The Powherful Project

In this episode of The Powerful Project, we discuss our personal experiences and views on relationships.We compare our different perspectives and challenges faced when single vs being in a relationship.We explore societal pressures, the value of having aligned goals with a partner, and the importance of self-development.We also touch on the dynamic of balancing independence and partnership, evolving roles of women and men, and how personal values and experiences shape relationship goals.00:00 Welcome to The Powerful Project00:09 Discussing Relationships: Single vs Engaged01:03 Our Thoughts on Choosing the Right Partner01:34 The Importance of Compatibility04:50 Living Together: The Realities13:08 Balancing Independence and Partnership18:49 Modern Relationship Dynamics22:06 Balancing Independence and Relationships23:03 Challenges of Modern Relationships24:59 The Impact of Feminism on Gender Roles26:41 The Importance of Compromise in Relationships28:57 Navigating Relationship Expectations35:48 Accepting and Working Through Differences40:42 The Complexity of Feminism and Relationship DynamicsFollow us on socials for more content:Kirsty: ⁠@kirstysholmes⁠V: ⁠@wiebkehnsn⁠Subscribe to hear more and if you related to this episode, please leave a review!

Lessons Learned in Building a Fitness Business In this episode of The Powerful Project, we dive into the realities of turning passion into profit. Drawing from our own experiences in the fitness industry, we share the challenges, breakthroughs, and practical lessons learned while building businesses from the ground up.From client acquisition to tax planning, self-discipline to structured systems, this conversation highlights what it truly takes to run a successful business. We discuss the value of listening to clients, the importance of continuous learning, and why applying knowledge immediately is the key to growth.You’ll also hear insights on adapting to your audience, balancing business with personal life, and the often-overlooked realities of entrepreneurship. Whether you’re just starting out or scaling your fitness business, this episode is packed with actionable advice and hard-earned wisdom.What You’ll Learn in This Episode:The biggest challenges in starting a businessWhy continuous learning (and unlearning) mattersThe role of mentors, coaches, and structured systemsHow to adapt your teaching methods for impactFinancial realities: taxes, planning, and long-term sustainabilityFinding balance between business and personal lifeTune in for an honest and practical conversation that will help you build a stronger business and a more fulfilling entrepreneurial journey.

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 realistic meal ideas tuned for busy schedules✅ Smart guidance on supplementation vs. iron infusions: benefits, risks, real-life scenarios✅ Hidden causes of fatigue in women: heavy periods, athletic training, stress, and how to test beyond tiredness✅ Inspiring data on the costs of low iron—from lost income to missed moments with the family✅ Dr. Cory’s proposals for gender-equitable healthcare and individualized screening—transforming the way women are diagnosedThis episode delivers science-backed and actionable iron deficiency strategies to help you finally boost your energy, recalibrate your body, and become your strongest, most energised self, while keeping your life full of what matters most.Timestamps00:00 Intro & guest welcome02:52 Dr. Cory’s academic path and what ignited his passion17:14 Rigorous research on iron deficiency in women42:23 Iron absorption: heme vs. non‑heme, what boosts absorption43:27 Supplements & infusions—types, timing, effectiveness48:07 Everyday foods that support healthy iron50:44 Real talk: iron low-down for women athletes58:01 The economic and quality-of-life ripple effects01:05:04 Quick-fire takeaways + powerful summaryWhy This Episode Is for You👉 You’re a boss lady, active mum, entrepreneur, or go-getter who needs more energy to function👉 You’re done with fad diets, ready for a real, science-based food & fitness plan👉 You want to feel fit, energized, powerful, and unapologetically YOU👉 You need expert-backed nutrition and coaching that flexes with your busy lifeNext Steps:Kirsty and V are both certified personal trainers with online + in‑person coaching, helping women like you ditch exhaustion, build strength, and ignite their dream bodies.Ready for personalised support?Kirsty:https://www.instagram.com/kirstyholmes_pt/https://www.instagram.com/be.powherful/V: https://www.instagram.com/wiebkehensen/https://www.instagram.com/busygirl.club/Cory:LinkedInhttps://www.linkedin.com/in/cory-dugan-453673179/Facebook:https://www.facebook.com/paradox.health369/UWA Research Repository :https://research-repository.uwa.edu.au/en/persons/cory-duganResearch Gate:https://www.researchgate.net/profile/Cory-DuganTwitter (X):https://x.com/CoryDugan10ORCID Research ID:https://orcid.org/0000-0001-5546-3465Instagram: https://www.instagram.com/_holisticher/

Navigating 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 Navigating Personal and Professional Changes05:02 Challenges and Lessons Learned06:17 Building a New Routine and Business13:20 Manifesting and Taking Action18:20 Embracing Vulnerability and Change19:14 Controlling What You Can21:17 Maintaining Relationships Amidst Chaos23:23 Building and Relying on Habits28:07 Navigating Stressful Situations32:24 Final Thoughts and EncouragementFollow 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!

