The Powherful Project

Navigating Life Transitions and Embracing the Messy MiddleIn this episode of The Powerful Project, we provide a life update covering our personal and professional transitions over the past few months. We discuss navigating new teaching roles, managing multiple jobs, setting boundaries, handling stress, and pursuing new business ventures. The episode also touches on personal challenges such as staying organised, maintaining friendships, and making time for self-care rituals, all while embracing the messy middle of real-life changes.00:00 Welcome to The Powerful Project00:17 Life Update: New Roles and Responsibilities00:25 Balancing Coaching and Teaching03:19 Navigating Personal and Professional Changes05:02 Challenges and Lessons Learned06:17 Building a New Routine and Business13:20 Manifesting and Taking Action18:20 Embracing Vulnerability and Change19:14 Controlling What You Can21:17 Maintaining Relationships Amidst Chaos23:23 Building and Relying on Habits28:07 Navigating Stressful Situations32:24 Final Thoughts and EncouragementFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this inspiring episode of The Powerful Project, we sit down with Brett Dalgleish to explore the transformative journey of personal power. Brett delves into his unique background in umpiring and hospitality, revealing how his leadership philosophy and life experiences have shaped his approach to both personal and professional growth. Together, we unpack a wide range of topics including:Inner Monologue Control: Techniques to quiet self-doubt and embrace a positive inner voice.Leadership & Hiring: Practical insights for those stepping into leadership roles or seeking to build empowered teams.Self-Love & Reflection: Embracing who you are by looking in the mirror and loving yourself.Body Image & Dysmorphia: A look at the different struggles faced by boys and girls, discussing body dysmorphia and societal pressures.Life Dismorphia & Quarter-Life Crisis: Strategies to navigate life's upheavals and find direction during pivotal moments.Emotional Embodiment of Gratitude: How gratitude transforms emotional energy into a catalyst for positive change.Energy in Motion: Exploring the concept that “emotion = energy in motion.”Optimism vs. Pessimism: Shifting perspectives to foster a more positive, resilient outlook on life.Money Beliefs: Examining how our beliefs about money influence our actions and success.Hell Yes vs. No: Learning to say “hell yes” to opportunities and recognize when to say no.People Pleasing: Understanding the pitfalls of seeking external validation and reclaiming personal power.Navigating Breakups: Practical advice on managing the emotional fallout and moving forward with strength.Brett also shares actionable tools like breathwork, gratitude practices, and thought control techniques to help you overcome negative patterns and harness your inner power.Takeaway: This episode is a treasure trove for anyone looking to reclaim their inner strength, reshape their mindset, and lead with authenticity. Whether you're battling inner critics, striving for professional excellence, or navigating life's tough transitions, Brett's insights and practical tools can set you on a path to lasting transformation.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Empowering Women and Girls: Asha Holland's Journey to Building Confidence and Self-LoveIn this episode of The Powerful Project, we are welcoming Asha Holland, a self-love, body image, and confidence coach for girls. Asha dives into empowering strategies for building self-worth, silencing the inner mean girl, and fostering confidence from the inside out.Whether you're a busy woman looking to boost your own confidence or a mum, teacher, aunt, or role model to young girls, this episode is packed with practical tools and insights to create a positive ripple effect. It's an inspiring listen for anyone shaping the next generation.What You'll Learn:Why non-appearance-based compliments are a game-changer.How to identify and reframe negative self-beliefs.The transformative power of ‘toddler confidence' and how to rediscover it as an adult.The role of parents and guardians in creating positive role models.Practical tools like journaling prompts, affirmations, and reframing perspectives to reclaim self-worth.Asha also opens up about her personal journey and shares how embracing self-love has transformed her approach to body image and confidence coaching.Episode Highlights:00:00 Welcome and Introduction00:31 Why Compliments Matter (Beyond Looks)01:38 Understanding True Self-Worth02:17 Unique Challenges Faced by Girls Today04:17 Asha's Journey to Confidence06:58 The Impact of Body Image on Confidence17:54 Tools to Build Self-Worth and Silence the Inner Critic18:55 Reframing Negative Self-Talk21:47 Navigating Body Positivity in a Complex World25:36 Embracing the Journey of Self-Acceptance26:54 The Effects of Body Comments on Self-Esteem27:46 Handling Tough Conversations About Body Image30:09 Rediscovering Toddler Confidence and Why It Matters34:32 How Parents Shape Confidence in Children45:08 Journaling as a Path to Self-Discovery48:28 Final Takeaways and Asha's Core ValuesThis episode is not just for you, it's for every girl in your life who deserves to feel strong, confident, and worthy. Share it with fellow mums, friends, or anyone who plays a role in raising or mentoring young girls. Together, we can empower the next generation to grow up with a healthier relationship with themselves and their bodies.Tune in now and be part of the change!

