The Powherful Project

Wiebke and Kirsty
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  • Fitness
  • Updated twice weekly

Welcome to The Powherful Project! 💜 We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves. We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you. Subscribe to hear more and if you related to this episode, please leave a review! Follow us on socials for more content: Kirsty: @kirstysholmes @be.powherful V: @wiebkehnsn @busygirl.club

  1. 19 Jul

    Banish the Bloat: A Dietitian's Take on IBS, Gut Health & Fasting with Michelle Keaughran

    If you've ever Googled "gut health" and come away more confused than when you started, this episode is for you. We sit down with accredited dietitian Michelle Keaughran, founder of The Digestion Co. and an IBS specialist, to separate nutrition facts from fiction. Living with celiac disease herself, Michelle combines evidence-based advice with lived experience to help you better understand your gut, without unnecessary food rules or restrictive diets. In this episode, we cover: What gut health actually means and the signs your gut may need attention.The differences between IBS, celiac disease and gluten sensitivity.Why stress and the gut-brain connection play a bigger role than you might think.The truth about gluten, intermittent fasting, the carnivore diet and the Low FODMAP diet.Simple strategies to reduce bloating, improve constipation and support healthy digestion.Why regular meals, fibre, hydration and quality of life matter more than chasing nutrition trends. Whether you're struggling with bloating, digestive issues or simply feeling overwhelmed by conflicting nutrition advice online, this episode is packed with practical, evidence-based tips to help you feel your best, while still enjoying the foods you love. Follow Michelle: @thedigestionco Instagram: https://www.instagram.com/thedigestioncoWebsite: https://www.thedigestionco.com.au/ Timestamps: 00:00 Meet Michelle07:02 Celiac Disease Explained09:24 Gut Health Misinformation15:41 Chocolate and Food Rules17:07 Restriction and IBS Cycle20:14 Bloating Relief Tools25:02 Low FODMAP Basics31:02 Quality of Life Nutrition33:28 Gluten Myths and Sensitivity36:24 Low FODMAP Gluten Options37:56 Wheat vs Onion Garlic Link39:20 Bristol Stool Chart Basics41:22 Bowel Frequency and Constipation43:09 Red Flags and GP Visits43:59 Constipation Fixes47:25 Fiber Targets and Types50:58 Gut Health and Skin53:00 Fermented Foods and Yogurt55:37 Gut Myths: Carnivore and Fasting01:00:31 Wrap Up Follow Kirsty and V on Instagram: The Powherful Project https://www.instagram.com/thepowherfulproject/ V: @wiebkehensen:https://www.instagram.com/wiebkehensen/@busygirlclub:https://www.instagram.com/busygirl.club/ Kirsty:kirstyholmes_pt:https://www.instagram.com/kirstyholmes_pt/@be.powherful:https://www.instagram.com/be.powherful/

    Banish the Bloat: A Dietitian's Take on IBS, Gut Health & Fasting with Michelle Keaughran

  2. 28 Jun

    When You Judge Her, You're Also Judging You

    In this episode of The Powherful Project, Kirsty and V explore how judging others often reflects our own self-judgment and insecurities: from social media comparisons to body image and reactions to outspoken people. They dive into how we project our inner critic onto the world around us, the power the "mean girl" voice can hold, and how to reframe harsh thoughts that don't always reflect the truth. The conversation highlights the value of self-acceptance and neutrality over forced self-love, with practical strategies for softening self-talk and releasing judgment. Timestamps: 00:00 Why judging others often means you're judging yourself 02:37 Self-acceptance basics 04:33 Naming your inner critic 07:30 Reframing body talk 13:28 Character and jealousy 17:16 Haters and compassion 23:09 Rewiring the inner critic 26:18 Pattern interrupt and needs check 31:52 Feedback without feeling attacked 39:42 Homework and final takeaways Follow on social media: The Powherful Project https://www.instagram.com/thepowherfulproject/ V: @wiebkehensen: https://www.instagram.com/wiebkehensen/ @busygirlclub: https://www.instagram.com/busygirl.club/ Kirsty: kirstyholmes_pt: https://www.instagram.com/kirstyholmes_pt/ @be.powherful: https://www.instagram.com/be.powherful/

