Fit Female Project

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.

Apply to join our next intake in February by visiting www.fitfemaleproject.com or follow us on Instagram @fitfemaleprojectQuestions in order:Mary – How do I maintain my weight without regaining? I want to stop dieting but don't know how.Debbie – My weight has stabilized. Should I keep tracking my food?Rachel N – What's the best cost-effective weight for hip thrusts and similar exercises? Would a kettlebell work?Kat C – Struggling to balance training with life demands. How can I stay consistent without feeling guilty?Lucy – Stuck at 70kg. Should I reduce calories or try a diet break/reverse dieting?Niamh – Can I focus only on tracking protein instead of everything else?Anna – I struggle to breathe when holding a weight to my chest. Can I hold it differently?Sam C – What should I prioritize when feeling unwell and unable to train?Maria – Will losing body fat reduce cellulite?Sarah – Are protein-dense ready meals from supermarkets okay for regular use?Annabel – Having vocal cord surgery, what gentle exercises can I do and what foods are soothing?

Want to be coached by us? Apply to join our next intake in February by visiting www.fitfemaleproject.com or follow us on Instagram @fitfemaleprojectIn this episode, we discuss the importance of mindset, seeking help, controlling one's environment, and tracking progress to regain control and achieve success. The conversation is filled with actionable tips and insights aimed at motivating listeners to take charge of their health and fitness goals.

Apply to join our next intake in February by visiting www.fitfemaleproject.com or follow us on Instagram @fitfemaleprojectQuestions in order:ValeriaHow can I increase weights safely?Emily  1. Should I track fibre? How do I know if I'm getting enough? 2. Warm-up and mobility recommendations beyond the app? Caroline  - Ways to increase protein intake? Tina  - How to manage healthy habits when life gets chaotic? Abi G  - Why can I lift more with a gym bench than at home?  Sam   - Frustration with slower weight loss despite effort:Julia  - Is it harder to lose weight as we age? Ellen  - Why does calculating macros help with weight loss? Francesca  - Can you achieve great results with home workouts?   Steph  - Busy week with limited equipment - suggestions?  Alison  - Is it okay to use the hip thrust machine? Katie  - Tips for working out with period cramps?  Beth  - Should I try pre-workout for evening training?  Zoe  - Is protein powder safe while breastfeeding?  Jacklyne   -Abductor machine range of movement: Emilie  - How soon should I move to heavier weights? Tamzin  -Struggling with chocolate cravings - low-cal alternatives?  Annabel  - Why do lunges make me so achey? Tips for recovery? Danielle  - Should I weigh food before or after cooking?  

Want to be coached by us? We help women unlock their full potential by providing expert guidance in fitness and nutrition. We aim to demystify weight training, simplify healthy eating, and coach women to feel confident and in control of their health and wellness journey. Head to www.fitfemaleproject.com to enquire or @fitfemaleprojectQuestions:1. **Shireen**    - How can I manage food cravings before my period?     - Is sweetener worse than honey, or is it fine to use daily?     - What's clear protein, and is it a good alternative to shakes?2. **Orlaith**     - What's the best collagen supplement?     - How can I increase my barbell shoulder press weight over time?3. **Valeria**     - How can I improve my pull-ups?  4. **Jackalyne**     - Why do I have back pain during RDLs?     - Is 100g of protein enough for a vegan diet?  5. **Aisling**     - Is it normal for one arm to be weaker in shoulder presses, and what can I do about it?6. **Claudine**     - How can I get steps in when the weather is bad?  7. **Debbie**     - Why is my weight fluctuating this week?  8. **Rachel N**     - Should I focus on losing a few pounds or toning for better results?  9. **Abi G**     - Is it okay to alternate between gym and home workouts?  10. **Sarah**      - Why haven't I seen changes despite logging well?  11. **Franceca**      - How can I stop going over on fats?  12. **Danielle**      - Do I need to eat all my daily carbs if I'm not hungry?  13. **Katie**      - Can I substitute exercises if the gym is busy?  14. **Sam **      - Will losing fat get rid of a double chin, or is it genetic?  15. **Emily**      - Why are barbells better than dumbbells?      - Should I track low-calorie squash?  16. **Lucy**      - Should I add exercise calories back to my daily target?  17. **Emma, Paula**      - Do I need DOMs to know I've worked hard enough?  18. **Sarah**      - Should I switch to gym workouts if I join a gym?  19. **Ann-Marie**      - What gloves do you recommend?  20. **Bobbie**      - Should I work out with DOMs or wait until they're gone?  21. **Maria**      - Is Willpowders protein a good option?  22. **Annabel**      - What books do you recommend on nutrition, health, or mindset?  23. **Donna**      - How closely should I stick to my macro targets? 

