Download our FREE body transformation guide today www.fitfemaleproject.com Want us to coach you? Enquire today. @fitfemaleproject

Ellen -Is it ok to use the substitute button often in workouts?Terri- After the 6-week challenge, can I move to a weekly plan?Amy -Do RDLs with bent knees hit glutes more and straighter knees hit hamstrings?

Mellisa -How long until I see noticeable changes in my upper body?

Lauren -What exactly is a lat pulldown drop set?

Tara S- Why am I so hungry while recovering from covid?

Laura M- I’m struggling with emotional eating and macros—any encouragement?

Amy B- Hip thrusts feel more in my thighs—am I doing them right?

Emilie- Is my weight stuck because I’m building muscle?Roshni- If I can’t manage it all, what should I focus on first?Abigail Smith- How do I eat enough if I’ve been under-eating?Laura- What’s the best way to stop tracking food without losing progress?

Hidden- How do I know when to increase my weights, Is waking up at night to wee from more water normal, How can I hit protein without relying on shakes?

Vicki - Does a run count towards my steps?

Rach -How important is BMI really? Should I lose another 5kg or stay where I am now? Why do I get sharp knee pain during kneeling moves? What’s the difference between chest press and floor press?How do I lose the last few kilos in autumn?

Michelle O How do I work out my maintenance calories?

Alice W How can I keep my carbs lower?

Annabel In pregnancy, should I use lighter weights with more reps?

Take out the guess work and let us coach you! Download our free body transformation guide now and apply for coaching on our website www.fitfemaleproject.com

In this episode we discuss strategies for staying on track with fitness and nutrition during your period. We discuss the importance of mindset, managing cravings, and listening to your body. The conversation also touches on the misconceptions surrounding cycle syncing workouts and the need for self-awareness during this time.

Follow us on Instagram @fitfemaleproject. Want a free body transformation guide? Download it now www.fitfemaleproject.com .

Want to be coached by us? Join our next 6-week plan. Enquire through www.fitfemaleproject.com.

Client questions in order-

Jade – Best milk/dairy choice?

Alice – More protein, fewer calories with drinks?

Amy P – Wedding food & barbell gloves?

Laura M – Eat dinner if not hungry?

Terri – Too few calories = bad?

Louise – Gained 1lb & carb target?

Laura S – How easy to regain weight?

Laura G – Gym now: new phase or restart?

Shaheena – Hunger & setbacks during period?

Annabel – Exercise for stress/anxiety?

Sarah Jane – Week before wedding tips?

Follow us on Instagram @fitfemaleproject. Want a free body transformation guide? Download it now www.fitfemaleproject.com .

Want to be coached by us? Join our next 6-week plan starting Monday 15th September. Enquire through www.fitfemaleproject.com.

Client Questions in order-

Ros – Legs fat loss & when to maintain?

Niamh – How to get motivated again?

Amy F – Lost mojo after holidays?

Ellen – How to handle Ozempic talk?

Roshni – Is relapse harder than first time?

Carol – Repeat core class weekly?

Amy B – Do unilateral moves fix imbalance?

Ashley – When to increase weights?

Annabel – Staying comfy in pregnancy?

Rachel O – Drop 4 to 3 workouts?

Amy P – Back pain during rows?

Follow us on Instagram @fitfemaleproject. Want a free body transformation guide? Download it now www.fitfemaleproject.com .

We guarantee some of you listening are making these mistakes right now, and we hope this episode gives you the nudge to change direction. We’ve all been there, but the difference comes when you stop chasing myths and start focusing on what actually works. If this episode resonated with you, share it with a friend who needs to hear it, and if you’re ready to finally feel confident and get real results, come join me in the Fit Female Project.

Want to be coached by us? Our next 6-week plan starts September 15th. Enquire now through www.fitfemaleproject.com and receive a free transformation guide and consultation. Follow us on instagram @fitfemaleproject.

This week’s questions in order

Marie – Can you bank protein like calories?

Amy B – Struggling to progress weights due to injuries and fluctuating energy.

Laura S – How to shift mindset from weight loss to maintenance?

Carol – Do you ever have a full “f*** it day”?

Laura – Can you recommend electrolytes?

Kate – Is it normal to hit a training wall after 4 weeks?

Tanya – Can I add an extra glute workout while I have more time?

Melissa – Knees sore from extra walking and treadmill — should I worry?

Charley – Why does a barbell feel heavier than circuit barbells?

Jean – How to stay on track with hip bursitis when workouts are limited?

Shaheena – Correct shoulder press form? + Hunger before period.

Annabel – Best non-alcoholic drinks to order at a bar?

Download our free transformation guide now at www.fitfemaleproject.com and see how our clients get amazing results. Want to join our next client intake? Apply now!

Download our FREE body transformation guide now at www.fitfemaleproject.com or enquire about our next plan through Instagram @fitfemaleproject

Questions in order:

Amy- Calorie banking

Laura- 10k runs & weights

Liana- Physio

Carol- Floor press tips

Jean- Group fitness v's our sessions

Jade- Bulgarians

Charley- Weighted crunches

Sarah Jane -Form & reps

Lisa -Food tracking

Shaheena- Banded walks and protein

Juman- Tummy toning

Rachel-Pre training snacks

Naomi- Increasing steps

Christine- Coffee for fat loss

Want to be coached by us? DM us today on Instagram @fitfemaleproject and book a free consultation

In this episode of the Fit Female Project podcast, we discuss the common fears and misconceptions surrounding weightlifting, particularly among women. We share personal stories of embarrassment in the gym, emphasising that everyone starts somewhere and that it's important to laugh at oneself during the learning process. We also address concerns about body composition, clarifying that lifting weights does not inherently lead to a bulky appearance. The episode concludes with encouragement for listeners to start their strength training journey, whether at home or in the gym, and to embrace the empowering benefits of feeling strong.

Want to be coached by us? Enquire now through www.fitfemaleproject.com and receive a free transformation guide and consultation. Follow us @fitfemaleproject

Laura G
I had a horrible cold and had to take extended rest breaks during my workout. Does that make it less effective?

Lisa
On days I have a Gaelic football match, should I alter my calorie intake? What’s the best meal schedule before a game?

Helen
Most days I don’t use all my calories and sometimes have 400–500 left. Is this okay?

Laura S
When I want to start maintenance, what changes should I make? Any top tips for maintaining weight?

Amy
I found single arm rows easy with my 7.5kg dumbbell, so I tried 12kg but could only do 8 good reps. Should I stick with 12kg or go back to 7.5kg and increase reps?

Emma
My fats are often quite low some days. Is this bad? What are easy ways to increase fats without too many extra calories?

Jumaan
How many glasses of water per day do you recommend?

Jade
Should I get DOMS after every session? If I don’t, does it mean I didn’t work hard enough? How often should I increase my weights?

Julia
I’ve lost over 10kg in 8 months but feel like I’m losing my mojo with food and slipping back into old habits. How can I keep going?

Jean
Should I eat extra on long run days? Also, how should I fuel in the days leading up to a half marathon?

Shaheena

1. How much weight should I be losing per week?

2. In phase 1 full body 2 workout, I did glute bridges on the mat instead of hip thrusts because no bench was available—was that okay?

3. Does increased protein in the diet help reduce high blood pressure?

Annabel
Any mindset tips for workouts during pregnancy, especially since weight inevitably goes up?