Fit Female Project

Want to join Fit Female Project or The Strong & Fit Plan?Enquire now through @fitfemaleproject or www.fitfemaleproject.comIn this episode of the Fit Female Project Podcast, Chelsea and Maz discuss how couples can thrive together in their fitness journeys. They emphasise the importance of shared goals, effective communication, and mutual support in maintaining a healthy relationship. The conversation explores the dynamics of motivation, jealousy, and insecurity that can arise when one partner is more focused on fitness than the other. They also provide practical tips for couples to work out together, celebrate each other's achievements, and create healthy habits as a team.

Want to join our next client intake? Enquire now www.fitfemaleproject.com or Insta @fitfemaleproject "How often should I increase my weights? I don't want to get stuck again.""Do you take creatine? Does it cause bloating?""If my carbs and fats go over but calories are still under, what's going on?""Can I do reverse crunches with my hands behind my head instead of by my sides?""My protein looks high—should I be worried?""What magnesium supplement is best for low energy in the morning?""Any tips to help me finally get my first pull up?""What can I do for leg day if my hip still hurts and step ups aren't working?"

Want to be coached by us? Spaces are now OPEN for our next 6-week plan. Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject for information and pricing.Feeling burnt out from tracking or heading off on holiday? This episode is your go-to guide for staying on track without logging every bite.We cover:How to build trust with your body and foodThe art of saying no (when it's just autopilot eating)Recognising real hunger vs. boredomMaking smarter choices when eating outWhat to eat more of (hello, colourful salads) and what to eat less of

We are now taking on new clients for our next 6 week plan. Enquire now www.fitfemaleproject.com or follow us on Insta @fitfemaleproject Questions in order....EllenHow do I stay within calories when I get ravenous before my period—even though I already eat high volume and low cal?HelenWhy am I suddenly getting constipated in the mornings, and why does it feel like I'm trying to pass a boulder?!

Want to be coached by us? Enquire now to find out about our plan options www.fitfemaleproject.com or @fitfemaleproject on Instagram In this episode of the Fit Female Project podcast, Chelsea and Maz explore the realities of dieting in everyday life. They discuss various scenarios that dieters often face, such as social situations, unexpected food choices, and the challenges of maintaining a healthy lifestyle while enjoying life.

Want to be coached by us? Our next 6-week plan starts on the 4th August and spaces are NOW OPEN.Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to enquire today.Client questions in order1. Jade – Question about how long rest periods should be and whether it's okay to shorten or lengthen them depending on energy levels.2. Ashleigh – Wondering if it's okay to leave some calories uneaten at the end of the day if protein goals are met.3. Tara – Asking how many core workouts to add to her 4-day training split.4. Amy – Noticing early weight loss has slowed and wondering why progress has changed.5. Helen – Struggling with late-night snacking and looking for strategies to manage it.6. Melissa – Noticing joint cracking during workouts and wondering if a supplement might help.7. Nicki – Asking if long interruptions in workouts (like dealing with kids) affect results.8. Megan – Finding pre-logging food difficult and wondering how to plan more effectively.9. Annabel – Looking for tips on easing back into workouts after being sick.10. Beksy – Asking for feedback on her current food choices and concerned about staying on track while traveling.11. Tori – Feeling frustrated with inconsistency and trying to manage expectations while juggling everything.

Want to be coached by us? Get in touch today on Instagram @fitfemaleproject or head to our website www.fitfemaleproject.com STOP letting food labels fool you

Want to be coached by us? Get in touch today - Instagram @fitfemaleproject or head to our website www.fitfemaleproject.comLaura – How to handle a caravan holiday where a friend insists on cooking unhealthy meals for the group.Aimee – How to build quad strength without aggravating sore, swollen knees from baby wearing.Liana – Is it okay to swap exercises for ones that suit my back issues better?Lydia – What do you enjoy least and most about your job?Kate P – Why does weight loss feel harder this time around—am I just getting older?Aisling – How should I split my calories across meals if I struggle to eat breakfast?Amy F – Can I have some new family-friendly chicken recipe ideas?Melissa – One leg is stronger than the other—should I start with my weaker side in workouts?Danielle – How do I stay on track when I'm feeling overwhelmed or unwell?Ashley – What if I haven't gone to the toilet in the morning—do I still weigh myself?Annabel – Should I limit foods like eggs if I'm concerned about cholesterol?

Want to be coached by us? Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to enquire today.Today Maz is talking honestly about what to do when life throws a spanner in the works. This episode is all about mindset, self-compassion, and taking control of what you can. Because progress doesn't come from perfection, it comes from showing up, even when it's hard.