Want to be coached by us? Head to www.fitfemaleproject.com to find out how you can join our next 6-week plan, or check us out on instagram @fitfemaleproject.In this episode we talk you through an example day of eating with some basic, quick, nutritious ideas. Although we admit we are not so hot in the kitchen, we have provided a basic guide into the way we structure our daily meals.

Join Fit Female Project today or follow us on Instagram for more tips @fitfemaleproject www.fitfemaleproject.com This weeks questions in order of answers! 1. **Anna**     - Why has my weight stayed the same for the last three weigh-ins?  2. **Orlaith**     - Do you ever have an off week with training?  3. **Victoria L**     - What are the progression steps of a pull-up after using the assisted pull-up machine?     - Can I use the Smith machine for barbell chest press?     - How can I hit my increased calorie target without going over carbs?  4. **Victoria Ln**     - What are your best tips for quick grab-and-go meals?  5. **Kat**     - Can I train while sore from my last workout?  6. **Debbie**     - What extra upper-body workout should I do when I have time?  7. **Jacklene**     - How can I boost my energy levels?  8. **Rachel N**     - Should I mix 6kg and 8kg dumbbells when I can't lift 8kg for all reps?  9. **Elaine**     - In Phase 7 glutes workout, what does the second dumbbell hip thrust exercise entail?  10. **Niamh**      - Can I substitute leg curls with single-leg cable curls?  11. **Lucy**      - Does drinking more water increase scale weight?  12. **Zoe & Maria**      - What are some easy and healthy snacks for on the go?  13. **Steph**      - How do I use the assisted pull-up machine?  14. **Aimee**      - What are the best high-protein foods to eat?  15. **Tracy**      - Can I get rid of a thick waistband caused by menopause?  16. **Tamzin**      - Are "out of the box" oats okay instead of overnight oats?      - Should I save unused calories for slip-ups or eat more after dinner?  17. **Annabel**      - How does being on my period affect training performance?  18. **Sam**      - How do I log food when I don't know the exact measurements or ingredients?  19. **Elyse**      - Can I mix creatine into protein shakes, or should I take it with water?  20. **Donner**      - Should I consider taking creatine?  21. **Joanna**      - Is it more important to stay under the calorie limit or balance macros?  22. **Emily**      - How can I increase my fat intake with healthy options?  23. **Rebecca**      - Should I match reps on both sides when one side is weaker during abs training?  24. **Sarah**      - Can I do all my workouts on the weekend and focus on steps during the week?  25. **Amie**      - How can I manage sweet tooth cravings?  26. **Yasemin**      - Will planning meals and hitting macros become easier with time?  27. **Sophie**      - Do herbal teas count as water intake?  28. **Julia**      - Am I navigating the app correctly?  29. **Emilie**      - How do I log calories when batch cooking multiple servings?  

Want to be coached by us? Head to www.fitfemaleproject.com to find out how you can join our next 6-week plan, or check us out on instagram @fitfemaleprojectIn this episode Maz and Chelsea provide a comprehensive guide to weight training, aimed at both new and existing clients (and any podcast listeners new to lifting weights!). They discuss the importance of understanding the purpose behind workouts, choosing the right gear, effective warm-up techniques, the significance of exercise order, tempo, mind-muscle connection, rest periods, and how to utilise coaching effectively for optimal results.

Want to be coached by us? Head to www.fitfemaleproject.com to find out how you can join one of our online plans or check out our Instagram @fitfemaleproject Chapters00:00 New Year Check-In and Progress Updates02:10 Diet Coke and Health Alternatives04:49 Sleep Hygiene and Deep Sleep Tips08:07 Resistance Bands and Exercise Substitutions10:01 Building Muscle and Nutrition Strategies11:58 Tracking Food Intake and Motivation to Return to Gym14:56 Overcoming Gym Anxiety and Embracing Community17:55 Exercise Modifications and Personalization20:07 MCT Oil and Dietary Considerations22:00 Getting Back on Track After Indulgence23:58 High Protein Alternatives and Meal Ideas26:45 Outro 2.wav

Want to be coached by us? Enquire today and let us help you transform in 2025 www.fitfemaleproject.com or Instagram @fitfemaleproject In this episode of the Fit Female Project podcast, Chelsea and Maz discuss setting powerful and transformative goals for the new year. They emphasise the importance of overcoming limiting beliefs, utilising visualisation techniques, and reflecting on past experiences to create actionable and specific goals for fitness and nutrition. The conversation also touches on personal goals for 2025, the significance of community support, and the journey towards a healthier mindset and lifestyle.

