Project Woman Podcast: Recent Episodes
Lizzie Wright & Rebecca Lewis
Join Lizzie and Rebecca with weekly interviews and discussions where we will be bringing you topics on self-improvement, empowerment, inspiration, knowledge, education, relationships, adventure, and all things health and well-being. Be part of our journey as we talk to real women, with real stories and bring in the experts. It’s time to prioritise yourself to be at your best in the way you think, feel, and move.
In this solo episode I dive into the 10 things I have learnt in the last 7 months from leaving Singapore to following my gut for what I needed there and then in that moment. If you're going through change whether it be to a country, break up to your fitness journey these will resonate with you I'm sure of it.
Connect with Lizzie @lizziewrighty
Share this episode on socials and tag us @projectwomanpodcast to help more women!
We loved this book so much and the message that was to be shared on overcoming your fears, acknowledging them and how to just do it anyway. From the renowned Author Susan Jeffers we wanted to share her incredible wisdom on the podcast. We hope you enjoy the snippets of the book as much as we did.
In this episode our latest guest needs no real introduction! If you care about the science behind fitness and nutrition, chances are you’ve come across the amazing @hollytbaxter - and know what a legend she is in the fitness space.
In this enlightening and honest chat with Holly, we delve into everything - her history with an eating disorder, her journey to bikini and fitness comps, the problems within the fitness space, and how every day women can actually juggle their lives to focus on health.
We hope you love episode as much as we did.
In this episode we drop in 5 steps to help you if you are feeling overwhelmed at the moment or ready to save for a time when you need it most. They're simple and digestible that you can begin applying to your days and weeks. Know that it was just magically disappear, but we just get better at managing.
In this episode, we chat with the incredible Sedge Beswick, Founder and MD of SEEN Connects. A successful entrepreneur and leader of one of the world's most innovative social marketing agencies, Sedge chats with us about standing out in your field, finding confidence to go after what you want, and overcoming barriers as a woman in business.
In this episode we're keeping it short, sweet and simple for you to take action on if you're feeling overwhelmed.
In this episode we follow up as a part two from last weeks episode on do we have the same 24 hours in a day with some actionable skills for you to implement on time management. Remember it's important to choose what works for you!
In this bitesize episode we provide with 7 ways to change your perspective and doing things differently to help you create more time in your day as well as having focus when you do it.
In this episode we discuss whether we all have the same 24 hours in a day. From Personal Trainers telling clients what they should be able to do vs what they can actually realistically do. We know that everyones lifestyle and demands are different, and priorities change overtime whether you're a parent, single or have a high stress job. We uncover in this part one episode how that differs.
In this bitesize episode we talk about moving from an all or nothing mindset to more structures, systems, and the long term mindset to apply to your fitness journey and your life as a whole. It's a common approach amongst many wanting the quick fixes and lack of patience in the process. So we give you tools on how you can start to bridge the gaps you're missing.
In this episode Lizzie dives into 8 things every woman should know about strength training. Whether you're a beginner, intermediate or advanced there's something here for everyone to learn or be reminded of. Strength training is a huge asset on so many levels to helping you improve, feel strong, think strong.
Check out the latest episode to take your training to the next level.
Your Monday Bitesize episode is live. If you're finding yourself repeating old behaviours and you're not aligning your actions with your words. This is an awesome reminder to help you break it down and move forwards towards more progress on your journey. It's simple, easy to remember and apply
In this special episode Lizzie chats with Bec's on her own journey of self-discovery and evolution. From feeling lost to becoming an absolute powerhouse and advocate for all women out there on their own journey to curating their own body strength and confidence.
Connect with Becs @becsbarratt
For Coaching with Lizzie connect with her at:
@lizziewrightycoaching
www.wearebeyondstrong.com
In this Monday bitesize episode we explore the effects of technology and the benefits of switching off your phone. When was the last time you did and disconnected?
In this episode we talk all things taking a break, coming back from holiday and the conversations that are happening more and more as people get set for their summer holiday trips away. We break the myths, but also let you in on some of those benefits taking a timeout too and it's benefits.
In this Monday bitesize episode we talk over the importance of learning say no to things that no longer serve you and what you want to align with on your journey. This episode is for anyone who finds themselves saying yes to too many things, leaving them feeling burnt out.
In this episode we dive into an important topic when it comes to weight loss, body composition and yo-yo dieting. How you can help yourself long-term with sustainable fat loss to achieve your goals and move away from chronic dieting for good. Another great episode with our awesome Nutritionist Kat Yiannakis on the show.
In this Monday bitesize episode we take a dive into low energy availability, burnout from what it is to how you can put some key health markers and boundaries in place to bring you to a place of feeling more energised and in control of the things in your life you can control.
In this Monday bitesize episode we draw inspiration from one of the women in the community on her fitness journey and the approach she took to help her with the lifestyle she wanted. She's a powerhouse and this phrase spoke a thousand things to me it was too good not to share. Some will resonate with this more than others.
In this episode we catch up with Personal Trainer, Nutritionist and Online Coach Naz Schifra based in Singapore. We dive into different types of training and how each creates a different stimulus and outcome. To the importance of always trying something new and making your own rules around your fitness and training.
Connect with Naz on Instagram @nazhariaschifra
In this Monday bitesize episode we talk about the 5 minute daily action you can do in your day to change your path. Focus on the small stuff to consistently go after the big stuff.
In this episode we catch up with Be The Lion author Tim J Castle on overcoming self-doubt and what it takes to make real change. He provides us with so much wisdom in this episode for any going through change or needing that extra help to keep moving forwards and to Be The Lion.
