Get back on track: How to reset after going "off plan"without the guilt
Just got back from a trip, a big weekend, or life simply got in the way? This episode is your gentle but firm kick up the bum. I’ve just returned from the most incredible few days in New York, and even as a coach, I sometimes feel like I’m starting from scratch when I get back.In this quick, no-fluff episode (under 15 minutes), I’m sharing exactly how I reset my mindset, routine, and nutrition after time away—from real-life tips on food and training to how I handle the post-weekend guilt spiral. Whether you had too much chocolate over Easter or just feel a bit off-track, this episode will help you move forward with confidence, clarity, and zero shame.👊 You’ve got this—press play and let’s get back to feeling our best.www.fitfemaleproject.com
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12:31
Client Q&A 18th April- Easter, owning your actions, cardio, increasing home dumbbells on a budget, have I lost too much weight?
Want to apply to be coached by us? Follow us on Instagram nor @fitfemaleproject or head to the website www.fitfemaleproject.comQuestions in orderEmily- What gym workouts should I do on holiday if I can only train 3 times but usually follow a 4-day split?Debbie- How do I know if I’ve lost too much weight when people are saying I look ill?Nikki- How much should I increase my weights by if I can only afford a small jump?Shin- Is Greek yogurt better than kefir for protein, and are there good milk alternatives to cow’s milk?Shireen- I’m obsessed with cottage cheese—any recipe ideas?Sam- Why do the weights feel different on the same machines at two gyms, and how should I track it?Bethan- Is it okay to change the order of exercises in my workout if equipment isn’t available?Niamh- Can I increase reps instead of weight for my upper body if I don’t want to get more muscly?Hazel- Does walking count as cardio if my heart rate goes up?Jody- Is creatine making me gain weight or feel bloated?Julia- How do I get back into training after being ill?Priya- How can I eat more protein when I feel sick from pregnancy?Sarah- Do I move up a workout phase each week, and is it okay to use my legs in a shoulder press?Anna- Should I expect to lift the same weight on different types of leg press machines?Eadaoin- Can I skip weighted hip thrusts if they feel uncomfortable and just focus on form?Laura- How can I manage calories at a roast dinner, control Easter chocolate cravings, and understand which fats and carbs are healthy?Natalie- Can I use Huel instead of protein powder in my meals?
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31:16
Real Weight Loss Hacks—Straight from Our Clients
Want to be coached by us? Visit www.fitfemaleproject.com or DM us on instagram @fitfemaleproject for more information.For today’s episode we handed it over to our clients. We asked them to share their top weight loss hacks that keep them consistently progressing.Come back to this episode if you ever lose your way in your own weight loss journey and need to refocus on the process.Keep it predictable – Stick to consistent meals with a small dinner rotation to reduce stress and allow flexibility for special occasions.Front-load protein – Start the day with high-protein meals to curb hunger and hit macro goals early.Plan ahead – Log meals the day before to stay on track with calories and macros.Hydrate smartly – Drink plenty of water, and prep a cold 2L bottle the night before.Out of sight, out of mouth – Don’t buy tempting snacks; opt for portion-controlled treats like individually wrapped chocolate.Prep like a pro – Batch cook dinners and prep breakfast/lunch the night before (e.g., overnight oats).Lock in workouts – Schedule them like appointments to stay consistent.Satisfy smartly – Have healthier treat alternatives on hand (e.g., Greek yogurt with fruit and dark chocolate).Mindset matters – Use phone reminders to align food choices with your goals (e.g., “What would the person I want to be eat?”).
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4:34
Client Q&A 11th April- Balancing special life moments, gym confidence, getting uncomfortable, how to get enough protein, LUNGES!
Want to apply to be coached by us? Follow us on Instagram nor @fitfemaleproject or head to the website www.fitfemaleproject.comQuestions in order:Mary – Is it okay to not track food if weight is stable?Valeria – Seeing body changes but no scale drop; what else can I tweak?Natalie – How do I handle an off-plan afternoon tea?Laura – How to boost protein intake and pick better snacks?Amy Farrer – Difference between reverse lunges and split squats?Jess – Can I repeat the same workouts weekly for full body?Nicola – Is losing 2 lbs in the first week enough?Gemma – Struggling to hit protein due to nausea and low appetite in first trimester—what should I focus on?Bailey – Nervous using gym machines and unsure about creatine timing.Sarah – Tips for drinking more water daily (especially while breastfeeding)?Hazel – How to enjoy my hen do without derailing progress + balance tips for lunges?Niamh – Can I use two weights for straddle lifts to increase load?Angela – Should I weigh mince raw or cooked?Anna – Does tea count towards water intake + chest DOMS stretch suggestions?Sarah – Should I run before or after my workout?Sam C – How to enjoy bank holiday treats without undoing progress?Anne-Marie – Any advice for managing lifting callouses?Annabel – How to ease back into workouts after breaking a toe?Emilie – Lunges still feel hard—how can I improve flexibility or recover better?
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33:30
How To Nail Your 6-week Plan!
Want to be coached by us? Join our next 6-week plan at www.fitfemaleproject.com or DM us on instagram @fitfemaleprojectIn this episode we discuss what it takes to nail your 6-week plan.Chapters00:00Kickstarting Your Fitness Journey02:47Understanding Your Goals and Motivation03:58Mindset and Self-Awareness06:37Creating Your Game Plan09:39Setting Up Your Environment for Success12:14Building a Supportive Community
South Africa