Advertise on podcast: Empower Hour With Carla Rush

⁠⁠⁠⁠For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬⁠⁠⁠⁠ ⁠⁠⁠⁠Instagram ➡️ ⁠⁠⁠⁠⁠⁠⁠@carlarushcoaching 🫶🏻⁠⁠⁠⁠ ⁠⁠⁠Click here to support my run for Action Cancer⁠⁠⁠⁠ ❤️ ⁠⁠⁠⁠⁠Get the Freedom Formula here ⁠⁠⁠⁠Enter code "EMPOWER" for 20% podcast listener discount

Take away your workouts… your routine… your ability to exercise… Do you still feel like you? Or are we panicking about what this means about you, your sense of control or how your body will change? This week I'm getting into something nobody really talks about - what happens to your sense of self when your workout routine disappears. Because it's not just about missing the gym. It's the mood dip, the restlessness, the "have I even done enough to eat this?" thoughts that can show up. Because let’s be honest… exercise isn’t just something we do - it becomes who we are. And when it’s gone? So is routine, control, and emotional outlet. We’re getting into: Why your mood and mental health can feel tied to training The guilt and restlessness that hits when you're forced to rest How exercise quietly becomes your proof you're "on track" (and what happens when that's gone) The link between exercise and food control Signs your relationship with exercise has got a little… codependent And how to rebuild an identity that actually supports you (not traps you) Practical steps to avoid an identity crisis the moment you have to pause your training routine  Because injuries, illness, life being life? Not rare. Not always bad luck. Not you doing something wrong. They're part of the deal of having a body and if your whole sense of self lives inside your routine, you're going to feel it every single time. Let's fix that. 💪 ope you enjoy! Follow, rate ⭐️⭐️⭐️⭐️⭐️ and share the episode someone who needs to hear this ❤️‍🔥 ⁠⁠⁠⁠For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬⁠⁠⁠⁠ ⁠⁠⁠⁠Instagram ➡️ ⁠⁠⁠⁠⁠⁠⁠@carlarushcoaching 🫶🏻⁠⁠⁠⁠ ⁠⁠⁠Click here to support my run for Action Cancer⁠⁠⁠⁠ ❤️ ⁠⁠⁠⁠⁠Get the Freedom Formula here ⁠⁠⁠⁠Enter code "EMPOWER" for 20% podcast listener discount

This episode came from something I’ve been noticing a LOT lately with clients, (and partially inspired by the incredible book Stolen Focus by Johann Hari. We’re getting into how social media and screen time can quietly influence body image, food choices, and self-talk — and what you can actually do about it without deleting every app and moving to a cabin in the woods. You’ll leave this one feeling more aware, more in control, and much less at the mercy of your phone 🫶🏻 We’re chatting: The link between social media, body image, and eating habits (and why it’s not random)How constant exposure to “ideal” bodies shifts your perception and fuels comparisonWhy your mood after scrolling directly impacts your food choicesThe connection between body image and binge–restrict cyclesHow social media subtly feeds food guilt, all-or-nothing thinking, and low motivationWhy your scrolling is often automatic and how to bring awareness back inPractical ways to interrupt the scroll → compare → feel crap → overeat loopSimple shifts to use social media more intentionally without cutting it out completely This isn’t about blaming yourself or deleting your apps - it’s about understanding what’s going on so you can take your power back ❤️‍🔥. Hope you enjoy! Follow, rate ⭐️⭐️⭐️⭐️⭐️ and share the episode someone who needs to hear this ❤️‍🔥 ⁠⁠⁠For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬⁠⁠⁠ ⁠⁠⁠Instagram ➡️ ⁠⁠⁠⁠⁠⁠⁠@carlarushcoaching 🫶🏻⁠⁠⁠ ⁠⁠Click here to support my run for Action Cancer⁠⁠⁠ ❤️ ⁠⁠⁠⁠Get the Freedom Formula here ⁠⁠⁠Enter code "EMPOWER" for 20% podcast listener discount

Is this my first ever real rant on the podcast?! One too many poor coaching experiences, and I am FED UP. So I imagine that you might be too. In this episode I'm chatting... Why the fitness/coaching industry is even giving me the ICK right nowHow to tell when coaching is actually helping you… vs just putting you on a never-ending dietLeaving unhelpful coaching relationships (even when it’s awkward)4 things you might be told to do by your coach that could explain why you feel like the problem Hope you enjoy! Follow, rate ⭐️⭐️⭐️⭐️⭐️ and share the episode someone who needs to hear this ❤️‍🔥 ⁠⁠⁠⁠For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬⁠⁠⁠⁠ ⁠⁠⁠⁠Instagram ➡️ ⁠⁠⁠⁠⁠⁠⁠@carlarushcoaching 🫶🏻⁠⁠⁠⁠ ⁠⁠⁠Click here to support my run for Action Cancer⁠⁠⁠⁠ ❤️ ⁠⁠⁠⁠⁠Get the Freedom Formula here ⁠⁠⁠⁠Enter code "EMPOWER" for 20% podcast listener discount

