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?

Want to be coached by us? Enquire now through our Instagram @fitfemaleproject

In this episode of the Fit Female Project podcast, Chelsea and Maz discuss the challenges of feeling unmotivated and stuck in a rut. They emphasise that motivation comes from within and that individuals must take responsibility for their own progress.

The conversation highlights the importance of energy and momentum in creating positive change, as well as the necessity of setting realistic goals to avoid feelings of failure.

Want to be coached by us? Send us an enquiry today www.fitfemaleproject.com and let's have a chat. Follow us on Instagram @fitfemaleproject

Ellen – Does it matter if I hold one large weight to my chest instead of two by my sides for lunges and curtsies?

Liana – After a week off training on doctor’s advice, should I go back to my usual weights or start lighter?

Laura – How quickly can you see muscle tone from weight training and how often should you train to see results?

Amy – Can I improve the shape at the top of my thighs/side of my bum with exercises, or is it just fat?

Sinead – Can feeling bloated be a false period, and can Greek yogurt cause bloating?

Evangeline – What can I do about continuous calf cramping that stops me training the next day?

Roshni – What are some low-calorie, high-fibre foods I can add to my meal prep?

Amy – Is it bad if I skip hip thrusts because they make my hips ache?

Shannon – Can I keep doing 3 full-body workouts for six weeks at a time forever, or should I change it up?

Anna – Why do I feel Romanian deadlifts in my shoulders, and could it be my form or bar position?

Tanya – Is it okay to eat more fat than my allowance if it’s healthy fat?

Ashley – Should everyone drink electrolytes daily, even without exercise or sweating?

Lisa – When recording dumbbell weights, should I log the weight of one dumbbell or the combined total?

Jenny – How should I structure my week if I want to train more than just full body workouts?

Want to be coached by us? Visit www.fitfemaleproject.com or DM us on Instagram @fitfemaleproject to enquire.

In this episode of the Fit Female Project podcast we discuss the importance of making intentional choices in daily life and the consequences of those choices on personal goals. We explore real-life examples of how lifestyle decisions, such as late-night scrolling, drinking habits, and skipping workouts, can impact motivation and overall well-being

Want to be coached by us? Follow us on Instagram @fitfemaleproject and DM us COACHING to find out about our next plan!

Questions in order:

Annabel: What are the best trainers?

Roshni: Is there a better time to work out?

Shaheena: Should I lift heavier weights for legs? The best booty band?

Amy: Split squat alternative?

Anne- Marie: Whats the difference between banded pull ups and the assisted pull up machine?

Charley: How can I get my steps in?

Ashely: Single leg hip thrust alternative?

Annabel: How many steps should I get during pregnancy?

Christine: How can I get back to it post holiday without crushing my confidence?