Fit Female Project

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. 

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!