In this episode of The Powerful Project, we discuss our personal experiences and views on relationships.

We compare our different perspectives and challenges faced when single vs being in a relationship.

We explore societal pressures, the value of having aligned goals with a partner, and the importance of self-development.

We also touch on the dynamic of balancing independence and partnership, evolving roles of women and men, and how personal values and experiences shape relationship goals.

00:00 Welcome to The Powerful Project

00:09 Discussing Relationships: Single vs Engaged

01:03 Our Thoughts on Choosing the Right Partner

01:34 The Importance of Compatibility

04:50 Living Together: The Realities

13:08 Balancing Independence and Partnership

18:49 Modern Relationship Dynamics

22:06 Balancing Independence and Relationships

23:03 Challenges of Modern Relationships

24:59 The Impact of Feminism on Gender Roles

26:41 The Importance of Compromise in Relationships

28:57 Navigating Relationship Expectations

35:48 Accepting and Working Through Differences

40:42 The Complexity of Feminism and Relationship Dynamics

Follow us on socials for more content:

Kirsty: ⁠@kirstysholmes⁠

V: ⁠@wiebkehnsn⁠

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Lessons Learned in Building a Fitness Business

In this episode of The Powerful Project, we dive into the realities of turning passion into profit. Drawing from our own experiences in the fitness industry, we share the challenges, breakthroughs, and practical lessons learned while building businesses from the ground up.

From client acquisition to tax planning, self-discipline to structured systems, this conversation highlights what it truly takes to run a successful business. We discuss the value of listening to clients, the importance of continuous learning, and why applying knowledge immediately is the key to growth.

You’ll also hear insights on adapting to your audience, balancing business with personal life, and the often-overlooked realities of entrepreneurship. Whether you’re just starting out or scaling your fitness business, this episode is packed with actionable advice and hard-earned wisdom.

What You’ll Learn in This Episode:

• The biggest challenges in starting a business

• Why continuous learning (and unlearning) matters

• The role of mentors, coaches, and structured systems

• How to adapt your teaching methods for impact

• Financial realities: taxes, planning, and long-term sustainability

• Finding balance between business and personal life

Tune in for an honest and practical conversation that will help you build a stronger business and a more fulfilling entrepreneurial journey.

Feeling drained despite doing “all the right things”? In this episode, we welcome Dr. Cory, women’s health researcher and PhD expert in nutrition and iron metabolism, to shine a light on iron deficiency, one of the most overlooked energy killers for women.

What You’ll Discover:

• ✅ Why common iron deficiency thresholds are outdated and how that affects your energy levels, sleep, workouts, and mood
• ✅ Genius tips for iron-rich nutrition—including heme vs. non-heme sources, absorption hacks, plus realistic meal ideas tuned for busy schedules
• ✅ Smart guidance on supplementation vs. iron infusions: benefits, risks, real-life scenarios
• ✅ Hidden causes of fatigue in women: heavy periods, athletic training, stress, and how to test beyond tiredness
• ✅ Inspiring data on the costs of low iron—from lost income to missed moments with the family
• ✅ Dr. Cory’s proposals for gender-equitable healthcare and individualized screening—transforming the way women are diagnosed

This episode delivers science-backed and actionable iron deficiency strategies to help you finally boost your energy, recalibrate your body, and become your strongest, most energised self, while keeping your life full of what matters most.

Timestamps

00:00 Intro & guest welcome

02:52 Dr. Cory’s academic path and what ignited his passion

17:14 Rigorous research on iron deficiency in women

42:23 Iron absorption: heme vs. non‑heme, what boosts absorption

43:27 Supplements & infusions—types, timing, effectiveness

48:07 Everyday foods that support healthy iron

50:44 Real talk: iron low-down for women athletes

58:01 The economic and quality-of-life ripple effects

01:05:04 Quick-fire takeaways + powerful summary

Why This Episode Is for You

👉 You’re a boss lady, active mum, entrepreneur, or go-getter who needs more energy to function

👉 You’re done with fad diets, ready for a real, science-based food & fitness plan

👉 You want to feel fit, energized, powerful, and unapologetically YOU

👉 You need expert-backed nutrition and coaching that flexes with your busy life

Next Steps:

Kirsty and V are both certified personal trainers with online + in‑person coaching, helping women like you ditch exhaustion, build strength, and ignite their dream bodies.

Ready for personalised support?

Kirsty:

https://www.instagram.com/kirstyholmes_pt/

https://www.instagram.com/be.powherful/

V:

https://www.instagram.com/wiebkehensen/

https://www.instagram.com/busygirl.club/

Cory:

LinkedIn

https://www.linkedin.com/in/cory-dugan-453673179/

Facebook:

https://www.facebook.com/paradox.health369/

UWA Research Repository :

https://research-repository.uwa.edu.au/en/persons/cory-dugan

Research Gate:

https://www.researchgate.net/profile/Cory-Dugan

Twitter (X):

https://x.com/CoryDugan10

ORCID Research ID:

https://orcid.org/0000-0001-5546-3465

Instagram: https://www.instagram.com/_holisticher/

Navigating Life Transitions and Embracing the Messy Middle

In this episode of The Powerful Project, we provide a life update covering our personal and professional transitions over the past few months. We discuss navigating new teaching roles, managing multiple jobs, setting boundaries, handling stress, and pursuing new business ventures. The episode also touches on personal challenges such as staying organised, maintaining friendships, and making time for self-care rituals, all while embracing the messy middle of real-life changes.

