Want to be coached by us? Enquire now and let us keep you accountable and take out the guess work www.fitfemaleproject.com @fitfemaleproject 

Questions in order: 

Bethan – How to respond to colleagues pushing sugary snacks without feeling guilty or pressured?

Emily – Struggling to progress past 90kg on the leg press—any advice?

Emma – Tips for managing food while on holiday, especially with hidden ingredients?

Stacey – Can I swap bagels for wraps in the meal plan, and is it okay to eat egg yolks?

Rebecca – Can the ab section be added to a workout, or should it be done separately?

Vicki – How to manage intense hunger during perimenopause and cravings caused by hormonal fluctuations?

Jackalyne – Not seeing changes on Renpho scales despite feeling leaner. Should I use them as a guide? Is HIIT affecting weight training progress?

Julia – Are rice cakes and pop chips okay for curbing savoury snack cravings?

Sugitha – Tips for increasing steps when working from home, incorporating protein into snacks, and drinking more water?

Sarah – Struggling to fit in workouts, diet, and steps with a newborn—what should be the priority?

Steph – How to stay motivated when taking a break due to a shoulder injury?

Tamzin – Does the height of the non-squatting leg in Bulgarian Split Squats matter, and is it normal to feel it in the other thigh?

Samantha – Still trying to understand meal planning—got advice from a friend and aunt.

Gabrielle – Can I mix home workouts with gym workouts? How to stay full on 1550 calories, as I’m used to eating 2000+?

Niamh – Accidentally repeated an exercise—what should I substitute for the leg curl?

Anna – Struggles with the leg curl machine feeling uncomfortable—any tips for adjusting it for a smaller frame?

Lorraine – Is it okay to count cardio session runs toward daily step goals?

Emilie – How to increase protein in breakfast without using oats or Greek yogurt?

Mary – Does the body adapt to calorie intake over time, making it harder to lose weight?

Anonymous – Does the app include pregnancy workouts (pre/postpartum)?

Want to be coached by us? You can find more info about our coaching options at www.fitfemaleproject.com or visit us on instagram @fitfemaleproject

Order of today’s questions

1. Bethan – How can I resist sweet treats when hungry?
2. Michelle – Can I start the new plan with gym workouts in Dubai and switch to home weights later?
3. Sam – Can I skip a week of workouts while on holiday and start when I get back?
4. Mary – My weight isn’t changing much—should I do anything differently?
5. Sarah – What happens next as a VIP? Do calories or workouts change?
6. Amie – What supplements or vitamins do you recommend?
7. Tamzin– Do you think my progress photos show fat loss?
8. Sarah – Eating more protein is making me constipated—any advice?
9. Emily P – Should I buy new scales? Can I swap Smith machine squats for barbell back squats? Where should my feet go on the leg press?
10. Julia – What’s the best protein meal?
11. Valeria – My weight went up despite more steps and fewer calories—why?
12. Victoria – I’m getting stronger, but the scale isn’t moving—any advice?
13. Rachel – How can I focus on toning my glutes and thighs with 4 workouts a week?
14. Shireen – My grip gives out before my muscles—what can I do?
15. Nicole – My weight isn’t dropping despite tracking—what should I change?
16. Annabelle – I lost 10kg but can’t get past 89kg—is this my natural weight limit?

Want to be coached by us? Head to www.fitfemaleproject.com. Follow Erin @thegratituderetreat @erindusek
In this episode of the Fit Female Project podcast, Chelsea and Erin delve into the interconnectedness of manifestation, breath work, and fitness. They explore how subconscious beliefs can hinder fitness goals, the importance of introspection, and practical steps to shift negative mindsets. The conversation emphasises the power of gratitude and self-love in achieving personal growth and fulfillment. Erin shares real-life examples of manifestation and encourages listeners to embrace a mindset of love and gratitude to transform their lives.

Enquire about joining our 6-week plan at www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject

"I have too many social events coming up"
"I have a holiday planned"
"I don't want to give up Crossfit or the exercise classes I love"
"I'm perimenopausal, you might not be able to help me"
"My life is too hectic right now"
"I'm scared of wasting my money"

Any of these sound familiar?
We get lots of enquiries each week with the same questions. In this episode we aim to answer these so you feel ready and prepared to start your journey with us!

We are now accepting new clients! Enquire to see how we can help you today www.fitfemaleproject.com
Questions:

1. Paula – Struggling to increase weights for full sets. Is it better to do more reps with the same weight or increase weight and do fewer reps?  

2. Caroline – How to tackle sweet cravings?  

3. Valeria – How should I take creatine for best results?  

4. Orlaith  
   - Thoughts on electrolyte drinks for training?  
   - Any improvements or changes I should make to my training?  

5. Ellen  
   - Best exercises for strengthening knees?  
   - How to stay focused and motivated after a long ‘blip’ in progress?  

6. Sarah – How to plan for alcohol when I have lots of events coming up?  

7. Abi  
   - How to stay on track when tired?  
   - Tips for staying on track during my period?  

8. Bethan – If I go over on one macro, which is best—protein, fats, or carbs?  

9. Lorraine – Should I add another cardio session to help with weight loss?  

10. Shireen – My weight fluctuated even though I was careful with food. Could ovulation be the reason?  

11. Jackalyne – Is it okay to accept hunger as part of the process? How do I manage it long-term?  

12. Francesca – How often should I be increasing weights in my workouts?  

13. Aisling – Any tips for staying motivated when I feel a dip?  

14. Steph – I hurt my shoulder. Should I rest or modify my workouts?  

15. Annabel – What’s the best way to ease back into training post-surgery?  

16. Julia  
   - What heart rate zone should I aim for in home training?  
   - Do I need to weigh all individual ingredients when cooking?  