  3. 16 Jun

    The Truth About Perimenopause Your GP Isn't Telling You ft. Shiree Walker

    Perimenopause can begin up to 10 years before menopause and most women have no idea. In this episode, we sit down with Shiree Walker, nurse practitioner and founder of Glow Aesthetic Wellness Co in Perth, to break down everything the healthcare system isn't telling you. We cover the full head-to-toe symptom list, why frozen shoulder might actually be a hormone problem, the Oprah and Halle Berry stories that say everything about the gap in women's health, and why it should be called hormone restoration and NOT replacement. Whether you're 32 or 52, this episode has something in it for you. Find Shiree: @glowaestheticswellnessco on Instagram or https://www.glowaesthetics.com.au/ Telehealth available across Australia. Listen to our first episode with Shiree: Beauty Beyond the Surface Follow us: @thepowherfulproject 0:00 Cold open — why Oprah saw 7 specialists before anyone said perimenopause0:55 Welcome back Shiree Walker + what's new at the clinic3:00 The 4 symptoms she sees most across every age group4:00 What is perimenopause, really? (it can start 10 years early)8:00 Hot flushes, vasomotor symptoms and what's actually happening10:30 Hormone replacement vs hormone restoration12:00 Why teens on the pill are affected too13:00 "We're not doing our mother's menopause"14:00 What to say to your partner — communication during perimenopause16:00 Why women are quitting high-flying jobs over this18:00 The link between postnatal depression and perimenopause mood symptoms21:00 Frozen shoulder, joint pain and the hormone connection23:00 Why hormone restoration changes your training results27:00 Sleep, cortisol and the "I need coffee" cycle29:00 Strength training and why resistance matters most32:00 The "eat less, move more" trap34:00 Hair loss, skin changes and what blood tests to ask for40:00 Who looks after the caregivers? Nurses, shift work and longevity45:00 What this actually costs (and is it covered by Medicare)48:00 When hormone restoration fixes what looks like anxiety or ADHD53:00 Where to start if you're nervous about the gym56:00 Where to find Shiree + final thoughts

  4. 27 Jan

    How to Stop Overthinking & Just Try the Damn Thing - Sarah Mack - Fit Perth Life

    What if the best version of you is hiding behind the sentence: “I’m too scared to try that”? In this episode of The Powerful Project, I’m joined by Sarah Mack, the legend behind Fit Perth Life — to talk about her mission of trying 200 new things in a year (yes… TWO HUNDRED 😭) and how it completely rewired her confidence, mindset, and ability to handle anxiety + perfectionism. We chat about everything from pole dancing, aerial yoga, horse riding, dance classes, obstacle courses, and the awkward reality of being a beginner again… to why fun is not a “reward” it’s part of growth. And because the universe loves a collab moment 💜We’re also teaming up for a Run Club collab, while Sarah has just launched her Fun Club, helping girls in Perth get out of their comfort zone and try new experiences with zero pressure. If you’ve been stuck in overthinking mode, waiting to feel “ready”… this episode is your sign. ✨ Confidence isn’t built in comfort. It’s built in the trying. Fit Perth Life: https://www.instagram.com/fitperthlife/?hl=en Sarah: https://www.instagram.com/sezmack/?hl=en 00:00 Intro — marketing, creativity & why Sarah loves trying new things01:13 Meet Sarah Mack + what Fit Perth Life is all about01:38 Why she started documenting everything on Instagram02:49 The “200 new things in a year” challenge (and what sparked it)04:36 Fear, anxiety & perfectionism: how to start anyway10:08 Pole dancing, aerial yoga + learning to be a beginner again20:25 Dance classes, twerking challenges & getting over embarrassment30:05 Creative workshops + unique activities outside fitness33:38 Obstacle course races: facing fears + building grit35:51 Mindset shift: focusing on positives & progress39:27 Confidence building: what actually changes when you keep showing up42:31 Comfort zones vs growth zones (and why discomfort = power)44:03 Practical tips for trying something new when you feel anxious01:03:00 Rest, joy & why fun is part of becoming your strongest self01:04:08 Run Club collab + Sarah’s new Fun Club (how to join)01:05:00 Final challenge: what’s ONE new thing you’ll try this month?

