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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!

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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

Follow us on Spotify, Instagram & TikTok @fitfemaleproject

Want to be coached by us? Apply now www.fitfemaleproject.com

- **Orlaith**As someone building muscle:** Best treat to have daily or weekly?

- **Nikki:** Do I need to stay under my carb goal if I eat a lot of fruit?

- **Sam:** How can I manage cravings and low energy before my period?

- **Bernadette:** Is doing extra upper body sessions okay if I can't do lower body?

- **Emily:** Does heating creatine affect its effectiveness?

- **Sarah:** What’s a normal daily weight fluctuation?

- **Vickie:** What are your favorite gym wear brands?

- **Sugitha:** How do I stay motivated when my weight goes up?

- **Niamh:** Can I swap dumbbell RDLs for barbell as I’ve maxed out at 20kg?

- **Valeria:** Why didn’t my weight change despite following the plan and having my period?

- **Stacey:** What will my maintenance calories be when I hit my goal?

- **Aimee:** Should I do extra reps or increase the weight if I can do more reps?

- **Maria:** Is 15k steps and an hour of cardio enough? Should I mix it up?

- **Anna:** Why do I feel leg raises in my hip flexors and quads?

- **Emilie:** What exercises help with a stiff neck from sitting at a desk all day?

- **Michelle:** Why do I still have belly fat?

- **Amy:** What are your thoughts on fasting?

- **Christine:** What’s the healthiest milk for coffee?

Want to be coached by us? Enquire about joining our next 6-week plan at www.fitfemaleproject.com or visit our instagram @fitfemaleproject. 

In this episode we discuss effective strategies for achieving a flat stomach in time for summer. We chat about the importance of diet over excessive cardio, the role of genetics in body composition, and the need for a balanced workout routine that includes strength training and daily movement. We hope this conversation provides practical tips and insights to help you reach your goals.

Want to be coached by us? Head to the website www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject

1. **Orlaith** - Is it normal to stay at the same weight for some exercises if you can’t lift heavier yet?

2. **Valeria** - Should I reduce my food intake since I’m fasting in a 6-hour window?

3. **Emily** - How should I do my cardio? Does it need to be 30 mins in one go? Also, are cardio zones important?

4. **Emily** - Any advice for cutting out my Sunday night drink?

5. **Rachel N** - Should I take collagen? Is there a vegetarian option?

6. **Ann-Marie** - Any tips to avoid wrist pain when lifting?

7. **Emma** - Can I swap lunges for squats due to knee pain?

8. **Sugitha** - How can I increase protein if I don’t eat much meat?

9. **Vicki** - I struggle to hit my fat macros. Any snack ideas?

10. **Emma** - Is it okay to eat the same meals daily?

11. **Debbie** - Could high cortisol be causing bloating?

12. **Stacey** - Am I hindering muscle growth with 2-3 cardio sessions a week?

13. **Aisling** - I’m doing everything right but my weight is stuck. What can I change?

14. **Christine** - Can I track cycling instead of steps? Also, how do I sign up for the next 6-week program?

15. **Annabel** - Is couscous healthy? Is quinoa better?

Want to be coached by us? Head to www.fitfemaleproject.com or Instagram @fitfemaleproject

In this episode of the Fit Female Project podcast, Chelsea and Amira discuss the challenges of communicating health choices in various social contexts, including work, family, and romantic relationships. They explore the pressures individuals face when trying to maintain a healthy lifestyle and provide practical strategies for assertive communication. The conversation emphasises the importance of understanding the motivations behind others' reactions and the need for ongoing dialogue to foster support and understanding in personal relationships. Follow Amira on Instagram the_communicationexpert

Cara – Why the one-leg leg press? Also, when I get DOMS, I feel more tired, hungry, and cranky. Is this normal? What can I do to ease it?  

Saffi – How can I track food and plan workouts when I’m moving around a lot and staying in different places?  

Dierdre – I started on the 17th. Does that mean my check-in week is Monday to Sunday, even though the questionnaire runs Wednesday to Thursday?  

Eimer – What’s the difference between dumbbell RDLs and barbell RDLs?  

Emily – I hit 100kg on the leg press but can only do it if I don’t start right at the bottom. Is that okay, or is it ‘cheating’?  

Emma – I’ve been extremely tired despite getting 8 hours of sleep and eating well. I’ve ordered magnesium but not sure if it will help. Any suggestions besides getting bloodwork done?  

Bethan – My weight has stayed the same for the past week, but I feel better in my clothes. Can weight stay the same while building muscle and losing fat?  

Sugitha – When and how should I return to exercise after illness?  

Lucy – Is it really possible to lose fat and gain muscle at the same time?  

Kelly – I feel hangry in a calorie deficit. Is this normal, or could it be menopause symptoms?  

Valeria – I’m fasting for Ramadan. What’s the best way to break my fast and structure meals around workouts?  

Sam C – What are your thoughts on using wrist weights while walking?  

Niamh – For Phase 11 cable step-ups, I’ve been adding 20kg resistance. Is this okay?  

Julia – I do home workouts with one PT session using heavier weights. Would I get better results at a gym?  

Samantha – Should I log the total weight or just one dumbbell when tracking workouts? And for unilateral exercises, do I log total reps or per side?  

Stacey – I’m not hitting my protein target and struggling with low-carb/low-fat options. Should I add a protein powder?  

Anna – How should I position myself for the barbell bench press? I keep hitting the hooks when pressing up. Also, the cable biceps curl hurts my wrist—what attachment should I use?  

Elaine – For dumbbell hip thrusts, I’m using 15kg and don’t feel challenged. Should I get a dumbbell strap to hold two weights?  

Annabel – What’s the best dark chocolate to buy? What’s your take on Medjool dates?  

Emily – My wrists feel weak when doing push-ups and holding dumbbells. Are there exercises to strengthen them?  

Christine – I struggle with getting enough protein due to a busy lifestyle. Any quick, portable solutions? Also, how do I log meals when eating from a work cafeteria with unknown calories?  

Francesca – I’ve hit a weight loss plateau despite mostly sticking to my plan, aside from five off-track days in the last month. Any advice?

Want to be coached by us? Head to our website www.fitfemaleproject.com to apply, or send us a DM on instagram @fitfemaleproject for more information.

In this episode of the Fit Female Project podcast, we discuss the various ways that phones can sabotage fat loss and overall fitness progress. We explore the impact of social media on mental health, the dangers of procrastination, and the prevalence of misinformation in the fitness industry.