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Toni
How to meet nutrition goals with very limited time and minimal food prep.
Niamh
Whether to add an extra weekly session to feel great for Christmas, specifically for glute growth.
Vicki G
How to overcome a mental block around prioritising exercise while juggling irregular shifts, two children with disabilities, low sleep, and overwhelm.
Charlene
How to check if she’s engaging her core properly during lifts.
Cora
How to get workouts done and increase steps with a baby when energy levels are extremely low.
Emily W
How much to reduce the weight for a drop set on lat pulldowns.
Want us to coach you? Enquire now www.fitfemaleproject.com
Questions in order...
1) Vicki
2)Emily
3)Lisa
4)Emily
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In this episode we’re breaking down the little mistakes and patterns that make life more complicated than it has to be, including the ones we still slip into ourselves!
Grab a moment for yourself, be honest, and use this episode to reflect, reset, and grow.
Get your free body transformation guide now at www.fitfemaleproject.com or follow us @fitfemaleproject.
Questions in order:
Vicki : Core engagement & pilates
Charlene: Bloating & protein powder
Hannah: Tea calories & follow along workouts
Annabel: Postpartum movement
Laura: Quick dinners
Jean: Slow weight loss
Weight loss jabs like Ozempic and Wegovy are everywhere right now. But no one’s talking about what happens next. In this episode we break down exactly how to eat, train, and protect your muscle while using weight loss jabs — and more importantly, how to come off them without piling the weight back on.
If you’ve started, are thinking about it, or you’re struggling to maintain your results, this one’s a must-listen. You’ll learn how to make your results last and finally understand what your body really needs.
🎧 Don’t forget to follow the Fit Female Project Podcast for more straight-talking, no-BS advice on women’s health, fitness, and confidence.
Lisa
“I finally stuck to calories, training, and movement — and guess what, I hit my lowest weight! The plan actually works!”
Rachel N
“I’ve got some upper back pain — probably from some exercises. Can you suggest stretches?”
Victoria
“I really want to do a pull-up! Any tips for someone with weak arms and shoulders?”
Emily
“My gym instructor said not to keep elbows tucked during bicep curls — is that right?”
Laura
“Is it normal to gain a bit of weight when moving into maintenance?”
Download our free body transformation guide now www.fitfemaleproject.com or follow us @fitfemaleproject
This episode dives into those all-too-familiar cycles of procrastination and self-doubt. We chat about how to stop waiting for the “perfect time” and start making changes now- taking action, embracing the process, and moving forward, even when it feels uncomfortable.
Download our FREE body transformation guide today www.fitfemaleproject.com Want us to coach you? Follow us on instagram @fitfemaleproject and send us a DM to enquire about our next plan.
Questions in order-
Shaheena – Same weight for RDL and row? Felt lower back niggle on last set — reduce weight?
Terri – After 6-week course, should I stay on same calories and keep progressively overloading?
Kate – How should I set and revisit goals, especially non-scale ones?
Amy – After thrush and antibiotics, friend suggested “alkalising” diet — will this impact programme?
Rachel N – Multiple social dinners coming up — how to manage food choices and avoid “f-it” mode?
Sarah B – If I hit failure early (6 reps instead of 8–10), does it still count or should I add another set?
Becksy – Struggling to get back on track after holiday — tips to reset quickly?
Emily – Any new dinner ideas from the shopping list? Getting bored with current meals.
Vicki C – How to stay motivated when weight loss progress feels really slow?
Download our free body transformation guide now www.fitfemaleproject.com or follow us @fitfemaleproject
In this episode of the Fit Female Project podcast we discuss the realities of weight loss and the importance of being in a calorie deficit. The conversation is direct and unfiltered, aiming to motivate you to take ownership of your health and fitness journeys.
Download our FREE body transformation guide today www.fitfemaleproject.com Want us to coach you? Follow us on instagram @fitfemaleproject and send us a DM to enquire about our next plan.
Client questions in order-
✨ Ready to transform your body and mindset? Join Fit Female Project today. Your step-by-step guide to strength training, fat loss, and confidence. www.fitfemaleproject.com
Follow us on instagram @fitfemaleproject
In this episode we discuss effective strategies for toning arms, emphasising the importance of strength training and nutrition. We explore the relationship between muscle building and body fat, share effective exercises, and highlight the significance of a balanced diet for achieving desired results.
Download our FREE body transformation guide today www.fitfemaleproject.com Want us to coach you? Follow us on instagram @fitfemaleproject and send us a DM to enquire about our next plan.
Questions in order:
Vicki → Weight up after weekend, fear of needing very low calories.
Roshni → Trip to Rome, balancing indulgence and progress.
Terri → Weight stalled after initial drop, tweaks to diet?
Laura M → Weight not dropping fast
Shaneena → (1) Staying on track with food when injured/stressed, (2) Difficulty with Bulgarian split squat form.
Carol → (1) Losing weight in maintenance? (2) Can exercise target fat loss areas?
Amy → Loose/crinkly belly skin after children, ways to tighten.
Laura S → Maintenance struggles, frequent treats, treat weeks?