Want to be coached by us? Enquire now www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject Antoinette How do you manage high-protein meals with a big family and young kids?Ros If I'm not sore after a workout, does it mean I didn't work hard enough?Laura G I've not worked out this week and my steps are low—should I lower my calories?MarieDoes eating too much protein cause weight gain like carbs and fat?HelenI have a fancy dinner coming up—should I track calories or just enjoy it?CarolShould I do my workouts on holiday or adapt them? And do we always move to a new phase every 6 weeks?AmyAny tips for losing weight during perimenopause?JoeI struggle with macros unless I eat loads of chicken—any tips? And what should I do on holiday?Laura SIs it normal for weight loss to slow down and fluctuate when I eat out more?ShannonHow do I cook for my husband when I'm tracking? I feel bad giving him the same portions as me.SineadFor banded side steps, is it better to use a tighter band with small steps or a looser band with bigger steps?AnnabelHow can I hit my step goal? I've been more sedentary lately.JadeI only feel lower body workouts in my thighs—how can I activate my glutes better?VictoriaWhat's better for step-ups—heavier weights with a lower step or lighter weights with a higher step?Sarah-JaneIs it OK to pause briefly during a set if I can't finish all reps in one go?EmilieWhat back exercises can I do at home without gym machines?Megan JHow can I hit my protein goal without protein powder or eating a lot of meat?Rachel OIs it OK to swap bicep curls for hammer curls? My wrist clicks with bicep curls.Anna CWhy do I get neck and shoulder pain during upper body exercises? Is it my form or weight?Laura RI'm below my goal weight—how do I come out of my calorie deficit safely?BecksyCan I do two workouts in one day if I have extra time?ChristineWhat should I do in a heatwave? It's too hot to eat or train!Kirsty HHow do I track food at friends' houses or social events when I don't know the calories?Heather DShould I track when eating out, or is it OK to just be mindful?Kate PI'm on week 2 and haven't lost much weight—what can I do better?

Want to be coached by us? Follow us on Instagram @fitfemaleproject or head to the website www.fitfemaleproject.com This episode is the honest truth behind Chelsea's 6 week summer tone- up. If you've been off, stuck, or like you just need to feel good again- this ones for you. You can turn it around and this episode will help you believe that.

Want to be coached by us? Visit www.fitfemaleproject.com or check out our instagram @fitfemaleproject to enquire about our coaching options.Marie – Can I use Pilates reformer for ab work instead of separate sessions?Ellie – How do I manage painful periods and weight fluctuations without derailing progress?Annabel – What are the best foods to eat in Greece? Are feta salads okay?Evangeline – Do I include bar weight when logging weights in the app?Kim – Is a non-protein bedtime snack okay if I hit my macros?Sarah G – Does one bad day ruin the whole week?Laura – How badly does going over calories one day affect progress?Liana – Is it okay to double up ab workouts or combine with cardio? Also struggling with hitting macros.Amy B – Can I switch between 3- and 4-day gym splits?Ashley – How do I deal with negative comments about being on the program?Hazel – Not feeling cable ab crunches; okay to lean on a wall for toe dips?Carol – Eat before workouts? Squat/lunge form? Dropping weight mid-set? How to pose for progress pics?Rachel Orchard – Plateauing and struggling to get steps in WFH — tips?Laura R – Struggling with sugar cravings around period — any tips?Jade – What are some good low-fat snack options?Emily P – Do steps count if walking on the spot? What food to buy in Malta?Shannon – Which gym bars to use for which exercises?Melissa – Can I go over calories for a date night or should I save cals?Kirsty – How much does lack of sleep affect weight loss?Megan J – Best low cal/fat-free salad dressings to help hit fat macro?

Want to be coached by us? Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to enquire!Client questions in order:1. CarolNo change on scale/pics — OK to do HIIT? 3 vs 4-day split?2. AmyToo late to snack at 10:30pm?3. TaraHip sore in mornings — stretch ideas?4. AngelaHow to stay consistent all week?5. Laura SRecipe book or Insta page recs?6. Laura GQuick, prep-ahead breakfast ideas?7. ShannonHow are calorie targets set?8. Sarah (1)Meal prep tips with no evening/weekend time?9. Sarah (2)Switching to 3 full-body — start Phase 3 or 1?10. Emily PCable vs dumbbell — big difference?11. Anna CDropped 1kg — why no more progress?12. AnnabelHow to hit steps in the heat?

Want to be coached by us?We are now accepting clients for our next 6-week plan. Visit www.fitfemaleproject.com for pricing and info or DM us on Instagram @fitfemaleproject.In this episode we discuss the importance of socialising while maintaining a healthy lifestyle. This conversation covers practical tips for navigating meals out, alcohol consumption, and the significance of consistency in achieving fitness goals.

BECOME A CLIENT TODAY! www.fitfemaleproject.com @fitfemaleproject Instagram Bethan – Can I train and eat normally when I'm sick?Ros – I under eat during the day and eat more at night. Niamh – 4 weeks to holiday – what else can I do to speed things up?Carol – I'm new and unsure about protein and weights in classes.Shannon – Should I hit protein even if it means going over calories? Also, where's my weight average?Amy F – LungesEllen – Can I switch up workouts if I'm getting bored?Emily P – Can I use grips with dumbbells? And how do I stop bored snacking?Amy B – Why does 0% yogurt have more protein than full fat?Rachael – Any good healthy recipe book or account recs?Anna – Can I tone my armpits or is my form the issue?Clare – Short on time – cut the workout or the rest?Laura – What if I go over fats/carbs but still have calories left?Annabel – Love strength training but feeling in a rut – can I mix it up?

Want to be coached by us? Our next 6-week plan ‘The Six to Summer Challenge' starts on the 23rd June. Visit www.fitfemaleproject.com or DM us on Instagram @fitfemaleproject for info and pricing.In this episode we debunk the fluff, and explain the most simple way to create a toned, lean body, just in time for Summer!