00:00 Welcome to The Powerful Project
00:17 Life Update: New Roles and Responsibilities
00:25 Balancing Coaching and Teaching
03:19 Navigating Personal and Professional Changes
05:02 Challenges and Lessons Learned
06:17 Building a New Routine and Business
13:20 Manifesting and Taking Action
18:20 Embracing Vulnerability and Change
19:14 Controlling What You Can
21:17 Maintaining Relationships Amidst Chaos
23:23 Building and Relying on Habits
28:07 Navigating Stressful Situations
32:24 Final Thoughts and Encouragement

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

Subscribe to hear more and if you related to this episode, please leave a review!

In this inspiring episode of The Powerful Project, we sit down with Brett Dalgleish to explore the transformative journey of personal power. Brett delves into his unique background in umpiring and hospitality, revealing how his leadership philosophy and life experiences have shaped his approach to both personal and professional growth. Together, we unpack a wide range of topics including:

• Inner Monologue Control: Techniques to quiet self-doubt and embrace a positive inner voice.
• Leadership & Hiring: Practical insights for those stepping into leadership roles or seeking to build empowered teams.
• Self-Love & Reflection: Embracing who you are by looking in the mirror and loving yourself.
• Body Image & Dysmorphia: A look at the different struggles faced by boys and girls, discussing body dysmorphia and societal pressures.
• Life Dismorphia & Quarter-Life Crisis: Strategies to navigate life’s upheavals and find direction during pivotal moments.
• Emotional Embodiment of Gratitude: How gratitude transforms emotional energy into a catalyst for positive change.
• Energy in Motion: Exploring the concept that “emotion = energy in motion.”
• Optimism vs. Pessimism: Shifting perspectives to foster a more positive, resilient outlook on life.
• Money Beliefs: Examining how our beliefs about money influence our actions and success.
• Hell Yes vs. No: Learning to say “hell yes” to opportunities and recognize when to say no.
• People Pleasing: Understanding the pitfalls of seeking external validation and reclaiming personal power.
• Navigating Breakups: Practical advice on managing the emotional fallout and moving forward with strength.

Brett also shares actionable tools like breathwork, gratitude practices, and thought control techniques to help you overcome negative patterns and harness your inner power.

Takeaway:
This episode is a treasure trove for anyone looking to reclaim their inner strength, reshape their mindset, and lead with authenticity. Whether you're battling inner critics, striving for professional excellence, or navigating life's tough transitions, Brett’s insights and practical tools can set you on a path to lasting transformation.

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

Subscribe to hear more and if you related to this episode, please leave a review!

Empowering Women and Girls: Asha Holland’s Journey to Building Confidence and Self-Love

In this episode of The Powerful Project, we are welcoming Asha Holland, a self-love, body image, and confidence coach for girls. Asha dives into empowering strategies for building self-worth, silencing the inner mean girl, and fostering confidence from the inside out.

Whether you're a busy woman looking to boost your own confidence or a mum, teacher, aunt, or role model to young girls, this episode is packed with practical tools and insights to create a positive ripple effect. It’s an inspiring listen for anyone shaping the next generation.

What You’ll Learn:

• Why non-appearance-based compliments are a game-changer.
• How to identify and reframe negative self-beliefs.
• The transformative power of ‘toddler confidence’ and how to rediscover it as an adult.
• The role of parents and guardians in creating positive role models.
• Practical tools like journaling prompts, affirmations, and reframing perspectives to reclaim self-worth.

Asha also opens up about her personal journey and shares how embracing self-love has transformed her approach to body image and confidence coaching.

Episode Highlights:

00:00 Welcome and Introduction
00:31 Why Compliments Matter (Beyond Looks)
01:38 Understanding True Self-Worth
02:17 Unique Challenges Faced by Girls Today
04:17 Asha’s Journey to Confidence
06:58 The Impact of Body Image on Confidence
17:54 Tools to Build Self-Worth and Silence the Inner Critic
18:55 Reframing Negative Self-Talk
21:47 Navigating Body Positivity in a Complex World
25:36 Embracing the Journey of Self-Acceptance
26:54 The Effects of Body Comments on Self-Esteem
27:46 Handling Tough Conversations About Body Image
30:09 Rediscovering Toddler Confidence and Why It Matters
34:32 How Parents Shape Confidence in Children
45:08 Journaling as a Path to Self-Discovery
48:28 Final Takeaways and Asha’s Core Values

This episode is not just for you, it’s for every girl in your life who deserves to feel strong, confident, and worthy. Share it with fellow mums, friends, or anyone who plays a role in raising or mentoring young girls. Together, we can empower the next generation to grow up with a healthier relationship with themselves and their bodies.