Want to be coached by us? Apply now at  www.fitfemaleproject.com or follow us on instagram @fitfemaleproject In this episode of the Fit Female Project podcast, Chelsea and Maz discuss the seven key steps to transforming your body and mindset for the new year. They emphasise the importance of committing to your reasons for change, setting realistic goals, fuelling your body with proper nutrition, building a structured strength training routine, prioritising rest and recovery, surrounding yourself with supportive individuals, and focusing on consistency rather than perfection. The conversation is filled with practical tips and encouragement for listeners looking to embark on their transformation journey in 2025.

Want to be coached by us? Join our next intake now at www.fitfemaleproject.com or message us on instagram @fitfemaleproject.Chapters00:00Introduction and Wedding Reflections00:28Holiday Fitness Mindset03:18Client Questions on Fitness and Nutrition10:23Bodyweight Workouts and Transitioning16:40Conclusion and Christmas Wishes

Want to be coached by us? Apply now at www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject Follow Erin on Instagram @erindusek  @thegratituderetreatIn this episode  Chelsea and Erin delve into the importance of mental fitness and manifestation. They discuss how mental health can often be overlooked in the fitness industry and explore various tools such as yoga, gratitude, and meditation to enhance emotional well-being. The conversation emphasises the significance of self-love, acceptance, and the power of positive affirmations in achieving personal goals. Erin shares her journey from professional dancing to teaching yoga and leading gratitude retreats, highlighting the transformative effects of these practices. 

Join our next client intake now www.fitfemaleproject.com or follow us on instagram @fitfemaleproject Chapters00:00 Introduction 03:49 Addressing Listener Questions10:19 Workout Techniques and Safety14:53 Strength Training Insights and Rep Ranges18:39 Maintaining Habits During the Holidays20:41 Outro 2.wav

Change your life in 2025 and make our method the last diet you ever have to do! Follow us on Instagram @fitfemaleproject or head to www.fitfemaleproject.comIn this episode of the Fit Female Project podcast, Chelsea and Maz discuss the challenges of adulting, particularly during the holiday season. They explore how to enjoy Christmas without sabotaging fitness goals, debunk myths about weight gain, and provide practical tips for maintaining healthy habits. The conversation emphasizes the importance of mindset, hydration, and staying active, while also encouraging listeners to break old patterns and create new traditions that align with their goals.

Want to be coached by us? Head to www.fitfemaleproject.com or follow our Instagram @fitfemaleproject 00:00 Introduction and Wedding Preparations05:43 Overcoming Weight Loss Plateaus12:11 Managing Cravings and Emotional Eating17:56 Program Structure and Consistency23:54 Enjoying the Holiday Season25:57 Outro 2.wav

WANT TO BE COACHED BY US? FOLLOW US ON INSTAGRAM @FIITFEMALEPROJECT OR APPLY ON WWW.FITFEMALEPROJECT.COMChapters00:00 Celebrating Milestones and Accountability06:07 Understanding Weight Fluctuations and Nutrition12:00 Choosing the Right Equipment and Exercises15:57 Rest and Recovery in Training22:03 Addressing Weight Plateaus and Cravings27:46 Fitness Gear Recommendations and Wrap-Up

In today's episode, Maz interviews women's health physiotherapist Ali Cann. Topics covered; postpartum recovery, Mummy MOTs, abdominal separation, breathing techniques, strength training, constipation, diet, supplementation and normalising discussions around women's health issues.You can connect with Ali via instagram https://www.instagram.com/alicannphysio/ and if you want to read the blog mentioned in this podcast click here ://www.alicannphysio.co.uk/post/mastering-the-art-of-proper-pooping-your-guide-to-avoiding-constipation-and-improving-your-pelvic-hInterested in the coaching we offer at Fit Female Project? Enquire to join our waitlist now at www.fitfemaleproject.com or check out our instagram https://www.instagram.com/fitfemaleproject/Chapters00:00Introduction to Women's Health Physio06:17The Importance of Postpartum Care12:17Strength Training for Women18:08Nutrition and Supplementation for Recovery24:23Self-Examination and Awareness

Want to be coached by us? Join Fit Female Project and start losing weight! www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject00:00 Weekly Check-In and Client Wins05:34 Eating Out and Making Better Choices11:37 Increasing Protein Intake18:47 Navigating Caloric Needs and Weight Loss24:34 Overcoming Gym Anxiety31:04 Tracking Macros and Eating Out

Follow us on Instagram @fitfemaleproject or enquire now for coaching www.fitfemaleproject.comIn this episode of the Fit Female Project podcast, Maz and Chelsea discuss the common reasons why diets fail and provide actionable strategies to help listeners achieve their weight loss goals. They emphasise the importance of having a clear plan, taking responsibility for one's choices, and understanding the role of social situations in dieting. The conversation covers practical meal strategies, the significance of protein intake, and the impact of snacking on calorie consumption.