Head to www.fitfemaleproject.com to be coached online by us and join The Six To Summer Challenge or follow us on Instagram Questions:1.⁠ ⁠Sarah W – Weight's not dropping — cut calories? 2.⁠ ⁠Emily P – Can I mix powders? Is famine-linked metabolism real? 3.⁠ ⁠Laura G – Freezer meal prep ideas? 4.⁠ ⁠Debbie – Busy month — how do I stay on track? 5.⁠ ⁠Laura – How to find filling, low-cal, high-protein foods? 6.⁠ ⁠Sam – Skip rest days or workouts? Prioritise strength/cardio/abs? 7.⁠ ⁠Shannon – Too many carbs in fruit/veg? 8.⁠ ⁠Nikki – No change after 2 weeks — normal? 9.⁠ ⁠Rach – Too competitive with PBs? Struggling with steps?10.⁠ ⁠Kirsty – Not sweating in workouts — bad?11.⁠ ⁠Anna – OK to pause tracking for a bit?12.⁠ ⁠Clare – Dairy- & nut-free protein ideas?13.⁠ ⁠Emily – Hiking food ideas? Delay next phase?14.⁠ ⁠Annabel – Pizza or pasta — better choice?15.⁠ ⁠Christine – Is my spirulina bowl 650 cals?16.⁠ ⁠Victoria – Why drop weight and add reps?

Want to be coached by us?Spaces for our next 6-week plan are NOW OPEN!Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to enquire.In this episode we discuss fitness burnout among women. We explore the emotional and mental aspects of burnout, emphasising that it often stems from a toxic cycle of restriction and guilt. We identify key red flags in fitness and diet mindsets, offering practical strategies to break free from these harmful patterns. 

Apply now to be coached by us online www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject Ellen – Does it matter if I hit calories but go way over on one macro, like carbs?Laura –Any tips for getting more calcium and iron? Should I supplement?”Niamh – Will starting creatine make it harder to track fat loss due to water retention?Aimee – What can I use as a step at home while my bench is out of action?Amy B –Some days I'm fine but other days I'm suddenly ravenous — why is that?Sarah G –I'm constantly exhausted even without much responsibility — what's going on?Anna – Can I swap straight-arm pull-downs for lat pull-downs? Which grip should I use?Victoria –Any tips for healthy food to take to a festival like Glastonbury?Kirsty –Any advice for losing fat around the stomach area?

Want to be coached by us?Visit www.fitfemaleproject.com or check us out on Instagram @fitfemaleproject to enquire today.In this episode we're diving into real-life strategies to help you stay consistent with your health and fitness goals—even when life gets chaotic.Whether you're juggling work, family, or just trying to keep your head above water, these 5 easy hacks will help you stay on track without feeling overwhelmed.Forget perfection. This episode is about practical, no-excuse solutions for real women with real lives.

Follow me @chelsealabadini @fitfemaleproject for more updates!You've been asking… and I'm finally spilling the tea! In this episode, I'm breaking down exactly what I'm doing to get lean, toned, and strong AF for summer — in just six weeks.Yep, even as a personal trainer, I've hired a coach (shoutout to Maz

Want to be coached by us? Visit www.fitfemaleproject.com or check out our Instagram @fitfemaleproject to enquire.Priya – OK to lift heavier in Phase 2 of program during 2nd trimester?Sarah – Arms fatigue first in dumbbell RDLs, not barbell – why?Amy – How to increase fibre in salad-based meals?Shannon – Why only 1 cardio session per week in the program?Kirsty – Low energy – what to eat or supplement (not sleep)?Laura – When to increase weight if only last set feels hard?Debbie – Can I go intuitive after holiday or should I track again?Vicki – What foods do you prep weekly to make life easier?Hazel – Should I log total dumbbell weight or just one side?Rach – How to keep momentum while visiting family?Anna – Is fear of weight loss progress normal?Sarah – Is it OK to only do 3 of the 4 home split workouts?Sarah – How to manage workouts/steps when back at work with a baby?Emily – Difference between barbell types in back squat?Annabel – Tips to squeeze in workouts when life gets busy?Christine – Super hungry this week – how to manage it?

Want to be coached by us? Head to our instagram @fitfemaleproject or send us an enquiry today at www.fitfemaleproject.com.In today's episode we discuss something close to all of our hearts…SNACKING!We chat about habits, the ghost snacks we don't log, the importance of balanced meals, healthy snack choices, what foods we need to limit to see results and more.

Want to be coached by us? Visit www.fitfemaleproject.com or check out our instagram @fitfemaleproject to enquire. Client questions in order:Laura – Grip struggles with 40kg+ lifts; tips for hand/wrist strength.Victoria – Alternatives to hanging knee raises.Amy – Fat loss visible but weight stable; late meals concern.Laura – All-or-nothing mindset worry for upcoming busy week.Amy – Going over protein but within calories — is it okay?Kirsty – How to enjoy drinking more water.Emily – Do I need to track herbs like mint?Ros – Mixing gym and home workouts — how to maintain progress.Carly – Is consistent meal timing important?Rachael – How to increase protein, lunch ideas, renegade rows tough.Aime – Snacking while cooking and chocolate cravings at night.Shin – Is late-night training (9pm) effective?Hazel – Feeling overwhelmed; tips for finding motivation to show up.Shannon – Concerned about high unsaturated fats; okay to use supersets?Annabel – Is golf a good workout?Laura (holiday) – Worried about regaining weight during family holiday.Shannon (cruise) – Concerned about gaining weight on all-inclusive cruise.Sarah – Nervous about barbell squats; unsure about increasing weight.Anna – Cable pull-down hitting triceps; bench angle for bicep curls?Sarah – Clarifying both sides for single-leg/clam exercises.Gemma – Craving sweets during pregnancy — how to manage.Sarah – Struggling to get back on track after wedding.