    How to Stop Overthinking & Just Try the Damn Thing - Sarah Mack - Fit Perth Life

  5. 18 Jan

    Busting Nutrition Myths That Make Healthy Eating Hard

    In this episode of The Powherful Project, Kirsty and V debunk common nutrition myths that often leave women feeling confused about what and how to eat. They unpack widespread misinformation around carbohydrates, “clean eating,” supplements, fasting, and more, helping listeners cut through the noise and make informed, confident nutrition choices. This episode focuses on simplifying nutrition, highlighting the importance of balanced eating, avoiding extreme approaches, and understanding when professional guidance matters. Key topics covered: Why nutrition feels so confusing The influence of social media and marketing on food beliefs The truth about carbohydrates Debunking the “clean eating” mindset Sugar, gluten, and dairy: do you really need to cut them out? Balanced nutrition vs. extreme diets Supplements: what you need to know Fasting and skipping meals Calorie counting and body composition myths Detoxes, resets, and other nutrition misconceptions Episode timestamps: 00:37 Why Nutrition Feels So Confusing 00:45 The Impact of Social Media on Nutrition Beliefs 05:01 Marketing vs. Health: The Misinformation Dilemma 08:39 The Truth About Carbohydrates 13:38 Debunking the Clean Eating Myth 19:55 Should You Cut Out Sugar, Gluten, or Dairy? 24:02 The Importance of Balanced Nutrition 24:29 Debunking the Gluten-Free Myth 25:00 The Truth About Supplements 28:12 Fasting and Skipping Meals: Myths and Facts 35:47 The Reality of Calorie Counting 39:35 Does Eating More Make You Bulky? 46:07 The Detox and Reset Myth 48:47 Final Thoughts and Takeaways

  6. 16/12/2025

    Choosing Yourself: Coach Chaos on Growth, Connection and Starting Fresh

    In this honest and down-to-earth episode of The Powerful Project, Coach Corey “Chaos” shares his story of moving from New Zealand to Perth, and what it really looked like to start over. From a tough breakup to navigating self-doubt, Corey opens up about rebuilding his life, finding community, and growing into the coach and person he is today. Now based at Good Vibes Boxing, Corey talks about the deeper side of coaching: connection, communication, and helping people feel seen. He also shares personal reflections on identity, masculinity, mental health, and learning to “pick yourself” even when things feel uncertain. 🔹 Timestamps:00:00 – Intro & a few tech hiccups00:11 – Meet Coach Chaos00:30 – Growing up in New Zealand01:12 – Finding purpose in coaching02:41 – Why he moved to Perth07:35 – What it was like starting fresh11:15 – Letting go and learning who you are15:55 – Leaning into chaos and growth23:10 – Alone but not lonely: solitude & self-awareness30:04 – Connection as energy30:56 – The challenge of training women with care32:42 – How trust and empathy make better coaching35:32 – Helping female clients feel empowered44:38 – Getting better at communication55:18 – Looking back on the journey59:35 – Final thoughts and how to reach Corey This episode is about real-life growth, not overnight transformations, but the kind that comes from showing up, being honest, and taking small steps forward. If you're figuring things out, this conversation will feel familiar in the best way.

    Choosing Yourself: Coach Chaos on Growth, Connection and Starting Fresh

  7. 30/11/2025

    You’re Not Being "Lazy". You’re Making Too Many Decisions.

    In this episode of the Powherful Project, Kirsty and V dive into the issue of decision fatigue and overthinking that many women experience. They explore the reasons behind feeling stuck despite having numerous ideas and an extensive to-do list. The episode focuses on strategies to overcome decision fatigue and also emphasize the importance of self-respect, rest, and setting up supportive systems to avoid feeling overwhelmed. Timestamps: 00:00 Introduction to Overthinking and Decision Fatigue 02:02 Understanding Decision Fatigue 02:42 The Busy Lifestyle and Its Challenges 05:15 Strategies to Combat Decision Fatigue 08:48 Creating Effective Routines 13:07 The Importance of Consistency and Flexibility 15:17 Creating Habits for Nutrition 15:25 Meal Prepping and Shopping Routine 18:33 Handling Busy Weeks 20:33 Automating Your Environment 25:44 Mindset Shift: Self-Respect Over Self-Indulgence 28:35 Seeking Help and Accountability 29:23 Conclusion

  8. 14/09/2025

    Single vs. Settled: Our Personal Perspectives on Relationships

    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 Project 00:09 Discussing Relationships: Single vs Engaged 01:03 Our Thoughts on Choosing the Right Partner 01:34 The Importance of Compatibility 04:50 Living Together: The Realities 13:08 Balancing Independence and Partnership 18:49 Modern Relationship Dynamics 22:06 Balancing Independence and Relationships 23:03 Challenges of Modern Relationships 24:59 The Impact of Feminism on Gender Roles 26:41 The Importance of Compromise in Relationships 28:57 Navigating Relationship Expectations 35:48 Accepting and Working Through Differences 40:42 The Complexity of Feminism and Relationship Dynamics 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!

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About

Welcome to The Powherful Project! 💜 We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves. We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you. Subscribe to hear more and if you related to this episode, please leave a review! Follow us on socials for more content: Kirsty: @kirstysholmes @be.powherful V: @wiebkehnsn @busygirl.club

Information

  • Creator
    Wiebke and Kirsty
  • Years Active
    2022 - 2026
  • Episodes
    81
  • Rating
    Explicit
  • Copyright
    © Wiebke and Kirsty
  • Show Website
    The Powherful Project