Welcome back! In this episode we are unpacking.... • The surprising link between body pride, exercise consistency, binge eating, and your relationship with food• Why waiting for body changes to feel proud keeps you stuck in the “waiting room” (& delaying living)• The subtle costs of not feeling proud on intimacy, and opportunities elsewhere in life (eg career, relationships)How building body pride today can actually support long-term body composition change Practical ways to start building body pride this week - even if you're struggling to find anything to appreciate right now If you've been held back by thinking pride is for other women, or athletes – this episode is fo you!! 🫶🏼 Hope you enjoy! Follow, rate ⭐️⭐️⭐️⭐️⭐️ and share the episode someone who needs to hear this ❤️‍🔥 ⁠⁠⁠For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬⁠⁠⁠ ⁠⁠⁠Instagram ➡️ ⁠⁠⁠⁠⁠⁠⁠@carlarushcoaching 🫶🏻⁠⁠⁠ ⁠⁠Click here to support my run for Action Cancer⁠⁠⁠ ❤️ ⁠⁠⁠⁠Get the Freedom Formula here ⁠⁠⁠Enter code "EMPOWER" for 20% podcast listener discount

"I need it, it keeps me in control" — I hear this from clients all the time. And honestly? I get it. Calorie tracking feels safe, productive, and like you're doing something. But there's a difference between tracking as a tool… and tracking as a crutch. In this episode we're getting into .... Why calorie tracking feels so safe - and the hidden trade-offs that come with itThe signs it's shifted from useful tool to emotional regulationWhy stopping feels so scary (and what that's really about)What a healthier, calmer relationship with food actually looks like insteadIf you've ever logged a meal in a restaurant toilet or felt your day was ruined over 50 calories — this one's for you 🫶🏻 For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻Want to submit a topic or question for a future episode? ⁠Click here⁠ Get the Freedom Formula here ❤️‍🔥. Follow, rate and share with someone who needs to hear this ❤️

I'm finally pulling back the curtain on The Freedom Formula 😍 After months of creation, and pouring everything I wish I'd had during my fitness journey into this, it's here ❤️‍🔥 In this episode, I am walking you through: Why I built The Freedom Formula (and the gap in the fitness industry that screams it's needed)What's inside: 20+ modules across The Never Start Monday Method + Body Image BreakthroughWhy this is nothing like anything you have tried before when it comes to diet and body confidence Who it's for (and who it's not for)How it works (self-paced, no monthly subscription) To join The Freedom Formula, click here. For coaching enquiries/questions - ⁠Message me on WhatsApp⁠ 💬 If you have any questions about The Freedom Formula, msg me on instagram ➡️ ⁠@carlarushcoaching⁠ 🫶🏻

If you’re stuck in the restrict–binge cycle, constantly “starting again Monday,” or swinging between being completely on track and completely off the rails — this episode is going to call you out (in the best way😘). This week we're unpacking it all 👇 The sneaky ways perfectionism shows up with calorie tracking, food planning, and deciding a whole day is "ruined" over one biscuitSigns perfectionism is what's triggering your overeating/ "I'll start again Monday" cyclesThe psychology behind why perfectionism developsThe real reason behind all-or-nothing thinking (it's not just high standards)Why letting go of perfectionism doesn’t mean lowering your standardsWhy society rewards perfectionism — and the quiet cost nobody talks aboutThe link between "perfect" dieting and binge-restrict cycles And I'm also sharing lessons from my own perfectionist journey — from chasing A*'s to how all-or-nothing thinking almost broke my relationship with food in my late teens and early 20s, and what travelling SE Asia taught me 🌍 Episode 39 - How To Stop All-Or-Nothing Thinking With Imperfect Action is your key to breaking free from perfectionism with food, exercise and habits — without lowering your standards. 🚨 NEXT WEEK I'm announcing something built specifically for the all-or-nothing thinker! Join my email list to get an exclusive one-time early bird offer — only available Feb 21st–Feb 23rd 👉 Click here for my website and coaching info. For coaching enquiries/questions - Message me on WhatsApp 💬 Instagram ➡️ @carlarushcoaching 🫶🏻 Don't forget to follow so you don't miss future episodes on improving your relationship with food and your body, and rate the podcast ⭐️⭐️⭐️⭐️⭐️ Love ya! 🫶🏻

I’m running the Belfast Marathon on May 3rd!! 🏃🏼‍♀️ And today I’m taking you on the journey with me! We’re talking about what marathon prep actually looks like when you support performance, recovery and your relationship with food. I’ve ran 3 half marathons and 1 full marathon to date (with many more races in store for 2026 👀).As a nutritionist and online coach who has done this before, I am sharing my training and nutrition strategy between now and race day. Borrow what helps 😘 I'm sharing: How I’m structuring my running week (and why I’m not married to rigid plans)How I gauge calorie/energy needs to make sure I'm supporting the trainingExactly how I’m fueling long runs, easy runs, and rest daysThe body image side of marathon prep and why weight loss should NOT be the goal For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening Click here to support my run for Action Cancer ❤️

