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 What You’ll Discover: ✅ Why common iron deficiency thresholds are outdated and how that affects your energy levels , sleep, workouts, and mood ✅ Genius tips for iron-rich nutrition —including heme vs. non-heme sources, absorption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 r...
Aug 03, 2025•1 hr 22 min
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 ...
Apr 07, 2025•35 min
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 &...
Mar 16, 2025•1 hr 1 min
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...
Jan 19, 2025•53 min
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 celebra...
Jan 05, 2025•40 min
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 disc...
Dec 22, 2024•30 min
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...
Nov 18, 2024•34 min
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 towa...
Oct 06, 2024•54 min
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 give...
Sep 23, 2024•26 min
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 respe...
Aug 25, 2024•1 hr 17 min
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. This episode also covers the importance of seeking professional help, like seeing a psychologist, and practicing self-compassion. They ...
Jul 21, 2024•43 min
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 associati...
Jul 07, 2024•32 min
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 import...
Jun 23, 2024•25 min
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 challe...
Jun 09, 2024•23 min
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 p...
Jun 03, 2024•1 hr 14 min
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 ...
May 12, 2024•18 min
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 s...
May 02, 2024•33 min
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! 00:00 Introduction : Kickoff Season Two with us! 00:07 Your Ultimate Guide : Mastering the Balance between Strength and Cardio 00:40 Myth-Busting : Why Cardio and Strength Training are Better Together 02:17 Beyond the Burn : ...
Apr 14, 2024•23 min
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...
Mar 31, 2024•54 min
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! 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, eatin...
Mar 18, 2024•44 min
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. 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 va...
Mar 04, 2024•56 min
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. 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 ...
Feb 18, 2024•40 min
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...
Feb 04, 2024•43 min
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...
Jan 15, 2024•38 min
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 ...
Jan 08, 2024•1 hr 5 min
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,...
Dec 03, 2023•24 min
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 ach...
Nov 19, 2023•48 min
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 sh...
Nov 12, 2023•37 min
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 Subscribe to hear more and if you related to this episode, please lea...
Oct 29, 2023•20 min
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 Event If you're a woman interested in trying something new, or if you simply believe in the power of women Support the show Follow us on socials for more co...
Oct 15, 2023•14 min
