Empower Hour With Carla Rush

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 goalFor coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Instagram ➡️ ⁠@carlarushcoaching 🫶🏻Want to submit a topic or question for a future episode? ⁠Click here⁠Follow, 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 here⁠Follow, 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 here⁠Follow, 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 runningWhy fat loss is a terrible motivator for runnersWhy more mileage doesn’t equal better health — especially for womenHow to approach running in a way that actually supports your body and mindRunning 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 here⁠Follow, 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 here⁠Follow, 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 here⁠Follow, 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 JanuaryDecember 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 here⁠Follow, rate and be sure to share the episode with someone who could benefit from listening ❤️

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Instagram ➡️ ⁠@carlarushcoaching 🫶🏻Want to submit a topic or question for a future episode? ⁠Click here⁠Follow, rate and be super to share the episode with someone who could benefit from listening ❤️This is your Christmas food survival guide 🍪 Where we are covering:How to mentally prepare for the abundance of food so you don't go into "last supper" modeReduce overeating on ‘novelty foods’ by removing the scarcity mindsetHidden costs of dieting over Christmas & how to avoid the ‘binge in December’, ‘restrict in January’ trapUsing mindfulness to enjoy festive food more and remove guiltTips for alcohol, boundaries & value-based decisions to protect your energy & show up as your most cheerful, content self!Save this episode to come back to on Christmas week when the Holiday chaos is really kicking in for in-the-moment strategies! 🎄

Today’s episode is inspired by some Black Friday shopping blunders that 10 years ago would’ve had me walking blindly into yet ANOTHER restrict-binge cycle 🫠.I’m walking you through some of the coaching tools I use with 1-1 clients when working on their body image both with or without body composition/fat loss/muscle gain goals.We are chatting about detaching your worth from clothes labels/sizing and 4 steps to practice in-the-moment when clothes don’t fit. I hope you love it!For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Instagram ➡️ ⁠@carlarushcoaching 🫶🏻Want to submit a topic or question for a future episode? ⁠Click here⁠Follow, rate and be super to share the episode with someone who could benefit from listening ❤️

Today we’re diving into one of the most important mindset skills behind every long-term goal - delayed gratification.When this skill is missing, that’s when people reach for quick fixes: the binge-restrict cycle, the “start again Monday” mindset, the crash diet that promises everything in 4 weeks.We're chatting through:Delayed vs instant gratification The brain science behind our decisionsDopamine What makes good choices harder (& how to stop this)When the fitness industry gets it wrong - the toxic version of DGHow to actually build the skillFor coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Welcome back. Today's episode is all about prepping for a race - physically and mentally. I'm meant to be running the Glasgow Half Marathon this weekend, but I've picked up a knee niggle this week.I'm taking you through my actual race week prep while dealing with uncertainty about whether I'll even be able to run on Sunday.We're chatting through:Carb loading – what it actually is (not just binging on pasta)Parking the ego – and why "pushing through" isn't strength, it's stupidityAthletic maturity – choosing long-term health over short-term hero momentsLetting go of all-or-nothing thinking – showing up imperfectly and still feeling proudRace day fueling strategy – timing, foods, and what NOT to doMental shifts to take the pressure off & supporting a positive body image on race day.If you're prepping for a race, dealing with injury, or just tired of letting ego run the show - you will get a lot of value from this episode.Next episode: I'll give you the full debrief on how race day actually went.For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Welcome back! In this episode I’m letting you in on my journey with pole dancing - the misconceptions around it and how it’s changed how I think about EVERYTHING (for the better).We’re chatting about the real reason you’re scared to try something new + 7 lessons from pole dancing that will change how you see fear, failure & growth in your own fitness journey. You will get so much value from this episode - even if you are not a pole dancer and have no intentions to be (never say never though 😉) We’re chatting:Why waiting for confidence is keeping you stuck & what to do to create itHow to use comparison in a healthy wayFinding YOUR strengths and using themWhy failing is actually a good things, and how to embrace it to progress quicker… and much more.I hope you love this episode as much as I did recording it!Click here to save your spot for Sundays Guilt-Free Christmas Workshop.For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Welcome back! & Happy November 1st!In today’s episode, we’re talking about why reaching your “body goals” never feels like enough, and what to focus on instead.You’ll learn:Why your brain keeps moving the goalpost (“just 1 more kg”)How body image issues don’t disappear with weight lossThe difference between external validation and genuine self-worthWhat actually creates confidence and peace in your bodyWhy putting of life experiences until you change your body is holding you back, and how to start living now.For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Welcome back! October's almost over which means one thing…You're about to be bombarded with Winter weight loss challenges that worsen binging and body weight anxiety over Christmas. But we're not doing that this year!In this episode, we're discussing:Why the restrict → binge → restart cycle gets worse this time of yearThe difference between rules and skillsHow to know if a plan is BSHow to use Winter to your advantageClick here to save your spot for the Ultimate Guilt-Free Christmas Workshop.`Feel free to share the invite with someone who could benefit from coming ❤️For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Ellen helps women rebuild trust with their bodies and feel strong again. I have been dying to have her on the podcast for some time now and know you will get a lot of value from this one.We had a spicy conversation about:How to rebuild trust with your body after injury, surgeries, or years of “fixing.”The belief about self-improvement most women need to unlearn to actually feel free.Why control kills confidence and what to replace it with instead.How to handle “bad body image” days.What happens when you leave hustle culture and start leading with your values.How to create a relationship with movement that feels compassionate, not punishing.For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬You can find Ellen on Instagram here: https://www.instagram.com/ellenjohnstonpt/Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushcoaching 🫶🏻

Break free from the cycle keeping you stuck in the loop of restricting and overeating! We're discussing:- Triggers for the binge-restrict cycle- Why it happens even though we're aware of it- Practical solutions to break the cycleEnjoyed the episode? Share it to your Instagram story and tag me Instagram ⁠@carlarushcoaching 🫶🏻🫶🏻Rate the podcast & subscribe to get notified about new episodes ⭐️Click ⁠here⁠ to send ⁠me a message⁠⁠⁠⁠⁠⁠ on WhatsApp to for 1-1 coaching 💌

Today you are giving yourself PERMISSION to pursue multiple interests at once.We’re chatting:Lies from social media that keep you in a boxHow I schedule 3 different types of training at once How I prevent burnout & manage recoveryMindset shifts to be more flexible with your training & enjoy it moreEnjoyed the episode? Share it to your Instagram story and tag me @carlarushcoaching🫶🏻Rate the podcast & subscribe to get notified about new episodes ⭐️Click here to send me a message⁠⁠⁠⁠⁠ on WhatsApp to for 1-1 coaching 💌

Welcome back! Today we are talking all things motivation! We’re chatting:The truth behind why I created a new Instagram account3 common reasons you may be lacking questionWhat actually makes a goal motivating3 questions to ask when motivation is zappedHere is the link to my unconventional goal-setting exercise: https://open.substack.com/pub/carlarushfitness/p/the-5-unconventional-goal-setting?r=5irh8m&utm_campaign=post&utm_medium=web&showWelcomeOnShare=falseI hope it’s helpful!Want to submit a topic or question for a future episode? ⁠Click here⁠For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬Enjoyed the episode? Share it to your IG story and tag my new Instagram ⁠@carlarushcoaching 🫶🏻