Want to be coached by us? Get in touch today on Instagram @fitfemaleproject or head to our website www.fitfemaleproject.com

STOP letting food labels fool you 👀🍫

Brands are out here slapping “high protein” and “low fat” on everything… but most of it?
🚨 Marketing hype. Not facts.

In this episode, Chelsea & Maz break down:
✅ Why tracking apps aren’t forever—but food label reading is
✅ The protein trap everyone falls for (3g protein is NOT high protein)
✅ The traffic light trick for spotting hidden saturated fats
✅ The exact numbers we look for when buying food
✅ How to make smarter choices WITHOUT tracking forever

This is your cheat sheet for finally understanding what’s actually in your food (and why your “healthy” snacks might be slowing your progress).

Want to be coached by us? Get in touch today - Instagram @fitfemaleproject or head to our website www.fitfemaleproject.com

Laura – How to handle a caravan holiday where a friend insists on cooking unhealthy meals for the group.

Aimee – How to build quad strength without aggravating sore, swollen knees from baby wearing.

Liana – Is it okay to swap exercises for ones that suit my back issues better?

Lydia – What do you enjoy least and most about your job?

Kate P – Why does weight loss feel harder this time around—am I just getting older?

Aisling – How should I split my calories across meals if I struggle to eat breakfast?

Amy F – Can I have some new family-friendly chicken recipe ideas?

Melissa – One leg is stronger than the other—should I start with my weaker side in workouts?

Danielle – How do I stay on track when I’m feeling overwhelmed or unwell?

Ashley – What if I haven’t gone to the toilet in the morning—do I still weigh myself?

Annabel – Should I limit foods like eggs if I’m concerned about cholesterol?

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

Today Maz is talking honestly about what to do when life throws a spanner in the works. This episode is all about mindset, self-compassion, and taking control of what you can. Because progress doesn’t come from perfection, it comes from showing up, even when it’s hard.

Want to be coached by us? Enquire now www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject

Antoinette How do you manage high-protein meals with a big family and young kids?

Ros If I’m not sore after a workout, does it mean I didn’t work hard enough?

Laura G I’ve not worked out this week and my steps are low—should I lower my calories?

Marie
Does eating too much protein cause weight gain like carbs and fat?

Helen
I have a fancy dinner coming up—should I track calories or just enjoy it?

Carol
Should I do my workouts on holiday or adapt them? And do we always move to a new phase every 6 weeks?

Amy
Any tips for losing weight during perimenopause?

Joe
I struggle with macros unless I eat loads of chicken—any tips? And what should I do on holiday?

Laura S
Is it normal for weight loss to slow down and fluctuate when I eat out more?

Shannon
How do I cook for my husband when I’m tracking? I feel bad giving him the same portions as me.

Sinead
For banded side steps, is it better to use a tighter band with small steps or a looser band with bigger steps?

Annabel
How can I hit my step goal? I’ve been more sedentary lately.

Jade
I only feel lower body workouts in my thighs—how can I activate my glutes better?

Victoria
What’s better for step-ups—heavier weights with a lower step or lighter weights with a higher step?

Sarah-Jane
Is it OK to pause briefly during a set if I can’t finish all reps in one go?

Emilie
What back exercises can I do at home without gym machines?

Megan J
How can I hit my protein goal without protein powder or eating a lot of meat?

Rachel O
Is it OK to swap bicep curls for hammer curls? My wrist clicks with bicep curls.

Anna C
Why do I get neck and shoulder pain during upper body exercises? Is it my form or weight?

Laura R
I’m below my goal weight—how do I come out of my calorie deficit safely?

Becksy
Can I do two workouts in one day if I have extra time?

Christine
What should I do in a heatwave? It’s too hot to eat or train!

Kirsty H
How do I track food at friends’ houses or social events when I don’t know the calories?

Heather D
Should I track when eating out, or is it OK to just be mindful?

Kate P
I’m on week 2 and haven’t lost much weight—what can I do better?

Want to be coached by us? Follow us on Instagram @fitfemaleproject or head to the website www.fitfemaleproject.com

This episode is the honest truth behind Chelsea's 6 week summer tone- up. If you've been off, stuck, or like you just need to feel good again- this ones for you. You can turn it around and this episode will help you believe that.

Want to be coached by us? Visit www.fitfemaleproject.com or check out our instagram @fitfemaleproject to enquire about our coaching options.

Marie – Can I use Pilates reformer for ab work instead of separate sessions?

Ellie – How do I manage painful periods and weight fluctuations without derailing progress?

Annabel – What are the best foods to eat in Greece? Are feta salads okay?

Evangeline – Do I include bar weight when logging weights in the app?

