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!

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:whitneysysimmonsemilyhackettfitemilyskyefitjamessmithptdenaemercerthe.holistic.psychologistsharellegrantdemi.rose.allwayhayleymorris3 (Me vs Brain)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!

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, eating in a way that fuels your body, and embracing the fitness journey with a big ol' smile. And let's not forget those beige flags – those little things that aren't necessarily make or break but definitely worth knowing about. From chatting about the real talk on injuries to why sometimes, taking it easy is actually the way to go, we're dishing out everything you need to know to make your fitness journey work for 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!

Navigating 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, offering a comprehensive understanding of their roles.Sheena provides invaluable advice for navigating the challenges of anxiety, emphasizing the crucial role of maintaining a regulated emotional state for enhancing personal interactions and overall well-being.Episode Breakdown:00:00 | Introduction: Unveiling Authenticity01:18 | Deciphering Personality Types03:12 | Embracing the Quest for Self-Discovery03:45 | Authenticity's Influence on Business Dynamics05:38 | A Personal Narrative on Anxiety and Burnout07:33 | Dissecting Anxiety, Stress, and Burnout10:47 | Confronting Burnout: Causes and Solutions14:25 | The Prism of Personality Types23:32 | Actionable Guidance for Personal Growth26:49 | Self-Reflection Through Visualization27:43 | Cultivating Gratitude and Positivity28:17 | Anxiety's Effect on Perception29:32 | Challenges Faced by High Achievers30:13 | Positive Mental Reconditioning31:53 | Embracing Mindfulness and Visualization33:32 | Navigating Your Emotional Boundaries38:48 | Emotional States and Relationship Dynamics46:29 | The Essence of Close Relationships53:23 | Analyzing Various Anxiety Types55:37 | The Importance of Seeking SupportTune in for an episode filled with practical advice, deep insights, and transformative strategies to help you understand and manage anxiety, navigate the complexities of burnout, and embark on a fulfilling journey of self-discovery and personal growth.You can find Sheena here: https://www.instagram.com/sheena.holistic.therapisthttps://savasanacollective.com/homeFollow 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 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 and professional growth, offering a fresh perspective on overcoming obstacles and mastering new skills.Cultivate Your Inner Sanctuary: Amidst the hustle, find out how to create peaceful moments for yourself every day. Whether it's through a quiet morning routine, a reflective walk, or a meditative workout, learn to carve out space for introspection and gratitude in your busy schedule.Embrace Your Unique Journey: Break free from the comparison trap and embrace your individual path. This episode encourages you to set and celebrate realistic goals, tailored to your life and aspirations, ensuring you stay motivated and focused on what truly matters to you.Nurture Your Body and Soul: From discussing the role of intention in achieving fitness goals to the importance of disconnecting and embracing stillness, this episode is a treasure trove of insights for women dedicated to their wellness and strength training journey.Join us for an episode that not only motivates but provides practical advice on living a more reflective, grateful, and joyful life. Perfect for the woman on the go, 'The Powerful Project' offers the inspiration and tools you need to turn every day into an opportunity for growth and happiness. Don't miss out on this life-changing episode—tune in, transform your routine, and start celebrating your wins, both in and out of the gym.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!

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 check boxes we need to check before someone wants to go into a fat loss phase (and doesn't just fall on and off the diet bandwagon!)Listen to this episode as we share the key aspects you need to know about focusing on fat loss, and whether it should be your number one priority right now!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!

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 about moving forward, breaking cycles, and embracing a mindset of growth and gratitude. Tune in for a transformative experience that prepares you for a successful 2024!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!

The 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 communication skills. Her discussions are a blend of personal anecdotes, professional expertise, and actionable advice, making complex topics relatable and easy to understand.As we navigate the intricacies of "shadow work," Brianna enlightens us on the profound impact our inner beliefs and non-verbal communication have on our personal and professional relationships. Her practical tips on reshaping our belief systems and enhancing our communication skills are not just transformative; they're essential for anyone looking to make 2024 their most empowering year yet.Whether you're a seasoned professional, a budding entrepreneur, or someone embarking on a journey of self-discovery, this episode offers a wealth of knowledge. Brianna's approach to tackling common issues faced by women, such as balancing career and personal life, understanding the language of the new generation, and overcoming the shadows of judgment and self-doubt, is both refreshing and deeply impactful.Join us for an hour of engaging conversation that promises to leave you inspired and equipped to take on the new year with confidence. Let's embrace the power of mindset, emotional intelligence, and effective communication to unlock our full potential!02:20 Building Self Trust03:13 Brianna's Journey: From Teaching to Personal Development06:41 The Impact of Fitness and Personal Development16:55 The Importance of Emotional Intelligence and Communication28:15 The Role of Parents in Shaping Children's Mindset30:41 The Impact of School Experiences on Self-Perception33:59 Passion and Purpose in Work34:52 Understanding Emotional Intelligence35:03 The Art of Communication36:17 The Power of Non-Verbal Communication36:38 The Impact of Communication in Business37:25 The Role of Communication in Building Relationships37:51 Adapting Communication Style to Different Audiences38:07 Understanding the Language of the New Generation38:44 The Importance of Mindset in Communication39:57 The Evolution of Personal and Business Identity40:14 Understanding and Changing Beliefs40:38 The Role of Mindset in Personal Growth41:30 The Impact of Caregivers on Our Mindset42:03 The Importance of Updating Our Mindset44:45 The Power of Contradiction in Personal Growth44:56 The Power of Accepting Contradictions in Ourselves47:31 Exploring Shadow Work55:53 The Role of Beliefs in Communication01:00:24 The Power of Communication in Understanding Others01:02:09 The Impact of Judgement on Our Shadows01:02:33 Understanding the Power of Triggers in Shadow Work01:02:33 The Power of Triggers in Understanding Our Shadows01:04:09 Conclusion: The Power of Mindset, Communication, and Shadow WorkFind Breanna here: https://www.instagram.com/iambreannamay/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!