So… I got my pole shoot photos back 🕺🏻 and I’m a lil obsessed 😌 Feeling proud of my pole pics got me thinking about the other kind of photoshoots that are big in the fitness world… and yep, it fully reinforced how I feel about them. This episode is about fitness and physique photoshoots, what they actually require behind the scenes, and why they so often do more damage than good when it comes to body image, food, and your headspace. We’re chatting: What fitness photoshoot prep really involves (and why it’s so extreme)Why body image often gets worse with a shoot, not betterHow photoshoots can fuel restrict-binge cyclesThe red flags that a fitness photoshoot is a bad idea for you right nowWe're also talking about how to support yourself through this choice and things you need to know first. For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate ⭐⭐⭐⭐⭐ and share the episode with someone who could benefit from listening ❤️

Raise your hand if you’ve ever said: "When I lose the body fat, then I will…" “.. go on the date. Book the holiday. Join the dance class.” ✋ We really need to stop treating our lives like a waiting room! On this week's episode, I’m sharing some behind-the-scenes tea from my workshop last weekend. We got into the nitty-gritty of Body Acceptance and why it’s actually the secret sauce to getting results! If you think acceptance means "sitting on the couch eating crisps forever"-I promise, it’s not that. In this episode, we are breaking down The Paradox of Change and why this is the missing piece to your progress. 💃 The Waiting Game: Why putting your life on hold is officially OUT this season.🛑 Acceptance vs. Shame-based motivation**:** Why bullying yourself into shape is a strategy that belongs in the bin. I’m talking - ”I need to be mean to myself so I stay motivated” 💩🪦 Grieving the Fantasy: How to mourn the "Perfect Body" illusion so you can finally unblock the real change and results that have felt out of reach for years. This episode is a big warm hug for your brain. Tune in! 🥂 I’ve set a challenge at the end of this episode—let me know what you decide by messaging me below! ❤️‍🔥 If this one resonated, you will love this:Ep. 47 - Why You'll Never Arrive At Your ‘Goal Body’ (& What To Do Instead) For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

Welcome back! I’ve been getting so many questions about running and fat loss lately — especially with more of my clients training for races and my own 2026 goal to run more. The problem?People are mixing fat loss conversations, performance goals, and diet culture rules… and ending up confused, injured, or stuck. In this episode, we’re chatting: The risks of running under-fuelled (stress fractures, RED-S, muscle loss) The energy mismatch that often causes people to maintain or put on weight while running Why fat loss is a terrible motivator for runners Why more mileage doesn’t equal better health — especially for women How to approach running in a way that actually supports your body and mind Running can be incredible for your body and mind — don’t let diet culture ruin it before you’ve even given it a proper chance. 👉 Click here for a previous episode where I do a deeper dive into running. For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

How was your year??! There’s something so refreshing about heading into a new year, and goal-setting is my favourite part! Today I’m taking you through how to reflect on 2025 and set goals that MATTER TO YOU for 2026 to make it your best year yet! Goal-setting questions listed at bottom👇🏼 We’re talking about: Why most goals/resolutions fail by February so you know what NOT to doHow to align goals with your values so you don’t give up when you things get challengingUsing input goals to become - so you’re not obsessing over outcomesA simple, step-by-step way to set realistic goals that fit your energy, body, and season of lifeLet me know what goals you set for 2026 so I can back you!! ❤️‍🔥 For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

It's that time of the year again 🥂 Where everyone shares their highs of 2025 and I am ALL FOR IT 🥳 But if you find yourself in the comparison trap every Christmas & New Years thinking "Why have I achieved so little compared to everyone else?? I failed at 2025 😪 " - this episode will have you thinking differently. Learn: Why comparison spikes at Christmas so you can stop blaming yourself and start responding differentlyHow comparison fuels body image struggles, food guilt, and binge–restrict cyclesSee through the “before & after” and highlight-reel trap so Instagram stops hijacking your confidence and motivationReframing comparison into a tool for growth, not shame to reach your full potentialStep-by-step process to catch, challenge, and redirect comparison in real time to stop self-sabotage and be kind to your bodySave this episode to come back to over New Years when the “BeSt YeAr EvR” posts come flooding in 😉 For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

December is a time when a lot of people struggle with body image and don't know why. I was one of them. My bingeing, food restriction and alcohol use all got worse at Christmas because of my poor body image. So today's episode is to help you understand why BI can be tricky over the holidays and what you can do to support yourself. We're chatting through: Family dynamics & comments from relatives about your body/foodThe comparison trapThe contradicting pressures of diet culture & social media ("earn your dinner" vs "f*ck it, it's Christmas")Why your body may be changing, and that's completely normalAction steps you can take today to actively improve your body image now instead of waiting until January December is actually a GREAT time to work on body image. I hope you love this episode! For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬 Instagram ➡️ ⁠@carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? ⁠Click here⁠ Follow, rate and be sure to share the episode with someone who could benefit from listening ❤️