Want to be coached by us? Let us help you get results and keep you on track! www.fitfemaleproject.com Instagram @fitfemaleproject Tired of hearing the same advice about cutting carbs or counting calories? Same.In this episode, we go beyond the basics and dive into the mindset, communication, and practical daily habits that actually help you stay consistent with your goals.We're talking: ✅ How to stop feeling like you're depriving yourself✅ The power of telling friends + family what you're doing✅ Simple hacks like pre-logging meals and bulk cooking✅ Why tracking your food (even loosely) changes the gameThis isn't about being perfect. It's about being prepared.Listen now and start building a routine that actually feels good to stick to.

**Laura** What foods help reduce period cramps and pain?**Shin** 1. What's the best alcohol or juice choice for social events? 2. How does weight change during our cycle?**Sam** How can I get better at tracking food when I cook everything from scratch?**Anna** Can I get some FFP Tough Love? I've lost 12kg but the last 8kg feels impossible and I've lost my mojo.**Helen** Does doing extra exercise make up for drinking alcohol at weekends?**Christine** Is biking as good as steps? And how can I get back on track with food and training when my routine's been thrown off?**Annabel** Which seeds are best to add into meals — mixed seeds or flaxseeds?**Nicola** I'm going on holiday Saturday — any tips to stop things going totally downhill?

In this episode, we are getting real about weight gain — including the 5lbs Chelsea's recently put on and what it actually means. Spoiler: it's not cortisol, moon cycles, or magical incline settings. It's life. It's normal. It's human.We're unpacking the mindset traps around fat loss, why overcomplicating everything with bio-hacks and fear-based content is keeping women stuck, and what really moves the needle when it comes to results.This episode is for anyone who's ever felt like they've failed because the scale went up — you haven't. You're just in a different season.

Want to be coached by us online? Our client intake is now open. Enquire now www.fitfemaleproject.com and let us take out the guess work! Follow us on Instagram @fitfemaleproject **Annabel** What sort of weekly workout structure do you propose for using the new Les Mils workouts?**Nikki** I know I can do better at weekends when it comes to alcohol but is my weekday tracking looking ok or is there anything I could change/improve?**Bailey** My weight went up this week which has affected me more than I thought as I've never normally checked my weight this much since doing FFP. What's your advice on staying positive and motivated when this happens?**Laura** What are the best tips for maintaining the weight loss once the 6 weeks is up?**Robyn** With skull crushers my forearms take over more than my triceps sometimes?**Nicola** How can I increase my fibre?**Natalie** Is it ok to do 2 sets instead of 3?**Aimee** I have some new heavier weights arriving tomorrow (yay) but I'm due to move up a phase in a week, should I keep on the phase I'm on and increase the weight or move to the next phase and just start with the heavier weight there?**Sarah**What are your thoughts on booty builder machines as opposed to traditional hip thrusts? I have joined a new gym that has a booty bar 

Ready to get results and be coached by us? Apply to join our next plan now www.fitfemaleproject.com or follow us on Instagram @fitfemaleprojectVictoria – Upper body workouts feel short in Phase 5—finishing in 40–45 mins. Is that okay?Annabel – Are pork chops or beef meatballs good protein sources, or should I stick to lean meats?Sarah – What are the most effective exercises for building ab strength?Nicola – Is it okay to go over protein if I'm still under my calorie target?Shin – Going on an active holiday—how do I stay on track without feeling guilty for skipping workouts?Emily – Why is my single-leg press much lower than my two-leg press? Am I overthinking it?Aimee – Is it normal to hit a weight loss plateau and then start seeing results again?Laura S – Weight stalled this week—could indulgence over Easter be the reason?Mary – Fell off track during a busy week and Easter—how do I bounce back without undoing progress?Gemma – Struggling with fatigue and nausea—can I track yoga instead of weight workouts?

Just got back from a trip, a big weekend, or life simply got in the way? This episode is your gentle but firm kick up the bum. I've just returned from the most incredible few days in New York, and even as a coach, I sometimes feel like I'm starting from scratch when I get back.In this quick, no-fluff episode (under 15 minutes), I'm sharing exactly how I reset my mindset, routine, and nutrition after time away—from real-life tips on food and training to how I handle the post-weekend guilt spiral. Whether you had too much chocolate over Easter or just feel a bit off-track, this episode will help you move forward with confidence, clarity, and zero shame.

Want to apply to be coached by us? Follow us on Instagram nor @fitfemaleproject or head to the website www.fitfemaleproject.comQuestions in orderEmily- What gym workouts should I do on holiday if I can only train 3 times but usually follow a 4-day split?Debbie- How do I know if I've lost too much weight when people are saying I look ill?Nikki- How much should I increase my weights by if I can only afford a small jump?Shin- Is Greek yogurt better than kefir for protein, and are there good milk alternatives to cow's milk?Shireen- I'm obsessed with cottage cheese—any recipe ideas?Sam- Why do the weights feel different on the same machines at two gyms, and how should I track it?Bethan- Is it okay to change the order of exercises in my workout if equipment isn't available?Niamh- Can I increase reps instead of weight for my upper body if I don't want to get more muscly?Hazel- Does walking count as cardio if my heart rate goes up?Jody- Is creatine making me gain weight or feel bloated?Julia- How do I get back into training after being ill?Priya- How can I eat more protein when I feel sick from pregnancy?Sarah- Do I move up a workout phase each week, and is it okay to use my legs in a shoulder press?Anna- Should I expect to lift the same weight on different types of leg press machines?Eadaoin- Can I skip weighted hip thrusts if they feel uncomfortable and just focus on form?Laura- How can I manage calories at a roast dinner, control Easter chocolate cravings, and understand which fats and carbs are healthy?Natalie- Can I use Huel instead of protein powder in my meals?

