**Laura**

What foods help reduce period cramps and pain?

**Shin**

1. What’s the best alcohol or juice choice for social events?

2. How does weight change during our cycle?

**Sam**

How can I get better at tracking food when I cook everything from scratch?

**Anna**

Can I get some FFP Tough Love? I've lost 12kg but the last 8kg feels impossible and I’ve lost my mojo.

**Helen**

Does doing extra exercise make up for drinking alcohol at weekends?

**Christine**

Is biking as good as steps? And how can I get back on track with food and training when my routine’s been thrown off?

**Annabel**

Which seeds are best to add into meals — mixed seeds or flaxseeds?

**Nicola**

I’m going on holiday Saturday — any tips to stop things going totally downhill?

In this episode, we are getting real about weight gain — including the 5lbs Chelsea’s recently put on and what it actually means. Spoiler: it’s not cortisol, moon cycles, or magical incline settings. It’s life. It’s normal. It’s human.

We’re unpacking the mindset traps around fat loss, why overcomplicating everything with bio-hacks and fear-based content is keeping women stuck, and what really moves the needle when it comes to results.

This episode is for anyone who’s ever felt like they’ve failed because the scale went up — you haven’t. You’re just in a different season.

💬 DM us if this hit home @fitfemaleproject— and if you’re ready to join our next intake, doors for May are now open www.fitfemaleproject.com

Want to be coached by us online? Our client intake is now open. Enquire now www.fitfemaleproject.com and let us take out the guess work! Follow us on Instagram @fitfemaleproject

**Annabel**

What sort of weekly workout structure do you propose for using the new Les Mils workouts?

**Nikki**

I know I can do better at weekends when it comes to alcohol but is my weekday tracking looking ok or is there anything I could change/improve?

**Bailey**

My weight went up this week which has affected me more than I thought as I’ve never normally checked my weight this much since doing FFP. What’s your advice on staying positive and motivated when this happens?

**Laura**

What are the best tips for maintaining the weight loss once the 6 weeks is up?

**Robyn**

With skull crushers my forearms take over more than my triceps sometimes?

**Nicola**

How can I increase my fibre?

**Natalie**

Is it ok to do 2 sets instead of 3?

**Aimee**

I have some new heavier weights arriving tomorrow (yay) but I’m due to move up a phase in a week, should I keep on the phase I’m on and increase the weight or move to the next phase and just start with the heavier weight there?

**Sarah**

What are your thoughts on booty builder machines as opposed to traditional hip thrusts? I have joined a new gym that has a booty bar 

Ready to get results and be coached by us? Apply to join our next plan now www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject

Victoria – Upper body workouts feel short in Phase 5—finishing in 40–45 mins. Is that okay?

Annabel – Are pork chops or beef meatballs good protein sources, or should I stick to lean meats?

Sarah – What are the most effective exercises for building ab strength?

Nicola – Is it okay to go over protein if I’m still under my calorie target?

Shin – Going on an active holiday—how do I stay on track without feeling guilty for skipping workouts?

Emily – Why is my single-leg press much lower than my two-leg press? Am I overthinking it?

Aimee – Is it normal to hit a weight loss plateau and then start seeing results again?

Laura S – Weight stalled this week—could indulgence over Easter be the reason?

Mary – Fell off track during a busy week and Easter—how do I bounce back without undoing progress?

Gemma – Struggling with fatigue and nausea—can I track yoga instead of weight workouts?

Just got back from a trip, a big weekend, or life simply got in the way? This episode is your gentle but firm kick up the bum. I’ve just returned from the most incredible few days in New York, and even as a coach, I sometimes feel like I’m starting from scratch when I get back.

In this quick, no-fluff episode (under 15 minutes), I’m sharing exactly how I reset my mindset, routine, and nutrition after time away—from real-life tips on food and training to how I handle the post-weekend guilt spiral. Whether you had too much chocolate over Easter or just feel a bit off-track, this episode will help you move forward with confidence, clarity, and zero shame.

👊 You’ve got this—press play and let’s get back to feeling our best.

www.fitfemaleproject.com

Want to apply to be coached by us? Follow us on Instagram nor @fitfemaleproject or head to the website www.fitfemaleproject.com

Questions in order

Emily- What gym workouts should I do on holiday if I can only train 3 times but usually follow a 4-day split?

Debbie- How do I know if I’ve lost too much weight when people are saying I look ill?

Nikki- How much should I increase my weights by if I can only afford a small jump?

Shin- Is Greek yogurt better than kefir for protein, and are there good milk alternatives to cow’s milk?

Shireen- I’m obsessed with cottage cheese—any recipe ideas?

Sam- Why do the weights feel different on the same machines at two gyms, and how should I track it?

Bethan- Is it okay to change the order of exercises in my workout if equipment isn’t available?

Niamh- Can I increase reps instead of weight for my upper body if I don’t want to get more muscly?

Hazel- Does walking count as cardio if my heart rate goes up?

Jody- Is creatine making me gain weight or feel bloated?

Julia- How do I get back into training after being ill?

