Want to be coached by us? Join the waitlist for out next intake at www.fitfemaleproject.com or send us a DM on Instagram @fitfemaleproject
Chapters
00:00
Introduction and Check-In
03:10
Maintaining Consistency and Making an Impact
06:25
Signing Up for the Next Round
08:31
Addressing Weight Fluctuations and Making Adjustments
11:34
Staying Motivated and Embracing Flexibility
13:12
Deloading and Managing Workouts
15:02
Creating Simple and Healthy Dinner Options
25:09
Dealing with Low Energy and Snacking
27:40
Finding Cardio Workouts at Home
29:03
Addressing a Hernia and Sugar Intake
32:44
Celebrating Wins and Supporting Each Other
If you are a peri or post-menopausal woman then this episode is for you.
Do you feel like you are trying everything but your progress has slowed now you have entered this phase of your life? We can help you!
We chat about the impact that menopause has on weight gain, as well as its effects on mood, sleep, and energy levels. We discuss the benefits of exercise in managing menopause symptoms and maintaining muscle mass and metabolism.
If you feel like you need support and want to join our next 6-week project then visit our website today www.fitfemaleproject.com or send us a DM on instagram @fitfemaleproject. We love hearing from you!
Chapters
00:00
Introduction and Importance of Menopause
01:08
Lack of Education and Support in the Past
03:41
Impact on Mood, Sleep, and Energy
05:02
Taking Action and Seeking Support
06:18
Exercise and Its Benefits
07:15
Maintaining Muscle Mass and Metabolism
08:13
Supporting Independence and Quality of Life
08:29
Longevity and Aging Well
09:26
Positive Outlook on Aging
10:29
Importance of Coaching and Support
11:42
Approach to Nutrition and Diets
13:11
Energy Balance and Weight Loss
14:52
Importance of Community and Accountability
Do you want to know what we do at Fit Female Project and how we can help you?
If you like what you hear in this episode then get in touch with us today. You can DM us on instagram if you want a chat @fitfemaleproject, or join the waiting list for our next intake at www.fitfemaleproject.com.
Want to be coached by us? Join the waitlist for our next intake on our website www.fitfemaleproject.com or send us a DM on Instagram @fitfemaleproject
00:00
Chelsea's Failed Proposal
03:08
Weight Loss Plateau
06:07
Managing Diet on a Holiday
08:51
Weight Loss Plateau and Calorie Adjustment
10:17
Milk Options and Bread Choices
13:17
Exercise Frequency and Alcohol Consumption
19:30
Overcoming Weight Loss Struggles
20:21
Working Out and Tracking Food
21:21
Staying Accountable and Making Progress
22:38
Finding Solutions for Busy Lives
23:37
Overcoming Challenges and Building Confidence
24:07
Managing Breakfast and Snacking
25:09
Managing Depression and Mental Health
26:25
Taking Small Steps and Focusing on Daily Wins
27:07
Balancing Ready Meals and Whole Foods
28:14
Enjoying Fruit and Making Simple Diet Tweaks
29:12
Simplifying Meal Choices for Stressful Times
30:06
Focusing on Whole Foods and Portion Control
36:14
Understanding Calorie Deficit for Weight Loss
39:09
Reframing Portion Control and Enjoying Food
40:44
Closing Remarks and Next Intake
Want to be coached by us? Join the waitlist for our next intake on our website www.fitfemaleproject.com or send us a DM on instagram @fitfemaleproject.
In this episode, Maz and Chelsea discuss the different phases of life that women go through and the challenges they face. They cover topics such as career-driven women, trying to conceive and pregnancy, postpartum challenges, busy moms, menopause, and the importance of getting help. They provide solutions and advice for each phase, emphasising the need for self-care and support from others. The conversation highlights the importance of understanding and addressing the unique struggles women face at different stages of their lives.
