In this episode of The Powerful Project, we discuss our personal experiences and views on relationships.
We compare our different perspectives and challenges faced when single vs being in a relationship.
We explore societal pressures, the value of having aligned goals with a partner, and the importance of self-development.
We also touch on the dynamic of balancing independence and partnership, evolving roles of women and men, and how personal values and experiences shape relationship goals.
00:00 Welcome to The Powerful Project
00:09 Discussing Relationships: Single vs Engaged
01:03 Our Thoughts on Choosing the Right Partner
01:34 The Importance of Compatibility
04:50 Living Together: The Realities
13:08 Balancing Independence and Partnership
18:49 Modern Relationship Dynamics
22:06 Balancing Independence and Relationships
23:03 Challenges of Modern Relationships
24:59 The Impact of Feminism on Gender Roles
26:41 The Importance of Compromise in Relationships
28:57 Navigating Relationship Expectations
35:48 Accepting and Working Through Differences
40:42 The Complexity of Feminism and Relationship Dynamics
Follow us on socials for more content:
Kirsty: @kirstysholmes
Subscribe to hear more and if you related to this episode, please leave a review!
Lessons Learned in Building a Fitness Business
In this episode of The Powerful Project, we dive into the realities of turning passion into profit. Drawing from our own experiences in the fitness industry, we share the challenges, breakthroughs, and practical lessons learned while building businesses from the ground up.
From client acquisition to tax planning, self-discipline to structured systems, this conversation highlights what it truly takes to run a successful business. We discuss the value of listening to clients, the importance of continuous learning, and why applying knowledge immediately is the key to growth.
You’ll also hear insights on adapting to your audience, balancing business with personal life, and the often-overlooked realities of entrepreneurship. Whether you’re just starting out or scaling your fitness business, this episode is packed with actionable advice and hard-earned wisdom.
What You’ll Learn in This Episode:
The biggest challenges in starting a business
Why continuous learning (and unlearning) matters
The role of mentors, coaches, and structured systems
How to adapt your teaching methods for impact
Financial realities: taxes, planning, and long-term sustainability
Finding balance between business and personal life
Tune in for an honest and practical conversation that will help you build a stronger business and a more fulfilling entrepreneurial journey.
Feeling drained despite doing “all the right things”? In this episode, we welcome Dr. Cory, women’s health researcher and PhD expert in nutrition and iron metabolism, to shine a light on iron deficiency, one of the most overlooked energy killers for women.
What You’ll Discover:
This episode delivers science-backed and actionable iron deficiency strategies to help you finally boost your energy, recalibrate your body, and become your strongest, most energised self, while keeping your life full of what matters most.
Timestamps
00:00 Intro & guest welcome
02:52 Dr. Cory’s academic path and what ignited his passion
17:14 Rigorous research on iron deficiency in women
42:23 Iron absorption: heme vs. non‑heme, what boosts absorption
43:27 Supplements & infusions—types, timing, effectiveness
48:07 Everyday foods that support healthy iron
50:44 Real talk: iron low-down for women athletes
58:01 The economic and quality-of-life ripple effects
01:05:04 Quick-fire takeaways + powerful summary
Why This Episode Is for You
👉 You’re a boss lady, active mum, entrepreneur, or go-getter who needs more energy to function
👉 You’re done with fad diets, ready for a real, science-based food & fitness plan
👉 You want to feel fit, energized, powerful, and unapologetically YOU
👉 You need expert-backed nutrition and coaching that flexes with your busy life
Next Steps:
Kirsty and V are both certified personal trainers with online + in‑person coaching, helping women like you ditch exhaustion, build strength, and ignite their dream bodies.
Ready for personalised support?
