The Powherful Project
Welcome to The Powherful Project! đź’ś We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves. We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you. Subscribe to hear more and if you related to this episode, please leave a review! Follow us on socials for more content:Â Kirsty: @kirstysholmes @be.powherfulV: @wiebkehnsn @busygirl.club
Behind the Scenes: Life Updates, the Messy Middle & Lessons
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...
The Power of Thought: Brett Dalgleish on Building a Life You Love
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...Reclaim Your Power and Build Unstoppable Confidence: A Women’s Guide to Self-Love
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 i...
Make 2025 Your Year: Setting Goals that Actually Light you Up
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 mo...
Holiday Hustle: Balancing Fun and Health During Silly Season
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.Â
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 t...
Food for Thought: Intermittent Fasting's real Impact on Women's Health
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...
Chat with the Chicks - From Passion to Purpose, Confessions from the Gym Floor & How Ness Found Her True Calling
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...
Don't Lose your Gains! How to Maintain your Progress on Holidays.
Staying Fit on Holiday: Realistic Tips and Personal Stories
In this episode of the Powerful Project, we discuss strategies for maintaining fitness while on holiday. Key topics include setting realistic exercise goals, exploring local gyms, and incorporating various forms of physical activity into your travel routine. The conversation covers personal anecdotes from holidays, highlighting the importance of staying active for health and well-being, even when away from home. Practical advice is given on exercises that can be done with minimal equipment and how to adapt workouts to different environments. The episode encourages listeners to balance fitness with...
Ditch Diet Culture: Why Women Need to Stop 'Should-ing' All Over Themselves
In this episode of the Powerful Project, the host welcomes Taryn Williams, a women's mindset coach with a psychology degree specializing in body image.
We explore the impact of societal 'shoulds' and external expectations on women's health and fitness behaviors, often leading to inconsistency and frustration. Tarryn highlights the significance of self-awareness, discovering personal values, and rejecting diet culture and rigid food rules. She promotes a personalized approach to health that respects individual motivations, enhancing overall well-being. The discussion delves into subconscious beliefs and emphasizes the necessity of curiosity, self-compassion, and setting healthy boundaries. Coaches are encouraged...
What's Behind Emotional Eating?
In this episode of The Powerful Project, V and Kirsty dive deep into the topic of emotional eating and its connection with stress.
They distinguish between physical hunger and emotional hunger, discussing how stress often triggers emotional eating. And they also cover healthy coping mechanisms like mindfulness, meditation, and physical exercise to manage stress.Â
This episode also covers the importance of seeking professional help, like seeing a psychologist, and practicing self-compassion. They address maintaining balanced meals to help manage hunger, nourish and balance blood sugar to reduce the likelihood of emotional eating.
00:00 Introduction t...
Are we turning into Cardio Bunnies? The Truth about Cardio and our Goals
From Powerlifting to Cardio: Embracing New Fitness Challenges
In this episode of the Powerful Project, V and Kirsty discuss their fitness journeys and recent changes in training routines. Reflecting on their past powerlifting competition, they share their newfound appreciation for cardio and introduce their new goals, such as participating in a high-intensity Hyrox event and preparing for a 12K run. They also delve into their changing relationship with running, overcoming past negative associations, and the importance of finding balance, variety, and community in fitness pursuits.
00:00 Welcome and Life Update
00:28 Embracing Cardio and New Challenges<...
What to Eat Before and After your Workouts
In this episode of The Powerful Project, we dive deep into the importance of nutrition for strength training, focusing on what to eat before and after workouts.
We cover what types of foods are important to prioritise for muscle building and recovery.
We give you practical food recommendations, meal timing suggestions, and discuss if supplements are important to have around your workouts. We also cover what to focua on with your nutrition for morning and evening training sessions, and the importance of hydration.
This episode is a guide for anyone looking to optimise...
How you can Build Physical, Mental and Emotional Resilience through Strength Training
Building Resilience Through Strength Training
In this episode of the Powerful Project, we discuss how strength training can significantly contribute to building resilience in various aspects of life.
We share personal stories about overcoming shyness and physical limitations through consistent training at the gym. This episode emphasises the mental and emotional benefits of strength training, highlighting how the discipline and confidence gained in the gym can translate to tackling life’s challenges, from social interactions to career goals.
We also discuss the importance of showing up, pushing comfort zones, and developing a resilient min...