✨ Ready to transform your body and mindset? Join Fit Female Project today. Your step-by-step guide to strength training, fat loss, and confidence. www.fitfemaleproject.com
In this episode, we dive into one of the most common goals women share: wanting a flat stomach. We break down the anatomy of your abs, debunk the myths around fat loss, and explain why endless crunches won’t get you there. You’ll learn why nutrition and calorie deficits matter more than “quick fixes,” how genetics and loose skin play a role, and why strength training beats ab-only workouts every time.
Most importantly, we talk about body confidence because your stomach isn’t just about how it looks, it’s about how you feel. This is your reminder that empowerment comes from knowledge, support, and doing the work the right way.
Download our FREE body transformation guide today www.fitfemaleproject.com Want us to coach you? Enquire today. @fitfemaleproject
Ellen -Is it ok to use the substitute button often in workouts?Terri- After the 6-week challenge, can I move to a weekly plan?Amy -Do RDLs with bent knees hit glutes more and straighter knees hit hamstrings?
Mellisa -How long until I see noticeable changes in my upper body?
Lauren -What exactly is a lat pulldown drop set?
Tara S- Why am I so hungry while recovering from covid?
Laura M- I’m struggling with emotional eating and macros—any encouragement?
Amy B- Hip thrusts feel more in my thighs—am I doing them right?
Emilie- Is my weight stuck because I’m building muscle?Roshni- If I can’t manage it all, what should I focus on first?Abigail Smith- How do I eat enough if I’ve been under-eating?Laura- What’s the best way to stop tracking food without losing progress?
Hidden- How do I know when to increase my weights, Is waking up at night to wee from more water normal, How can I hit protein without relying on shakes?
Vicki - Does a run count towards my steps?
Rach -How important is BMI really? Should I lose another 5kg or stay where I am now? Why do I get sharp knee pain during kneeling moves? What’s the difference between chest press and floor press?How do I lose the last few kilos in autumn?
Michelle O How do I work out my maintenance calories?
Alice W How can I keep my carbs lower?
Annabel In pregnancy, should I use lighter weights with more reps?
Take out the guess work and let us coach you! Download our free body transformation guide now and apply for coaching on our website www.fitfemaleproject.com
In this episode we discuss strategies for staying on track with fitness and nutrition during your period. We discuss the importance of mindset, managing cravings, and listening to your body. The conversation also touches on the misconceptions surrounding cycle syncing workouts and the need for self-awareness during this time.
Follow us on Instagram @fitfemaleproject. Want a free body transformation guide? Download it now www.fitfemaleproject.com .
Want to be coached by us? Join our next 6-week plan. Enquire through www.fitfemaleproject.com.
Client questions in order-
Jade – Best milk/dairy choice?
Alice – More protein, fewer calories with drinks?
Amy P – Wedding food & barbell gloves?
Laura M – Eat dinner if not hungry?
Terri – Too few calories = bad?
Louise – Gained 1lb & carb target?
Laura S – How easy to regain weight?
Laura G – Gym now: new phase or restart?
Shaheena – Hunger & setbacks during period?
Annabel – Exercise for stress/anxiety?
Sarah Jane – Week before wedding tips?
Follow us on Instagram @fitfemaleproject. Want a free body transformation guide? Download it now www.fitfemaleproject.com .
Want to be coached by us? Join our next 6-week plan starting Monday 15th September. Enquire through www.fitfemaleproject.com.
Client Questions in order-
Ros – Legs fat loss & when to maintain?
Niamh – How to get motivated again?
Amy F – Lost mojo after holidays?
Ellen – How to handle Ozempic talk?
Roshni – Is relapse harder than first time?
Carol – Repeat core class weekly?
Amy B – Do unilateral moves fix imbalance?
Ashley – When to increase weights?
Annabel – Staying comfy in pregnancy?
Rachel O – Drop 4 to 3 workouts?
Amy P – Back pain during rows?
Follow us on Instagram @fitfemaleproject. Want a free body transformation guide? Download it now www.fitfemaleproject.com .
We guarantee some of you listening are making these mistakes right now, and we hope this episode gives you the nudge to change direction. We’ve all been there, but the difference comes when you stop chasing myths and start focusing on what actually works. If this episode resonated with you, share it with a friend who needs to hear it, and if you’re ready to finally feel confident and get real results, come join me in the Fit Female Project.
Want to be coached by us? Our next 6-week plan starts September 15th. Enquire now through www.fitfemaleproject.com and receive a free transformation guide and consultation. Follow us on instagram @fitfemaleproject.
This week’s questions in order
Marie – Can you bank protein like calories?
Amy B – Struggling to progress weights due to injuries and fluctuating energy.
Laura S – How to shift mindset from weight loss to maintenance?
Carol – Do you ever have a full “f*** it day”?
Laura – Can you recommend electrolytes?
Kate – Is it normal to hit a training wall after 4 weeks?
Tanya – Can I add an extra glute workout while I have more time?
Melissa – Knees sore from extra walking and treadmill — should I worry?
Charley – Why does a barbell feel heavier than circuit barbells?
Jean – How to stay on track with hip bursitis when workouts are limited?
Shaheena – Correct shoulder press form? + Hunger before period.
Annabel – Best non-alcoholic drinks to order at a bar?
Download our free transformation guide now at www.fitfemaleproject.com and see how our clients get amazing results. Want to join our next client intake? Apply now!