Want to be coached by us? DM us on Instagram or head to our website www.fitfemaleproject.com to find out about our next plan! 

Chapters

00:00

Introduction

01:41

The Importance of Food Volume and Portion Sizes

03:49

Difference Between Eating More Calories and Eating Higher Food Volume

05:54

Increasing Food Volume at Breakfast

10:47

Increasing Food Volume at Lunch and Dinner

22:06

Conclusion and Invitation to Join Fit Female Project

Join the waitlist for our next 6-week project now at www.fitfemaleproject.com or check us out on instagram @fitfemaleproject.

00:00

Staying on Track While Eating Out

02:38

Calculating Macros for Muscle Gain

04:53

Finding Balance with Macros

06:21

Alternatives to Lunges and Squats for Hip Issues

08:20

The Benefits of Supersets in Workouts

14:34

The Importance of Accurate Tracking

23:05

Sticking to the Program for Consistent Results

Feeling guilty and sluggish after a long-weekend of indulgence?

In this episode we talk you through ways to regain control and give you practical tips for shifting your mindset, taking action, and reflecting on past behaviours. 

Want to join the WAITLIST for our next intake? Head to www.fitfemaleproject.com today or check out our Instagram @fitfemaleproject.

We also have a couple of 1-1 coaching slots open so shoot us a DM or email if you want to find out more [email protected].

00:00

Introduction and Small Talk

01:35

Feeling Guilty After the Weekend

05:16

Taking Control and Planning

06:54

Action and Accountability

09:56

Reflection and Learning

12:34

Conclusion and Next Steps

Join the waitlist for our next plan now www.fitfemaleproject.com

Chapters:
00.00
Introduction and Check-In

02:27
Snack Options and Protein Intake

05:28
Wrist Mobility Exercises

07:30
Cardio and Weight Loss

08:24
Sharing Meal Ideas and Tips

09:11
Increasing Daily Steps

10:04
Importance of Consistency in Calorie Intake

11:16
Eating Below Calorie Allowance

12:22
Timeline for Muscle Definition

14:19
Getting Used to Tracking Macros

18:19
Understanding Weight Loss Calculation

20:13
Diet Drinks and Honey Alternatives

22:26
Timeframe for Weight Loss

24:11
Supportive Partners and Diet Coke

26:05
Overcoming Exercise Challenges

28:12
Training During Illness

29:10
Increasing Water Intake

30:20
Improving Walking Lunges

32:29
Benefits of Non-Follow Along Workouts

34:28
Understanding Weight Gain Calculation

36:17
Celebrating Client Wins

Listen to this episode and commit to one of our three options to make sure that you have a happy Easter whilst trying to reach your health & fitness goals. This is EGGS-ACTLY what you need! 

Want to join the waitlist for our SUMMER intake? Head to our website www.fitfemaleproject.com or head to our Instagram @fitfemaleproject and drop us a message! 

Want access to the 5:4 method? DM us the words '5:4 Method' on instagram @fitfemaleproject
Want to be coached by us? Head to www.fitfemaleproject.com to apply! 
In this episode, Chelsea discusses her recent workouts and her desire to up her game in the gym. She introduces the 5-4 method, which involves five exercises done well and four workouts per week focusing on different muscle groups. Chelsea explains that this method is effective for busy women and emphasises the importance of simplicity and quality over quantity in workouts. She also provides guidance on who the 5-4 method may be suitable for. 

Chapters
00:00
Introduction and Personal Training Experience

02:02
Motivation to Improve Training

03:50
Benefits of the 5-4 Method

07:05
Determining if the 5-4 Method is Right for You

Welcome new & existing clients and those of you thinking about joining us (we know you are listening too). In this episode we discuss the importance of setting yourself up for success, the role of accountability and support, effective communication, and the significance of scheduling and prioritising workouts. We emphasise the importance of mindset and training intelligently, including working hard and building muscle. We also discuss the importance of eating whole foods and tracking nutrition. 

Want to join us? Enquire about joining our next plan through the website www.fitfemaleproject.com

00:00
Setting Yourself Up for Success

03:53
Accountability and Support

06:14
Communication and Check-Ins

10:42
Scheduling and Prioritizing Workouts

12:15
Mindset and Training Intelligently

21:13
Eating Whole Foods and Tracking

29:17
Conclusion and Next Steps

Want to be coached by us? Apply for the next plan by heading to our website www.fitfemaleproject.com or on our instagram @fitfemaleproject 

Topics:

• Self-check-ins are important to assess time management and prioritise activities.
• Believing in oneself and having a positive mindset are crucial for success.
• Enjoying training and finding activities that bring joy can lead to long-term commitment.
• Community support and sharing experiences can inspire and motivate others.
• Celebrating wins, big or small, is essential for maintaining motivation and progress.

Chapters:

00:00
Introduction and Check-In

01:32
Feedback on Tough Love Podcast

07:47
Building Muscle and Recomposition

12:12
Benefits of Fasted Cardio

14:56
Weightlifting and Increasing Weight

23:51
Celebrating Wins and Affirmations

28:43
Enjoying Exercise and Running

32:14
Closing 

32:22

Struggling to lose weight? The the reality is, what you’re doing at the moment isn’t working for you.

In this episode we cover all things, mindset, motivation, food, workouts and accountability.

Want to be coached by us? Apply for the next plan by heading to our website www.fitfemaleproject.com or check out our instagram @fitfemaleproject

Chapters

00:00

Introduction and Personal Update

01:35

The Need for Change

05:44

Taking Action and Setting Priorities

07:53

Finding Motivation

10:00

Managing Time and Priorities

14:53

Mindful Eating and Food Choices

19:44

Workouts and Exercise Intensity

25:38

The Importance of Support and Accountability

27:36

Conclusion and Final Thoughts

Want to be coached by us? Apply for the next plan by heading to out website www.fitfemaleproject.com or our instagram @fitfemaleproject 

Chapters

00:00 Introduction and Project Update
03:07 VIP Details for the Next Plan
05:13 Additional Workouts and Coaching in VIP Plan
07:40 The Importance of Coaching and Accountability
09:34 Tips for Reaching Protein Goals on a Vegan Diet
11:26 Engaging the Core While Walking or Running
15:21 Fluctuations in Weight Around Ovulation
18:54 Overcoming Plateaus and Seeking Support
23:26 Advice on Body Positivity and Taking Progress Pictures
28:58 The Impact of Over-Exercising on Weight Loss
30:07 Celebrating Client Wins
34:30 JOIN FIT FEMALE PROJECT