Fit Female Project

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? 

Want to be coached by us? Head to www.fitfemaleproject.com to find out how you can join our next 6-week plan, or check us out on instagram @fitfemaleproject.

In this episode we talk you through an example day of eating with some basic, quick, nutritious ideas. Although we admit we are not so hot in the kitchen, we have provided a basic guide into the way we structure our daily meals.

Join Fit Female Project today or follow us on Instagram for more tips @fitfemaleproject www.fitfemaleproject.com 

This weeks questions in order of answers! 
1. **Anna**  

   - Why has my weight stayed the same for the last three weigh-ins?  

2. **Orlaith**  

   - Do you ever have an off week with training?  

3. **Victoria L**  

   - What are the progression steps of a pull-up after using the assisted pull-up machine?  

   - Can I use the Smith machine for barbell chest press?  

   - How can I hit my increased calorie target without going over carbs?  

4. **Victoria Ln**  

   - What are your best tips for quick grab-and-go meals?  

5. **Kat**  

   - Can I train while sore from my last workout?  

6. **Debbie**  

   - What extra upper-body workout should I do when I have time?  

7. **Jacklene**  

   - How can I boost my energy levels?  

8. **Rachel N**  

   - Should I mix 6kg and 8kg dumbbells when I can’t lift 8kg for all reps?  

9. **Elaine**  

   - In Phase 7 glutes workout, what does the second dumbbell hip thrust exercise entail?  

10. **Niamh**  

    - Can I substitute leg curls with single-leg cable curls?  

11. **Lucy**  

    - Does drinking more water increase scale weight?  

12. **Zoe & Maria**  

    - What are some easy and healthy snacks for on the go?  

13. **Steph**  

    - How do I use the assisted pull-up machine?  

14. **Aimee**  

    - What are the best high-protein foods to eat?  

15. **Tracy**  

    - Can I get rid of a thick waistband caused by menopause?  

16. **Tamzin**  

    - Are "out of the box" oats okay instead of overnight oats?  

    - Should I save unused calories for slip-ups or eat more after dinner?  

17. **Annabel**  

    - How does being on my period affect training performance?  

18. **Sam**  

    - How do I log food when I don’t know the exact measurements or ingredients?  

19. **Elyse**  

    - Can I mix creatine into protein shakes, or should I take it with water?  

20. **Donner**  

    - Should I consider taking creatine?  

21. **Joanna**  

    - Is it more important to stay under the calorie limit or balance macros?  

22. **Emily**  

    - How can I increase my fat intake with healthy options?  

23. **Rebecca**  

    - Should I match reps on both sides when one side is weaker during abs training?  

24. **Sarah**  

    - Can I do all my workouts on the weekend and focus on steps during the week?  

25. **Amie**  

    - How can I manage sweet tooth cravings?  

26. **Yasemin**  

    - Will planning meals and hitting macros become easier with time?  

27. **Sophie**  

    - Do herbal teas count as water intake?  

28. **Julia**  

    - Am I navigating the app correctly?  

29. **Emilie**  

    - How do I log calories when batch cooking multiple servings?  

Want to be coached by us? Head to www.fitfemaleproject.com to find out how you can join our next 6-week plan, or check us out on instagram @fitfemaleproject

In this episode Maz and Chelsea provide a comprehensive guide to weight training, aimed at both new and existing clients (and any podcast listeners new to lifting weights!). They discuss the importance of understanding the purpose behind workouts, choosing the right gear, effective warm-up techniques, the significance of exercise order, tempo, mind-muscle connection, rest periods, and how to utilise coaching effectively for optimal results.

Want to be coached by us? Head to www.fitfemaleproject.com to find out how you can join one of our online plans or check out our Instagram @fitfemaleproject 

Chapters

00:00 New Year Check-In and Progress Updates
02:10 Diet Coke and Health Alternatives
04:49 Sleep Hygiene and Deep Sleep Tips
08:07 Resistance Bands and Exercise Substitutions
10:01 Building Muscle and Nutrition Strategies
11:58 Tracking Food Intake and Motivation to Return to Gym
14:56 Overcoming Gym Anxiety and Embracing Community
17:55 Exercise Modifications and Personalization
20:07 MCT Oil and Dietary Considerations
22:00 Getting Back on Track After Indulgence
23:58 High Protein Alternatives and Meal Ideas
26:45 Outro 2.wav