Chapters
00:00
Introduction and Weekend Recap
03:33
Different Phases of Life and Challenges
05:05
Career-Driven Women
08:04
Trying to Conceive and Pregnancy
10:19
Postpartum Challenges
14:20
Busy Moms
28:09
Importance of Getting Help
29:32
Conclusion
Want to be coached by us? Join the waitlist for our next intake on our website www.fitfemaleproject.com or ask us for help on instagram @fitfemaleproject
Chapters
00:00
Introduction and Exciting News
03:27
Q&A: Shoes for Strength Training
05:26
Q&A: Sticking to Three Meals a Day
07:10
Q&A: Plateau in Upper Body Weights
08:53
Q&A: Eating Three Meals a Day
10:36
Q&A: Navigating Food-Related Events
12:20
Q&A: Choosing Weights for Different Exercises
14:35
Q&A: Being Kind to Yourself
19:33
Q&A: Increasing Protein without Adding Calories
20:26
Q&A: High Protein, Low Carb Rationale
22:00
Q&A: Home Workouts vs Gym Machines
23:28
Q&A: Protein Bars and Protein Powder
25:07
Q&A: Weighing Food Before or After Cooking
26:24
Q&A: Falling Short of Calorie Target
28:03
Q&A: Best Snack Before Weighted Workout
30:12
Q&A: Choosing the Right Resistance for Fabric Booty Bands
32:38
Q&A: Can You Have Too Much Protein?
33:34
Q&A: Tracking Food and Increased Energy
35:28
Conclusion and Celebrating Win
Want to be coached by us? We are passionate about teaching you to how to get results whilst still enjoying your life! If this sounds like what you need then check out our instagram @fitfemaleproject or head to our website www.fitfemaleproject.com.
In this episode of the Fit Female Project podcast, we discuss tips for eating out and socialising while still making progress towards your fitness goals.
Topics covered;
- Looking up the menu in advance and choose a lean protein as the base of your meal.
- Choosing restaurants that offer healthier options and avoiding rich and saucy cuisines.
- Tracking your alcohol consumption and considering low-calorie options.
- Not going out extremely hungry.
- Being mindful of portion sizes.
- Banking calories and how it can be helpful for some people.
- Getting back on track the next day and remembering that these tips are not meant to be restrictive.
The next Fit Female Project starts on the 25th March! Enquire to join now www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject.
In this check-in, Chelsea and Maz provide tips for sticking to calorie and protein goals, discuss the mindset around cheat days, and offer strategies for adjusting meals with a reduction in calories. They also share advice on staying determined and focused when tired and stressed, modifying exercises for injuries, strategies to eat well on holiday, and discuss perimenopause symptoms.
Chapters
00:00
Introduction and Welcome
01:04
Congratulating Participants on Progress
02:03
Addressing Individual Questions and Concerns
06:06
Tips for Sticking to Calorie and Protein Goals
08:38
Changing the Mindset Around Cheat Days
09:17
Building a Sustainable Diet
11:13
Adjusting Meals with a Reduction in Calories
13:05
Staying Determined and Focused When Tired and Stressed
14:46
Finding Balance and Self-Care
17:28
Modifying Exercises for Injuries
18:28
Choosing Full-Fat vs. Low-Fat Versions of Foods
19:24
Finding Alternatives for Kneeling Exercises
20:16
Adjusting Meals with a Reduction in Calories
21:23
Strategies for Eating Well on Holidays
23:26
Tips for Tracking Homemade and Others' Foods
25:57
Overcoming Low Motivation
27:44
Finding High-Protein Snacks
29:29
Strategies for Overcoming Perimenopause Symptoms
38:10
Celebrating Participant Wins
Want to be coached by us and get results that last? Head to our website www.fitfemaleproject.com or check out our client results on Instagram @fitfemaleproject.
In this episode, Maz and Chelsea discuss the topic of tackling sweet cravings. They explore the various reasons behind these cravings, including hormonal fluctuations, emotional triggers, habits, and boredom. The hosts provide practical tips and strategies for managing sweet cravings, such as ensuring meals are satiating and protein-rich, creating barriers to limit access to sweets, and implementing time restrictions on eating. They also emphasise the importance of self-awareness and discipline in making healthier choices.
Chapters
00:00
Introduction and Weekend Recap
02:58
Topic: Tackling Sweet Cravings
03:49
Identifying the Reasons for Sweet Cravings
08:25
Hormonal Cravings
11:23
Emotional Cravings
13:00
Habitual Cravings
15:47
Boredom Cravings
19:26
Creating Barriers and Changing Habits
22:00
Brushing Teeth as a Hack
25:59
Time Restrictions and Intermittent Fasting
28:02
Summary and Conclusion
The next Fit Female Project starts on 12th of Feb! Enquire now to join www.fitfemaleproject.com or follow us on instagram @fitfemaleproject
In this final check-in for the January project, Chelsea and Maz reflect on the journey and progress made by the participants. They discuss the transition to the Pro Plan and how it can continue to support individuals in their training and motivation. The concept of diet breaks and deloads is explored, emphasising the importance of psychological well-being and adherence. They address plateaus in weight loss and provide guidance on adjusting caloric intake and training intensity. They also discuss the role of cardio and daily movement in achieving fitness goals.