The Powerful Connection Between ADHD, Binge Eating, Hormones, and Diet with Nina
Overcoming Food Challenges with Dietitian Nina: ADHD, Hormonal Influences, and Sustainable Nutrition
In this insightful episode of the Powerful Project, the host welcomes Nina, a dietitian specializing in binge eating disorder, disordered eating, and ADHD. Nina shares her personal journey with food and her late ADHD diagnosis, highlighting the intricate relationship between ADHD, eating behaviors, and body image. The discussion explores coping strategies for ADHD-related eating issues, sensory preferences, and the impact of hormonal fluctuations on diet. Listeners receive practical advice on maintaining a healthy relationship with food, the importance of regular eating...
Is Coffee Enough for Breakfast?
We know you are a busy girl getting through your day! But rushing out the door and grabbing only a coffee in the morning without food is not the best start to feeling your best.
In this episode, we share why it is important to have a balanced meal in the morning, and not just rely on caffeine to get through.
From avoiding blood sugar crashes, and keeping sustained energy through the day, to making sure we are getting in enough nutrients, our simple morning habits play a huge role in how we feel for...
Thin Isn't In: Why Strong Beats Skinny & The Health Truths You Need to Know
Welcome to The Powerful Project: Your Go-To Spot for Real Talk on Women's Fitness and Health Goals!
In this episode, we tackle the big myth: thinner means healthier. Join us as we dive into why it's crucial to focus on health rather than just appearances. We'll share personal journeys that challenge the conventional pursuit of the ideal body through restrictive diets and excessive workouts. Discover why compliments about physical looks can do more harm than good and how societal standards can skew our self-worth.
00:00 Introduction: Why This Matters for Every Woman00:43...Can you be both a Gym Girlie and Cardio Girlie?
How do you choose between focusing on being a gym girl getting strong, or a cardio girl getting fit?
If you've listened to social media lately it seems like you have to choose one or the other! However, both can co-exist, you just need to be more conscious of how you do it!
The Impact of Social Media on your Mental Health
Many of us use social media daily, but don't realise how these apps may be affecting our mental health, body image and the way we socialise.
In this episode we discuss how to become aware of the way that you use these apps and how they may be affecting your mental wellbeing and how you can be in control of your online world.
The instagram accounts we mentioned in this episode:
whitneysysimmons
emilyhackettfit
emilyskyefit
jamessmithpt
denaemercer
the.holistic.psychologist
sharellegrant
demi.rose.allway
hayleymorris3 (Me vs...
The Red and Green Flags of Fitness: What Every Woman Needs to Know
From Red Flags to Green Flags: Mastering the Dos and Don'ts in Fitness, dive deep into 'The Powerful Project' where we spill all the tea on navigating the fitness world!Â
This episode is like your ultimate guidebook, shining a light on those sneaky red flags like overdoing it at the gym, crash diets, and those too-good-to-be-true weight loss shortcuts. But it's not all cautionary tales – we're also highlighting the green flags that mean you're on the right track, think sustainable workouts, eating in a way that fuels your body, and embracing the fitness journey with a big ol...
The Path to Inner Peace with Sheena Schuy: Navigating Anxiety, Burnout, Stress, and Self-Doubt
Navigating Through Anxiety, Burnout, and the Journey of Self-Discovery
Join us for a profound exploration into the realms of anxiety, burnout, and the transformative path of self-discovery with holistic therapist Sheena Schuy.Â
Sheena delves into the critical aspects of self-awareness, self-acceptance, and the significance of identifying one's personality type. Discover how individual responses to stress are deeply influenced by personality, and gain insights into how past experiences and core values forge our true selves. This episode sheds light on the impact of mental health issues, such as anxiety and burnout, on personal and professional relationships, o...
The Power of Reflecting and Celebrating your Wins
In this episode of 'The Powerful Project' podcast, we dive deep into the art of reflection and discover how it can revolutionize your journey towards wellness, strength, and personal growth.Â
Why Every Moment Counts: Learn how setting realistic goals isn't just about the destination but enjoying the path you're on. Discover the beauty of being present and how practicing gratitude can significantly uplift your well-being.
Celebrate Your Strengths: Uncover the power of acknowledging every win, big or small. This episode delves into why recognizing your achievements is crucial for your personal a...
Are you Ready to Focus on Fat Loss?
