The Powherful Project

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...

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: whitneysysimmon...

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 cautiona...

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 respons...

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 gratitu...

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 w...

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, enh...

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 in...

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. Otherw...

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 impres...

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 acceptin...

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. Subscribe to hear more and if you...

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. Support the show Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related...

In this Episode V is sharing her own personal story about her journey with building muscle, gaining weight and finding self acceptance.  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....

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 :...

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...

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!  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 wealt...

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...

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 (exte...

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 bus...

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...

Welcome to the Powherful Project!  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.  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,...

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,...

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...

Throughout the episode, we delve into the importance of setting personal goals when it comes to exercise. We discuss how having a clear vision of what we want to achieve can provide us with direction, focus, and a sense of purpose.  We also examine the remarkable changes in attitude towards exercise that many individuals experience on their journey to a healthier lifestyle.  We explore the factors...