Chapters
00:00
Introduction and Reflection on the Project
02:28
Transitioning to the Pro Plan
03:22
Diet Breaks and Deloads
07:06
Plateau in Weight Loss
09:31
Listening to Your Body and Intuitive Eating
10:28
Balancing Training Intensity and Caloric Intake
12:29
Maintaining Progress and Motivation
13:22
Cardio and Daily Movement
16:04
Transitioning to the Pro Plan and Staying Motivated
19:01
Adjusting Nutrition and Training for Progress
20:12
Managing Weight Loss with HRT
24:09
Tracking Cooked vs Raw Food
25:34
Hydration and Water Intake
30:19
Choosing the Right Weight for Strength Training
32:41
Celebrating Wins and Positive Mindset
34:33
Goodbye x
Welcome to The February Project. We are so happy to have you and we are delighted that you have chosen us as your coaches! Listen to this episode to set you up for a successful 6 weeks. All the information can also be found in your Fit Female Project handbook. Your journey starts now!
The February Project starts 12.02.24. Head to our website www.fitfemaleproject.com or visit our Instagram to sign up now!
Chapters
00:00
Introduction and Welcome
01:09
Reflecting on January
03:14
Understanding Individual Challenges
04:11
Daily Support and Communication
05:06
Weekly Check-Ins and Q&A Podcast
06:09
Setting Goals and Expectations
07:33
Required Equipment
09:33
Taking Progress Photos
13:53
Nutrition: 80-20 Ethos and Food Quality
16:40
Tracking Nutrition with MyFitnessPal
17:38
Strength Training Workouts
21:08
Weekly Check-Ins and Q&A Podcast
22:41
Eating Out and Social Life
24:39
Mindset and Environment
We are back for the penultimate check-in episode for our January Project ladies.
The next 6-week project begins on the 12th February. Visit our website www.fitfemaleproject.com or our Instagram @fitfemaleproject to enquire.
Today’s takeaways include;
* Incorporate general walking and movement throughout the day to reap the mental health benefits and improve insulin sensitivity.
* Use digital scales for accurate and convenient weight tracking.
* Focus on exercises like squats, lunges, and split squats to tone and build thigh muscles.
* Protein powder can be a convenient way to meet daily protein targets, but it's not necessary. Lean sources of protein like eggs, salmon, and Greek yogurt can also provide sufficient protein.
* Celebrate wins and milestones along your fitness journey to stay motivated and encouraged.
* Channel positive energy and believe in your ability to achieve your goals.
* Practice mindful eating by considering how different foods make you feel.
Chapters
00:00
Celebrating January and Acknowledging Wins
02:31
Understanding Maintenance Calories
04:31
Eating for Maintenance
06:39
Managing Weight Fluctuations
08:21
Transitioning from Deficit to Maintenance Calories
10:23
Adjusting Daily Calories in Maintenance
13:03
Increasing Water Intake
15:28
Dealing with Weight Loss Plateaus
18:08
Overcoming Disappointment and Focusing on Health
20:32
Tips for Drinking More Water
22:20
Understanding Cellulite and Body Fat
23:52
Maintaining a Healthy Lifestyle While Socialising
25:56
Body Image and Embracing Strength
28:23
Encouraging Strength Training for Children
30:32
Building Upper Body Strength
33:01
Staying Motivated and Overcoming Stress
37:30
Dealing with Cravings and Emotional Eating
41:31
Counting Steps and Staying Active
42:47
Staying Motivated and Using Digital Scales
44:39
Thigh Toning and Building Muscle
45:33
Protein Powder and Meeting Daily Protein Targets
47:31
Celebrating Wins
49:15
Channeling Positive Energy
49:32
Final Thought: Mindful Eating
Want results? Head to our Instagram to enquire and become a Fit Female Project client now.
In this episode of the Fit Female Project podcast, we discuss the lies and misinformation often found on social media regarding fitness and weight loss. We address popular topics such as losing stubborn belly fat, muffin top workouts, fasting, and the desire for long, lean muscle. We emphasise the importance of understanding the truth behind these claims and making informed decisions about fitness and nutrition.