Kim – Is a non-protein bedtime snack okay if I hit my macros?

Sarah G – Does one bad day ruin the whole week?

Laura – How badly does going over calories one day affect progress?

Liana – Is it okay to double up ab workouts or combine with cardio? Also struggling with hitting macros.

Amy B – Can I switch between 3- and 4-day gym splits?

Ashley – How do I deal with negative comments about being on the program?

Hazel – Not feeling cable ab crunches; okay to lean on a wall for toe dips?

Carol – Eat before workouts? Squat/lunge form? Dropping weight mid-set? How to pose for progress pics?

Rachel Orchard – Plateauing and struggling to get steps in WFH — tips?

Laura R – Struggling with sugar cravings around period — any tips?

Jade – What are some good low-fat snack options?

Emily P – Do steps count if walking on the spot? What food to buy in Malta?

Shannon – Which gym bars to use for which exercises?

Melissa – Can I go over calories for a date night or should I save cals?

Kirsty – How much does lack of sleep affect weight loss?

Megan J – Best low cal/fat-free salad dressings to help hit fat macro?

Want to be coached by us? Visit www.fitfemaleproject.com or check out our insta @fitfemaleproject to enquire about our coaching options.

Marie – Can I use Pilates reformer for ab work instead of separate sessions?

Ellie – How do I manage painful periods and weight fluctuations without derailing progress?

Annabel – What are the best foods to eat in Greece? Are feta salads okay?

Evangeline – Do I include bar weight when logging weights in the app?

Kim – Is a non-protein bedtime snack okay if I hit my macros?

Sarah G – Does one bad day ruin the whole week?

Laura – How badly does going over calories one day affect progress?

Liana – Is it okay to double up ab workouts or combine with cardio? Also struggling with hitting macros.

Amy B – Can I switch between 3- and 4-day gym splits?

Ashley – How do I deal with negative comments about being on the program?

Hazel – Not feeling cable ab crunches; okay to lean on a wall for toe dips?

Carol – Eat before workouts? Squat/lunge form? Dropping weight mid-set? How to pose for progress pics?

Rachel Orchard – Plateauing and struggling to get steps in WFH — tips?

Laura R – Struggling with sugar cravings around period — any tips?

Jade – What are some good low-fat snack options?

Emily P – Do steps count if walking on the spot? What food to buy in Malta?

Shannon – Which gym bars to use for which exercises?

Melissa – Can I go over calories for a date night or should I save cals?

Kirsty – How much does lack of sleep affect weight loss?

Megan J – Best low cal/fat-free salad dressings to help hit fat macro?

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

Client questions in order:

1. Carol
No change on scale/pics — OK to do HIIT? 3 vs 4-day split?

2. Amy
Too late to snack at 10:30pm?

3. Tara
Hip sore in mornings — stretch ideas?

4. Angela
How to stay consistent all week?

5. Laura S
Recipe book or Insta page recs?

6. Laura G
Quick, prep-ahead breakfast ideas?

7. Shannon
How are calorie targets set?

8. Sarah (1)
Meal prep tips with no evening/weekend time?

9. Sarah (2)
Switching to 3 full-body — start Phase 3 or 1?

10. Emily P
Cable vs dumbbell — big difference?

11. Anna C
Dropped 1kg — why no more progress?

12. Annabel
How to hit steps in the heat?

Want to be coached by us?

We are now accepting clients for our next 6-week plan. Visit www.fitfemaleproject.com for pricing and info or DM us on Instagram @fitfemaleproject.

In this episode we discuss the importance of socialising while maintaining a healthy lifestyle. This conversation covers practical tips for navigating meals out, alcohol consumption, and the significance of consistency in achieving fitness goals.

BECOME A CLIENT TODAY! www.fitfemaleproject.com @fitfemaleproject Instagram

Bethan – Can I train and eat normally when I’m sick?

Ros – I under eat during the day and eat more at night.

Niamh – 4 weeks to holiday – what else can I do to speed things up?

Carol – I’m new and unsure about protein and weights in classes.

Shannon – Should I hit protein even if it means going over calories? Also, where’s my weight average?

Amy F – Lunges

Ellen – Can I switch up workouts if I’m getting bored?

Emily P – Can I use grips with dumbbells? And how do I stop bored snacking?

Amy B – Why does 0% yogurt have more protein than full fat?

Rachael – Any good healthy recipe book or account recs?

Anna – Can I tone my armpits or is my form the issue?

Clare – Short on time – cut the workout or the rest?

Laura – What if I go over fats/carbs but still have calories left?

Annabel – Love strength training but feeling in a rut – can I mix it up?