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

Want to be coached by us? Enquire today and let us help you transform in 2025 www.fitfemaleproject.com or Instagram @fitfemaleproject 

In this episode of the Fit Female Project podcast, Chelsea and Maz discuss setting powerful and transformative goals for the new year. They emphasise the importance of overcoming limiting beliefs, utilising visualisation techniques, and reflecting on past experiences to create actionable and specific goals for fitness and nutrition. The conversation also touches on personal goals for 2025, the significance of community support, and the journey towards a healthier mindset and lifestyle.

Want to be coached by us? Apply now at  www.fitfemaleproject.com or follow us on instagram @fitfemaleproject 

In this episode of the Fit Female Project podcast, Chelsea and Maz discuss the seven key steps to transforming your body and mindset for the new year. They emphasise the importance of committing to your reasons for change, setting realistic goals, fuelling your body with proper nutrition, building a structured strength training routine, prioritising rest and recovery, surrounding yourself with supportive individuals, and focusing on consistency rather than perfection. The conversation is filled with practical tips and encouragement for listeners looking to embark on their transformation journey in 2025.

Want to be coached by us? Join our next intake now at www.fitfemaleproject.com or message us on instagram @fitfemaleproject.

Chapters

00:00

Introduction and Wedding Reflections

00:28

Holiday Fitness Mindset

03:18

Client Questions on Fitness and Nutrition

10:23

Bodyweight Workouts and Transitioning

16:40

Conclusion and Christmas Wishes

Want to be coached by us? Apply now at www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject 
Follow Erin on Instagram @erindusek  @thegratituderetreat

In this episode  Chelsea and Erin delve into the importance of mental fitness and manifestation. They discuss how mental health can often be overlooked in the fitness industry and explore various tools such as yoga, gratitude, and meditation to enhance emotional well-being. The conversation emphasises the significance of self-love, acceptance, and the power of positive affirmations in achieving personal goals. Erin shares her journey from professional dancing to teaching yoga and leading gratitude retreats, highlighting the transformative effects of these practices. 

Join our next client intake now www.fitfemaleproject.com or follow us on instagram @fitfemaleproject 

Chapters
00:00 Introduction 
03:49 Addressing Listener Questions
10:19 Workout Techniques and Safety
14:53 Strength Training Insights and Rep Ranges
18:39 Maintaining Habits During the Holidays
20:41 Outro 2.wav

Change your life in 2025 and make our method the last diet you ever have to do! Follow us on Instagram @fitfemaleproject or head to www.fitfemaleproject.com

In this episode of the Fit Female Project podcast, Chelsea and Maz discuss the challenges of adulting, particularly during the holiday season. They explore how to enjoy Christmas without sabotaging fitness goals, debunk myths about weight gain, and provide practical tips for maintaining healthy habits. The conversation emphasizes the importance of mindset, hydration, and staying active, while also encouraging listeners to break old patterns and create new traditions that align with their goals.