The Powherful Project Wiebke & Kirsty

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
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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
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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
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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.allway
hayleymorris3 (Me vs Brain)
Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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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
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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 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.therapist
https://savasanacollective.com/home
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!