Welcome to the Powherful Project! 

Dive into another insightful episode as we delve into the nuanced topic of eating for health versus eating for weight loss, and explore the possibility of achieving both. 

Unravel the secrets of how the foods we eat can affect our health, fitness levels, and weight, and how we can leverage this understanding to reach our individual health goals.

In this episode, we place a special emphasis on nutrient-dense foods and the importance of prioritizing whole, unprocessed foods that are not only packed with essential nutrients but are also low in calories. We also cover the often-overlooked yet pivotal topic of portion control, discussing practical strategies to manage calorie intake without compromising on nutrition.

One of the key concepts covered in this episode is the concept of calorie intake and its relation to fat loss. We explain how creating a calorie deficit can lead to weight loss, and how to do it without compromising on nutritional requirements. Additionally, we underscore the importance of staying hydrated for optimal body functioning and appetite control.

Join us for a deep-dive into these essential topics, as we empower you with the knowledge and strategies to make the most informed choices about your diet and exercise regimen. Listen in to discover how to balance eating for health and eating for fat loss, ultimately leading you to a sustainable, healthier lifestyle. Tune in now!

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

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New Season, New Strength: Conquer Winter with a Healthy You!

This episode explores how to stay on track with colder mornings, drawing from both Australian and German fitness and health philosophies to offer unique perspectives. We share actionable tips to motivate you out of bed on frosty mornings, and help you set and achieve exciting new fitness goals.

Discover new activities to try this winter, as well as embracing changes in diet that align with the season's produce. 

Sickness can sometimes sneak up on us during the chillier months. We discuss the significance of self-compassion, listening to your body, and knowing when to rest. We will guide you on how to ease back into training after a break, ensuring you stay strong and healthy.

This episode emphasizes the nourishment of winter foods and offers tips on maximizing the benefits of each season, with a focus on winter. Discover the beauty of winter's quiet time and how you can use it to engage in new hobbies, get crafty, and enjoy personal growth.

This episode is a comprehensive guide to staying strong, motivated, and healthy during winter. Tune in to be inspired and stay committed to your health and fitness goals, no matter the weather.

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

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Welcome to The Powerful Project.

In this episode, we dive deep into the coveted subject of glute growth – a key aspect of strength training that can transform not just your physical health, but also your self-confidence. We kick off with a fun yet informative comparison between fit jeans and Freddie jeans. If you've ever struggled to find the perfect pair that accommodates and celebrates your powerfully build glutes, this segment is for you.

We balance the scales by discussing the pros and cons of having well-developed glutes. Yes, they can make your jeans look fabulous, but what are the challenges and how can you overcome them? We've got you covered.

Get your notepad ready as we share exclusive training tips for glute growth, focusing on progressive overload and exercises to strengthen the oft-neglected glute med. We also touch on the vital link between your glutes and common complaints of knee and hip pain, providing solutions to keep your workouts pain-free.

Finally, we dissect the promises of 6-week glute building programs. Are they the holy grail of booty gains, or just too good to be true? Tune in to find out.

Whether you're a gym veteran or just starting your journey to becoming a stronger, more powerful you, this podcast will equip you with the knowledge you need to develop your glutes effectively and sustainably.

Subscribe to The Powerful Project and join our community of strong women who are rewriting the rules of fitness and empowerment.

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!

Throughout the episode, we delve into the importance of setting personal goals when it comes to exercise. We discuss how having a clear vision of what we want to achieve can provide us with direction, focus, and a sense of purpose. 

We also examine the remarkable changes in attitude towards exercise that many individuals experience on their journey to a healthier lifestyle.

 We explore the factors that contribute to this shift, such as finding the right form of exercise, discovering the joy in movement, and experiencing the physical and mental benefits that come with an active lifestyle.

We also share our personal experiences in finding motivation to exercise. And discuss the strategies we have employed to stay committed.

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

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Welcome to the Powherful Projecte, where we are joined by guest Sophie, a personal trainer and who shares her journey of self-discovery and body positivity. In this episode, we cover a wide range of topics, from the importance of asking questions and getting second opinions from GPs, to understanding your own body and menstrual cycle.