In this episode of the Powerful Project podcast, we dive deep into the art of goal setting as we head towards 2025.We cover tools and reflection points to help you look at the coming year with optimism and preparedness. We share personal stories and tips on how to set SMART goals—goals that are specific, measurable, achievable, relevant, and time-bound.From navigating fitness aspirations to financial planning, this episode emphasizes the importance of being bold in your ambitions while celebrating the wins, big or small, along the way.This episode is packed with motivational advice to ensure you make 2025 your best year yet. Tune in for a dose of inspiration and practical steps for achieving long-term success.00:00 Welcome and New Year Excitement00:49 Harnessing New Year Energy01:18 Setting Goals and Reflecting04:46 Personal Reflections and Achievements07:13 Importance of Reflection and Goal Setting12:25 SMART Goals Explained17:48 Tracking Progress and Goals22:57 The Challenges of Self-Comparison25:30 Dream Big and Unlock Your Subconscious28:12 Celebrating Wins and Overcoming Self-Criticism28:31 Following Your Passion32:37 Reflecting on Personal Achievements37:59 The Importance of Perspective and Deep Conversations39:37 ConclusionFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Navigating the Holiday Season with Balance and Self-CareIn this episode of the Powerful Project, we discuss strategies for maintaining health and well-being during the holiday season. We cover several topics, including the importance of ditching perfectionism, staying active with the minimal effective dose, staying hydrated, mindful eating, prioritizing sleep, managing stress with self-care, maintaining a strong immune system, planning ahead, setting realistic goals, and embracing joy. The discussion includes practical tips and personal reflections to help you busy girl enjoy a healthier and happier festive season without feeling overwhelmed or guilty.00:00 Welcome to the Powerful Project00:02 Navigating the Hectic Holiday Season01:23 Balancing Priorities During Festive Times02:38 Ditching Perfection and Embracing Flexibility04:30 Staying Active with Minimum Effective Dose06:42 Hydration Tips for the Festive Season09:48 Mindful Eating and Intentional Treats14:46 Prioritizing Sleep During Busy Times17:54 Managing Stress and Self-Care21:31 Maintaining Health and Immune System23:39 Planning Ahead for Balance26:26 Embracing Joy and Quality Time28:37 Conclusion and Next StepsFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Debunking Intermittent Fasting: Benefits, Myths, and Practical InsightsIn this episode of 'The Powerful Project,' we dive into the popular trend of intermittent fasting, breaking down what it is, the science behind it, and its impacts on fat loss, health, and vitality. They address various fasting methods, including the 16:8 and 5:2 protocols, and emphasise the importance of understanding caloric deficits and holistic health. A key discussion is centered on how intermittent fasting might affect men and women differently, particularly highlighting hormonal differences. We also share personal anecdotes and caution against adopting fasting practices without considering one's unique body needs and consulting healthcare professionals when necessary.00:00 Introduction to Intermittent Fasting01:23 Popular Fasting Protocols03:37 Scientific Insights and Studies06:20 Gender Differences in Fasting11:14 Practical Considerations and Personal Experiences19:28 Psychological and Social Impacts31:56 Conclusion and Final ThoughtsFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of the Powerful Project, the host is joined by Ness, a personal trainer with seven years of experience in the fitness industry. They discuss the journey to fitness, the misconceptions about financial stability in the fitness profession, and the various jobs Ness undertook before becoming a personal trainer, including working at a women's retreat in Bali. The episode focuses on women in fitness, encouraging training for longevity rather than quick fixes, and changing mindsets toward health and fitness. They also touch on personal growth through practices like breathwork, dealing with nervous system stress, and the importance of stepping out of one's comfort zone. Ness shares insights on organizing retreats, traveling while maintaining fitness routines, and laughter-filled gym anecdotes. The segment wraps up with discussions on gym etiquettes, overrated and underrated practices, and words of wisdom on long-term fitness goals. The conversations highlight personal empowerment, confidence building, and staying committed to one's fitness journey.00:00 Introduction and Guest Introduction01:11 Ness's Journey in the Fitness Industry03:06 Training Philosophy and Female Clients05:18 Breathwork and Nervous System Insights10:18 Event Management and Retreats12:38 Travel and Fitness Routines23:07 Fun Questions and Gym Pet Peeves27:08 Awkward Gym Encounter28:54 Powerlifting Mishaps30:48 Counting Challenges34:39 Gym Essentials and Snacks46:54 Building Confidence in the Gym52:36 Final Thoughts and WisdomJOIN US: https://events.humanitix.com/the-powherful-hikeFind Ness: https://www.instagram.com/ne_sss/LSKD - 15% offShop at LSKD use BUSYGIRL15-FPCREW for 15% offDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Staying Fit on Holiday: Realistic Tips and Personal StoriesIn this episode of the Powerful Project, we discuss strategies for maintaining fitness while on holiday. Key topics include setting realistic exercise goals, exploring local gyms, and incorporating various forms of physical activity into your travel routine. The conversation covers personal anecdotes from holidays, highlighting the importance of staying active for health and well-being, even when away from home. Practical advice is given on exercises that can be done with minimal equipment and how to adapt workouts to different environments. The episode encourages listeners to balance fitness with enjoyment and relaxation during their travels.00:00 Introduction to Exercising on Holiday00:12 Bee's Holiday Exercise Plans00:47 Exploring Gyms While Traveling01:38 Adjusting Workout Goals on Holiday02:48 Creative Exercise Strategies04:36 Maintaining Fitness on Longer Trips08:38 Gym Culture and Experiences Abroad16:15 Safety and Solo Travel Stories22:25 Final Tips and ConclusionFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of the Powerful Project, the host welcomes Taryn Williams, a women's mindset coach with a psychology degree specializing in body image.We explore the impact of societal 'shoulds' and external expectations on women's health and fitness behaviors, often leading to inconsistency and frustration. Tarryn highlights the significance of self-awareness, discovering personal values, and rejecting diet culture and rigid food rules. She promotes a personalized approach to health that respects individual motivations, enhancing overall well-being. The discussion delves into subconscious beliefs and emphasizes the necessity of curiosity, self-compassion, and setting healthy boundaries. Coaches are encouraged to support clients in finding their true desires without imposing