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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.
Want to be coached by us? Our next 6-week plan starts on the 4th August and spaces are NOW OPEN.
Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to enquire today.
Client questions in order
1. Jade – Question about how long rest periods should be and whether it's okay to shorten or lengthen them depending on energy levels.
2. Ashleigh – Wondering if it's okay to leave some calories uneaten at the end of the day if protein goals are met.
3. Tara – Asking how many core workouts to add to her 4-day training split.
4. Amy – Noticing early weight loss has slowed and wondering why progress has changed.
5. Helen – Struggling with late-night snacking and looking for strategies to manage it.
6. Melissa – Noticing joint cracking during workouts and wondering if a supplement might help.
7. Nicki – Asking if long interruptions in workouts (like dealing with kids) affect results.
8. Megan – Finding pre-logging food difficult and wondering how to plan more effectively.
9. Annabel – Looking for tips on easing back into workouts after being sick.
10. Beksy – Asking for feedback on her current food choices and concerned about staying on track while traveling.
11. Tori – Feeling frustrated with inconsistency and trying to manage expectations while juggling everything.
Want to be coached by us? Get in touch today on Instagram @fitfemaleproject or head to our website www.fitfemaleproject.com
STOP letting food labels fool you 👀🍫
Brands are out here slapping “high protein” and “low fat” on everything… but most of it?
🚨 Marketing hype. Not facts.
In this episode, Chelsea & Maz break down:
✅ Why tracking apps aren’t forever—but food label reading is
✅ The protein trap everyone falls for (3g protein is NOT high protein)
✅ The traffic light trick for spotting hidden saturated fats
✅ The exact numbers we look for when buying food
✅ How to make smarter choices WITHOUT tracking forever
This is your cheat sheet for finally understanding what’s actually in your food (and why your “healthy” snacks might be slowing your progress).
Want to be coached by us? Get in touch today - Instagram @fitfemaleproject or head to our website www.fitfemaleproject.com
Laura – How to handle a caravan holiday where a friend insists on cooking unhealthy meals for the group.
Aimee – How to build quad strength without aggravating sore, swollen knees from baby wearing.
Liana – Is it okay to swap exercises for ones that suit my back issues better?
Lydia – What do you enjoy least and most about your job?
Kate P – Why does weight loss feel harder this time around—am I just getting older?
Aisling – How should I split my calories across meals if I struggle to eat breakfast?
Amy F – Can I have some new family-friendly chicken recipe ideas?
Melissa – One leg is stronger than the other—should I start with my weaker side in workouts?
Danielle – How do I stay on track when I’m feeling overwhelmed or unwell?
Ashley – What if I haven’t gone to the toilet in the morning—do I still weigh myself?
Annabel – Should I limit foods like eggs if I’m concerned about cholesterol?
Want to be coached by us? Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to enquire today.
Today Maz is talking honestly about what to do when life throws a spanner in the works. This episode is all about mindset, self-compassion, and taking control of what you can. Because progress doesn’t come from perfection, it comes from showing up, even when it’s hard.
Want to be coached by us? Enquire now www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject
Antoinette How do you manage high-protein meals with a big family and young kids?
Ros If I’m not sore after a workout, does it mean I didn’t work hard enough?
Laura G I’ve not worked out this week and my steps are low—should I lower my calories?
Marie
Does eating too much protein cause weight gain like carbs and fat?
Helen
I have a fancy dinner coming up—should I track calories or just enjoy it?
Carol
Should I do my workouts on holiday or adapt them? And do we always move to a new phase every 6 weeks?
Amy
Any tips for losing weight during perimenopause?
Joe
I struggle with macros unless I eat loads of chicken—any tips? And what should I do on holiday?
Laura S
Is it normal for weight loss to slow down and fluctuate when I eat out more?
Shannon
How do I cook for my husband when I’m tracking? I feel bad giving him the same portions as me.
Sinead
For banded side steps, is it better to use a tighter band with small steps or a looser band with bigger steps?
Annabel
How can I hit my step goal? I’ve been more sedentary lately.
Jade
I only feel lower body workouts in my thighs—how can I activate my glutes better?
Victoria
What’s better for step-ups—heavier weights with a lower step or lighter weights with a higher step?
Sarah-Jane
Is it OK to pause briefly during a set if I can’t finish all reps in one go?
Emilie
What back exercises can I do at home without gym machines?
Megan J
How can I hit my protein goal without protein powder or eating a lot of meat?
Rachel O
Is it OK to swap bicep curls for hammer curls? My wrist clicks with bicep curls.
Anna C
Why do I get neck and shoulder pain during upper body exercises? Is it my form or weight?
