Fit Female Project

By Chelsea Labadini, Maz WarthoHealth & Fitness Fitness

Fit Female Project episodes

March 01, 2024 The February Project Week 3 Q&A March 1st
Want to be coached by us? Join the waitlist for our next intake on our website www.fitfemaleproject.com or send us a DM on Instagram @fitfemaleproject
00:00
Chelsea's Failed Proposal
03:08
Weight Loss Plateau
06:07
Managing Diet on a Holiday
08:51
Weight Loss Plateau and Calorie Adjustment
10:17
Milk Options and Bread Choices
13:17
Exercise Frequency and Alcohol Consumption
19:30
Overcoming Weight Loss Struggles
20:21
Working Out and Tracking Food
21:21
Staying Accountable and Making Progress
22:38
Finding Solutions for Busy Lives
23:37
Overcoming Challenges and Building Confidence
24:07
Managing Breakfast and Snacking
25:09
Managing Depression and Mental Health
26:25
Taking Small Steps and Focusing on Daily Wins
27:07
Balancing Ready Meals and Whole Foods
28:14
Enjoying Fruit and Making Simple Diet Tweaks
29:12
Simplifying Meal Choices for Stressful Times
30:06
Focusing on Whole Foods and Portion Control
36:14
Understanding Calorie Deficit for Weight Loss
39:09
Reframing Portion Control and Enjoying Food
40:44
Closing Remarks and Next Intake
41 min
February 28, 2024 Being A Woman Is Hard!
Want to be coached by us? Join the waitlist for our next intake on our website www.fitfemaleproject.com or send us a DM on instagram @fitfemaleproject.

In this episode, Maz and Chelsea discuss the different phases of life that women go through and the challenges they face. They cover topics such as career-driven women, trying to conceive and pregnancy, postpartum challenges, busy moms, menopause, and the importance of getting help. They provide solutions and advice for each phase, emphasising the need for self-care and support from others. The conversation highlights the importance of understanding and addressing the unique struggles women face at different stages of their lives.

Chapters

00:00
Introduction and Weekend Recap
03:33
Different Phases of Life and Challenges
05:05
Career-Driven Women
08:04
Trying to Conceive and Pregnancy
10:19
Postpartum Challenges
14:20
Busy Moms
28:09
Importance of Getting Help
29:32
Conclusion
32 min
February 23, 2024 The February Project Week 2 Q&A Feb 23rd
Want to be coached by us? Join the waitlist for our next intake on our website www.fitfemaleproject.com or ask us for help on instagram @fitfemaleproject

Chapters

00:00
Introduction and Exciting News
03:27
Q&A: Shoes for Strength Training
05:26
Q&A: Sticking to Three Meals a Day
07:10
Q&A: Plateau in Upper Body Weights
08:53
Q&A: Eating Three Meals a Day
10:36
Q&A: Navigating Food-Related Events
12:20
Q&A: Choosing Weights for Different Exercises
14:35
Q&A: Being Kind to Yourself
19:33
Q&A: Increasing Protein without Adding Calories
20:26
Q&A: High Protein, Low Carb Rationale
22:00
Q&A: Home Workouts vs Gym Machines
23:28
Q&A: Protein Bars and Protein Powder
25:07
Q&A: Weighing Food Before or After Cooking
26:24
Q&A: Falling Short of Calorie Target
28:03
Q&A: Best Snack Before Weighted Workout
30:12
Q&A: Choosing the Right Resistance for Fabric Booty Bands
32:38
Q&A: Can You Have Too Much Protein?
33:34
Q&A: Tracking Food and Increased Energy
35:28
Conclusion and Celebrating Win
36 min
February 21, 2024Go Out For Dinner And Still Lose Weight (bitesize episode)
Want to be coached by us? We are passionate about teaching you to how to get results whilst still enjoying your life! If this sounds like what you need then check out our instagram @fitfemaleproject or head to our website www.fitfemaleproject.com.
In this episode of the Fit Female Project podcast, we discuss tips for eating out and socialising while still making progress towards your fitness goals.