their own standards.00:00 Introduction to the Powerful Project00:25 Defining Power and Confidence01:31 Challenging Diet Culture and External Rules02:55 Empowerment Through Personal Goals04:18 The Importance of Self-Awareness05:21 Coaching for Strength and Health08:36 The Role of Environment and Boundaries26:37 Understanding and Honoring Personal Values41:18 Overcoming the Motivation Myth41:56 Building Habits and Identity45:13 Balancing Rest and Effort49:34 Curiosity Over Judgment01:00:24 The Impact of Diet Culture01:05:26 Aligning Health Goals with Values01:13:52 Final Thoughts and TakeawaysMore from Tarryn: https://www.instagram.com/tarrynwilliams_coach/https://www.instagram.com/_opuswellness/Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of The Powerful Project, V and Kirsty dive deep into the topic of emotional eating and its connection with stress.They distinguish between physical hunger and emotional hunger, discussing how stress often triggers emotional eating. And they also cover healthy coping mechanisms like mindfulness, meditation, and physical exercise to manage stress. This episode also covers the importance of seeking professional help, like seeing a psychologist, and practicing self-compassion. They address maintaining balanced meals to help manage hunger, nourish and balance blood sugar to reduce the likelihood of emotional eating.00:00 Introduction to Emotional Eating00:17 Understanding Hunger vs. Emotional Eating00:55 The Psychology Behind Emotional Eating01:50 Common Triggers for Emotional Eating02:45 The Impact of Stress on Eating Habits03:12 Physical Stress and Its Effects04:07 Building Resilience to Manage Stress07:52 Strategies to Combat Emotional Eating18:45 Mindfulness and Meditation Techniques23:32 The Role of Physical Activity in Stress Relief24:38 The Power of Boxing for Stress Relief25:45 Emotional Release Through Physical Activity28:10 Managing Stress as a Personal Trainer33:38 The Importance of Setting Boundaries37:15 Self-Compassion and Emotional Eating41:59 Seeking Professional Help and Final ThoughtsFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

From Powerlifting to Cardio: Embracing New Fitness ChallengesIn this episode of the Powerful Project, hosts discuss their fitness journeys and recent changes in training routines. Reflecting on their past powerlifting competition, they share their newfound appreciation for cardio and introduce their new goals, such as participating in a high-intensity High Rocks event and preparing for a 12K run. They also delve into their changing relationship with running, overcoming past negative associations, and the importance of finding balance, variety, and community in fitness pursuits.00:00 Welcome and Life Update00:28 Embracing Cardio and New Challenges01:29 Discovering Hyrox02:12 Training for Hyrox03:27 Hyrox Event Details04:35 First Hyrox Experience06:38 Running Journey and Reflections08:55 Revisiting Running and Fitness Goals12:13 Balancing Strength and Cardio16:13 Natural Running Ability18:10 The Importance of Strength Training for Runners18:29 Challenges of Transitioning Between Sports19:07 Learning and Playing Netball19:44 The Impact of Sports on Joint Health20:38 Personal Sports Experiences and Reflections24:21 The Social Benefits of Team Sports27:59 Finding Your Third Place30:04 Exploring New Fitness Challenges31:15 Conclusion and Call to ActionFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of The Powerful Project, we dive deep into the importance of nutrition for strength training, focusing on what to eat before and after workouts.We cover what types of foods are important to prioritise for muscle building and recovery.We give you practical food recommendations, meal timing suggestions, and discuss if supplements are important to have around your workouts. We also cover what to focua on with your nutrition for morning and evening training sessions, and the importance of hydration.This episode is a guide for anyone looking to optimise their nutrition to maximise their results from strength training.00:00 Introduction to Nutrition for Strength Training00:39 Understanding Macronutrients01:01 Importance of Protein01:53 Choosing the Right Protein Sources04:03 Carbohydrates and Their Role05:55 Timing Your Meals Around Workouts08:17 Common Mistakes and Best Practices18:27 Supplements: The Final Touch22:26 Hydration and Final Tips23:25 Conclusion and TakeawaysFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Building Resilience Through Strength TrainingIn this episode of the Powerful Project, we discuss how strength training can significantly contribute to building resilience in various aspects of life.We share personal stories about overcoming shyness and physical limitations through consistent training at the gym. This episode emphasises the mental and emotional benefits of strength training, highlighting how the discipline and confidence gained in the gym can translate to tackling life's challenges, from social interactions to career goals.We  also discuss the importance of showing up, pushing comfort zones, and developing a resilient mindset.We encourage you to apply the same principles of resilience from your own training routines to other areas of your lives.00:00 Introduction to Building Resilience00:54 Personal Journeys in Strength Training02:10 Defining and Embracing Resilience03:28 Overcoming Challenges Through Strength05:38 Practical Applications of Strength Training10:59 Mental and Emotional Resilience15:24 Resilience in Everyday Life22:15 Conclusion and Final ThoughtsFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Overcoming Food Challenges with Dietitian Nina: ADHD, Hormonal Influences, and Sustainable NutritionIn this insightful episode of the Powerful Project, the host welcomes Nina, a dietitian specializing in binge eating disorder, disordered eating, and ADHD. Nina shares her personal journey with food and her late ADHD diagnosis, highlighting the intricate relationship between ADHD, eating behaviors, and body image. The discussion explores coping strategies for ADHD-related eating issues, sensory preferences, and the impact of hormonal fluctuations on diet. Listeners receive practical advice on maintaining a healthy relationship with food, the importance of regular eating intervals, and understanding the menstrual cycle's effects on diet and exercise. Emphasizing self-compassion and proactive solutions, this episode encourages listeners to tackle their unique food challenges and improve their overall nutrition. Follow Nina on Instagram for further resources and motivational insights.Episode Highlights:00:00: Introduction to the Powerful Project00:03: Meet Nina: Dietitian and Nutritionist00:20: Discovering Nina's Work and Connection01:15: What Does Being Powerful Mean?02:51: Nina's Journey: From Dieting to Nutrition05:55: Understanding ADHD and Its Impact09:41: Challenges and Strategies for ADHD25:20: Visual Learning and Coping Strategies40:11: Creative Approaches to Fitness Motivation41:01: The Power of Rewards in Habit Formation42:28: Analog Tools for Habit Tracking47:14: Overcoming Logistical Barriers to Exercise01:03:35: The Impact of Hormones on Fitness and Eating Habits01:10:43: Final Thoughts and EncouragementFind Nina here: https://www.instagram.com/nina.binge.adhd.nutrition/Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

