Shows
The Powherful ProjectBehind the Scenes: Life Updates, the Messy Middle & LessonsNavigating Life Transitions and Embracing the Messy MiddleIn 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 Project00:17 Life Update: New Roles and Responsibilities00:25 Balancing Coaching and Teaching03:19...2025-04-0734 min
The Powherful ProjectThe Power of Thought: Brett Dalgleish on Building a Life You LoveIn 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...2025-03-161h 00
The Powherful ProjectReclaim Your Power and Build Unstoppable Confidence: A Women’s Guide to Self-Love with Asha HollandEmpowering Women and Girls: Asha Holland’s Journey to Building Confidence and Self-LoveIn 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...2025-01-2052 min
The Powherful ProjectMake 2025 Your Year: Setting Goals that Actually Light you UpIn 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...2025-01-0640 min
The Powherful ProjectHoliday Hustle: Balancing Fun and Health During Silly SeasonNavigating the Holiday Season with Balance and Self-CareIn 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 t...2024-12-2329 min
The Powherful ProjectFood for Thought: Intermittent Fasting's real Impact on Women's HealthDebunking Intermittent Fasting: Benefits, Myths, and Practical InsightsIn 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...2024-11-1833 min
The Powherful ProjectChat with the Chicks - From Passion to Purpose, Confessions from the Gym Floor & How Ness Found Her True CallingIn 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...2024-10-0653 min
The Powherful ProjectDon't Lose your Gains! How to Maintain your Progress on Holidays.Staying Fit on Holiday: Realistic Tips and Personal StoriesIn 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...2024-09-2326 min
The Powherful ProjectDitch Diet Culture: Why Women Need to Stop 'Should-ing' All Over ThemselvesIn 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...2024-08-251h 17
The Powherful ProjectWhat'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. 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...2024-07-2243 min
The Powherful ProjectAre we turning into Cardio Bunnies? The Truth about Cardio and our GoalsFrom Powerlifting to Cardio: Embracing New Fitness ChallengesIn 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 Update00:28 Embracing Cardio and New Challenges2024-07-0831 min
The Powherful ProjectWhat to Eat Before and After your WorkoutsIn 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...2024-06-2424 min
The Powherful ProjectHow you can Build Physical, Mental and Emotional Resilience through Strength TrainingBuilding Resilience Through Strength TrainingIn 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...2024-06-1023 min
The Powherful ProjectThe Powerful Connection Between ADHD, Binge Eating, Hormones, and Diet with NinaOvercoming Food Challenges with Dietitian Nina: ADHD, Hormonal Influences, and Sustainable NutritionIn 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...2024-06-031h 14
The Powherful ProjectIs 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...2024-05-1317 min
The Powherful ProjectThin Isn't In: Why Strong Beats Skinny & The Health Truths You Need to KnowWelcome 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...2024-05-0233 min
The Powherful ProjectCan 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!00:00 Introduction: Kickoff Season Two with us!00:07 Your Ultimate Guide: Mastering the Balance between Strength and Cardio00:40 Myth-Busting: Why Cardio and Strength Training are Better Together02:17 Beyond the Burn: The Holistic Benefits of Cardio05:45 Get...2024-04-1523 min
The Powherful ProjectThe Impact of Social Media on your Mental HealthMany 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:whitneysysimmonsemilyhackettfitemilyskyefitjamessmithptdenaemercerthe.holistic.psychologistsharellegrantdemi.rose.allwayhayleymorris3 (Me vs...2024-04-0154 min
The Powherful ProjectThe Red and Green Flags of Fitness: What Every Woman Needs to KnowFrom 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, eating in a way that fuels your body, and embracing the fitness journey with a big ol...2024-03-1843 min
The Powherful ProjectThe Path to Inner Peace with Sheena Schuy: Navigating Anxiety, Burnout, Stress, and Self-DoubtNavigating Through Anxiety, Burnout, and the Journey of Self-DiscoveryJoin 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 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...2024-03-0456 min
The Powherful ProjectThe Power of Reflecting and Celebrating your WinsIn 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 or small. This episode delves into why recognizing your achievements is crucial for your personal a...2024-02-1940 min
The Powherful ProjectAre 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...2024-02-0543 min
The Powherful ProjectGoal Setting Secrets: How to Win Big in 2024What 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...2024-01-1538 min
The Powherful ProjectTransforming Challenges into Opportunities - Life Lessons with Breanna MayThe Powerful Project: Exploring Mindset, Emotional Intelligence and CommunicationIn 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...2024-01-081h 05
The Powherful ProjectMental Heath Benefits of ExerciseExercise 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...2023-12-0424 min
The Powherful ProjectBeyond the Weights: Callan Gibbons’ Journey from Self-Doubt to World StageIn 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...2023-11-1948 min
The Powherful ProjectBody Neutrality: Learning to Accept Your Body and Break Free from Constant JudgementAs 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...2023-11-1336 min
The Powherful ProjectMeal Ideas for Busy Girls to Save Time, Energy and Effort and Still Hit Your Nutrition GoalsIf 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: @kirstysholmesV: @wiebkehnsn...2023-10-3019 min
The Powherful ProjectHow to Get out of a Fitness FunkIn 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 womenSupport the showFollow us on socials...2023-10-1613 min