Want to be coached by us? Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject for more information.For today's episode we handed it over to our clients. We asked them to share their top weight loss hacks that keep them consistently progressing.Come back to this episode if you ever lose your way in your own weight loss journey and need to refocus on the process.Keep it predictable – Stick to consistent meals with a small dinner rotation to reduce stress and allow flexibility for special occasions.Front-load protein – Start the day with high-protein meals to curb hunger and hit macro goals early.Plan ahead – Log meals the day before to stay on track with calories and macros.Hydrate smartly – Drink plenty of water, and prep a cold 2L bottle the night before.Out of sight, out of mouth – Don't buy tempting snacks; opt for portion-controlled treats like individually wrapped chocolate.Prep like a pro – Batch cook dinners and prep breakfast/lunch the night before (e.g., overnight oats).Lock in workouts – Schedule them like appointments to stay consistent.Satisfy smartly – Have healthier treat alternatives on hand (e.g., Greek yogurt with fruit and dark chocolate).Mindset matters – Use phone reminders to align food choices with your goals (e.g., “What would the person I want to be eat?”).

Want to apply to be coached by us? Follow us on Instagram nor @fitfemaleproject or head to the website www.fitfemaleproject.comQuestions in order:Mary – Is it okay to not track food if weight is stable?Valeria – Seeing body changes but no scale drop; what else can I tweak?Natalie – How do I handle an off-plan afternoon tea?Laura – How to boost protein intake and pick better snacks?Amy Farrer – Difference between reverse lunges and split squats?Jess – Can I repeat the same workouts weekly for full body?Nicola – Is losing 2 lbs in the first week enough?Gemma – Struggling to hit protein due to nausea and low appetite in first trimester—what should I focus on?Bailey – Nervous using gym machines and unsure about creatine timing.Sarah – Tips for drinking more water daily (especially while breastfeeding)?Hazel – How to enjoy my hen do without derailing progress + balance tips for lunges?Niamh – Can I use two weights for straddle lifts to increase load?Angela – Should I weigh mince raw or cooked?Anna – Does tea count towards water intake + chest DOMS stretch suggestions?Sarah – Should I run before or after my workout?Sam C – How to enjoy bank holiday treats without undoing progress?Anne-Marie – Any advice for managing lifting callouses?Annabel – How to ease back into workouts after breaking a toe?Emilie – Lunges still feel hard—how can I improve flexibility or recover better?

Want to be coached by us? Join our next 6-week plan at www.fitfemaleproject.com or DM us on instagram @fitfemaleprojectIn this episode we discuss what it takes to nail your 6-week plan.Chapters00:00Kickstarting Your Fitness Journey02:47Understanding Your Goals and Motivation03:58Mindset and Self-Awareness06:37Creating Your Game Plan09:39Setting Up Your Environment for Success12:14Building a Supportive Community

Want to apply to be coached by us? Follow us on Instagram nor @fitfemaleproject or head to the website www.fitfemaleproject.com Questions in order: Client Questions - **Sophie** – How can I focus on belly fat after having two kids and a C-section? - **Emily** – Does it matter when I eat breakfast after the gym? - **Francesca** – Should I eat before an early morning workout? If so, what should I eat? - **Michelle** – Is it okay to work out fasted, or should I have a snack to avoid high cortisol? - **Jessica** – How can I balance half marathon training with strength workouts without overtraining? - **Vicki** – How many ab workouts should I do per week? - **Bailey** – What are some simple ways to increase protein intake on busy days? - **Emily** – Could my underactive thyroid be affecting my weight loss, and what foods should I eat or avoid? - **Anna** – How do I do a barbell shoulder press without hitting my chin or pulling my head back? - **Sam** – What alternative handle can I use for cable exercises if the rope attachment isn't available? - **Eadaoin** – What's the correct knee angle and form for the leg press? - **Gemma** – Do I have to do cardio? I love strength training and don't want to risk anything in my first trimester. - **Niamh** – I'm on a mini cut, but my protein intake is higher than usual. Is that okay? - **Amy** – How can I handle sugar cravings? Also, is it normal to wake up thirsty at night? - **Emma** – Can you help me with carb loading? What should I eat and how many carbs do I need? - **Aisling** – I took a break from weighing myself. Should I start tracking my weight again? - **Jess** – What time will the London meet & greet be? - **Ann-Marie** – Should I focus on getting deeper in my squats before adding more weight?

Want to be coached by us? Join our next 6-week plan at www.fitfemaleproject.com or DM us on Instagram @fitfemaleproject.In this episode we explore the top fitness struggles women face—self-sabotage, yo-yo dieting, and plateaus. We break down the "why" behind these habits, their emotional toll, and how to break free. Listen for mindset shifts and game-changing strategies to take control of your fitness journey!

