✨ 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!
Download our FREE body transformation guide now at www.fitfemaleproject.com or enquire about our next plan through Instagram @fitfemaleproject
Questions in order:
Amy- Calorie banking
Laura- 10k runs & weights
Liana- Physio
Carol- Floor press tips
Jean- Group fitness v's our sessions
Jade- Bulgarians
Charley- Weighted crunches
Sarah Jane -Form & reps
Lisa -Food tracking
Shaheena- Banded walks and protein
Juman- Tummy toning
Rachel-Pre training snacks
Naomi- Increasing steps
Christine- Coffee for fat loss
Want to be coached by us? DM us today on Instagram @fitfemaleproject and book a free consultation
In this episode of the Fit Female Project podcast, we discuss the common fears and misconceptions surrounding weightlifting, particularly among women. We share personal stories of embarrassment in the gym, emphasising that everyone starts somewhere and that it's important to laugh at oneself during the learning process. We also address concerns about body composition, clarifying that lifting weights does not inherently lead to a bulky appearance. The episode concludes with encouragement for listeners to start their strength training journey, whether at home or in the gym, and to embrace the empowering benefits of feeling strong.
Want to be coached by us? Enquire now through www.fitfemaleproject.com and receive a free transformation guide and consultation. Follow us @fitfemaleproject
Laura G
I had a horrible cold and had to take extended rest breaks during my workout. Does that make it less effective?
Lisa
On days I have a Gaelic football match, should I alter my calorie intake? What’s the best meal schedule before a game?
Helen
Most days I don’t use all my calories and sometimes have 400–500 left. Is this okay?
Laura S
When I want to start maintenance, what changes should I make? Any top tips for maintaining weight?
Amy
I found single arm rows easy with my 7.5kg dumbbell, so I tried 12kg but could only do 8 good reps. Should I stick with 12kg or go back to 7.5kg and increase reps?
Emma
My fats are often quite low some days. Is this bad? What are easy ways to increase fats without too many extra calories?
Jumaan
How many glasses of water per day do you recommend?
Jade
Should I get DOMS after every session? If I don’t, does it mean I didn’t work hard enough? How often should I increase my weights?
Julia
I’ve lost over 10kg in 8 months but feel like I’m losing my mojo with food and slipping back into old habits. How can I keep going?
Jean
Should I eat extra on long run days? Also, how should I fuel in the days leading up to a half marathon?
Shaheena
How much weight should I be losing per week?
In phase 1 full body 2 workout, I did glute bridges on the mat instead of hip thrusts because no bench was available—was that okay?
Does increased protein in the diet help reduce high blood pressure?
Annabel
Any mindset tips for workouts during pregnancy, especially since weight inevitably goes up?
Want to be coached by us? Enquire now through our Instagram @fitfemaleproject
In this episode of the Fit Female Project podcast, Chelsea and Maz discuss the challenges of feeling unmotivated and stuck in a rut. They emphasise that motivation comes from within and that individuals must take responsibility for their own progress.
The conversation highlights the importance of energy and momentum in creating positive change, as well as the necessity of setting realistic goals to avoid feelings of failure.
Want to be coached by us? Send us an enquiry today www.fitfemaleproject.com and let's have a chat. Follow us on Instagram @fitfemaleproject
Ellen – Does it matter if I hold one large weight to my chest instead of two by my sides for lunges and curtsies?
Liana – After a week off training on doctor’s advice, should I go back to my usual weights or start lighter?
Laura – How quickly can you see muscle tone from weight training and how often should you train to see results?
Amy – Can I improve the shape at the top of my thighs/side of my bum with exercises, or is it just fat?
Sinead – Can feeling bloated be a false period, and can Greek yogurt cause bloating?
Evangeline – What can I do about continuous calf cramping that stops me training the next day?
Roshni – What are some low-calorie, high-fibre foods I can add to my meal prep?
Amy – Is it bad if I skip hip thrusts because they make my hips ache?
Shannon – Can I keep doing 3 full-body workouts for six weeks at a time forever, or should I change it up?
Anna – Why do I feel Romanian deadlifts in my shoulders, and could it be my form or bar position?
Tanya – Is it okay to eat more fat than my allowance if it’s healthy fat?
Ashley – Should everyone drink electrolytes daily, even without exercise or sweating?
Lisa – When recording dumbbell weights, should I log the weight of one dumbbell or the combined total?