Chapters
00:00
Introduction
01:13
The Influence of Social Media
03:46
The Best Way to Lose Stubborn Belly Fat
06:27
Muffin Top Workouts
08:43
Fasting to Lose Fat
13:26
Long, Lean Muscle
Our next 6 week plan starts Feb 12th 2024. Enquire now through www.fitfemaleproject.com
Chapters
00:00
Introduction and New Programme Announcement
01:05
Programme Recommendations for Weight Loss
03:13
Getting Back on Track After a Break
04:42
Accuracy of Calorie Counters on Fitness Watches
06:47
When to Adjust Calorie Intake During Weight Loss
08:42
Deciding When to Stop Weight Loss and Transition to Maintenance
09:41
Evaluating Weight Loss Goals and Maintaining Progress
10:39
Accepting and Embracing Body Changes
12:54
Maintaining Progress During Holidays and Special Occasions
13:14
Managing Weight Fluctuations and Plateaus
14:13
Eating and Training According to Menstrual Cycle
15:17
Staying on Track During Social Events
17:03
Dealing with Scale Fluctuations and Frustration
18:49
Determining Ideal Weight and Focusing on Health and Strength
19:54
Balancing Nutrition and Enjoying Treats
22:18
Training and Eating for Glute Growth
24:01
Timing of Meals and Macros
27:07
Meal Planning and Food Preparation
28:39
Importance of Colorful Plate and Whole Foods
29:48
Setting SMART Goals and Revisiting the End Goal
31:36
Importance of Protein Intake and Macros
34:56
Choosing Nutritious Foods and Avoiding Ultra-Processed Foods
38:39
Timing of Meals and Food Choices
40:01
Choosing Fruit Over High-Sugar Treats
42:04
Moderation and Enjoyment of All Foods
44:26
Adding an Extra Strength Session
45:16
Rest Times Between Sets
46:22
Plateauing with Weights
48:26
Celebrating Wins
49:19
The End
In this episode, we discuss how to navigate illnesses and injuries without derailing your progress. We acknowledge the frustration and overwhelm that can come with being sick or injured and emphasise the importance of taking adequate time to recover. We provide tips for listening to your body, including focusing on sleep and hydration. We also discuss the temptation to turn to comfort foods and offer alternatives to maintain a healthy diet.
Takeaways
- Take the time to recover from illnesses and injuries to ensure a faster return to workouts and progress.
- Listen to your body and adjust your nutrition and exercise accordingly.
- Focus on sleep and hydration to aid in recovery.
- Avoid relying on comfort foods and instead find healthier alternatives.
- Maintain a long-term perspective and don't stress about temporary setbacks.
- Gradually reintroduce exercise after illness or injury.
- Modify exercises to work around injuries and seek professional advice if needed.
- Weight loss can alleviate pressure on joints and improve overall mobility.
- Nutrition plays a crucial role in fat loss, and exercise is not the sole driver.
- View bad days as neutral days and focus on long-term progress.
Head to our Website www.fitfemaleproject.com or visit our Instagram @fitfemaleproject to enquire about our next 6-week project.
00:00 Week 3 Introduction
04:15 Staying Motivated and Seeing Results
05:10 Struggling with Weight Loss
06:48 What to Do on Rest Days
08:32 Toning Up the Abs
10:46 Challenges of Building Glutes
12:56 Tips for Toning Up
16:33 Personal Stories and Conversations
17:45 Importance of Steps for Weight Loss
20:11 Managing Carb Intake
22:46 Protein Sources for Vegetarians and Vegans
23:08 Calorie Deficit and Building Muscle
26:22 Discussion on Nutrition and Recipes
29:17 Personal Anecdotes
30:09 Comparison of CrossFit and Weighted Workouts
Tight quads & lunges
Can I change the order of my workouts?
How to reduce fat from my legs?
Can I use a band for my RDL’S?
Do I have to increase the weight’s even if it means my form isn’t as good
Is the 4th set a warm up set?
Cramp in my hamstring for glute kickbacks
I need help with my grip for heavy weights
Do I have to stick to the reps if I’m using heavier weights?
What to do when the gym is busy?
Should I change the strength of my resistance band?
Bicep curls modification
Wins
In this episode, we discuss how to stay on track without tracking your food. We explain why tracking is important and how it helps educate you about your food choices. We also provide tips for times when you can't track, such as when you're on holiday or eating out. We emphasise the importance of building balanced plates, focusing on whole foods, and being mindful of portion sizes. We also discuss the impact of liquid calories and the importance of maintaining knowledge and freedom even when you're not tracking.