Laura R
I’m below my goal weight—how do I come out of my calorie deficit safely?
Becksy
Can I do two workouts in one day if I have extra time?
Christine
What should I do in a heatwave? It’s too hot to eat or train!
Kirsty H
How do I track food at friends’ houses or social events when I don’t know the calories?
Heather D
Should I track when eating out, or is it OK to just be mindful?
Kate P
I’m on week 2 and haven’t lost much weight—what can I do better?
Want to be coached by us? Follow us on Instagram @fitfemaleproject or head to the website www.fitfemaleproject.com
This episode is the honest truth behind Chelsea's 6 week summer tone- up. If you've been off, stuck, or like you just need to feel good again- this ones for you. You can turn it around and this episode will help you believe that.
Want to be coached by us? Visit www.fitfemaleproject.com or check out our instagram @fitfemaleproject to enquire about our coaching options.
Marie – Can I use Pilates reformer for ab work instead of separate sessions?
Ellie – How do I manage painful periods and weight fluctuations without derailing progress?
Annabel – What are the best foods to eat in Greece? Are feta salads okay?
Evangeline – Do I include bar weight when logging weights in the app?
Kim – Is a non-protein bedtime snack okay if I hit my macros?
Sarah G – Does one bad day ruin the whole week?
Laura – How badly does going over calories one day affect progress?
Liana – Is it okay to double up ab workouts or combine with cardio? Also struggling with hitting macros.
Amy B – Can I switch between 3- and 4-day gym splits?
Ashley – How do I deal with negative comments about being on the program?
Hazel – Not feeling cable ab crunches; okay to lean on a wall for toe dips?
Carol – Eat before workouts? Squat/lunge form? Dropping weight mid-set? How to pose for progress pics?
Rachel Orchard – Plateauing and struggling to get steps in WFH — tips?
Laura R – Struggling with sugar cravings around period — any tips?
Jade – What are some good low-fat snack options?
Emily P – Do steps count if walking on the spot? What food to buy in Malta?
Shannon – Which gym bars to use for which exercises?
Melissa – Can I go over calories for a date night or should I save cals?
Kirsty – How much does lack of sleep affect weight loss?
Megan J – Best low cal/fat-free salad dressings to help hit fat macro?
Want to be coached by us? Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to enquire!
Client questions in order:
1. Carol
No change on scale/pics — OK to do HIIT? 3 vs 4-day split?
2. Amy
Too late to snack at 10:30pm?
3. Tara
Hip sore in mornings — stretch ideas?
4. Angela
How to stay consistent all week?
5. Laura S
Recipe book or Insta page recs?
6. Laura G
Quick, prep-ahead breakfast ideas?
7. Shannon
How are calorie targets set?
8. Sarah (1)
Meal prep tips with no evening/weekend time?
9. Sarah (2)
Switching to 3 full-body — start Phase 3 or 1?
10. Emily P
Cable vs dumbbell — big difference?
11. Anna C
Dropped 1kg — why no more progress?
12. Annabel
How to hit steps in the heat?
Want to be coached by us?
We are now accepting clients for our next 6-week plan. Visit www.fitfemaleproject.com for pricing and info or DM us on Instagram @fitfemaleproject.
In this episode we discuss the importance of socialising while maintaining a healthy lifestyle. This conversation covers practical tips for navigating meals out, alcohol consumption, and the significance of consistency in achieving fitness goals.
BECOME A CLIENT TODAY! www.fitfemaleproject.com @fitfemaleproject Instagram
Bethan – Can I train and eat normally when I’m sick?
Ros – I under eat during the day and eat more at night.
Niamh – 4 weeks to holiday – what else can I do to speed things up?
Carol – I’m new and unsure about protein and weights in classes.
Shannon – Should I hit protein even if it means going over calories? Also, where’s my weight average?
Amy F – Lunges
Ellen – Can I switch up workouts if I’m getting bored?
Emily P – Can I use grips with dumbbells? And how do I stop bored snacking?
Amy B – Why does 0% yogurt have more protein than full fat?
Rachael – Any good healthy recipe book or account recs?
Anna – Can I tone my armpits or is my form the issue?
Clare – Short on time – cut the workout or the rest?
Laura – What if I go over fats/carbs but still have calories left?
Annabel – Love strength training but feeling in a rut – can I mix it up?
Want to be coached by us? Our next 6-week plan ‘The Six to Summer Challenge’ starts on the 23rd June. Visit www.fitfemaleproject.com or DM us on Instagram @fitfemaleproject for info and pricing.
In this episode we debunk the fluff, and explain the most simple way to create a toned, lean body, just in time for Summer!