Want to be coached by us? Join one of our plan's NOW! FOLLOW us on Instagram @fitfemaleproject Sarah – What does it mean when people say they have a good pump from the gym?Annabel – Is there any downside to eating the same foods all the time, like tuna, cottage cheese, and yogurt?Valeria – What are your thoughts on carb cycling?Kelly – I'm training for a half marathon and running three times a week. Should I drop to two weight sessions, or try three runs and three strength sessions?Emily – My traps have grown more than I'd like. Is this normal, and is there anything I can do to prevent it?Vicki – My hormones have crashed, and I've been eating badly and not moving. Any practical tips to stop this from spiraling?Niamh – I want to maintain my upper body definition without getting too muscly. Should I stop increasing weights and focus on higher reps?Amy – How can I stop yo-yo dieting and build long-term healthy eating habits?Anna – I can't get my knee to the floor in split squats/lunges. Should I be able to? Also, my right knee turns in when squatting—how can I fix this?Emilie – My Apple Watch tracks 30 minutes of activity daily. Can I count that as cardio, or do I need a separate cardio session?Sam – I'm feeling tired and hungry this week. I'm also eating out twice this weekend. How can I enjoy it without going overboard?Christine – My knees feel crunchy when doing lunges. What's a good machine-based alternative?Annabel – How can I avoid attention or pressure when I don't want to drink while out with friends?

Want to be coached by us? Apply now to join our next client intake www.fitfemaleproject.com and follow us on Instagram @fitfemaleproject1. **Orlaith** - Can I scan the QR code in the Good Bite recipe book to input my meals into MyFitnessPal instead of entering everything manually? Also, can I substitute dumbbell RDLs for a barbell in my lower body workout? 2. **Emily ** - What are your thoughts on Whoop bands? I'm considering replacing my Apple Watch but unsure which option to choose. 3. **Eimer** - Is it okay to take longer than the 60-second rest period if I feel like I need more recovery as I increase my weights? 4. **Vicki** - What are some of your favorite recipes, and who do you follow for food inspiration? 5. **Rachel ** - I've been taking progress photos over the past six weeks. Can you see any differences in my lower body, or do I need to make changes? 6. **Sarah** - Any tips for not feeling exhausted? I'm sleeping well but feel more tired after a few days off work. 7. **Shireen** - I'm getting back to the gym after moving and taking 2-3 weeks off. Where should I start? 8. **Sam C** - I just need some words of encouragement! I feel fitter and stronger, but progress feels slow, and the scales aren't moving much. 9. **Valeria** - My weight isn't changing much, but people say I look leaner. Could my sleep and bloating be affecting my progress? Any advice? 10. **Mary** - I've fallen out of the habit of logging food but still hitting my steps and workouts. Should I keep tracking, or is it okay to take a break? 11. **Aisling** - Can we lower my calories to help reduce snacking? Also, should I stop keeping wraps in the house if I tend to snack on them, or should I focus on better snack choices instead? 12. **Stacey** - After a less nutritious week while traveling, should I focus more on a stricter diet or getting in more training sessions now that I'm back? 13. **Sarah** - Does it matter when I add protein powder to oats? Will high heat affect its nutritional properties? 14. **Christine** - What's the best way to stop stress snacking? I keep reaching for little snacks, especially dried fruit and Nutella. 15. **Bethan** - What's the best timing for eating protein and carbs before and after a workout? I usually train fasted and eat straight after—does that affect fat loss and muscle building? 16. **Ann-Marie** - My weight is staying the same, but my dress size has dropped, and I look more toned. How can I get the scale to move down?

Want to be coached by us? Our next 6 week plan starts on the 31st March.Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to find out more.Topics covered in this episode;Where did the Baby Weight come from?The Reality of Postnatal Body ChangesNutrition Strategies for MothersExercise and Activity C-Section ‘pouch' Body ImageMindful Eating and HabitsThe Importance of Pelvic Floor Health

Follow us on Spotify, Instagram & TikTok @fitfemaleproject Want to be coached by us? Apply now www.fitfemaleproject.com - **Orlaith**As someone building muscle:** Best treat to have daily or weekly? - **Nikki:** Do I need to stay under my carb goal if I eat a lot of fruit? - **Sam:** How can I manage cravings and low energy before my period? - **Bernadette:** Is doing extra upper body sessions okay if I can't do lower body? - **Emily:** Does heating creatine affect its effectiveness? - **Sarah:** What's a normal daily weight fluctuation? - **Vickie:** What are your favorite gym wear brands? - **Sugitha:** How do I stay motivated when my weight goes up? - **Niamh:** Can I swap dumbbell RDLs for barbell as I've maxed out at 20kg? - **Valeria:** Why didn't my weight change despite following the plan and having my period? - **Stacey:** What will my maintenance calories be when I hit my goal? - **Aimee:** Should I do extra reps or increase the weight if I can do more reps? - **Maria:** Is 15k steps and an hour of cardio enough? Should I mix it up? - **Anna:** Why do I feel leg raises in my hip flexors and quads? - **Emilie:** What exercises help with a stiff neck from sitting at a desk all day? - **Michelle:** Why do I still have belly fat? - **Amy:** What are your thoughts on fasting? - **Christine:** What's the healthiest milk for coffee?

Want to be coached by us? Enquire about joining our next 6-week plan at www.fitfemaleproject.com or visit our instagram @fitfemaleproject. In this episode we discuss effective strategies for achieving a flat stomach in time for summer. We chat about the importance of diet over excessive cardio, the role of genetics in body composition, and the need for a balanced workout routine that includes strength training and daily movement. We hope this conversation provides practical tips and insights to help you reach your goals.