17. Sam – I’m not aching as much after workouts. Does that mean I’m not working hard enough?  

18. Anna – What’s the best alternative when I can’t find the right attachment for cable machines?  

19. Mary – How to manage afternoon/evening sweet cravings?  

20. Emily – Should I eat before or after a late gym session?  

21. Lauren – Alternative exercises for step-ups if benches are too high?  

22. Danielle – Feeling distant from the group due to a busy schedule. Any advice?  

23. Emilie – Struggling to focus on nutrition and log food. How can I break it down and make it easier?  

Want to be coached by us? We want to help you get results so get in touch today! www.fitfemaleproject.com or follow us @fitfemaleproject on Instagram 

In this episode we discuss the common reasons why clients may struggle to see changes in their bodies despite their efforts. We explore various factors including unclear goals, random workouts, dieting habits, and the importance of intentional training. The conversation also delves into mental barriers and limiting beliefs that can hinder progress, emphasising the need for a positive mindset and structured approach to fitness and nutrition.

Apply to join our next intake in February by visiting www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject

Questions in order:

Mary – How do I maintain my weight without regaining? I want to stop dieting but don’t know how.

Debbie – My weight has stabilized. Should I keep tracking my food?

Rachel N – What’s the best cost-effective weight for hip thrusts and similar exercises? Would a kettlebell work?

Kat C – Struggling to balance training with life demands. How can I stay consistent without feeling guilty?

Lucy – Stuck at 70kg. Should I reduce calories or try a diet break/reverse dieting?

Niamh – Can I focus only on tracking protein instead of everything else?

Anna – I struggle to breathe when holding a weight to my chest. Can I hold it differently?

Sam C – What should I prioritize when feeling unwell and unable to train?

Maria – Will losing body fat reduce cellulite?

Sarah – Are protein-dense ready meals from supermarkets okay for regular use?

Annabel – Having vocal cord surgery, what gentle exercises can I do and what foods are soothing?

Want to be coached by us? Apply to join our next intake in February by visiting www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject

In this episode, we discuss the importance of mindset, seeking help, controlling one's environment, and tracking progress to regain control and achieve success. The conversation is filled with actionable tips and insights aimed at motivating listeners to take charge of their health and fitness goals.

Apply to join our next intake in February by visiting www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject

Questions in order:

Valeria

How can I increase weights safely?

Emily  

1. Should I track fibre? How do I know if I’m getting enough? 

2. Warm-up and mobility recommendations beyond the app? 

Caroline  

- Ways to increase protein intake? 

Tina  

- How to manage healthy habits when life gets chaotic?

 Abi G  

- Why can I lift more with a gym bench than at home?  

Sam   

- Frustration with slower weight loss despite effort:

Julia  

- Is it harder to lose weight as we age? 

Ellen  

- Why does calculating macros help with weight loss? 

Francesca  

- Can you achieve great results with home workouts?  

 Steph  

- Busy week with limited equipment - suggestions?  

Alison  

- Is it okay to use the hip thrust machine? 

Katie  

- Tips for working out with period cramps? 

 Beth  

- Should I try pre-workout for evening training?  

Zoe  

- Is protein powder safe while breastfeeding?  

Jacklyne   

-Abductor machine range of movement: 

Emilie  

- How soon should I move to heavier weights? 

Tamzin  

-Struggling with chocolate cravings - low-cal alternatives?  

Annabel  

- Why do lunges make me so achey? Tips for recovery? 

Danielle  

- Should I weigh food before or after cooking?  

Want to be coached by us? We help women unlock their full potential by providing expert guidance in fitness and nutrition. We aim to demystify weight training, simplify healthy eating, and coach women to feel confident and in control of their health and wellness journey. Head to www.fitfemaleproject.com to enquire or @fitfemaleproject
Questions:
1. **Shireen**
   - How can I manage food cravings before my period? 
   - Is sweetener worse than honey, or is it fine to use daily? 
   - What’s clear protein, and is it a good alternative to shakes?

2. **Orlaith** 
   - What’s the best collagen supplement? 
   - How can I increase my barbell shoulder press weight over time?

3. **Valeria** 
   - How can I improve my pull-ups? 

4. **Jackalyne** 
   - Why do I have back pain during RDLs? 
   - Is 100g of protein enough for a vegan diet? 

5. **Aisling** 
   - Is it normal for one arm to be weaker in shoulder presses, and what can I do about it?

6. **Claudine** 
   - How can I get steps in when the weather is bad? 

7. **Debbie** 
   - Why is my weight fluctuating this week? 

8. **Rachel N** 
   - Should I focus on losing a few pounds or toning for better results? 

9. **Abi G** 
   - Is it okay to alternate between gym and home workouts? 

10. **Sarah** 
    - Why haven’t I seen changes despite logging well? 

11. **Franceca** 
    - How can I stop going over on fats? 

12. **Danielle** 
    - Do I need to eat all my daily carbs if I’m not hungry? 

13. **Katie** 
    - Can I substitute exercises if the gym is busy? 

14. **Sam ** 
    - Will losing fat get rid of a double chin, or is it genetic? 

15. **Emily** 
    - Why are barbells better than dumbbells? 
    - Should I track low-calorie squash? 

16. **Lucy** 
    - Should I add exercise calories back to my daily target? 

17. **Emma, Paula** 
    - Do I need DOMs to know I’ve worked hard enough? 

18. **Sarah** 
    - Should I switch to gym workouts if I join a gym? 

19. **Ann-Marie** 
    - What gloves do you recommend? 

20. **Bobbie** 
    - Should I work out with DOMs or wait until they’re gone? 

21. **Maria** 
    - Is Willpowders protein a good option? 

22. **Annabel** 
    - What books do you recommend on nutrition, health, or mindset? 

23. **Donna** 
    - How closely should I stick to my macro targets?