Fit Female Project

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?

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 explore the top fitness struggles women face—self-sabotage, yo-yo dieting, and plateaus. We break down the "why" behind these habits, their emotional toll, and how to break free. Listen for mindset shifts and game-changing strategies to take control of your fitness journey!

Want to be coached by us? Join one of our plan's NOW! FOLLOW us on Instagram @fitfemaleproject

Sarah – What does it mean when people say they have a good pump from the gym?

Annabel – Is there any downside to eating the same foods all the time, like tuna, cottage cheese, and yogurt?

Valeria – What are your thoughts on carb cycling?

Kelly – I'm training for a half marathon and running three times a week. Should I drop to two weight sessions, or try three runs and three strength sessions?

Emily – My traps have grown more than I'd like. Is this normal, and is there anything I can do to prevent it?

Vicki – My hormones have crashed, and I've been eating badly and not moving. Any practical tips to stop this from spiraling?

Niamh – I want to maintain my upper body definition without getting too muscly. Should I stop increasing weights and focus on higher reps?

Amy – How can I stop yo-yo dieting and build long-term healthy eating habits?

Anna – I can't get my knee to the floor in split squats/lunges. Should I be able to? Also, my right knee turns in when squatting—how can I fix this?

Emilie – My Apple Watch tracks 30 minutes of activity daily. Can I count that as cardio, or do I need a separate cardio session?

Sam – I'm feeling tired and hungry this week. I'm also eating out twice this weekend. How can I enjoy it without going overboard?

Christine – My knees feel crunchy when doing lunges. What’s a good machine-based alternative?

Annabel – How can I avoid attention or pressure when I don’t want to drink while out with friends?

Want to be coached by us? Apply now to join our next client intake www.fitfemaleproject.com and follow us on Instagram @fitfemaleproject

1. **Orlaith** - Can I scan the QR code in the Good Bite recipe book to input my meals into MyFitnessPal instead of entering everything manually? Also, can I substitute dumbbell RDLs for a barbell in my lower body workout?

2. **Emily ** - What are your thoughts on Whoop bands? I'm considering replacing my Apple Watch but unsure which option to choose.

3. **Eimer** - Is it okay to take longer than the 60-second rest period if I feel like I need more recovery as I increase my weights?

4. **Vicki** - What are some of your favorite recipes, and who do you follow for food inspiration?

5. **Rachel ** - I've been taking progress photos over the past six weeks. Can you see any differences in my lower body, or do I need to make changes?

6. **Sarah** - Any tips for not feeling exhausted? I’m sleeping well but feel more tired after a few days off work.

7. **Shireen** - I’m getting back to the gym after moving and taking 2-3 weeks off. Where should I start?

8. **Sam C** - I just need some words of encouragement! I feel fitter and stronger, but progress feels slow, and the scales aren’t moving much.

9. **Valeria** - My weight isn’t changing much, but people say I look leaner. Could my sleep and bloating be affecting my progress? Any advice?

10. **Mary** - I’ve fallen out of the habit of logging food but still hitting my steps and workouts. Should I keep tracking, or is it okay to take a break?

11. **Aisling** - Can we lower my calories to help reduce snacking? Also, should I stop keeping wraps in the house if I tend to snack on them, or should I focus on better snack choices instead?

12. **Stacey** - After a less nutritious week while traveling, should I focus more on a stricter diet or getting in more training sessions now that I’m back?

13. **Sarah** - Does it matter when I add protein powder to oats? Will high heat affect its nutritional properties?

14. **Christine** - What’s the best way to stop stress snacking? I keep reaching for little snacks, especially dried fruit and Nutella.

15. **Bethan** - What’s the best timing for eating protein and carbs before and after a workout? I usually train fasted and eat straight after—does that affect fat loss and muscle building?

16. **Ann-Marie** - My weight is staying the same, but my dress size has dropped, and I look more toned. How can I get the scale to move down?

Want to be coached by us? Our next 6 week plan starts on the 31st March.

Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to find out more.

Topics covered in this episode;

• Where did the Baby Weight come from?
• The Reality of Postnatal Body Changes
• Nutrition Strategies for Mothers
• Exercise and Activity 
• C-Section ‘pouch’ 
• Body Image
• Mindful Eating and Habits
• The Importance of Pelvic Floor Health