Jenny – How should I structure my week if I want to train more than just full body workouts?
Want to be coached by us? Visit www.fitfemaleproject.com or DM us on Instagram @fitfemaleproject to enquire.
In this episode of the Fit Female Project podcast we discuss the importance of making intentional choices in daily life and the consequences of those choices on personal goals. We explore real-life examples of how lifestyle decisions, such as late-night scrolling, drinking habits, and skipping workouts, can impact motivation and overall well-being
Want to be coached by us? Follow us on Instagram @fitfemaleproject and DM us COACHING to find out about our next plan!
Questions in order:
Annabel: What are the best trainers?
Roshni: Is there a better time to work out?
Shaheena: Should I lift heavier weights for legs? The best booty band?
Amy: Split squat alternative?
Anne- Marie: Whats the difference between banded pull ups and the assisted pull up machine?
Charley: How can I get my steps in?
Ashely: Single leg hip thrust alternative?
Annabel: How many steps should I get during pregnancy?
Christine: How can I get back to it post holiday without crushing my confidence?
Want to join Fit Female Project or The Strong & Fit Plan?
Enquire now through @fitfemaleproject or www.fitfemaleproject.com
In this episode of the Fit Female Project Podcast, Chelsea and Maz discuss how couples can thrive together in their fitness journeys. They emphasise the importance of shared goals, effective communication, and mutual support in maintaining a healthy relationship. The conversation explores the dynamics of motivation, jealousy, and insecurity that can arise when one partner is more focused on fitness than the other. They also provide practical tips for couples to work out together, celebrate each other's achievements, and create healthy habits as a team.
Want to join our next client intake? Enquire now www.fitfemaleproject.com or Insta @fitfemaleproject
"How often should I increase my weights? I don’t want to get stuck again."
"Do you take creatine? Does it cause bloating?"
"If my carbs and fats go over but calories are still under, what’s going on?"
"Can I do reverse crunches with my hands behind my head instead of by my sides?"
"My protein looks high—should I be worried?"
"What magnesium supplement is best for low energy in the morning?"
"Any tips to help me finally get my first pull up?"
"What can I do for leg day if my hip still hurts and step ups aren’t working?"
Want to be coached by us? Spaces are now OPEN for our next 6-week plan.
Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject for information and pricing.
Feeling burnt out from tracking or heading off on holiday? This episode is your go-to guide for staying on track without logging every bite.
We cover:
We are now taking on new clients for our next 6 week plan. Enquire now www.fitfemaleproject.com or follow us on Insta @fitfemaleproject
Questions in order....
Ellen
How do I stay within calories when I get ravenous before my period—even though I already eat high volume and low cal?
Helen
Why am I suddenly getting constipated in the mornings, and why does it feel like I’m trying to pass a boulder?! 😂
Debbie
Any advice on toning the muscles in the face, neck, and jaw?
Laura
Should I keep weighing myself daily if it makes it feel less stressful, or just stick to three times a week?
Shannon
Why do we use a neutral spine in strength training but imprint in Pilates?
Amy
Why does my weight only seem to drop in the second half of my cycle—could it be perimenopause?
Nicola
How do I get back on track with food tracking after slipping off?
Becksy
Anyone else feel pressure to drink in social situations even when you’re trying to stay mindful?
Nicki
Is my 1kg weight gain from creatine going to drop off quickly?
Rachel
Can I use different weights on each side of an adjustable dumbbell or should they always be balanced?
Jade
What should I pack for a holiday to help stay on track—any essentials?
Anna
What can I do instead of barbell reverse lunges? They’re hurting my knees.
Lisa
How do I reduce carbs and get more fats in, without going over my calories?
Kate
How do I manage training when one shoulder is weaker due to an old injury?
Eadaoin
I’m craving pasta and bagels after holiday—should I eat them or swap them for something else?
Ashley
Should I eat fewer calories on rest days since I’m not training?
Jenny
Why is my weight not going down, and what high-protein foods are also good for fibre?
Want to be coached by us? Enquire now to find out about our plan options www.fitfemaleproject.com or @fitfemaleproject on Instagram
In this episode of the Fit Female Project podcast, Chelsea and Maz explore the realities of dieting in everyday life. They discuss various scenarios that dieters often face, such as social situations, unexpected food choices, and the challenges of maintaining a healthy lifestyle while enjoying life.
