Advertise on podcast: The Powherful Project

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?

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

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.

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

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!

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 business Why continuous learning (and unlearning) matters The role of mentors, coaches, and structured systems How to adapt your teaching methods for impact Financial realities: taxes, planning, and long-term sustainability Finding balance between business and personal life Tune 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 diagnosed This 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. Timestamps 00:00 Intro & guest welcome 02:52 Dr. Cory’s academic path and what ignited his passion 17:14 Rigorous research on iron deficiency in women 42:23 Iron absorption: heme vs. non‑heme, what boosts absorption 43:27 Supplements & infusions—types, timing, effectiveness 48:07 Everyday foods that support healthy iron 50:44 Real talk: iron low-down for women athletes 58:01 The economic and quality-of-life ripple effects 01:05:04 Quick-fire takeaways + powerful summary Why 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 life Next 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: LinkedIn https://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-dugan Research Gate: https://www.researchgate.net/profile/Cory-Dugan Twitter (X): https://x.com/CoryDugan10 ORCID Research ID: https://orcid.org/0000-0001-5546-3465 Instagram: https://www.instagram.com/_holisticher/

Navigating Life Transitions and Embracing the Messy Middle In 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 Project 00:17 Life Update: New Roles and Responsibilities 00:25 Balancing Coaching and Teaching 03:19 Navigating Personal and Professional Changes 05:02 Challenges and Lessons Learned 06:17 Building a New Routine and Business 13:20 Manifesting and Taking Action 18:20 Embracing Vulnerability and Change 19:14 Controlling What You Can 21:17 Maintaining Relationships Amidst Chaos 23:23 Building and Relying on Habits 28:07 Navigating Stressful Situations 32:24 Final Thoughts and Encouragement 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 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-Love In 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 Introduction 00:31 Why Compliments Matter (Beyond Looks) 01:38 Understanding True Self-Worth 02:17 Unique Challenges Faced by Girls Today 04:17 Asha’s Journey to Confidence 06:58 The Impact of Body Image on Confidence 17:54 Tools to Build Self-Worth and Silence the Inner Critic 18:55 Reframing Negative Self-Talk 21:47 Navigating Body Positivity in a Complex World 25:36 Embracing the Journey of Self-Acceptance 26:54 The Effects of Body Comments on Self-Esteem 27:46 Handling Tough Conversations About Body Image 30:09 Rediscovering Toddler Confidence and Why It Matters 34:32 How Parents Shape Confidence in Children 45:08 Journaling as a Path to Self-Discovery 48:28 Final Takeaways and Asha’s Core Values This 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-products 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 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 Excitement 00:49 Harnessing New Year Energy 01:18 Setting Goals and Reflecting 04:46 Personal Reflections and Achievements 07:13 Importance of Reflection and Goal Setting 12:25 SMART Goals Explained 17:48 Tracking Progress and Goals 22:57 The Challenges of Self-Comparison 25:30 Dream Big and Unlock Your Subconscious 28:12 Celebrating Wins and Overcoming Self-Criticism 28:31 Following Your Passion 32:37 Reflecting on Personal Achievements 37:59 The Importance of Perspective and Deep Conversations 39:37 Conclusion 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 the Holiday Season with Balance and Self-Care In 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 Project 00:02 Navigating the Hectic Holiday Season 01:23 Balancing Priorities During Festive Times 02:38 Ditching Perfection and Embracing Flexibility 04:30 Staying Active with Minimum Effective Dose 06:42 Hydration Tips for the Festive Season 09:48 Mindful Eating and Intentional Treats 14:46 Prioritizing Sleep During Busy Times 17:54 Managing Stress and Self-Care 21:31 Maintaining Health and Immune System 23:39 Planning Ahead for Balance 26:26 Embracing Joy and Quality Time 28:37 Conclusion and Next Steps 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!

Debunking Intermittent Fasting: Benefits, Myths, and Practical Insights In 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 Fasting 01:23 Popular Fasting Protocols 03:37 Scientific Insights and Studies 06:20 Gender Differences in Fasting 11:14 Practical Considerations and Personal Experiences 19:28 Psychological and Social Impacts 31:56 Conclusion and Final Thoughts 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, 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 Introduction 01:11 Ness's Journey in the Fitness Industry 03:06 Training Philosophy and Female Clients 05:18 Breathwork and Nervous System Insights 10:18 Event Management and Retreats 12:38 Travel and Fitness Routines 23:07 Fun Questions and Gym Pet Peeves 27:08 Awkward Gym Encounter 28:54 Powerlifting Mishaps 30:48 Counting Challenges 34:39 Gym Essentials and Snacks 46:54 Building Confidence in the Gym 52:36 Final Thoughts and Wisdom JOIN US: https://events.humanitix.com/the-powherful-hike Find 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 Stories In 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 Holiday 00:12 Bee's Holiday Exercise Plans 00:47 Exploring Gyms While Traveling 01:38 Adjusting Workout Goals on Holiday 02:48 Creative Exercise Strategies 04:36 Maintaining Fitness on Longer Trips 08:38 Gym Culture and Experiences Abroad 16:15 Safety and Solo Travel Stories 22:25 Final Tips and Conclusion 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!