and much moreS1 E33·
Nov 12, 2023
Nov 12, 2023
47 mins
S1 E32
Episode 32: The welcome live - the inside scoop on welcoming our amazing clients to Empowered in 8S1 E32·
Nov 9, 2023
Nov 9, 2023
43 mins
S1 E31
Episode 31: You'll want to listen if you need some help navigating your weekend nutritionS1 E31·
Nov 3, 2023
Nov 3, 2023
28 mins
S1 E30
Episode 30: Low motivation and all-or-nothing thinkingS1 E30·
Nov 1, 2023
Nov 1, 2023
16 mins
S1 E29
Episode 29: How to keep up your activity levels in the winter monthsS1 E29·
Oct 31, 2023
Oct 31, 2023
17 mins
S1 E28
Episode 28: Food rules, and should you do cardio on rest days?S1 E28·
Oct 29, 2023
Oct 29, 2023
29 mins
S1 E27
Episode 27: Your Free Guide to Mindful EatingS1 E27·
Oct 29, 2023
Oct 29, 2023
16 mins
S1 E26
Episode 26: The fear of gaining weight when muscle building is the goalS1 E26·
Oct 24, 2023
Oct 24, 2023
33 mins
S1 E25
Episode 25: Empowered in 8 group Q&AS1 E25·
Oct 23, 2023
Oct 23, 2023
48 mins
S1 E24
Episode 24: Friday IG Live - Comfort eating, ZOE and ultra processed foodsS1 E24·
Oct 20, 2023
Oct 20, 2023
22 mins
S1 E23
Episode 23: Thursday IG Live - Creatine, overeating, and how we get in more fruit and veg, andS1 E23·
Oct 20, 2023
Oct 20, 2023
25 mins
S1 E22
Episode 22: Wednesday IG Live - Intermittent fasting and muscle building caloriesS1 E22·
Oct 19, 2023
Oct 19, 2023
22 mins
S1 E21
Episode 21: Tuesday IG Live - Supplements and fitness levelsS1 E21·
Oct 17, 2023
Oct 17, 2023
24 mins
S1 E20
Episode 20: Monday IG Live - Biggest EI8 wins and training to fatigueS1 E20·
Oct 16, 2023
Oct 16, 2023
27 mins
S1 E19
Episode 19: Q&A - vitamin D supplements and muscle imbalancesS1 E19·
Oct 13, 2023
Oct 13, 2023
32 mins
S1 E18
Episode 18: final Q&A of this 8 week intakeS1 E18·
Oct 6, 2023
Oct 6, 2023
28 mins
S1 E17
Episode 17: your stress bucket and creating an environment for successS1 E17·
Oct 1, 2023
Oct 1, 2023
37 mins
S1 E16
Episode 16: Q&A - reducing cellulite, will cardio kill your gains? And doing the CongaS1 E16·
Sep 22, 2023
Sep 22, 2023
38 mins
S1 E15
Episode 15: Q&A - probiotics, breathing technique, and underrated fitness adviceS1 E15·
Sep 20, 2023
Sep 20, 2023
35 mins
S1 E14
Episode 14: Topic - how to move away from trackingS1 E14·
Sep 14, 2023
Sep 14, 2023
1h 6m
S1 E13
Episode 13: Q&A - menopause and weight gain, overrated fitness trends, and taking down timeS1 E13·
Sep 8, 2023
Sep 8, 2023
39 mins
S1 E12
Episode 12: Q&A - are rest days really that important? A toilet flushing analogy, angry eyebrows, and more!S1 E12·
Sep 3, 2023
Sep 3, 2023
39 mins
S1 E11
Episode 11: Q&A - including the one exercise we would happily never do againS1 E11·
Aug 25, 2023
Aug 25, 2023
44 mins
S1 E10
Episode 10: Q&A - strength vs hypertrophy, OnlyFeet, and the 5 workout ruleS1 E10·
Aug 17, 2023
Aug 17, 2023
1 hr
S1 E9
Episode 9: Welcome Live in the Empowered in 8 GroupS1 E9·
Aug 13, 2023
Aug 13, 2023
25 mins
S1 E8
Episode 8: Even more fitness and coaching questions answeredS1 E8·
Aug 7, 2023
Aug 7, 2023
57 mins
S1 E7
Episode 7: Answering your questions liveS1 E7·
Jul 28, 2023
Jul 28, 2023
28 mins
S1 E6
Episode 6: Introducing Empowered in 8 - the coaching programme where we help you to get resultsS1 E6·
Jul 24, 2023
Jul 24, 2023
18 mins
S1 E5
Episode 5: How online coaching can help you get results (and keep them)S1 E5·
Jul 12, 2023
Jul 12, 2023
46 mins
S1 E4
Episode 4: Measuring your progress without the scalesS1 E4·
Jun 28, 2023
Jun 28, 2023
53 mins
S1 E3
Episode 3: 10 essential tips for you to get started on your fitness journeyS1 E3·
Jun 14, 2023
Jun 14, 2023
53 mins
S1 E2
Episode 2: Motivation, consistency & disciplineS1 E2·
May 31, 2023
May 31, 2023
48 mins
S1 E1
Episode 1: Introduction - what we're all aboutS1 E1·
May 17, 2023
May 17, 2023
18 mins