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 you are by looking in the mirror and loving yourself.Body Image & Dysmorphia: A look at the different struggles faced by boys and girls, discussing body dysmorphia and societal pressures.Life Dismorphia & Quarter-Life Crisis: Strategies to navigate life’s upheavals and find direction during pivotal moments.Emotional Embodiment of Gratitude: How gratitude transforms emotional energy into a catalyst for positive change.Energy in Motion: Exploring the concept that “emotion = energy in motion.”Optimism vs. Pessimism: Shifting perspectives to foster a more positive, resilient outlook on life.Money Beliefs: Examining how our beliefs about money influence our actions and success.Hell Yes vs. No: Learning to say “hell yes” to opportunities and recognize when to say no.People Pleasing: Understanding the pitfalls of seeking external validation and reclaiming personal power.Navigating Breakups: Practical advice on managing the emotional fallout and moving forward with strength.Brett also shares actionable tools like breathwork, gratitude practices, and thought control techniques to help you overcome negative patterns and harness your inner power.Takeaway: This episode is a treasure trove for anyone looking to reclaim their inner strength, reshape their mindset, and lead with authenticity. Whether you're battling inner critics, striving for professional excellence, or navigating life's tough transitions, Brett’s insights and practical tools can set you on a path to lasting transformation.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!

Empowering 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 inspiring listen for anyone shaping the next generation.What You’ll Learn:Why non-appearance-based compliments are a game-changer.How to identify and reframe negative self-beliefs.The transformative power of ‘toddler confidence’ and how to rediscover it as an adult.The role of parents and guardians in creating positive role models.Practical tools like journaling prompts, affirmations, and reframing perspectives to reclaim self-worth.Asha also opens up about her personal journey and shares how embracing self-love has transformed her approach to body image and confidence coaching.Episode Highlights:00:00 Welcome and Introduction00:31 Why Compliments Matter (Beyond Looks)01:38 Understanding True Self-Worth02:17 Unique Challenges Faced by Girls Today04:17 Asha’s Journey to Confidence06:58 The Impact of Body Image on Confidence17:54 Tools to Build Self-Worth and Silence the Inner Critic18:55 Reframing Negative Self-Talk21:47 Navigating Body Positivity in a Complex World25:36 Embracing the Journey of Self-Acceptance26:54 The Effects of Body Comments on Self-Esteem27:46 Handling Tough Conversations About Body Image30:09 Rediscovering Toddler Confidence and Why It Matters34:32 How Parents Shape Confidence in Children45:08 Journaling as a Path to Self-Discovery48:28 Final Takeaways and Asha’s Core ValuesThis episode is not just for you, it’s for every girl in your life who deserves to feel strong, confident, and worthy. Share it with fellow mums, friends, or anyone who plays a role in raising or mentoring young girls. Together, we can empower the next generation to grow up with a healthier relationship with themselves and their bodies.Tune in now and be part of the change! 🎧More from Asha: https://www.instagram.com/ashaholland_/Journals: https://ashaholland.com.au/collections/all-productsFollow 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!

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 motivational advice to ensure you make 2025 your best year yet. Tune in for a dose of inspiration and practical steps for achieving long-term success.00:00 Welcome and New Year Excitement00:49 Harnessing New Year Energy01:18 Setting Goals and Reflecting04:46 Personal Reflections and Achievements07:13 Importance of Reflection and Goal Setting12:25 SMART Goals Explained17:48 Tracking Progress and Goals22:57 The Challenges of Self-Comparison25:30 Dream Big and Unlock Your Subconscious28:12 Celebrating Wins and Overcoming Self-Criticism28:31 Following Your Passion32:37 Reflecting on Personal Achievements37:59 The Importance of Perspective and Deep Conversations39:37 ConclusionFollow 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!