We know you are a busy girl getting through your day! But rushing out the door and grabbing only a coffee in the morning without food is not the best start to feeling your best.In this episode, we share why it is important to have a balanced meal in the morning, and not just rely on caffeine to get through.From avoiding blood sugar crashes, and keeping sustained energy through the day, to making sure we are getting in enough nutrients, our simple morning habits play a huge role in how we feel for the rest of our day and in our lives!Join us as we navigate through practical strategies and delicious alternatives to empower women to fuel their mornings properly and thrive throughout the day. (Don't worry we aren't saying to give up coffee!)Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powerful Project: Your Go-To Spot for Real Talk on Women's Fitness and Health Goals!In this episode, we tackle the big myth: thinner means healthier. Join us as we dive into why it's crucial to focus on health rather than just appearances. We'll share personal journeys that challenge the conventional pursuit of the ideal body through restrictive diets and excessive workouts. Discover why compliments about physical looks can do more harm than good and how societal standards can skew our self-worth.00:00 Introduction: Why This Matters for Every Woman00:43 Debunking Myths: Thinness ≠ Health00:55 Redefining Praise: Celebrate Achievements, Not Just Looks01:20 Heartfelt Stories: Real Women, Real Experiences05:55 Why Body Composition Matters More Than Weight09:25 Health Over Numbers: Focusing on Well-being, Not Scales09:59 The Perils of Unrealistic Fitness Goals and Body Dysmorphia13:28 Body Positivity: Cultivating a Healthy Mindset15:59 The Lean Trap: What We're Really Striving For16:12 When Lean Goes Too Far: The Visual and Physical Impact16:53 Reflecting on Our Body Image Histories17:31 The Health Illusion: When Being Lean Means Being Unhealthy18:01 Bodybuilding's Untold Story19:16 Beyond the Body: Mental Health and Social Connections19:37 The Hidden Dangers of Poor Nutrition21:35 Undernourishment: Recognizing and Avoiding the Risks27:45 Cultivating Lifelong Healthy Habits29:20 Celebrating Body Diversity: Loving Our Bodies at Every Shape and SizeFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

How do you choose between focusing on being a gym girl getting strong, or a cardio girl getting fit?If you've listened to social media lately it seems like you have to choose one or the other! However, both can co-exist, you just need to be more conscious of how you do it!In this episode we chat about how you can find a routine and plan for your strength and cardio in your life to improve your strength and your fitness!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Many of us use social media daily, but don't realise how these apps may be affecting our mental health, body image and the way we socialise.In this episode we discuss how to become aware of the way that you use these apps and how they may be affecting your mental wellbeing and how you can be in control of your online world.The instagram accounts we mentioned in this episode:whitneysysimmonsemilyhackettfitemilyskyefitjamessmithptdenaemercerthe.holistic.psychologistsharellegrantdemi.rose.allwayhayleymorris3 (Me vs Brain)Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

From Red Flags to Green Flags: Mastering the Dos and Don'ts in Fitness, dive deep into 'The Powerful Project' where we spill all the tea on navigating the fitness world! This episode is like your ultimate guidebook, shining a light on those sneaky red flags like overdoing it at the gym, crash diets, and those too-good-to-be-true weight loss shortcuts. But it's not all cautionary tales – we're also highlighting the green flags that mean you're on the right track, think sustainable workouts, eating in a way that fuels your body, and embracing the fitness journey with a big ol' smile. And let's not forget those beige flags – those little things that aren't necessarily make or break but definitely worth knowing about. From chatting about the real talk on injuries to why sometimes, taking it easy is actually the way to go, we're dishing out everything you need to know to make your fitness journey work for you!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Navigating Through Anxiety, Burnout, and the Journey of Self-DiscoveryJoin us for a profound exploration into the realms of anxiety, burnout, and the transformative path of self-discovery with holistic therapist Sheena Schuy. Sheena delves into the critical aspects of self-awareness, self-acceptance, and the significance of identifying one's personality type. Discover how individual responses to stress are deeply influenced by personality, and gain insights into how past experiences and core values forge our true selves. This episode sheds light on the impact of mental health issues, such as anxiety and burnout, on personal and professional relationships, offering a comprehensive understanding of their roles.Sheena provides invaluable advice for navigating the challenges of anxiety, emphasizing the crucial role of maintaining a regulated emotional state for enhancing personal interactions and overall well-being.Episode Breakdown:00:00 | Introduction: Unveiling Authenticity01:18 | Deciphering Personality Types03:12 | Embracing the Quest for Self-Discovery03:45 | Authenticity's Influence on Business Dynamics05:38 | A Personal Narrative on Anxiety and Burnout07:33 | Dissecting Anxiety, Stress, and Burnout10:47 | Confronting Burnout: Causes and Solutions14:25 | The Prism of Personality Types23:32 | Actionable Guidance for Personal Growth26:49 | Self-Reflection Through Visualization27:43 | Cultivating Gratitude and Positivity28:17 | Anxiety's Effect on Perception29:32 | Challenges Faced by High Achievers30:13 | Positive Mental Reconditioning31:53 | Embracing Mindfulness and Visualization33:32 | Navigating Your Emotional Boundaries38:48 | Emotional States and Relationship Dynamics46:29 | The Essence of Close Relationships53:23 | Analyzing Various Anxiety Types55:37 | The Importance of Seeking SupportTune in for an episode filled with practical advice, deep insights, and transformative strategies to help you understand and manage anxiety, navigate the complexities of burnout, and embark on a fulfilling journey of self-discovery and personal growth.You can find Sheena here: https://www.instagram.com/sheena.holistic.therapisthttps://savasanacollective.com/homeFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of 'The Powerful Project' podcast, we dive deep into the art of reflection and discover how it can revolutionize your journey towards wellness, strength, and personal growth. Why Every Moment Counts: Learn how setting realistic goals isn't just about the destination but enjoying the path you're on. Discover the beauty of being present and how practicing gratitude can significantly uplift your well-being.Celebrate Your Strengths: Uncover the power of