Head to our Website www.fitfemaleproject.com or Instagram @fitfemaleproject to join our next 6-week project.
Chapters
00:00
Introduction
01:06
Why We Track
02:28
Transitioning Away from Tracking
05:20
What to Do When You Can't Track
08:25
Eating Out and Estimating Portions
12:33
Focusing on Whole Foods
16:03
Understanding Portion Sizes
19:03
Liquid Calories
25:23
Summary and Conclusion
00:00
Introduction and Tough Love Week
03:36
Can You Spot Reduce Fat?
05:43
Body Composition and Weight Tracking
06:27
Dealing with Backhanded Compliments
07:53
Supporting and Uplifting Each Other
10:30
Building Muscle in a Calorie Deficit
12:11
Weight and Centimeter Measurements
14:38
Tracking Food and Protein Intake
16:20
Logging Food When Eating Out
18:26
Balancing Macronutrient Goals
19:40
Nutrition Tips for Shift Workers
22:43
Dealing with Stress Eating
24:20
Avoiding Temptations and Justifying Self-Care
25:08
Handling Backhanded Compliments
27:47
Meal Prep and Healthy Snack Ideas
29:57
Cardio Workouts and Intensity
31:15
Alternatives for Cable Exercises
34:32
Different Levels of Memberships
36:06
Struggling with Split Squats or Lunges
37:20
Improving Grip Strength
38:33
Comparing Gym and Home Workouts
40:48
Progressing in Workouts and Plateaus
42:08
Choosing Cardio Exercises
43:26
Effectiveness of Gym vs Home Workouts
44:36
Overcoming Gym Intimidation
45:04
Building Confidence in the Weights Area
45:36
Support and Encouragement
In this podcast episode we discuss the power of protein. We cover the basics of protein, its importance for muscle recovery, and its role in fat loss. We dispel myths about protein and muscle building, discuss protein timing and meal planning, and provide tips for incorporating protein into meals. We address the use of protein powder and supplements, and caution against falling for marketing gimmicks.
Head to our website www.fitfemaleproject.com or instagram @fitfemaleproject to join our next 6 week project
Chapters
00:00
Introduction
00:49
The Basics of Protein
03:00
The Importance of Protein for Muscle Recovery
04:18
Protein and Fat Loss
07:22
The Thermic Effect of Food
09:50
The Role of Protein in Calorie Intake
11:38
Dispelling Myths about Protein and Muscle Building
13:15
Protein Timing and Meal Planning
16:58
Sources of Protein
21:56
Protein Powder and Supplements
25:16
Protein Marketing and Misinformation
28:09
Listening to Your Body and Prioritising Protein
30:53
Summary:
00:00 Introduction
01:20 Muscle Recovery
03:34 Training Around Menstruation
05:18 Taking Progress Photos
06:46 Receiving Comments About Weight
07:27 Recovering from Skiing
10:13 Getting Back on Track After the Holidays
12:58 Coping with Energy Levels During Menstruation
13:33 Dealing with Lack of Sleep
14:48 Taking Progress Photos
16:33 Avoiding Temptation of Kids' Chocolate
17:25 Staying on Track During Unexpected Events
19:32 Staying Healthy While Losing Weight
21:44 Fuelling for Morning Runs
22:42 Building Muscle and Toning
24:33 Hitting Macro Goals
26:27 Hitting Macro Targets with Low Calories
27:37 Recommended Supplements
28:53 Tracking Macros and Weighing Foods
30:16 Protein Intake and Overconsumption
31:48 Low-Calorie Fakeaway Recipes
33:22 Starting Training in the Gym
34:32 Understanding Tempo Numbers in Workouts
36:13 Feeling Like a Newbie in a New Gym
37:28 Alternatives to Triceps Overhead
38:20 Training at Home vs. Joining a Gym
39:05 Finding the Right Resistance Band
41:35 Overcoming Apprehension in the Gym
41:50 Client wins
Welcome to The January Project. We are so happy to have you and we are delighted that you have chosen us as your coaches! Listen to this episode to set you up for a successful 6 weeks. All the information can also be found in your Fit Female Project handbook. Your journey starts now!
The January Project starts 01.01.24. Head to our website www.fitfemaleproject.com to sign up now!