Want to be coached by us and have access to the Fit Female Project App? Follow us on Instagram or enquire today www.fitfemaleproject.com In this episode of the Fit Female Project podcast, Chelsea and Maz discuss various questions related to fitness, nutrition, and motivation asked by their online clients who are trying to lose weight and/or sculpt their bodies. 

Want to be coached by us? Head to www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject In this episode of the Fit Female Project podcast, Chelsea and Maz discuss strategies for maintaining or losing weight during the holiday season. They emphasise the importance of setting realistic goals, understanding the challenges posed by festive eating, and taking control through mindful eating and exercise. The hosts share personal insights and practical tips to help listeners and clients navigate the holiday season without feeling deprived, while also highlighting the significance of support and connection with loved ones.

Want to be coached by us? Follow us on instagram @fitfemaleproject or head to the website www.fitfemaleproject.comChapters:00:00 Understanding Food Choices and Roadblocks04:53 Workout Timing and Strategies10:38 Navigating the Holiday Season16:48 Healthy Eating Habits and Winter Wellness22:43 Increasing Protein Intake and Client Success Stories

Want to be coached by us? To learn more about the 1-1 or group plans we offer visit  www.fitfemaleproject.com or message us on instagram @fitfemaleprojectChapters00:00Navigating Weight Loss Challenges05:59Staying on Track During Festive Periods12:11Training Techniques and Progressive Overload17:51Food Tracking and Meal Planning24:06Glute Training and Exercise Recommendations

Want to be coached by us? Head to our website www.fitfemaleproject.com or follow us on Instagram @fitfemaleprojectIn this episode of the Fit Female Project Podcast, Chelsea and Maz discuss the journey to achieving toned and sculpted arms. They discuss strength training, targeting key muscle groups, and the role of fat loss in revealing muscle definition. The conversation also highlights the significance of nutrition, particularly protein intake, in supporting muscle growth! 

Want to be coached by us 1-1 or join our next online group coaching plan? Sign up now www.fitfemaleproject.comChapters…00:00 Introduction and Overview of the Six Week Plan01:13 Tough Love and Accountability in Fitness05:12 Nutrition Insights: Weight Management and Food Choices08:03 Weightlifting Techniques and Equipment11:00 Dealing with Weight Loss Plateaus14:04 Meal Ideas and Eating Strategies17:06 Maintaining Motivation and Increasing Activity Levels18:42 Walking for Fitness: Breaking Down the Steps20:40  Training Efforts: The Importance of Intensity22:56 Alternative Exercises: Adapting to Equipment Limitations25:32 Quality of Food: Beyond Just Calories29:10 Adjusting Macros: Navigating Caloric Needs31:36 Belly Fat: The Myths and Realities33:21 Building a Healthy Relationship with Food37:10 The Importance of Logging Food: Learning Through Tracking

Want to be coached by us? Apply now for group or 1-1 online coaching www.fitfemaleproject.com or Instagram @fitfemaleproject In this episode of the Fit Female Project podcast, Chelsea and Maz discuss the emotional responses that can sabotage weight loss and fitness results. They emphasise the importance of mastering one's psychology, taking ownership of actions, and thinking logically rather than emotionally. The conversation also highlights the significance of feeling accomplished in achieving personal goals and the role of mindset in overcoming challenges. The hosts share insights on how to adapt to life's unpredictability while maintaining focus on health and fitness goals.

Want to be coached by us? Head to www.fitfemaleproject.com to find out or 1-1 and group coaching options and let's get you results! Follow us @fitfemaleproject Chapters00:00 Kickoff to the Final Six-Week Plan02:44 Navigating Challenges During the Holiday Season04:58 Understanding Maintenance and Progress08:21 The Importance of Macro Balance09:55 Adapting Workouts After Illness or Injury12:10 Transitioning to Maintenance Phase15:29 Advanced Workouts and Home Training18:43 Creative Breakfast Ideas

Want to be coached by us? To learn more about the plans we offer visit www.fitfemaleproject.com or message us on instagram @fitfemaleproject.A bit of a different episode from us this week. This is an insight into one of our phone calls where we catch up, have a laugh and put the world to rights!