Empowher House

After the success of my caffeine experiment (I’m now 7-8 weeks caffeine-free and sleeping better than I have in years), I decided it was time for another challenge.

This week, I experimented with a low FODMAP-style approach to my diet.

For those who don’t know, a low FODMAP diet removes certain foods that can be difficult for some people to digest and are often linked to bloating, digestive discomfort, and gut issues. It’s commonly used to help identify foods that may be triggering symptoms.

Here’s what I changed:

✅ Cut out gluten
✅ No sweets or sugary snacks (which is a big deal for someone with a serious sweet tooth!)
✅ Home-cooked all my meals
✅ Planned and prepped food at weekends so I was organised for the week ahead
✅ Added more fruit to my diet
✅ Kept breakfast simple with yoghurt and my homemade protein balls
✅ One protein bar per day

And the results after just one week have been really interesting…

My bloating has massively reduced, my digestion feels much better, and my clothes are fitting differently. I tried on a pair of size 10 jeans today and they were comfortable. I’ve been happily wearing size 12s for a while, but the pair I’ve worn all weekend have felt loose enough that I’ve been pulling them up constantly.

What I found most surprising wasn’t just the physical changes—it was how much I enjoyed the process. The planning, the cooking, eating fresh food, and knowing exactly what was going into my meals.

Now, before anyone thinks I’ve been “perfect” all week… I haven’t.

On Friday night I went out with friends, had a few cocktails, enjoyed tacos, nachos, chips, and some Chinese food. Then I got straight back to my normal routine on Saturday and Sunday.

For me, that’s what sustainable nutrition looks like: consistency, not perfection.

It’s only been one week, so I’m not drawing any huge conclusions yet, but the improvements in my gut health, bloating, and overall wellbeing have been enough for me to continue the experiment.

Sometimes the smallest changes can teach you the most.

Have you ever tried a low FODMAP diet or made a dietary change that surprised you with the results?

ROOM TO RENT – PUTTING FEELERS OUT 👀

I’m considering renting out a private room within our female-led gym and wanted to see if there would be any interest.

The space could be ideal for:
• Sports massage / massage therapy
• Physiotherapy
• Podiatry
• Facials and skincare treatments
• Office/admin use

Please note that the room is located within a busy gym environment, so it isn’t always completely quiet. We typically run classes between 9am–1pm and 5pm–8pm, and we also have members accessing the gym throughout the day. Anyone interested should be comfortable working within that setting.

We already have businesses offering nails and Reiki from the building, so I wouldn’t be looking to bring in anyone offering those same services, as I want to be fair to the ladies already based here.

The room would be available at £500 per month, with all bills included.

We’re a female-led space and would be looking for a female-run business that aligns well with the community we’ve built.

At this stage I’m simply putting feelers out to gauge interest, so if you think the space could work for you or someone you know, feel free to drop me a message for more information.

‼️LAST DAY FOR OUR £50 OFFER‼️

After tomorrow this membership will return to £60 per month.

🌟 LADIES ONLY GROUP PT - SPACES AVAILABLE 🌟

Looking for a supportive, welcoming place to get stronger, fitter, and feel more confident?

I currently have a few spaces available in my Ladies Only Group PT sessions.

✅ £50 per month
✅ 2-3 coached sessions per week
✅ Small groups (maximum of 8 ladies)
✅ Mid-morning and early evening classes available
✅ Friendly and supportive environment
✅ Structured training with a focus on progression
✅ Not ready to commit to a membership? You can also book a block of 10 sessions for £100 or 20 sessions for £150

Sessions are planned for the month ahead and change at the start of each new month, giving you variety while still allowing you to build confidence and progress. We focus on getting stronger, moving better, and improving fitness over time rather than chasing 1 rep max lifts.

The women in these groups are incredibly welcoming and supportive. Most members are aged between 30-65, all with different goals and reasons for training. Whether you’re looking to improve your health, increase your strength, boost your confidence, or simply carve out some time for yourself, you’ll fit right in.

No intimidating gym atmosphere, no pressure to keep up with anyone else—just a great group of women encouraging each other and working towards their own goals.

📩 Send me a message if you’d like more information or would like to book a space.

Sessions will take place on Wednesdays 15th, 22nd, 29th of July and 5th of August. X

A little update from me ❤️

After a lot of thought, I’ve made the difficult decision to stop running my Mumma Group PT classes, with the final class taking place on Friday 26th June.

This absolutely hasn’t been an easy decision, but due to my own health alongside some personal circumstances, I need to reduce my working hours and make some changes to my timetable.

To every mum who has attended over the years — thank you. These classes have been about so much more than fitness. Watching friendships form, confidence grow and seeing mums take time for themselves has been incredibly special, and I’m so grateful for all the support you’ve given me and each other ❤️

I know how much these sessions have meant to many of you, and I’m truly sorry to let people down.

Thank you again for being part of such a lovely community 🩷

I don’t suppose…..

Anyone has a woman’s mountain bike sitting around in good nick and safe that they’d like to rehome?