Want to be coached by us? Head to the website www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject 1. **Orlaith** - Is it normal to stay at the same weight for some exercises if you can't lift heavier yet? 2. **Valeria** - Should I reduce my food intake since I'm fasting in a 6-hour window? 3. **Emily** - How should I do my cardio? Does it need to be 30 mins in one go? Also, are cardio zones important? 4. **Emily** - Any advice for cutting out my Sunday night drink? 5. **Rachel N** - Should I take collagen? Is there a vegetarian option? 6. **Ann-Marie** - Any tips to avoid wrist pain when lifting? 7. **Emma** - Can I swap lunges for squats due to knee pain? 8. **Sugitha** - How can I increase protein if I don't eat much meat? 9. **Vicki** - I struggle to hit my fat macros. Any snack ideas? 10. **Emma** - Is it okay to eat the same meals daily? 11. **Debbie** - Could high cortisol be causing bloating? 12. **Stacey** - Am I hindering muscle growth with 2-3 cardio sessions a week? 13. **Aisling** - I'm doing everything right but my weight is stuck. What can I change? 14. **Christine** - Can I track cycling instead of steps? Also, how do I sign up for the next 6-week program? 15. **Annabel** - Is couscous healthy? Is quinoa better?

Want to be coached by us? Head to www.fitfemaleproject.com or Instagram @fitfemaleprojectIn this episode of the Fit Female Project podcast, Chelsea and Amira discuss the challenges of communicating health choices in various social contexts, including work, family, and romantic relationships. They explore the pressures individuals face when trying to maintain a healthy lifestyle and provide practical strategies for assertive communication. The conversation emphasises the importance of understanding the motivations behind others' reactions and the need for ongoing dialogue to foster support and understanding in personal relationships. Follow Amira on Instagram the_communicationexpert

Cara – Why the one-leg leg press? Also, when I get DOMS, I feel more tired, hungry, and cranky. Is this normal? What can I do to ease it?  Saffi – How can I track food and plan workouts when I'm moving around a lot and staying in different places?  Dierdre – I started on the 17th. Does that mean my check-in week is Monday to Sunday, even though the questionnaire runs Wednesday to Thursday?  Eimer – What's the difference between dumbbell RDLs and barbell RDLs?  Emily – I hit 100kg on the leg press but can only do it if I don't start right at the bottom. Is that okay, or is it ‘cheating'?  Emma – I've been extremely tired despite getting 8 hours of sleep and eating well. I've ordered magnesium but not sure if it will help. Any suggestions besides getting bloodwork done?  Bethan – My weight has stayed the same for the past week, but I feel better in my clothes. Can weight stay the same while building muscle and losing fat?  Sugitha – When and how should I return to exercise after illness?  Lucy – Is it really possible to lose fat and gain muscle at the same time?  Kelly – I feel hangry in a calorie deficit. Is this normal, or could it be menopause symptoms?  Valeria – I'm fasting for Ramadan. What's the best way to break my fast and structure meals around workouts?  Sam C – What are your thoughts on using wrist weights while walking?  Niamh – For Phase 11 cable step-ups, I've been adding 20kg resistance. Is this okay?  Julia – I do home workouts with one PT session using heavier weights. Would I get better results at a gym?  Samantha – Should I log the total weight or just one dumbbell when tracking workouts? And for unilateral exercises, do I log total reps or per side?  Stacey – I'm not hitting my protein target and struggling with low-carb/low-fat options. Should I add a protein powder?  Anna – How should I position myself for the barbell bench press? I keep hitting the hooks when pressing up. Also, the cable biceps curl hurts my wrist—what attachment should I use?  Elaine – For dumbbell hip thrusts, I'm using 15kg and don't feel challenged. Should I get a dumbbell strap to hold two weights?  Annabel – What's the best dark chocolate to buy? What's your take on Medjool dates?  Emily – My wrists feel weak when doing push-ups and holding dumbbells. Are there exercises to strengthen them?  Christine – I struggle with getting enough protein due to a busy lifestyle. Any quick, portable solutions? Also, how do I log meals when eating from a work cafeteria with unknown calories?  Francesca – I've hit a weight loss plateau despite mostly sticking to my plan, aside from five off-track days in the last month. Any advice?

Want to be coached by us? Head to our website www.fitfemaleproject.com to apply, or send us a DM on instagram @fitfemaleproject for more information.In this episode of the Fit Female Project podcast, we discuss the various ways that phones can sabotage fat loss and overall fitness progress. We explore the impact of social media on mental health, the dangers of procrastination, and the prevalence of misinformation in the fitness industry. 

Want to be coached by us? Enquire now and let us keep you accountable and take out the guess work www.fitfemaleproject.com @fitfemaleproject Questions in order: Bethan – How to respond to colleagues pushing sugary snacks without feeling guilty or pressured?Emily – Struggling to progress past 90kg on the leg press—any advice?Emma – Tips for managing food while on holiday, especially with hidden ingredients?Stacey – Can I swap bagels for wraps in the meal plan, and is it okay to eat egg yolks?Rebecca – Can the ab section be added to a workout, or should it be done separately?Vicki – How to manage intense hunger during perimenopause and cravings caused by hormonal fluctuations?Jackalyne – Not seeing changes on Renpho scales despite feeling leaner. Should I use them as a guide? Is HIIT affecting weight training progress?Julia – Are rice cakes and pop chips okay for curbing savoury snack cravings?Sugitha – Tips for increasing steps when working from home, incorporating protein into snacks, and drinking more water?Sarah – Struggling to fit in workouts, diet, and steps with a newborn—what should be the priority?Steph – How to stay motivated when taking a break due to a shoulder injury?Tamzin – Does the height of the non-squatting leg in Bulgarian Split Squats matter, and is it normal to feel it in the other thigh?Samantha – Still trying to understand meal planning—got advice from a friend and aunt.Gabrielle – Can I mix home workouts with gym workouts? How to stay full on 1550 calories, as I'm used to eating 2000+?Niamh – Accidentally repeated an exercise—what should I substitute for the leg curl?Anna – Struggles with the leg curl machine feeling uncomfortable—any tips for adjusting it for a smaller frame?Lorraine – Is it okay to count cardio session runs toward daily step goals?Emilie – How to increase protein in breakfast without using oats or Greek yogurt?Mary – Does the body adapt to calorie intake over time, making it harder to lose weight?Anonymous – Does the app include pregnancy workouts (pre/postpartum)?