Sophie shares her personal story of overcoming eating disorders and body image issues, and how she transitioned from being afraid of bodybuilding to becoming a successful personal trainer. We dive deep into topics such as period loss and menstrual cycles, tracking macros and flexible dieting, and the dos and don'ts of living a healthy lifestyle.

Sophie stresses the importance of nailing the basics and getting a coach, while also warning listeners that being a bodybuilder does not automatically make someone a good coach. We also discuss the struggles of reverse dieting and the dangers of over-identifying with your struggles instead of seeking help and solutions.

We also touch on endometriosis and the role that exercise plays in helping to cope with depression as well as good vs bad food and cancel culture. Sophie offers advice on dealing with criticism and expressing unpopular opinions.

To wrap things up, we touch on the benefits of period tracking apps and the importance of knowing your body. This episode is jam-packed with insights and practical tips for living your best and healthiest life. Tune in to hear from Sophie May and join the conversation!

Find Sophie here: https://www.instagram.com/sophiemayfitness/

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

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Welcome to The Powherful Project!

Habits are actions or behaviors that we do repeatedly, often unconsciously, and they play a significant role in shaping our lives.

Around 40% of our daily actions are habitual, so incorporating habits that help move you towards the person you want to become is very important to making progress!

In this episode, we will discuss how to create new helpful habits, break harmful habits, and set minimum standards in your routine for your health, wellbeing and self development.

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

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Welcome to The Powherful Project!

In this episode, we explore the concept of a growth mindset versus a fixed mindset and how it can impact your personal and professional success.

We discuss the benefits of a growth mindset and how it can help you overcome obstacles, reach your goals, and achieve success in all areas of your life. We also talk about the common challenges women face, such as imposter syndrome, perfectionism and how embracing a growth mindset can help you overcome these barriers.

We share practical tips and tricks that you can use in your day-to-day language and habits to shift out of a fixed mindset and cultivate a growth mindset that will help you thrive. You'll learn how to embrace challenges and failures, develop a positive self-image, and develop a mindset of resilience and determination.

Whether you're navigating your career, relationships, or personal growth, this episode is for you. Tune in to learn how to embrace a growth mindset and unlock your true potential.

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

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Welcome to the Powherful Project! 
In this episode, we're thrilled to have Amanda Bisk, a former pole vaulter, as our special guest. 

Amanda is a certified yoga and pilates instructor, coach, and runs an amazing online community called Fresh Body Fit Mind.

In this episode, Amanda shares her personal journey of self-discovery and how she learned to let go of her athlete identity and embrace her new strengths. She also dives into the benefits of yoga, slowing down, and mindfulness, and how these practices can improve your mental and physical well-being.

As a vegetarian, Amanda also shares her insights on the benefits of a plant-based diet and how it can improve your health and fitness goals. Whether you're a seasoned yogi or just starting your wellness journey, this episode is packed with inspiration and practical tips to help you live your best life.

We are also covering the importance of movement as you get older and some general fun banter. 

Tune in to this episode & learn from Amanda Bisk, Kirsty & V how to take your health and wellness to the next level.

You can find Amanda here: @Amandabisk

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

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Today we are joined by the incredible Faye Sheridan a Women's Integrative Health Practitioner & Menstrual Cycle Educator as well as an incredible human overall with an awesome journey!

We cover everything from 
- Tracking your menstrual cycle 
- Ovulation
- Femtek
- Oura Ring
- Coming off the Pill
- Contraception Pill pros & cons 
- Gut Health 
- Blood work
- Bikini Competition
- Dieting 
- Bowel Movements & so much more 


You can find out more about Faye & Cycle Sisters here: 

https://www.instagram.com/fayesheridan_/?hl=en
http://cyclesisters.com.au/
https://www.instagram.com/_cyclesisters/?hl=en

Follow us on socials for more content:

Kirsty: @kirstysholmes

V: @wiebkehnsn

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Welcome to The Powherful Project!

We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.

In this episode we are interviewing Brianna, V’s mindset coach.

We discuss:

- Stepping into your power
- How Bri stepped into her role and followed her passion
- How to start new things
- How to overcome challenges
- Benefits of discomfort
- Timeline-therapy
- Coping strategies

You can stalk Bri here: @brianasorgiovanni

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!