acknowledging every win, big or small. This episode delves into why recognizing your achievements is crucial for your personal and professional growth, offering a fresh perspective on overcoming obstacles and mastering new skills.Cultivate Your Inner Sanctuary: Amidst the hustle, find out how to create peaceful moments for yourself every day. Whether it's through a quiet morning routine, a reflective walk, or a meditative workout, learn to carve out space for introspection and gratitude in your busy schedule.Embrace Your Unique Journey: Break free from the comparison trap and embrace your individual path. This episode encourages you to set and celebrate realistic goals, tailored to your life and aspirations, ensuring you stay motivated and focused on what truly matters to you.Nurture Your Body and Soul: From discussing the role of intention in achieving fitness goals to the importance of disconnecting and embracing stillness, this episode is a treasure trove of insights for women dedicated to their wellness and strength training journey.Join us for an episode that not only motivates but provides practical advice on living a more reflective, grateful, and joyful life. Perfect for the woman on the go, 'The Powerful Project' offers the inspiration and tools you need to turn every day into an opportunity for growth and happiness. Don't miss out on this life-changing episode—tune in, transform your routine, and start celebrating your wins, both in and out of the gym.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Losing fat is one of the number one goals we hear from women on their fitness journey as Personal Trainers.This is absolutely great that women want to feel good in their skin! But it is also important to know that doing a fat loss phase is challenging, and you need to be set up to go into one, and also have a very solid reason why.We focus on sustainable fat loss, and an approach that involves working on building habits and working exercise, nutrition and mindset together. This means there are also some check boxes we need to check before someone wants to go into a fat loss phase (and doesn't just fall on and off the diet bandwagon!)Listen to this episode as we share the key aspects you need to know about focusing on fat loss, and whether it should be your number one priority right now!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

What separates goal achievers from dreamers? It's not just about the goals but the approach. Learn how to reflect on your past year, find gratitude in both victories and lessons, and align your goals with your true self.In this episode we are discussing how to set goals that you will actually achieve!Discover the art of setting meaningful and achievable goals. Whether it's improving fitness, enhancing work performance, enriching relationships, or excelling in academics, we dive into techniques that transform ambitions into reality.This episode is not just about setting goals; it's about moving forward, breaking cycles, and embracing a mindset of growth and gratitude. Tune in for a transformative experience that prepares you for a successful 2024!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

The Powerful Project: Exploring Mindset, Emotional Intelligence and CommunicationIn our latest episode, we're thrilled to feature Breanna May, an incredible coach renowned for her expertise in mindset, emotional intelligence, leadership, and communication. With a rich background as a high school teacher and degrees in communications, journalism, and law, Breanna offers invaluable insights into life skills often overlooked in traditional education.This episode is a goldmine for women committed to personal growth and setting ambitious goals for the new year. Breanna delves deep into the essentials of building self-trust, mastering emotional intelligence, and honing effective communication skills. Her discussions are a blend of personal anecdotes, professional expertise, and actionable advice, making complex topics relatable and easy to understand.As we navigate the intricacies of "shadow work," Brianna enlightens us on the profound impact our inner beliefs and non-verbal communication have on our personal and professional relationships. Her practical tips on reshaping our belief systems and enhancing our communication skills are not just transformative; they're essential for anyone looking to make 2024 their most empowering year yet.Whether you're a seasoned professional, a budding entrepreneur, or someone embarking on a journey of self-discovery, this episode offers a wealth of knowledge. Brianna's approach to tackling common issues faced by women, such as balancing career and personal life, understanding the language of the new generation, and overcoming the shadows of judgment and self-doubt, is both refreshing and deeply impactful.Join us for an hour of engaging conversation that promises to leave you inspired and equipped to take on the new year with confidence. Let's embrace the power of mindset, emotional intelligence, and effective communication to unlock our full potential!02:20 Building Self Trust03:13 Brianna's Journey: From Teaching to Personal Development06:41 The Impact of Fitness and Personal Development16:55 The Importance of Emotional Intelligence and Communication28:15 The Role of Parents in Shaping Children's Mindset30:41 The Impact of School Experiences on Self-Perception33:59 Passion and Purpose in Work34:52 Understanding Emotional Intelligence35:03 The Art of Communication36:17 The Power of Non-Verbal Communication36:38 The Impact of Communication in Business37:25 The Role of Communication in Building Relationships37:51 Adapting Communication Style to Different Audiences38:07 Understanding the Language of the New Generation38:44 The Importance of Mindset in Communication39:57 The Evolution of Personal and Business Identity40:14 Understanding and Changing Beliefs40:38 The Role of Mindset in Personal Growth41:30 The Impact of Caregivers on Our Mindset42:03 The Importance of Updating Our Mindset44:45 The Power of Contradiction in Personal Growth44:56 The Power of Accepting Contradictions in Ourselves47:31 Exploring Shadow Work55:53 The Role of Beliefs in Communication01:00:24 The Power of Communication in Understanding Others01:02:09 The Impact of Judgement on Our Shadows01:02:33 Understanding the Power of Triggers in Shadow Work01:02:33 The Power of Triggers in Understanding Our Shadows01:04:09 Conclusion: The Power of Mindset, Communication, and Shadow WorkFind Breanna here: https://www.instagram.com/iambreannamay/Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Exercise is so incredible for your body, and it also equally helps your mind!In this episode, we chat about the many advantages of exercising for your mental health.It is important to not be solely driven by physical appearance-related goals in your exercise routine. And it's important not to give up on your efforts just because you don't see obvious changes in body composition. Otherwise, you might overlook the many  other benefits, including improvements in mood, focus, brain function, sleep, social interactions, and self-esteem.Whether you're a gym regular or just starting your wellness journey, you'll learn so much about the mental health benefits of movement.This episode might be the one that inspires your next workout! Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this  episode, we delve into the captivating world of powerlifting with our guest, Callan Gibbons. Discover how his fitness journey began, transforming from a battle with confidence issues to an awe-inspiring road towards powerlifting excellence. Callan opens up about overcoming major setbacks, including injuries and mental challenges, that shaped his path.Join us as Callan recounts his impressive experience competing at the world level in powerlifting. He shares the double-edged sword of achieving significant goals and the subsequent loss of identity, drive, and purpose he faced. This episode also highlights the importance of making training enjoyable and the benefits of experimenting with new sports and training approaches.We dive into the complexities of managing expectations, both personal and from others, and the reality of sometimes letting people down. Callan gives us an inside look at the dynamics of powerlifting competitions, including the unique aspects of training and preparation for both men and women.Beyond the weights, Callan shares his approach to nutrition, offering insights into his eating habits, meal preparation strategies, and the value of simple, basic foods. He also reveals some of his personal quirks and habits that have become an integral part of his powerlifting journey.This episode is a must-listen for anyone interested in powerlifting, personal growth, and overcoming life's obstacles. Tune in to hear Callan Gibbons' remarkable story and the lessons he's learned on his journey to the top.Follow Callan:https://instagram.com/callangibbons?igshid=OGQ5ZDc2ODk2ZA==Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

As women, we have been conditioned by society, media and interactions with others to be critical of our bodies since a young age. This constant judgment can lead women to have negative body image, self-critical thoughts and low self-confidence.So today we are sharing the concept of body neutrality. Beginning to see your body in a neutral light can be very powerful to help you become more accepting of your body, and so it no longer consumes your every thought! In this episode we would love to share what body neutrality is, how it can help with body image, our personal experiences and ways you can practise it!Follow us on socials for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!Support the showFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

If you are someone with a busy lifestyle this means you don't always have the time or energy to spend hours in the kitchen cooking food. But this doesn't mean you can't still eat well and hit your goals.In this episode, we will share some of the ways we still make meals when we are busy, that are convenient, quick and easy, but also still nourishing.Follow us on socials for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode we will share will you how to get out of a fitness funk!If you're feeling unmotivated, and it's been a few weeks (or months!) that you have felt out of routine with your exercise habits, we will share our tips on how to get back on track.

In this Episode V is sharing her own personal story about her journey with building muscle, gaining weight and finding self acceptance. She talks about her  journey with body image issues, weight cuts, and dieting struggles. Kirsty takes the lead, interviewing her about the struggles of her weight cut experiences, the challenges faced while gaining weight, and her path to finding  balance again. From the highs and lows of powerlifting to the self-love journey, self-care, and body acceptance, listeners are invited to delve deep into managing expectations from society and embracing ever-evolving bodies. Tune in to resonate with lessons learned, personal growth, and the quest for self-acceptance.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Tune in to our latest episode as we delve deep into the intricate world of self-talk. Our inner dialogue, constantly buzzing in our minds, has profound effects on our emotions, actions, and overall wellbeing. But how can we harness it for personal growth?Understanding Self-Talk: Grasp the essence of self-talk and its transformative role in our daily experiences.Cheerleader vs. Inner Mean Girl: Meet the two dominant voices inside our heads. Celebrate the cheerleader's affirmations while learning to challenge and redirect the inner mean girl's narratives.The Double-Edged Sword: Explore the positive reinforcement and the self-sabotaging dangers that these internal voices can bring.Optimism & Its Shadows: How can we strike the right balance between being hopeful and not veering into negativity?Strategies Revealed: Master techniques to transition out of fight or flight mode, ensuring a grounded, calm response to stressors.Decoding Feedback: Discover the art of processing feedback constructively, without undermining your self-worth.Identity & Self-Talk: Reflect on how our sense of self shapes, and is shaped by, our inner dialogue.Becoming Self-Aware: The importance of introspection and understanding our inner narratives.Embracing Neutrality: Sometimes, it's okay not to swing emotionally. The power of staying centered.Communication is Key: Realize how positive self-talk can revolutionize our interpersonal relationships.Moving Past Perfection: Unravel the pitfalls of the 'all or nothing' approach and celebrate incremental progress.Control Within Reach: It's not about controlling every situation but focusing on what's within our power.This episode promises to enlighten, empower, and transform your relationship with the voice inside your head. Whether it's taming the mean girl, amplifying the cheerleader, or finding that perfect balance, we've got insights and actionable strategies for you. Dive in and redefine your self-talk for a brighter, balanced life. Share, subscribe, and join our self-talk revolution!

Welcome to The Powherful Project!This episode is all about understanding if you are working hard enough in the gym.When doing a workout it is important to how much to push the exercises to build muscle and strength and create "tone", shape and definition. Train too hard and you risk burnout, injury and plateaus. Train too lightly and you won't see much progress.We will share with you tools you can use to rate your training difficulty, and also what you should be looking out for in your body to make sure you are training at the right intensity.Make sure to take note of what you learned, and we would love it if you share it with us!Follow us on socials for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this Episode we're diving deep into the world of pre and postnatal fitness with Brooke Turner. Juggling the responsibilities of motherhood with the demands of physical fitness is no small feat, especially when you're a mum of three! Whether you're expecting, recently given birth, or you're a seasoned mum looking to get back into the swing of things, this episode promises a wealth of knowledge.