Navigating 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 to the Powerful Project00:02 Navigating the Hectic Holiday Season01:23 Balancing Priorities During Festive Times02:38 Ditching Perfection and Embracing Flexibility04:30 Staying Active with Minimum Effective Dose06:42 Hydration Tips for the Festive Season09:48 Mindful Eating and Intentional Treats14:46 Prioritizing Sleep During Busy Times17:54 Managing Stress and Self-Care21:31 Maintaining Health and Immune System23:39 Planning Ahead for Balance26:26 Embracing Joy and Quality Time28:37 Conclusion and Next StepsFollow 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!

Debunking 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 body needs and consulting healthcare professionals when necessary.00:00 Introduction to Intermittent Fasting01:23 Popular Fasting Protocols03:37 Scientific Insights and Studies06:20 Gender Differences in Fasting11:14 Practical Considerations and Personal Experiences19:28 Psychological and Social Impacts31:56 Conclusion and Final ThoughtsFollow 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!

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 of stepping out of one's comfort zone. Ness shares insights on organizing retreats, traveling while maintaining fitness routines, and laughter-filled gym anecdotes. The segment wraps up with discussions on gym etiquettes, overrated and underrated practices, and words of wisdom on long-term fitness goals. The conversations highlight personal empowerment, confidence building, and staying committed to one's fitness journey.00:00 Introduction and Guest Introduction01:11 Ness's Journey in the Fitness Industry03:06 Training Philosophy and Female Clients05:18 Breathwork and Nervous System Insights10:18 Event Management and Retreats12:38 Travel and Fitness Routines23:07 Fun Questions and Gym Pet Peeves27:08 Awkward Gym Encounter28:54 Powerlifting Mishaps30:48 Counting Challenges34:39 Gym Essentials and Snacks46:54 Building Confidence in the Gym52:36 Final Thoughts and WisdomJOIN US: https://events.humanitix.com/the-powherful-hikeFind Ness: https://www.instagram.com/ne_sss/LSKD - 15% offShop at LSKD use BUSYGIRL15-FPCREW for 15% offDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.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!

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 enjoyment and relaxation during their travels.00:00 Introduction to Exercising on Holiday00:12 Bee's Holiday Exercise Plans00:47 Exploring Gyms While Traveling01:38 Adjusting Workout Goals on Holiday02:48 Creative Exercise Strategies04:36 Maintaining Fitness on Longer Trips08:38 Gym Culture and Experiences Abroad16:15 Safety and Solo Travel Stories22:25 Final Tips and ConclusionFollow 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!

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 to support clients in finding their true desires without imposing their own standards.00:00 Introduction to the Powerful Project00:25 Defining Power and Confidence01:31 Challenging Diet Culture and External Rules02:55 Empowerment Through Personal Goals04:18 The Importance of Self-Awareness05:21 Coaching for Strength and Health08:36 The Role of Environment and Boundaries26:37 Understanding and Honoring Personal Values41:18 Overcoming the Motivation Myth41:56 Building Habits and Identity45:13 Balancing Rest and Effort49:34 Curiosity Over Judgment01:00:24 The Impact of Diet Culture01:05:26 Aligning Health Goals with Values01:13:52 Final Thoughts and TakeawaysMore from Tarryn: https://www.instagram.com/tarrynwilliams_coach/https://www.instagram.com/_opuswellness/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!

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 to Emotional Eating00:17 Understanding Hunger vs. Emotional Eating00:55 The Psychology Behind Emotional Eating01:50 Common Triggers for Emotional Eating02:45 The Impact of Stress on Eating Habits03:12 Physical Stress and Its Effects04:07 Building Resilience to Manage Stress07:52 Strategies to Combat Emotional Eating18:45 Mindfulness and Meditation Techniques23:32 The Role of Physical Activity in Stress Relief24:38 The Power of Boxing for Stress Relief25:45 Emotional Release Through Physical Activity28:10 Managing Stress as a Personal Trainer33:38 The Importance of Setting Boundaries37:15 Self-Compassion and Emotional Eating41:59 Seeking Professional Help and Final ThoughtsFollow 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!

From 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 Challenges01:29 Discovering Hyrox02:12 Training for Hyrox03:27 Hyrox Event Details04:35 First Hyrox Experience06:38 Running Journey and Reflections08:55 Revisiting Running and Fitness Goals12:13 Balancing Strength and Cardio16:13 Natural Running Ability18:10 The Importance of Strength Training for Runners18:29 Challenges of Transitioning Between Sports19:07 Learning and Playing Netball19:44 The Impact of Sports on Joint Health20:38 Personal Sports Experiences and Reflections24:21 The Social Benefits of Team Sports27:59 Finding Your Third Place30:04 Exploring New Fitness Challenges31:15 ConclusionFollow 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!