Losing fat is one of the number one goals we hear from women on their fitness journey as Personal Trainers.
This is absolutely great that women want to feel good in their skin! But it is also important to know that doing a fat loss phase is challenging, and you need to be set up to go into one, and also have a very solid reason why.
We focus on sustainable fat loss, and an approach that involves working on building habits and working exercise, nutrition and mindset together. This means there are also some...
Goal Setting Secrets: How to Win Big in 2024
What separates goal achievers from dreamers? It's not just about the goals but the approach. Learn how to reflect on your past year, find gratitude in both victories and lessons, and align your goals with your true self.
In this episode we are discussing how to set goals that you will actually achieve!
Discover the art of setting meaningful and achievable goals. Whether it's improving fitness, enhancing work performance, enriching relationships, or excelling in academics, we dive into techniques that transform ambitions into reality.
This episode is not just about setting goals; it's...
Transforming Challenges into Opportunities - Life Lessons with Breanna May
The Powerful Project: Exploring Mindset, Emotional Intelligence and Communication
In our latest episode, we're thrilled to feature Breanna May, an incredible coach renowned for her expertise in mindset, emotional intelligence, leadership, and communication. With a rich background as a high school teacher and degrees in communications, journalism, and law, Breanna offers invaluable insights into life skills often overlooked in traditional education.
This episode is a goldmine for women committed to personal growth and setting ambitious goals for the new year. Breanna delves deep into the essentials of building self-trust, mastering emotional intelligence, and honing effective...
Mental Heath Benefits of Exercise
Exercise is so incredible for your body, and it also equally helps your mind!
In this episode, we chat about the many advantages of exercising for your mental health.
It is important to not be solely driven by physical appearance-related goals in your exercise routine. And it's important not to give up on your efforts just because you don't see obvious changes in body composition. Otherwise, you might overlook the many other benefits, including improvements in mood, focus, brain function, sleep, social interactions, and self-esteem.
Whether you're a gym regular or just starting y...
Beyond the Weights: Callan Gibbons’ Journey from Self-Doubt to World Stage
In this episode, we delve into the captivating world of powerlifting with our guest, Callan Gibbons. Discover how his fitness journey began, transforming from a battle with confidence issues to an awe-inspiring road towards powerlifting excellence. Callan opens up about overcoming major setbacks, including injuries and mental challenges, that shaped his path.
Join us as Callan recounts his impressive experience competing at the world level in powerlifting. He shares the double-edged sword of achieving significant goals and the subsequent loss of identity, drive, and purpose he faced. This episode also highlights the importance of making training enjoyable a...
Body Neutrality: Learning to Accept Your Body and Break Free from Constant Judgement
As women, we have been conditioned by society, media and interactions with others to be critical of our bodies since a young age. This constant judgment can lead women to have negative body image, self-critical thoughts and low self-confidence.
So today we are sharing the concept of body neutrality. Beginning to see your body in a neutral light can be very powerful to help you become more accepting of your body, and so it no longer consumes your every thought!
In this episode we would love to share what body neutrality is, how it can...
Meal Ideas for Busy Girls to Save Time, Energy and Effort and Still Hit Your Nutrition Goals
If you are someone with a busy lifestyle this means you don't always have the time or energy to spend hours in the kitchen cooking food. But this doesn't mean you can't still eat well and hit your goals.
In this episode, we will share some of the ways we still make meals when we are busy, that are convenient, quick and easy, but also still nourishing.
Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
...
How to Get out of a Fitness Funk
In this episode we will share will you how to get out of a fitness funk!
If you're feeling unmotivated, and it's been a few weeks (or months!) that you have felt out of routine with your exercise habits, we will share our tips on how to get back on track.
🎙️ Powherful Project Podcast Presents: The Ultimate Sunday Sesh! 🎙️
Our First Podcast EventÂ
If you're a woman interested in trying something new, or if you simply believe in the power of women
Support the show
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Body Battles: Weight Loss, Weight Gain & Self-Acceptance
In this Episode V is sharing her own personal story about her journey with building muscle, gaining weight and finding self acceptance.Â
She talks about her journey with body image issues, weight cuts, and dieting struggles. Kirsty takes the lead, interviewing her about the struggles of her weight cut experiences, the challenges faced while gaining weight, and her path to finding balance again. From the highs and lows of powerlifting to the self-love journey, self-care, and body acceptance, listeners are invited to delve deep into managing expectations from society and embracing ever-evolving bodies. Tune in to resonate with les...
