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?

Want to be coached by us? Our next 6-week plan ‘The Six to Summer Challenge’ starts on the 23rd June. Visit www.fitfemaleproject.com or DM us on Instagram @fitfemaleproject for info and pricing.

In this episode we debunk the fluff, and explain the most simple way to create a toned, lean body, just in time for Summer!

Head to www.fitfemaleproject.com to be coached online by us and join The Six To Summer Challenge or follow us on Instagram

Questions:

1.⁠ ⁠Sarah W – Weight’s not dropping — cut calories?

 2.⁠ ⁠Emily P – Can I mix powders? Is famine-linked metabolism real?

 3.⁠ ⁠Laura G – Freezer meal prep ideas?

 4.⁠ ⁠Debbie – Busy month — how do I stay on track?

 5.⁠ ⁠Laura – How to find filling, low-cal, high-protein foods?

 6.⁠ ⁠Sam – Skip rest days or workouts? Prioritise strength/cardio/abs?

 7.⁠ ⁠Shannon – Too many carbs in fruit/veg?

 8.⁠ ⁠Nikki – No change after 2 weeks — normal?

 9.⁠ ⁠Rach – Too competitive with PBs? Struggling with steps?

10.⁠ ⁠Kirsty – Not sweating in workouts — bad?

11.⁠ ⁠Anna – OK to pause tracking for a bit?

12.⁠ ⁠Clare – Dairy- & nut-free protein ideas?

13.⁠ ⁠Emily – Hiking food ideas? Delay next phase?

14.⁠ ⁠Annabel – Pizza or pasta — better choice?

15.⁠ ⁠Christine – Is my spirulina bowl 650 cals?

16.⁠ ⁠Victoria – Why drop weight and add reps?

Want to be coached by us?

Spaces for our next 6-week plan are NOW OPEN!

Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject to enquire.

In this episode we discuss fitness burnout among women. We explore the emotional and mental aspects of burnout, emphasising that it often stems from a toxic cycle of restriction and guilt. We identify key red flags in fitness and diet mindsets, offering practical strategies to break free from these harmful patterns. 

Apply now to be coached by us online www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject

Ellen – Does it matter if I hit calories but go way over on one macro, like carbs?

Laura –Any tips for getting more calcium and iron? Should I supplement?”

Niamh – Will starting creatine make it harder to track fat loss due to water retention?

Aimee – What can I use as a step at home while my bench is out of action?

Amy B –Some days I’m fine but other days I’m suddenly ravenous — why is that?

Sarah G –I’m constantly exhausted even without much responsibility — what’s going on?

Anna – Can I swap straight-arm pull-downs for lat pull-downs? Which grip should I use?

Victoria –Any tips for healthy food to take to a festival like Glastonbury?

Kirsty –Any advice for losing fat around the stomach area?