Chapters:
00:00
Introduction to the January Project
04:05
Setting Goals and Expectations
06:04
Equipment Needed for Workouts
09:39
Food Scales and Tracking Progress
14:00
Meal Planner and Nutrition Basics
19:36
Workout Structure and Progression
22:07
Weekly Check-ins and Accountability
24:21
Balancing Social Life and Eating Out
26:01
Surrounding Yourself with Positivity
In this episode, Maz shares her journey of going through three rounds of IVF and finally achieving a positive pregnancy test. She discusses the emotional rollercoaster of the process and the feelings of failure that can arise. Maz also talks about the changes she made to her lifestyle and mindset during the IVF journey, as well as the importance of support from friends and loved ones. She offers advice for women considering IVF and emphasises the need to prioritise overall health and well-being.
If you want more information about Fit Female Project then visit our website www.fitfemaleproject.com or check us out on Instagram @fitfemaleproject.
Topics covered in our final client check-in of 2023;
Introduction and Reflection on 2023
03:03
Managing Workouts and Food When Feeling Under the Weather
04:58
Overcoming Mental Blocks in Workouts
06:31
Increasing Weight in Strength Training
10:15
Strategies for Maintaining Weight During Christmas
11:48
Handling Compliments
15:16
Proper Technique for Lifting Barbells
16:04
Planning Calorie Intake for Treats During Christmas
18:41
Adding Extra Workouts and Squatting Body Weight
21:38
Prioritising Walking or Strength Training on Busy Days
23:37
Absorbing Water and Weight Fluctuations During Menstrual Cycle
If you want more information about Fit Female Project or want to join our next round, please visit our website www.fitfemaleproject.com.
You can also check us out on Instagram @fitfemaleproject
In this podcast episode we debunk common weight loss myths and provide insights into how weight loss actually works. We address myths such as 'fat makes you fat,' 'eating late is bad,' 'eating little and often,' and 'cutting out sugar.' Listen and learn the importance of understanding calorie balance and the role of macronutrients in weight loss. We also discuss the origins of these myths and the impact they can have on people's lives.
Chapters
00:00 Introduction
02:43 Debunking the Myth: Fat Makes You Fat
09:25 Debunking the Myth: Eating Late is Bad
15:13 Debunking the Myth: Eating Little and Often
18:24 Debunking the Myth: Cutting Out Sugar
26:17 Understanding the Origins of Weight Loss Myths
29:38 Conclusion
Topics covered in today's client Q&A;
- Can I move back to fat loss after maintenance?
- When will I fall in love with lifting weights?
- Is travel & nights out impacting my weight loss?
- Why do I crave fatty comfort foods?
- Barbell vs Smith Machine. What's better?
- Heart rate zones
- Hip Thrust Machine vs Barbell. What's better?
- Body split training
- How can I look more toned?
If you want more information about Fit Female Project or want to join our next round please visit our website https://www.fitfemaleproject.com/ or check out our Instagram https://www.instagram.com/fitfemaleproject/
The festive season has arrived and we are here to help you navigate your way through it (without having to give up everything you love!).
Topics covered in this episode;
- Establishing your goal
- Christmas parties
- Christmas meals
- How to keep fit when your kids are off school
- The cost benefit of dieting during this time
- Reflections of the year
Spaces are now open for the January Project which starts on the 1st Jan 2024. Visit our website https://www.fitfemaleproject.com/ or our instagram https://www.instagram.com/fitfemaleproject/ to find out more.
Topics covered in this week's client Q&A;
- Going sober
- Training footwear
- Eating at the weekends & travelling
- How to tighten & lift your bum and inner thighs
- Am I eating too much protein?
- Is it time to go to maintainence caloires?
- Will we have access to the app over Christmas?
Our next Fit Female Project starts on the 1st January 2024, apply now at https://www.fitfemaleproject.com/.
Check out our instagram at; https://www.instagram.com/fitfemaleproject/
In today's episode we chat about periods and how hormonal fluctions can make us feel. Topics include;
- Syncing your training with your menstrual cycle
- Should you listen to your body?
- Our experiences and how we tackle our own hormonal fluctuations
- The effects of IVF
- Stratergies for when you're lacking motivation to train
- How to handle sweet cravings and increased hunger levels
Apply for The January Project NOW! Visit our website or check out our @fitfemaleproject page on Instagram.
Topics covered in this week's client Q&A;
- I am doing a lot of exercise, is my diet stopping me from seeing results?
- How can I get my partner to support me with eating healthy and being active?
- What weight loss should I expect each week?
- How to keep motivation when you're not feeling 100%
- Do I need to hit protein targets every day to lose weight?