Navigating Perfectionism, Overwhelm, and Self-Doubt - Redefining Self Talk
Tune in to our latest episode as we delve deep into the intricate world of self-talk. Our inner dialogue, constantly buzzing in our minds, has profound effects on our emotions, actions, and overall wellbeing. But how can we harness it for personal growth?
Understanding Self-Talk: Grasp the essence of self-talk and its transformative role in our daily experiences.Cheerleader vs. Inner Mean Girl: Meet the two dominant voices inside our heads. Celebrate the cheerleader’s affirmations while learning to challenge and redirect the inner mean girl’s narratives.The Double-Edged Sword: Explore the...How to Know if you're Working Hard Enough in the Gym to Get Results
Welcome to The Powherful Project!
This episode is all about understanding if you are working hard enough in the gym.
When doing a workout it is important to how much to push the exercises to build muscle and strength and create "tone", shape and definition. Train too hard and you risk burnout, injury and plateaus. Train too lightly and you won't see much progress.
We will share with you tools you can use to rate your training difficulty, and also what you should be looking out for in your body to...
Redefining Fitness: Brooke Turner's Take on Lifelong Athletics & Motherhood, Pregnancy & Postnatal Health
In this Episode we're diving deep into the world of pre and postnatal fitness with Brooke Turner. Juggling the responsibilities of motherhood with the demands of physical fitness is no small feat, especially when you’re a mum of three!Â
Whether you're expecting, recently given birth, or you're a seasoned mum looking to get back into the swing of things, this episode promises a wealth of knowledge.
đź’Ş Discover the benefits and intricacies of exercising during pregnancy. Can you maintain your fitness regime? What modifications should you consider?
🍼 Transitioning postnatal: How to reintroduce exercises, the safes...
Beauty Beyond the Surface - Shiree Walker
In this The Powherful Project Episode, we sit down with Shiree, a Cosmetic Nurse Practitioner, who has ventured into the vibrant world of skincosmetic nursing.
From the intricacies of urinary health to the transformative power of injectables, Shiree provides a unique lens into the ever-evolving realm of healthcare and aesthetics.
We delve deep into women's health, unraveling the complexities of menstrual journeys, endometriosis, and the delicate balance of hormones. Shiree also sheds light on the often-overlooked aspects of general practice and the dynamics between health practitioners. Touching upon the essential need to slow down in o...
Our Life Updates and Managing External Expectations
In this episode we update you on where we're currently at in our lives, Kirsty has just come back from her Europe holiday with some news, and V is preparing for her upcoming powerlifting competition!
We also discuss how important it is to focus on your goals for you, not the expectations of others.
Learning to intrinsically (internally) choose your goals, rather than being extrinsically (externally) pressured can be the secret to feeling purposeful and fulfilled when setting goals and targets for your health, fitness and life.
Follow us on socials for...
Stop Feeling Stuck & Embrace Change with Demi Rose Allaway
Are you feeling stuck, lost, or uncertain about the direction of your life? The Powherful Podcast presents a motivational episode with Demi Rose Allaway, a renowned personal development coach and actress. Demi shares invaluable insights into identifying your values, taming your ego, and harnessing the power of visualisation to unlock your full potential.
We discuss the pitfalls of being overly busy, the consequences of being out of alignment, and how to identify and exit relationships that no longer serve you. Demi offers practical strategies for connecting with your deeper self, enabling you to uncover what you truly...
Thriving not Just Surviving: A Busy Girl's Guide to Health
Welcome to The Powherful Project!
This episode is all about being Healthy and Hustling and we will give you tools to optimising Your Busy Lifestyle. A guide for high-achieving women juggling health and hectic schedules.
First we will cover why maintaining health amid busyness is crucial for productivity and well-being. Then we will focuses on time management strategies and practical tips to carve out time for health.
From there we will explore how to incorporate regular exercise into your packed routine, followed by maintaining a nutritious diet when time is scarce...
Eating for Health vs Eating to Lose Fat or Both
Welcome to the Powherful Project!Â
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.Â
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 lo...
Chilly Challenges: Setting and Smashing Fitness Goals this Winter
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.Â
Sickness can sometimes sneak up on us during the chillier months. We discuss the significance o...
Power in the Peach: Build Your Glutes, Build Your Confidence
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, bu...