Priya- How can I eat more protein when I feel sick from pregnancy?

Sarah- Do I move up a workout phase each week, and is it okay to use my legs in a shoulder press?

Anna- Should I expect to lift the same weight on different types of leg press machines?

Eadaoin- Can I skip weighted hip thrusts if they feel uncomfortable and just focus on form?

Laura- How can I manage calories at a roast dinner, control Easter chocolate cravings, and understand which fats and carbs are healthy?

Natalie- Can I use Huel instead of protein powder in my meals?

Want to be coached by us? Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject for more information.

For today’s episode we handed it over to our clients. We asked them to share their top weight loss hacks that keep them consistently progressing.

Come back to this episode if you ever lose your way in your own weight loss journey and need to refocus on the process.

1. Keep it predictable – Stick to consistent meals with a small dinner rotation to reduce stress and allow flexibility for special occasions.
2. Front-load protein – Start the day with high-protein meals to curb hunger and hit macro goals early.
3. Plan ahead – Log meals the day before to stay on track with calories and macros.
4. Hydrate smartly – Drink plenty of water, and prep a cold 2L bottle the night before.
5. Out of sight, out of mouth – Don’t buy tempting snacks; opt for portion-controlled treats like individually wrapped chocolate.
6. Prep like a pro – Batch cook dinners and prep breakfast/lunch the night before (e.g., overnight oats).
7. Lock in workouts – Schedule them like appointments to stay consistent.
8. Satisfy smartly – Have healthier treat alternatives on hand (e.g., Greek yogurt with fruit and dark chocolate).
9. Mindset matters – Use phone reminders to align food choices with your goals (e.g., “What would the person I want to be eat?”).

Want to apply to be coached by us? Follow us on Instagram nor @fitfemaleproject or head to the website www.fitfemaleproject.com

Questions in order:

Mary – Is it okay to not track food if weight is stable?

Valeria – Seeing body changes but no scale drop; what else can I tweak?

Natalie – How do I handle an off-plan afternoon tea?

Laura – How to boost protein intake and pick better snacks?

Amy Farrer – Difference between reverse lunges and split squats?

Jess – Can I repeat the same workouts weekly for full body?

Nicola – Is losing 2 lbs in the first week enough?

Gemma – Struggling to hit protein due to nausea and low appetite in first trimester—what should I focus on?

Bailey – Nervous using gym machines and unsure about creatine timing.

Sarah – Tips for drinking more water daily (especially while breastfeeding)?

Hazel – How to enjoy my hen do without derailing progress + balance tips for lunges?

Niamh – Can I use two weights for straddle lifts to increase load?

Angela – Should I weigh mince raw or cooked?

Anna – Does tea count towards water intake + chest DOMS stretch suggestions?

Sarah – Should I run before or after my workout?

Sam C – How to enjoy bank holiday treats without undoing progress?

Anne-Marie – Any advice for managing lifting callouses?

Annabel – How to ease back into workouts after breaking a toe?

Emilie – Lunges still feel hard—how can I improve flexibility or recover better?

Want to be coached by us? Join our next 6-week plan at www.fitfemaleproject.com or DM us on instagram @fitfemaleproject

In this episode we discuss what it takes to nail your 6-week plan.

Chapters

00:00

Kickstarting Your Fitness Journey

02:47

Understanding Your Goals and Motivation

03:58

Mindset and Self-Awareness

06:37

Creating Your Game Plan

09:39

Setting Up Your Environment for Success

12:14

Building a Supportive Community

Want to apply to be coached by us? Follow us on Instagram nor @fitfemaleproject or head to the website www.fitfemaleproject.com

Questions in order:

Client Questions

- **Sophie** – How can I focus on belly fat after having two kids and a C-section?

- **Emily** – Does it matter when I eat breakfast after the gym?

- **Francesca** – Should I eat before an early morning workout? If so, what should I eat?

- **Michelle** – Is it okay to work out fasted, or should I have a snack to avoid high cortisol?

- **Jessica** – How can I balance half marathon training with strength workouts without overtraining?

- **Vicki** – How many ab workouts should I do per week?

- **Bailey** – What are some simple ways to increase protein intake on busy days?

- **Emily** – Could my underactive thyroid be affecting my weight loss, and what foods should I eat or avoid?

- **Anna** – How do I do a barbell shoulder press without hitting my chin or pulling my head back?

- **Sam** – What alternative handle can I use for cable exercises if the rope attachment isn’t available?

- **Eadaoin** – What’s the correct knee angle and form for the leg press?

- **Gemma** – Do I have to do cardio? I love strength training and don’t want to risk anything in my first trimester.

- **Niamh** – I’m on a mini cut, but my protein intake is higher than usual. Is that okay?

- **Amy** – How can I handle sugar cravings? Also, is it normal to wake up thirsty at night?

- **Emma** – Can you help me with carb loading? What should I eat and how many carbs do I need?

- **Aisling** – I took a break from weighing myself. Should I start tracking my weight again?

- **Jess** – What time will the London meet & greet be?

- **Ann-Marie** – Should I focus on getting deeper in my squats before adding more weight?