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 your wellness journey, you'll learn so much about the mental health benefits of movement.This episode might be the one that inspires your next workout! 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, 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 and the benefits of experimenting with new sports and training approaches.We dive into the complexities of managing expectations, both personal and from others, and the reality of sometimes letting people down. Callan gives us an inside look at the dynamics of powerlifting competitions, including the unique aspects of training and preparation for both men and women.Beyond the weights, Callan shares his approach to nutrition, offering insights into his eating habits, meal preparation strategies, and the value of simple, basic foods. He also reveals some of his personal quirks and habits that have become an integral part of his powerlifting journey.This episode is a must-listen for anyone interested in powerlifting, personal growth, and overcoming life’s obstacles. Tune in to hear Callan Gibbons' remarkable story and the lessons he's learned on his journey to the top.Follow Callan:https://instagram.com/callangibbons?igshid=OGQ5ZDc2ODk2ZA==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!

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 help with body image, our personal experiences and ways you can practise it!Follow us on socials for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!Support the showFollow 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!

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: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!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 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 for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!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 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. 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 lessons learned, personal growth, and the quest for self-acceptance.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!

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 positive reinforcement and the self-sabotaging dangers that these internal voices can bring.Optimism & Its Shadows: How can we strike the right balance between being hopeful and not veering into negativity?Strategies Revealed: Master techniques to transition out of fight or flight mode, ensuring a grounded, calm response to stressors.Decoding Feedback: Discover the art of processing feedback constructively, without undermining your self-worth.Identity & Self-Talk: Reflect on how our sense of self shapes, and is shaped by, our inner dialogue.Becoming Self-Aware: The importance of introspection and understanding our inner narratives.Embracing Neutrality: Sometimes, it's okay not to swing emotionally. The power of staying centered.Communication is Key: Realize how positive self-talk can revolutionize our interpersonal relationships.Moving Past Perfection: Unravel the pitfalls of the 'all or nothing' approach and celebrate incremental progress.Control Within Reach: It's not about controlling every situation but focusing on what's within our power.This episode promises to enlighten, empower, and transform your relationship with the voice inside your head. Whether it's taming the mean girl, amplifying the cheerleader, or finding that perfect balance, we’ve got insights and actionable strategies for you. Dive in and redefine your self-talk for a brighter, balanced life. Share, subscribe, and join our self-talk revolution! 🎙️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 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 make sure you are training at the right intensity.Make sure to take note of what you learned, and we would love it if you share it with us!Follow us on socials for more content:Kirsty: @kirstysholmesV: @wiebkehnsnSubscribe to hear more and if you related to this episode, please leave a review!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 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 wealth of knowledge.💪 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 safest way to regain your core strength, and why it's okay if you don’t bounce back immediately.🌺 Brooke passionately shares on the importance of being gentle and kind to yourself as a mother. Remember, mamas, it’s a marathon, not a sprint. You have your whole life to be a lifelong athlete, and every step on this journey counts!🔥 We'll also tap into the power of self-love, body positivity, and the challenges mothers face in a society obsessed with snapback culture.Join us for a heartwarming, empowering conversation that's not just about the physical, but the incredible strength and resilience of women in every phase of life. Because at The Powherful Podcast, we believe every woman is an athlete in her own right, and every chapter in her life is a new game to be played with passion and power.Join us for an empowering episode that bridges the worlds of motherhood and Prepare to be inspired, enlightened, and recharged for your personal journey, whether you're a mum or have aspirations to be. #ThePowherfulPodcast #MamaAthlete #BrookeTurnerWant to learn more, find Brooke here! 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!