Topics covered;
Looking up the menu in advance and choose a lean protein as the base of your meal.
Choosing restaurants that offer healthier options and avoiding rich and saucy cuisines.
Tracking your alcohol consumption and considering low-calorie options.
Not going out extremely hungry.
Being mindful of portion sizes.
Banking calories and how it can be helpful for some people.
Getting back on track the next day and remembering that these tips are not meant to be restrictive.
21 min
February 16, 2024 The February Project week 1 Q&A Feb 16th
The next Fit Female Project starts on the 25th March! Enquire to join now www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject.
In this check-in, Chelsea and Maz provide tips for sticking to calorie and protein goals, discuss the mindset around cheat days, and offer strategies for adjusting meals with a reduction in calories. They also share advice on staying determined and focused when tired and stressed, modifying exercises for injuries, strategies to eat well on holiday, and discuss perimenopause symptoms.

Chapters
00:00
Introduction and Welcome
01:04
Congratulating Participants on Progress
02:03
Addressing Individual Questions and Concerns
06:06
Tips for Sticking to Calorie and Protein Goals
08:38
Changing the Mindset Around Cheat Days
09:17
Building a Sustainable Diet
11:13
Adjusting Meals with a Reduction in Calories
13:05
Staying Determined and Focused When Tired and Stressed
14:46
Finding Balance and Self-Care
17:28
Modifying Exercises for Injuries
18:28
Choosing Full-Fat vs. Low-Fat Versions of Foods
19:24
Finding Alternatives for Kneeling Exercises
20:16
Adjusting Meals with a Reduction in Calories
21:23
Strategies for Eating Well on Holidays
23:26
Tips for Tracking Homemade and Others' Foods
25:57
Overcoming Low Motivation
27:44
Finding High-Protein Snacks
29:29
Strategies for Overcoming Perimenopause Symptoms
38:10
Celebrating Participant Wins
39 min
February 14, 2024 Tackle Your Sugar Cravings For Good
Want to be coached by us and get results that last? Head to our website www.fitfemaleproject.com or check out our client results on Instagram @fitfemaleproject.
In this episode, Maz and Chelsea discuss the topic of tackling sweet cravings. They explore the various reasons behind these cravings, including hormonal fluctuations, emotional triggers, habits, and boredom. The hosts provide practical tips and strategies for managing sweet cravings, such as ensuring meals are satiating and protein-rich, creating barriers to limit access to sweets, and implementing time restrictions on eating. They also emphasise the importance of self-awareness and discipline in making healthier choices.
Chapters
00:00
Introduction and Weekend Recap
02:58
Topic: Tackling Sweet Cravings
03:49
Identifying the Reasons for Sweet Cravings
08:25
Hormonal Cravings
11:23
Emotional Cravings
13:00
Habitual Cravings
15:47
Boredom Cravings
19:26
Creating Barriers and Changing Habits
22:00
Brushing Teeth as a Hack
25:59
Time Restrictions and Intermittent Fasting
28:02
Summary and Conclusion
31 min
February 09, 2024 The January Project week 6 Q&A Feb 9th
The next Fit Female Project starts on 12th of Feb! Enquire now to join www.fitfemaleproject.com or follow us on instagram @fitfemaleproject
In this final check-in for the January project, Chelsea and Maz reflect on the journey and progress made by the participants. They discuss the transition to the Pro Plan and how it can continue to support individuals in their training and motivation. The concept of diet breaks and deloads is explored, emphasising the importance of psychological well-being and adherence. They address plateaus in weight loss and provide guidance on adjusting caloric intake and training intensity. They also discuss the role of cardio and daily movement in achieving fitness goals.

Chapters

00:00
Introduction and Reflection on the Project
02:28
Transitioning to the Pro Plan
03:22
Diet Breaks and Deloads
07:06
Plateau in Weight Loss
09:31
Listening to Your Body and Intuitive Eating
10:28
Balancing Training Intensity and Caloric Intake
12:29
Maintaining Progress and Motivation
13:22
Cardio and Daily Movement
16:04
Transitioning to the Pro Plan and Staying Motivated
19:01
Adjusting Nutrition and Training for Progress
20:12
Managing Weight Loss with HRT
24:09
Tracking Cooked vs Raw Food
25:34
Hydration and Water Intake
30:19
Choosing the Right Weight for Strength Training
32:41
Celebrating Wins and Positive Mindset
34:33
Goodbye x
36 min
February 07, 2024 The February Project Guide
Welcome to The February Project. We are so happy to have you and we are delighted that you have chosen us as your coaches! Listen to this episode to set you up for a successful 6 weeks. All the information can also be found in your Fit Female Project handbook. Your journey starts now!
The February Project starts 12.02.24. Head to our website www.fitfemaleproject.com or visit our Instagram to sign up now!