Kirsty:
https://www.instagram.com/kirstyholmes_pt/
https://www.instagram.com/be.powherful/
V:
https://www.instagram.com/wiebkehensen/
https://www.instagram.com/busygirl.club/
Cory:
https://www.linkedin.com/in/cory-dugan-453673179/
Facebook:
https://www.facebook.com/paradox.health369/
UWA Research Repository :
https://research-repository.uwa.edu.au/en/persons/cory-dugan
Research Gate:
https://www.researchgate.net/profile/Cory-Dugan
Twitter (X):
ORCID Research ID:
https://orcid.org/0000-0001-5546-3465
Instagram: https://www.instagram.com/_holisticher/
Navigating Life Transitions and Embracing the Messy Middle
In 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 Project
00:17 Life Update: New Roles and Responsibilities
00:25 Balancing Coaching and Teaching
03:19 Navigating Personal and Professional Changes
05:02 Challenges and Lessons Learned
06:17 Building a New Routine and Business
13:20 Manifesting and Taking Action
18:20 Embracing Vulnerability and Change
19:14 Controlling What You Can
21:17 Maintaining Relationships Amidst Chaos
23:23 Building and Relying on Habits
28:07 Navigating Stressful Situations
32:24 Final Thoughts and Encouragement
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 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:
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-Love
In 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:
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 Introduction
00:31 Why Compliments Matter (Beyond Looks)
01:38 Understanding True Self-Worth
02:17 Unique Challenges Faced by Girls Today
04:17 Asha’s Journey to Confidence
06:58 The Impact of Body Image on Confidence
17:54 Tools to Build Self-Worth and Silence the Inner Critic
18:55 Reframing Negative Self-Talk
21:47 Navigating Body Positivity in a Complex World
25:36 Embracing the Journey of Self-Acceptance
26:54 The Effects of Body Comments on Self-Esteem
27:46 Handling Tough Conversations About Body Image
30:09 Rediscovering Toddler Confidence and Why It Matters
34:32 How Parents Shape Confidence in Children
45:08 Journaling as a Path to Self-Discovery
48:28 Final Takeaways and Asha’s Core Values
This 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! 🎧
More from Asha: https://www.instagram.com/ashaholland_/
Journals: https://ashaholland.com.au/collections/all-products
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 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 Excitement
00:49 Harnessing New Year Energy
01:18 Setting Goals and Reflecting
04:46 Personal Reflections and Achievements
07:13 Importance of Reflection and Goal Setting
12:25 SMART Goals Explained
17:48 Tracking Progress and Goals
22:57 The Challenges of Self-Comparison
25:30 Dream Big and Unlock Your Subconscious
28:12 Celebrating Wins and Overcoming Self-Criticism
28:31 Following Your Passion
32:37 Reflecting on Personal Achievements
37:59 The Importance of Perspective and Deep Conversations
39:37 Conclusion
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 the Holiday Season with Balance and Self-Care
In 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 Project
00:02 Navigating the Hectic Holiday Season
01:23 Balancing Priorities During Festive Times
02:38 Ditching Perfection and Embracing Flexibility
04:30 Staying Active with Minimum Effective Dose
06:42 Hydration Tips for the Festive Season
09:48 Mindful Eating and Intentional Treats
14:46 Prioritizing Sleep During Busy Times
17:54 Managing Stress and Self-Care
21:31 Maintaining Health and Immune System
23:39 Planning Ahead for Balance
26:26 Embracing Joy and Quality Time
28:37 Conclusion and Next Steps
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!