- Is it normal to feel Hip Thrusts in your quads?
If you would like more information about Fit Female Project please visit our website https://www.fitfemaleproject.com/ or find us on Instagram https://www.instagram.com/fitfemaleproject/.
In this episode we dicuss all things HIIT training!
Are you burning yourself out with HIIT workouts but not seeing the results you want?
We go over the pros and cons of this style of training and whether it is helping you to reach your aesthetic goals.
If you want more information about Fit Female Project or want to join our next round then visit our website https://www.fitfemaleproject.com/.
Or you can check out our Instagram https://www.instagram.com/fitfemaleproject/
Why am I not losing weight?
Fitness mantras to save the day
Should I buy heavier weights?
Should I prioritise steps or workouts?
Are protein shakes bad?
Myfitnesspal and food prep hacks
And more....
We get a little sassy in this episode!
Have you ever been frustrated by (male) fitness influencers using phrases like "what's your excuse?".... us too!
Our clients are all busy women with high demands from their work, family and friends. We know that trying to juggle it all whilst 'smashing' your health and fitness goals can seem overwhelming.
We wanted to give you some practical tips to set you up for success and make it all seem a bit more achievable.
If you want more information about Fit Female Project please visit our website https://www.fitfemaleproject.com/
Or check out our Instagram https://www.instagram.com/fitfemaleproject/
Week 1 of the new project and we have started with amazing group energy! Here we answer question’s from our client’s weekly check-ins.
Topics covered:
Pre- menopause & bloating
Does it matter how you get your steps?
The difference between protein and creatine
Overcoming gym anxiety
Vitamins for women over 40
How to control cravings
Training around your cycle
What’s the best form of cardio?
Get on the waiting list for Jan! www.fitfemaleproject.com
If you're anxious about how you can lose fat over the winter season then this one is for you. This episode covers the 4 most common worrries that our clients have regarding making progress during the winter season. We dive into these topics and teach you how to overcome them.
Discussion points in this week's episode;
- Step bursts
- The C word
- Socialising & peer pressure
- Meals out
- Falling off the wagon
- Comfort eating
- Seasonal foods
- Embracing the seasons
If you want more information about FFP or you want to enquire about our next project then please visit https://www.fitfemaleproject.com/
Alternatively you can find us on instagram https://www.instagram.com/fitfemaleproject/
- NEW APP FEATURE
- PLEASE REVIEW US
- Snacks that trigger overeating
- Can I be a part-time gymer?
- Training in socks
- Hormonal scale fluctuations
- Managing a busy schedule and burnout
- Fat loss targets
- THE NEXT PLAN STARTS ON MONDAY 6th!
This episode is for anyone that is taking part in our November project.
Whether you are a newbie starting from scratch, or are a returning client looking for a refresher, here is a breakdown of your FFP Handbook to set you up for success.
Topics included are;
- Check-ins
- Equipment needed
- Progress photos
- Nutrition basics
- The Workouts
- Eating out/Social life
- Environment & Mindset
Make sure you are following us on Instagram and tag us in your sweaty selfies and delicious dinners, we love to see them! https://www.instagram.com/fitfemaleproject/
Topics covered in this week's client Q&A;
- What supplements do you recommend?
- When Chelsea's steps video coming?
- When's it my turn to lose weight?
- How will we manage Christmas?
- Training when recovering from illness
- Is it ok to go over my protein?
- Should I take a diet break?
- What heartrate zones are optimal for fat loss?
- Who to take advice from?
Are you tempted to join Fit Female Project but not really sure what the 6-week plan entails?
In this episode we break down the client journey and explain what you can expect from FFP.
You'll also hear a bit more about your coaches Chelsea & Maz as they discuss their backgrounds and coaching experience.
To fill out an enquiry form please visit our website https://www.fitfemaleproject.com/
Alternatively you can check out our social media https://www.instagram.com/fitfemaleproject/
As the dark mornings and colder weather draws in, we wanted to help you stay on track with our top tips.
In this bitesize episode we both share 3 things that help us stay motivated during the autumn/winter months.
If you want to join our next 6-week project or want more information about FFP then please visit our website https://www.fitfemaleproject.com/.
Alternatively check out our Instagram https://www.instagram.com/fitfemaleproject/
Topics covered in this week's client Q&A
- Managing sickness, cold weather & emotional eating.