In this The Powherful Project Episode, we sit down with Shiree, a Cosmetic Nurse Practitioner,  who has ventured into the vibrant world of skincosmetic nursing. From the intricacies of urinary health to the transformative power of injectables, Shiree provides a unique lens into the ever-evolving realm of healthcare and aesthetics. We delve deep into women's health, unraveling the complexities of menstrual journeys, endometriosis, and the delicate balance of hormones. Shiree also sheds light on the often-overlooked aspects of general practice and the dynamics between health practitioners. Touching upon the essential need to slow down in our fast-paced world, we discuss the very real concerns surrounding adrenal fatigue and the importance of rest and rejuvenation. As an integral part of the renowned Glowestheticsperth and Yoni Health Clinic, Shiree offers invaluable insights into the future of aesthetic medicine and holistic health. Whether you're curious about the world of cosmetic nursing, grappling with menstrual issues, or simply seeking a deeper understanding of women's health, this episode promises a wealth of knowledge. Join us on this journey as we uncover beauty beyond the surface.Check out Shiree's workGlowestheticsperthFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode we update you on where we're currently at in our lives, Kirsty has just come back from her Europe holiday with some news, and V is preparing for her upcoming powerlifting competition!We also discuss how important it is to focus on your goals for you, not the expectations of others.Learning to intrinsically (internally) choose your goals, rather than being extrinsically (externally) pressured can be the secret to feeling purposeful and fulfilled when setting goals and targets for your health, fitness and life.Follow us on socials for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Are you feeling stuck, lost, or uncertain about the direction of your life? The Powherful Podcast presents a motivational episode with Demi Rose Allaway, a renowned personal development coach and actress. Demi shares invaluable insights into identifying your values, taming your ego, and harnessing the power of visualisation to unlock your full potential.We discuss the pitfalls of being overly busy, the consequences of being out of alignment, and how to identify and exit relationships that no longer serve you. Demi offers practical strategies for connecting with your deeper self, enabling you to uncover what you truly want in life.More than just ideas, this episode aims to provide the tools and inspiration to spark courage, cultivate self-belief, and ignite action. With Demi's guidance, discover how to step beyond limiting beliefs and tap into the life of your dreams.Join us for an insightful conversation that explores the complex relationship between personal happiness, work satisfaction, and healthy relationships. This podcast promises to challenge, inspire, and shift your mindset, providing the motivation you need to start taking charge of your life today.Want to stalk Demi? You can find her on Insta @demiroseallaway Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powherful Project!This episode is all about being Healthy and Hustling and we will give you tools to optimising Your Busy Lifestyle. A guide for high-achieving women juggling health and hectic schedules.First we will cover why maintaining health amid busyness is crucial for productivity and well-being. Then we will focuses on time management strategies and practical tips to carve out time for health.From there we will explore how to incorporate regular exercise into your packed routine, followed by maintaining a nutritious diet when time is scarce, offering quick, healthy meal ideas.To finish off, we stress the significance of self-care and stress management techniques suitable for busy lifestyles. And lastly  discusses the role of a supportive community in sustaining health amidst busyness.Join us for insights on striking a perfect balance between your health and busy lifestyle. Tune in now!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to the Powherful Project! Dive into another insightful episode as we delve into the nuanced topic of eating for health versus eating for weight loss, and explore the possibility of achieving both. Unravel the secrets of how the foods we eat can affect our health, fitness levels, and weight, and how we can leverage this understanding to reach our individual health goals.In this episode, we place a special emphasis on nutrient-dense foods and the importance of prioritizing whole, unprocessed foods that are not only packed with essential nutrients but are also low in calories. We also cover the often-overlooked yet pivotal topic of portion control, discussing practical strategies to manage calorie intake without compromising on nutrition.One of the key concepts covered in this episode is the concept of calorie intake and its relation to fat loss. We explain how creating a calorie deficit can lead to weight loss, and how to do it without compromising on nutritional requirements. Additionally, we underscore the importance of staying hydrated for optimal body functioning and appetite control.Join us for a deep-dive into these essential topics, as we empower you with the knowledge and strategies to make the most informed choices about your diet and exercise regimen. Listen in to discover how to balance eating for health and eating for fat loss, ultimately leading you to a sustainable, healthier lifestyle. Tune in now!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

New Season, New Strength: Conquer Winter with a Healthy You!This episode explores how to stay on track with colder mornings, drawing from both Australian and German fitness and health philosophies to offer unique perspectives. We share actionable tips to motivate you out of bed on frosty mornings, and help you set and achieve exciting new fitness goals.Discover new activities to try this winter, as well as embracing changes in diet that align with the season's produce. Sickness can sometimes sneak up on us during the chillier months. We discuss the significance of self-compassion, listening to your body, and knowing when to rest. We will guide you on how to ease back into training after a break, ensuring you stay strong and healthy.This episode emphasizes the nourishment of winter foods and offers tips on maximizing the benefits of each season, with a focus on winter. Discover the beauty of winter's quiet time and how you can use it to engage in new hobbies, get crafty, and enjoy personal growth.This episode is a comprehensive guide to staying strong, motivated, and healthy during winter. Tune in to be inspired and stay committed to your health and fitness goals, no matter the weather.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powerful Project.In this episode, we dive deep into the coveted subject of glute growth – a key aspect of strength training that can transform not just your physical health, but also your self-confidence. We kick off with a fun yet informative comparison between fit jeans and Freddie jeans. If you've ever struggled to find the perfect pair that accommodates and celebrates your powerfully build glutes, this segment is for you.We balance the scales by discussing the pros and cons of having well-developed glutes. Yes, they can make your jeans look fabulous, but what are the challenges and how can you overcome them? We've got you covered.Get your notepad ready as we share exclusive training tips for glute growth, focusing on progressive overload and exercises to strengthen the oft-neglected glute med. We also touch on the vital link between your glutes and common complaints of knee and hip pain, providing solutions to keep your workouts pain-free.Finally, we dissect the promises of 6-week glute building programs. Are they the holy grail of booty gains, or just too good to be true? Tune in to find out.Whether you're a gym veteran or just starting your journey to becoming a stronger, more powerful you, this podcast will equip you with the knowledge you need to develop your glutes effectively and sustainably.Subscribe to The Powerful Project and join our community of strong women who are rewriting the rules of fitness and empowerment.