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 their nutrition to maximise their results from strength training.00:00 Introduction to Nutrition for Strength Training00:39 Understanding Macronutrients01:01 Importance of Protein01:53 Choosing the Right Protein Sources04:03 Carbohydrates and Their Role05:55 Timing Your Meals Around Workouts08:17 Common Mistakes and Best Practices18:27 Supplements: The Final Touch22:26 Hydration and Final Tips23:25 Conclusion and TakeawaysFollow 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!

Building 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 mindset.We encourage you to apply the same principles of resilience from your own training routines to other areas of your lives.00:00 Introduction to Building Resilience00:54 Personal Journeys in Strength Training02:10 Defining and Embracing Resilience03:28 Overcoming Challenges Through Strength05:38 Practical Applications of Strength Training10:59 Mental and Emotional Resilience15:24 Resilience in Everyday Life22:15 Conclusion and Final ThoughtsFollow 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!

Overcoming 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 intervals, and understanding the menstrual cycle's effects on diet and exercise. Emphasizing self-compassion and proactive solutions, this episode encourages listeners to tackle their unique food challenges and improve their overall nutrition. Follow Nina on Instagram for further resources and motivational insights.Episode Highlights:00:00: Introduction to the Powerful Project00:03: Meet Nina: Dietitian and Nutritionist00:20: Discovering Nina's Work and Connection01:15: What Does Being Powerful Mean?02:51: Nina's Journey: From Dieting to Nutrition05:55: Understanding ADHD and Its Impact09:41: Challenges and Strategies for ADHD25:20: Visual Learning and Coping Strategies40:11: Creative Approaches to Fitness Motivation41:01: The Power of Rewards in Habit Formation42:28: Analog Tools for Habit Tracking47:14: Overcoming Logistical Barriers to Exercise01:03:35: The Impact of Hormones on Fitness and Eating Habits01:10:43: Final Thoughts and EncouragementFind Nina here: https://www.instagram.com/nina.binge.adhd.nutrition/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!

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 the rest of our day and in our lives!Join us as we navigate through practical strategies and delicious alternatives to empower women to fuel their mornings properly and thrive throughout the day. (Don't worry we aren't saying to give up coffee!)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!

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 Debunking Myths: Thinness ≠ Health00:55 Redefining Praise: Celebrate Achievements, Not Just Looks01:20 Heartfelt Stories: Real Women, Real Experiences05:55 Why Body Composition Matters More Than Weight09:25 Health Over Numbers: Focusing on Well-being, Not Scales09:59 The Perils of Unrealistic Fitness Goals and Body Dysmorphia13:28 Body Positivity: Cultivating a Healthy Mindset15:59 The Lean Trap: What We're Really Striving For16:12 When Lean Goes Too Far: The Visual and Physical Impact16:53 Reflecting on Our Body Image Histories17:31 The Health Illusion: When Being Lean Means Being Unhealthy18:01 Bodybuilding's Untold Story19:16 Beyond the Body: Mental Health and Social Connections19:37 The Hidden Dangers of Poor Nutrition21:35 Undernourishment: Recognizing and Avoiding the Risks27:45 Cultivating Lifelong Healthy Habits29:20 Celebrating Body Diversity: Loving Our Bodies at Every Shape and SizeFollow 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!

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 Smart About Your Heart: Tailoring Cardio Intensity for Maximum Benefit10:01 Workout Wisdom: Timing Your Strength and Cardio Sessions for Optimal Results12:24 Weekly Workout Plans: Crafting Your Ideal Balanced Fitness Routine13:30 Recovery Insights: Key Strategies for Post-Workout Recovery16:10 Nutrition Know-How: Eating Right to Support Strength and Recovery18:23 Hydration Hacks: Choosing the Best Electrolytes for Your Body20:24 Strong Grandma Goals: Building a Long-term Balanced Fitness RegimenThrough personal stories and expert advice, we’ll show you how to seamlessly integrate strength and cardio into your busy life, ensuring you’re not just fit, but healthily flourishing for years to come. Tune in and transform your approach to fitness into one that supports a strong, balanced, and joyous lifestyle.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!