Debunking Intermittent Fasting: Benefits, Myths, and Practical Insights
In 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 Fasting
01:23 Popular Fasting Protocols
03:37 Scientific Insights and Studies
06:20 Gender Differences in Fasting
11:14 Practical Considerations and Personal Experiences
19:28 Psychological and Social Impacts
31:56 Conclusion and Final Thoughts
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, 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 Introduction
01:11 Ness's Journey in the Fitness Industry
03:06 Training Philosophy and Female Clients
05:18 Breathwork and Nervous System Insights
10:18 Event Management and Retreats
12:38 Travel and Fitness Routines
23:07 Fun Questions and Gym Pet Peeves
27:08 Awkward Gym Encounter
28:54 Powerlifting Mishaps
30:48 Counting Challenges
34:39 Gym Essentials and Snacks
46:54 Building Confidence in the Gym
52:36 Final Thoughts and Wisdom
JOIN US: https://events.humanitix.com/the-powherful-hike
Find Ness: https://www.instagram.com/ne_sss/
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 Stories
In 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 Holiday
00:12 Bee's Holiday Exercise Plans
00:47 Exploring Gyms While Traveling
01:38 Adjusting Workout Goals on Holiday
02:48 Creative Exercise Strategies
04:36 Maintaining Fitness on Longer Trips
08:38 Gym Culture and Experiences Abroad
16:15 Safety and Solo Travel Stories
22:25 Final Tips and Conclusion
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, 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 Project
00:25 Defining Power and Confidence
01:31 Challenging Diet Culture and External Rules
02:55 Empowerment Through Personal Goals
04:18 The Importance of Self-Awareness
05:21 Coaching for Strength and Health
08:36 The Role of Environment and Boundaries
26:37 Understanding and Honoring Personal Values
41:18 Overcoming the Motivation Myth
41:56 Building Habits and Identity
45:13 Balancing Rest and Effort
49:34 Curiosity Over Judgment
01:00:24 The Impact of Diet Culture
01:05:26 Aligning Health Goals with Values
01:13:52 Final Thoughts and Takeaways
More 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 Eating
00:17 Understanding Hunger vs. Emotional Eating
00:55 The Psychology Behind Emotional Eating
01:50 Common Triggers for Emotional Eating
02:45 The Impact of Stress on Eating Habits
03:12 Physical Stress and Its Effects
04:07 Building Resilience to Manage Stress
07:52 Strategies to Combat Emotional Eating
18:45 Mindfulness and Meditation Techniques
23:32 The Role of Physical Activity in Stress Relief
24:38 The Power of Boxing for Stress Relief
25:45 Emotional Release Through Physical Activity
28:10 Managing Stress as a Personal Trainer
33:38 The Importance of Setting Boundaries
37:15 Self-Compassion and Emotional Eating
41:59 Seeking Professional Help and Final Thoughts
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 Powerlifting to Cardio: Embracing New Fitness Challenges
In this episode of the Powerful Project, V and Kirsty 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 Hyrox 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 Update
00:28 Embracing Cardio and New Challenges
01:29 Discovering Hyrox
02:12 Training for Hyrox
03:27 Hyrox Event Details
04:35 First Hyrox Experience
06:38 Running Journey and Reflections
08:55 Revisiting Running and Fitness Goals
12:13 Balancing Strength and Cardio
16:13 Natural Running Ability
18:10 The Importance of Strength Training for Runners
18:29 Challenges of Transitioning Between Sports
19:07 Learning and Playing Netball
19:44 The Impact of Sports on Joint Health
20:38 Personal Sports Experiences and Reflections
24:21 The Social Benefits of Team Sports
27:59 Finding Your Third Place
30:04 Exploring New Fitness Challenges
31:15 Conclusion
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, 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 Training
00:39 Understanding Macronutrients
01:01 Importance of Protein
01:53 Choosing the Right Protein Sources
04:03 Carbohydrates and Their Role
05:55 Timing Your Meals Around Workouts
08:17 Common Mistakes and Best Practices
18:27 Supplements: The Final Touch
22:26 Hydration and Final Tips
23:25 Conclusion and Takeaways
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!
Building Resilience Through Strength Training
In 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 Resilience
00:54 Personal Journeys in Strength Training
02:10 Defining and Embracing Resilience
03:28 Overcoming Challenges Through Strength
05:38 Practical Applications of Strength Training
10:59 Mental and Emotional Resilience
15:24 Resilience in Everyday Life
22:15 Conclusion and Final Thoughts
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!
Overcoming Food Challenges with Dietitian Nina: ADHD, Hormonal Influences, and Sustainable Nutrition
In 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:
Find 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.
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!
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!
Through personal stories and expert advice, we’ll show you how to seamlessly integrate strength and cardio into your busy life, ensuring you’re not just fit, but healthily flourishing for years to come. Tune in and transform your approach to fitness into one that supports a strong, balanced, and joyous lifestyle.
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!