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Throughout the episode, we delve into the importance of setting personal goals when it comes to exercise. We discuss how having a clear vision of what we want to achieve can provide us with direction, focus, and a sense of purpose. We also examine the remarkable changes in attitude towards exercise that many individuals experience on their journey to a healthier lifestyle. We explore the factors that contribute to this shift, such as finding the right form of exercise, discovering the joy in movement, and experiencing the physical and mental benefits that come with an active lifestyle.We also share our personal experiences in finding motivation to exercise. And discuss the strategies we have employed to stay committed.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to the Powherful Projecte, where we are joined by guest Sophie, a personal trainer and who shares her journey of self-discovery and body positivity. In this episode, we cover a wide range of topics, from the importance of asking questions and getting second opinions from GPs, to understanding your own body and menstrual cycle.Sophie shares her personal story of overcoming eating disorders and body image issues, and how she transitioned from being afraid of bodybuilding to becoming a successful personal trainer. We dive deep into topics such as period loss and menstrual cycles, tracking macros and flexible dieting, and the dos and don'ts of living a healthy lifestyle.Sophie stresses the importance of nailing the basics and getting a coach, while also warning listeners that being a bodybuilder does not automatically make someone a good coach. We also discuss the struggles of reverse dieting and the dangers of over-identifying with your struggles instead of seeking help and solutions.We also touch on endometriosis and the role that exercise plays in helping to cope with depression as well as good vs bad food and cancel culture. Sophie offers advice on dealing with criticism and expressing unpopular opinions.To wrap things up, we touch on the benefits of period tracking apps and the importance of knowing your body. This episode is jam-packed with insights and practical tips for living your best and healthiest life. Tune in to hear from Sophie May and join the conversation!Find Sophie here: https://www.instagram.com/sophiemayfitness/Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powherful Project!Habits are actions or behaviors that we do repeatedly, often unconsciously, and they play a significant role in shaping our lives.Around 40% of our daily actions are habitual, so incorporating habits that help move you towards the person you want to become is very important to making progress!In this episode, we will discuss how to create new helpful habits, break harmful habits, and set minimum standards in your routine for your health, wellbeing and self development.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powherful Project!In this episode, we explore the concept of a growth mindset versus a fixed mindset and how it can impact your personal and professional success.We discuss the benefits of a growth mindset and how it can help you overcome obstacles, reach your goals, and achieve success in all areas of your life. We also talk about the common challenges women face, such as imposter syndrome, perfectionism and how embracing a growth mindset can help you overcome these barriers.We share practical tips and tricks that you can use in your day-to-day language and habits to shift out of a fixed mindset and cultivate a growth mindset that will help you thrive. You'll learn how to embrace challenges and failures, develop a positive self-image, and develop a mindset of resilience and determination.Whether you're navigating your career, relationships, or personal growth, this episode is for you. Tune in to learn how to embrace a growth mindset and unlock your true potential.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to the Powherful Project! In this episode, we're thrilled to have Amanda Bisk, a former pole vaulter, as our special guest. Amanda is a certified yoga and pilates instructor, coach, and runs an amazing online community called Fresh Body Fit Mind.In this episode, Amanda shares her personal journey of self-discovery and how she learned to let go of her athlete identity and embrace her new strengths. She also dives into the benefits of yoga, slowing down, and mindfulness, and how these practices can improve your mental and physical well-being.As a vegetarian, Amanda also shares her insights on the benefits of a plant-based diet and how it can improve your health and fitness goals. Whether you're a seasoned yogi or just starting your wellness journey, this episode is packed with inspiration and practical tips to help you live your best life.We are also covering the importance of movement as you get older and some general fun banter. Tune in to this episode & learn from Amanda Bisk, Kirsty & V how to take your health and wellness to the next level.You can find Amanda here: @AmandabiskFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Today we are joined by the incredible Faye Sheridan a Women's Integrative Health Practitioner & Menstrual Cycle Educator as well as an incredible human overall with an awesome journey!We cover everything from - Tracking your menstrual cycle - Ovulation- Femtek- Oura Ring- Coming off the Pill- Contraception Pill pros & cons - Gut Health - Blood work- Bikini Competition- Dieting - Bowel Movements & so much more You can find out more about Faye & Cycle Sisters here: https://www.instagram.com/fayesheridan_/?hl=enhttp://cyclesisters.com.au/https://www.instagram.com/_cyclesisters/?hl=enFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powherful Project!We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.In this episode we are interviewing Brianna, V's mindset coach.We discuss:- Stepping into your power- How Bri stepped into her role and followed her passion- How to start new things - How to overcome challenges - Benefits of discomfort - Timeline-therapy- Coping strategies You can stalk Bri here: @brianasorgiovanniFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powherful Project!We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.In this episode we are discussing what we wish we knew about nutrition at the start of our journeys that would have saves us so much time and unhealthy behaviours with food! Let's debunk some common nutrition myths and misconceptions.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powherful Project!We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.In this episode we are discussing how you can manage stress, share our personal journeys of overwhelm and how we have learned to deal with stress and self pressure.Follow us on socials for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powherful Project!We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.In this  Episode we will show you how to nail your Nutrition Foundations. We want you to stop focusing on the details and 1%ers and really establish a strong base to succeed and get you out of the diet mentality. Follow us on socials for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powherful Project!We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.In this episode we are discussing how to actually change behaviours, self talk and why the way you speak to yourself is so important. This will help you set yourself up for success and ensure the new year resolutions will actually get actioned and are not just empty promises. No more New year new me BS, lets take action!Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!