Want to be coached by us? You can find more info about our coaching options at www.fitfemaleproject.com or visit us on instagram @fitfemaleprojectOrder of today's questionsBethan – How can I resist sweet treats when hungry?Michelle – Can I start the new plan with gym workouts in Dubai and switch to home weights later?Sam – Can I skip a week of workouts while on holiday and start when I get back?Mary – My weight isn't changing much—should I do anything differently?Sarah – What happens next as a VIP? Do calories or workouts change?Amie – What supplements or vitamins do you recommend?Tamzin– Do you think my progress photos show fat loss?Sarah – Eating more protein is making me constipated—any advice?Emily P – Should I buy new scales? Can I swap Smith machine squats for barbell back squats? Where should my feet go on the leg press?Julia – What's the best protein meal?Valeria – My weight went up despite more steps and fewer calories—why?Victoria – I'm getting stronger, but the scale isn't moving—any advice?Rachel – How can I focus on toning my glutes and thighs with 4 workouts a week?Shireen – My grip gives out before my muscles—what can I do?Nicole – My weight isn't dropping despite tracking—what should I change?Annabelle – I lost 10kg but can't get past 89kg—is this my natural weight limit?

Want to be coached by us? Head to www.fitfemaleproject.com. Follow Erin @thegratituderetreat @erindusekIn this episode of the Fit Female Project podcast, Chelsea and Erin delve into the interconnectedness of manifestation, breath work, and fitness. They explore how subconscious beliefs can hinder fitness goals, the importance of introspection, and practical steps to shift negative mindsets. The conversation emphasises the power of gratitude and self-love in achieving personal growth and fulfillment. Erin shares real-life examples of manifestation and encourages listeners to embrace a mindset of love and gratitude to transform their lives.

Enquire about joining our 6-week plan at www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject"I have too many social events coming up""I have a holiday planned""I don't want to give up Crossfit or the exercise classes I love""I'm perimenopausal, you might not be able to help me""My life is too hectic right now""I'm scared of wasting my money"Any of these sound familiar? We get lots of enquiries each week with the same questions. In this episode we aim to answer these so you feel ready and prepared to start your journey with us!

We are now accepting new clients! Enquire to see how we can help you today www.fitfemaleproject.comQuestions:1. Paula – Struggling to increase weights for full sets. Is it better to do more reps with the same weight or increase weight and do fewer reps?  2. Caroline – How to tackle sweet cravings?  3. Valeria – How should I take creatine for best results?  4. Orlaith     - Thoughts on electrolyte drinks for training?     - Any improvements or changes I should make to my training?  5. Ellen     - Best exercises for strengthening knees?     - How to stay focused and motivated after a long ‘blip' in progress?  6. Sarah – How to plan for alcohol when I have lots of events coming up?  7. Abi     - How to stay on track when tired?     - Tips for staying on track during my period?  8. Bethan – If I go over on one macro, which is best—protein, fats, or carbs?  9. Lorraine – Should I add another cardio session to help with weight loss?  10. Shireen – My weight fluctuated even though I was careful with food. Could ovulation be the reason?  11. Jackalyne – Is it okay to accept hunger as part of the process? How do I manage it long-term?  12. Francesca – How often should I be increasing weights in my workouts?  13. Aisling – Any tips for staying motivated when I feel a dip?  14. Steph – I hurt my shoulder. Should I rest or modify my workouts?  15. Annabel – What's the best way to ease back into training post-surgery?  16. Julia     - What heart rate zone should I aim for in home training?     - Do I need to weigh all individual ingredients when cooking?  17. Sam – I'm not aching as much after workouts. Does that mean I'm not working hard enough?  18. Anna – What's the best alternative when I can't find the right attachment for cable machines?  19. Mary – How to manage afternoon/evening sweet cravings?  20. Emily – Should I eat before or after a late gym session?  21. Lauren – Alternative exercises for step-ups if benches are too high?  22. Danielle – Feeling distant from the group due to a busy schedule. Any advice?  23. Emilie – Struggling to focus on nutrition and log food. How can I break it down and make it easier?  

Want to be coached by us? We want to help you get results so get in touch today! www.fitfemaleproject.com or follow us @fitfemaleproject on Instagram In this episode we discuss the common reasons why clients may struggle to see changes in their bodies despite their efforts. We explore various factors including unclear goals, random workouts, dieting habits, and the importance of intentional training. The conversation also delves into mental barriers and limiting beliefs that can hinder progress, emphasising the need for a positive mindset and structured approach to fitness and nutrition.