Tune in now and be part of the change! 🎧

More from Asha: https://www.instagram.com/ashaholland_/
Journals: https://ashaholland.com.au/collections/all-products

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of the Powerful Project podcast, we dive deep into the art of goal setting as we head towards 2025.

We cover tools and reflection points to help you look at the coming year with optimism and preparedness. We share personal stories and tips on how to set SMART goals—goals that are specific, measurable, achievable, relevant, and time-bound.

From navigating fitness aspirations to financial planning, this episode emphasizes the importance of being bold in your ambitions while celebrating the wins, big or small, along the way.

This episode is packed with motivational advice to ensure you make 2025 your best year yet. Tune in for a dose of inspiration and practical steps for achieving long-term success.

00:00 Welcome and New Year Excitement
00:49 Harnessing New Year Energy
01:18 Setting Goals and Reflecting
04:46 Personal Reflections and Achievements
07:13 Importance of Reflection and Goal Setting
12:25 SMART Goals Explained
17:48 Tracking Progress and Goals
22:57 The Challenges of Self-Comparison
25:30 Dream Big and Unlock Your Subconscious
28:12 Celebrating Wins and Overcoming Self-Criticism
28:31 Following Your Passion
32:37 Reflecting on Personal Achievements
37:59 The Importance of Perspective and Deep Conversations
39:37 Conclusion

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

Subscribe to hear more and if you related to this episode, please leave a review!

Navigating the Holiday Season with Balance and Self-Care

In this episode of the Powerful Project, we discuss strategies for maintaining health and well-being during the holiday season. We cover several topics, including the importance of ditching perfectionism, staying active with the minimal effective dose, staying hydrated, mindful eating, prioritizing sleep, managing stress with self-care, maintaining a strong immune system, planning ahead, setting realistic goals, and embracing joy. 

The discussion includes practical tips and personal reflections to help you busy girl enjoy a healthier and happier festive season without feeling overwhelmed or guilty.

00:00 Welcome to the Powerful Project
00:02 Navigating the Hectic Holiday Season
01:23 Balancing Priorities During Festive Times
02:38 Ditching Perfection and Embracing Flexibility
04:30 Staying Active with Minimum Effective Dose
06:42 Hydration Tips for the Festive Season
09:48 Mindful Eating and Intentional Treats
14:46 Prioritizing Sleep During Busy Times
17:54 Managing Stress and Self-Care
21:31 Maintaining Health and Immune System
23:39 Planning Ahead for Balance
26:26 Embracing Joy and Quality Time
28:37 Conclusion and Next Steps

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

Subscribe to hear more and if you related to this episode, please leave a review!

Debunking Intermittent Fasting: Benefits, Myths, and Practical Insights

In this episode of 'The Powerful Project,' we dive into the popular trend of intermittent fasting, breaking down what it is, the science behind it, and its impacts on fat loss, health, and vitality. They address various fasting methods, including the 16:8 and 5:2 protocols, and emphasise the importance of understanding caloric deficits and holistic health. A key discussion is centered on how intermittent fasting might affect men and women differently, particularly highlighting hormonal differences. We also share personal anecdotes and caution against adopting fasting practices without considering one's unique body needs and consulting healthcare professionals when necessary.

00:00 Introduction to Intermittent Fasting
01:23 Popular Fasting Protocols
03:37 Scientific Insights and Studies
06:20 Gender Differences in Fasting
11:14 Practical Considerations and Personal Experiences
19:28 Psychological and Social Impacts
31:56 Conclusion and Final Thoughts

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of the Powerful Project, the host is joined by Ness, a personal trainer with seven years of experience in the fitness industry. They discuss the journey to fitness, the misconceptions about financial stability in the fitness profession, and the various jobs Ness undertook before becoming a personal trainer, including working at a women's retreat in Bali. The episode focuses on women in fitness, encouraging training for longevity rather than quick fixes, and changing mindsets toward health and fitness. They also touch on personal growth through practices like breathwork, dealing with nervous system stress, and the importance of stepping out of one's comfort zone. Ness shares insights on organizing retreats, traveling while maintaining fitness routines, and laughter-filled gym anecdotes. The segment wraps up with discussions on gym etiquettes, overrated and underrated practices, and words of wisdom on long-term fitness goals. The conversations highlight personal empowerment, confidence building, and staying committed to one's fitness journey.

00:00 Introduction and Guest Introduction
01:11 Ness's Journey in the Fitness Industry
03:06 Training Philosophy and Female Clients
05:18 Breathwork and Nervous System Insights
10:18 Event Management and Retreats
12:38 Travel and Fitness Routines
23:07 Fun Questions and Gym Pet Peeves
27:08 Awkward Gym Encounter
28:54 Powerlifting Mishaps
30:48 Counting Challenges
34:39 Gym Essentials and Snacks
46:54 Building Confidence in the Gym
52:36 Final Thoughts and Wisdom

JOIN US: https://events.humanitix.com/the-powherful-hike

Find Ness: https://www.instagram.com/ne_sss/

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

Subscribe to hear more and if you related to this episode, please leave a review!