Chapters
00:00
Introduction and Welcome
01:09
Reflecting on January
03:14
Understanding Individual Challenges
04:11
Daily Support and Communication
05:06
Weekly Check-Ins and Q&A Podcast
06:09
Setting Goals and Expectations
07:33
Required Equipment
09:33
Taking Progress Photos
13:53
Nutrition: 80-20 Ethos and Food Quality
16:40
Tracking Nutrition with MyFitnessPal
17:38
Strength Training Workouts
21:08
Weekly Check-Ins and Q&A Podcast
22:41
Eating Out and Social Life
24:39
Mindset and Environment
29 min
February 02, 2024 The January Project week 5 Q&A Feb 2nd 2024
We are back for the penultimate check-in episode for our January Project ladies.
The next 6-week project begins on the 12th February. Visit our website www.fitfemaleproject.com or our Instagram @fitfemaleproject to enquire.

Today’s takeaways include;

* Incorporate general walking and movement throughout the day to reap the mental health benefits and improve insulin sensitivity.
* Use digital scales for accurate and convenient weight tracking.
* Focus on exercises like squats, lunges, and split squats to tone and build thigh muscles.
* Protein powder can be a convenient way to meet daily protein targets, but it's not necessary. Lean sources of protein like eggs, salmon, and Greek yogurt can also provide sufficient protein.
* Celebrate wins and milestones along your fitness journey to stay motivated and encouraged.
* Channel positive energy and believe in your ability to achieve your goals.
* Practice mindful eating by considering how different foods make you feel.

Chapters
00:00
Celebrating January and Acknowledging Wins
02:31
Understanding Maintenance Calories
04:31
Eating for Maintenance
06:39
Managing Weight Fluctuations
08:21
Transitioning from Deficit to Maintenance Calories
10:23
Adjusting Daily Calories in Maintenance
13:03
Increasing Water Intake
15:28
Dealing with Weight Loss Plateaus
18:08
Overcoming Disappointment and Focusing on Health
20:32
Tips for Drinking More Water
22:20
Understanding Cellulite and Body Fat
23:52
Maintaining a Healthy Lifestyle While Socialising
25:56
Body Image and Embracing Strength
28:23
Encouraging Strength Training for Children
30:32
Building Upper Body Strength
33:01
Staying Motivated and Overcoming Stress
37:30
Dealing with Cravings and Emotional Eating
41:31
Counting Steps and Staying Active
42:47
Staying Motivated and Using Digital Scales
44:39
Thigh Toning and Building Muscle
45:33
Protein Powder and Meeting Daily Protein Targets
47:31
Celebrating Wins
49:15
Channeling Positive Energy
49:32
Final Thought: Mindful Eating
51 min
January 31, 2024 Social Media Fitness Lies Revealed
Want results? Head to our Instagram to enquire and become a Fit Female Project client now.
In this episode of the Fit Female Project podcast, we discuss the lies and misinformation often found on social media regarding fitness and weight loss. We address popular topics such as losing stubborn belly fat, muffin top workouts, fasting, and the desire for long, lean muscle. We emphasise the importance of understanding the truth behind these claims and making informed decisions about fitness and nutrition.
Chapters
00:00
Introduction
01:13
The Influence of Social Media
03:46
The Best Way to Lose Stubborn Belly Fat
06:27
Muffin Top Workouts
08:43
Fasting to Lose Fat
13:26
Long, Lean Muscle
30 min

About Fit Female Project

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Your go-to podcast for women who want to lose weight, tone, build strength, and feel confident in their training and in their bodies, without toxic diet culture. We’re personal trainers talking weight training, fat loss, mindset, confidence, nutrition hacks, and everything in between.