- Standing on plates (not dinner plates)
- Dealing with negative comments and unsupportive friends
- Should I eat 3 meals a day or little and often?
- When should I start seeing muscle?
- What's more important, steps or workouts?
- How to deal with bloating
- How to lose those last few lbs
Do you think about how your food choices are affecting your health?
Topics covered in today's episode
- Why there is more to it than just a calorie deficit.
- Being realistic about the way foods make you feel.
- What foods are going to help you stay full.
- How we lost weight before food tracking was invented.
- Avoiding feelings of food guilt.
If you're interested in joining our next 6-week project please visit our website https://www.fitfemaleproject.com/
Altenatively you can check out our instagram https://www.instagram.com/fitfemaleproject/
Topics covered in this weeks Q&A
- How to cope with high levels of stress, anxiety and low motvation
- How to improve your sleep
- Tips of getting back on track when you are out of your routine
- How to make healthy meals interesting
- What to eat before a morning workout
- What makes a good workout?
If you're someone that's thinking about joining the gym or have recently joined and are feeling a little overwhelmed, this is the episode for you!
Topics covered in this episode,
- Feeling intimidated
- Getting comfortable with being uncomfortable
- Going in with a plan
- Making sure the machines fit your body
- Adjusting benches
- Setting up for Hip Thrusts
- Filming your exercises
- Changing the order of your workout
- Gym Etiquette
If you want more information about FFP or would like to join our next project, please visit our website https://www.fitfemaleproject.com/ or check out our Instagram https://www.instagram.com/fitfemaleproject/
Topics covered in this week's client Q&A
- How to stay on track without the luxury of planning
- How to change your mindset when ill/injured
- How protein intake affects physique results
- How to increase fats
- Opinions on Tim Spectors most recent interview
- Heavier weights and less reps or smaller weights and higher reps?
In a calorie deficit but still not losing weight? Let’s bring it back to basics and revisit a few things.
- Are you a having BLT’S without even knowing it?
- The liquid calories you forget about
- Why burning off your food will never work
- Airfryer and greek yogurt obsessions
- Dieting fatigue
- Are the last couple of kg’s really worth it?
- Do you actually need to build muscle and not lose weight?
Topics covered in this week's client Q&A
- How to keep motivation whilst still being social
- What a healthy body fat percentage looks like
- How to get energy when feeling drained
- How to get steps in when working in an office
- Thoughts on diet food brands
- How to meet your macros
- When to move to maintenence calories
- Stepping outside your comfort zone and becoming the healthy fit woman you want to be.
- Inspiring your children and pre-baby weight
- Spot reducing canckles
- Breaking gym imposter syndrome
- Telling people about your fitness journey
- Learning to become the best version of YOU
- Girl crushes
If you want to find out more about Fit Female Project or join our next 6-week project visit https://www.fitfemaleproject.com/
Topics covered in this week's Client Q&A
- Albanian Roadtrip
- Tracking accuracy
- Buying higher weights for home workouts
- Combined exercises
- Caffeine intake
- Hitting your macros
- Client wins from this round
The social life hacks that will transform your fat loss journey. Remove your social food guilt by following our simple yet effective tips. Learn what to eat when you go out for dinner and how to maintain your results when you are on your holiday. By the end of this episode we want you to feel confident in knowing how to get results without having to give up your socail life.
Topics covered in this week's client Q&A
- Training in Bali
- Eating for hormones
- Feeling vein, family workout groups, wedding day workouts
- Gym etiquette
- Hitting your fat targets
- Going over calories & low energy levels
- Setting yourself up for morning workouts
- Roosters
Keto, paleo, detox, carnivore, jucie clense, 5:2... it's no wonder we're all confused!!
In this episode we discuss which diets we rate, and which ones we hate! We chat about our past experiences with dieting, and what we consider to be the best diet to get our clients results.
If you're interested in joining our team click this link to sign up to our next Project. https://www.fitfemaleproject.com/
Wondering how to achieve that toned look? You're not alone! In this episode we unravel what it truely means to be "toned" and share the training secrets that every woman should know.
Whether you've been training for a while or are just starting your journey, this epidsode is packed with tools that will reshape the way you approach your fitness goals.
Knowledge is power!
In this first episode we dive into a few reasons why you might not be losing weight.
We cover liquid calories, 'healthy foods', unintentional grazing and spinning your wheels with cardio.
Follus us on instagram https://www.instagram.com/fitfemaleproject/
Join our next 6-week project at https://www.fitfemaleproject.com/