In this episode we talk about what self-care really is and the importance of how it differs from person to person. Getting to know yourself on a higher level and well as raising your self-awareness is key to knowing what you want and what you need.
In this episode we catch up with the very brave and inspiring Nicole Friets who is an old client of mine (Lizzie). Nicole talks to us about the truth about the road to recovery with an eating disorder to share her story and message in the hope that it helps more people know they can overcome it. We would like to thank Nicole for sharing this personal story and who also agrees that talking more about such topics is so important to help more and more people recover.
In this Monday's bitesize episode we talk about all things moving forwards, keeping that inspiration and discipline in. Know that it's all about the small steps that will matter most in the long run as they are the ones that will keep you moving forwards. Enjoy the episode and let us know what you think x
In this episode we have the awesome Kat Yiannakis back on the show to talk all things Macros, Micronutrients and the importance of timing your meals around your workouts.
Kat is an Occupational Therapist, accredited by the IAEDP to work with Binge Eating Disorder clientele. She is a Neuro Linguistic Programming Practitioner, Personal Trainer, Fitness Expert and Certified Nutritionist based in New York City. Kat works on improving the relationship that athletes and members of the community have with food, body image and nutrition, through her business - Macros, Muscles & Mindset (MMM).
In this Monday bitesize episode we talk all things small daily actions that you can be doing and focusing on to help you keep moving forwards towards your goals. Goal are there to be worked towards, but the magic really happens in the process and awareness throughout the journey. Start your week right with the Project Woman Podcast teeing you up for your week and beyond!
In this episode we catch up with Strength & Conditioning Coach Holly Lohmeyer from Tiger Muay Thai. We talk about moving away from conditioned external and internal monologues about how we think we should look and the damaging affect it has on every woman out there. To creating more conversations on how we can change our perception of what health is based on the external. We get lost in believing changes on the outside will 'fix' our problems by reaching our 'outside goal' of how to look, but problems will still permeate because we haven't looked at what's happening inside.
Connect with Holly in Instagram @hollylohmeyer
In this bitesize episode we cover something that is very apparent in our lives. We can't always we be full speed 100% every day. So it's important to get clear with ourselves depending what mood, health and things going on it our life will depend how we show up. It's being ok with all parts of you at any given moment in life.
In this episode we talk to my client Emily Wheen on her journey postpartum with training and how she went through post natal depression. Her journey is so inspiring, in which she hopes having the conversations, showing her vulnerability it will help women recognise it and get through it too. This episode is filled with useful tips, how to get support and creating a network of professionals, to support systems from your partner, family and friends.
This episode is everything we're trying to do with this podcast which is to create a ripple effect in impacting others and contribute to their change and seeking help for the better. Emily is also happy if you want to reach out to her to help support you in any way she can.
In this episode we talk about giving yourself permission to know that not every day will be your day and moving beyond that 'go hard or go home' mentality.
In this episode we catch up with Singapore's only female racing driver, TV host, presenter and business owner Claire Jedrek. We talk all things motherhood, whilst maintaining that sense of adventure, always trying news things and leading by example to her children to always stay curious no matter what.
In this episode we dive into overcoming our fears in the face of regrets. Do you have regrets? Are you deciding to follow your heart right now? If you're on a path of change and self-discovery this one is for you.
In this episode Lizzie dives into 32 lessons she's learnt over the years as she turns 32. See which ones stand out for you and align with where you are at right now.
Connect with her @lizziewrighty on Instagram for more
In this episode we were joined by entrepreneur and business owner of The Anjea Way with Brie Benfell based in Singapore. We talk all things motherhood, balancing life, work and getting most out of each moment.
Connect with Brie on Instagram @briebenfell
The Anjea Way - www.theanjeaway.com
In this episode we give you something bitesize to walk away and apply to your week. If you're feeling overwhelmed - this is the podcast to get started with this week.
In this episode we catch up with S&C Head Coach Shaun Kober at Tiger Muay Thai in Phuket, Thailand. We talk all things mindset, health and uncover some ways in which you can make some real changes in your life. Shaun is not a man to beat around the bush and that's why we loved having his real talk attitude, that is so refreshing.
Find Shaun @coachkobes
In this bitesize episode we talk about a common phrase that pops up in fitness journeys with this expectation of being able to do something, rather than meeting yourself of where you are currently at.
In this episode we caught up with Alyssa Olenick, also known as @littlelyssfitness on Instagram. Lyss is a breath of fresh air in her approach to life, education and the fitness industry for women. Currently she is working on her final months for her PHD in exercise physiology focusing on metabolism and women's health. Lyss is a strong, determined and science backed coach that is a true example for us all. Her message to the world; Demand Better.
We absolutely loved this episode!
In this episode I (Lizzie) dive into 10 things I wish I knew before I moved back to the UK to help me in my journey and transition back on home soil. The thing is I don't think you can be fully prepared with anything (as much as we want to). Here's 10 things that I realised on this huge life change. This episode is for you if you're going through life's changes and trying to make sense of them.
In this episode we catch up with good friend and S & C Coach Will Foden at Stay Strong Collective and dive into some key topics around strength training for women, removing the stigmas and helping you understand why you need strength training in your life. If you're embarking on this journey or currently lifting weights this one is for you.
In this episode we talk about 3 things that you can do at the start of your week to help review, gain clarity, set your intentions, take action and keep the main, thing the main thing.
In part two of this episode we discuss how overthinking can be harmful to your progress and ways in which you can overcome to help you flourish in your journey.
In this episode we catch up with good friend Simon Hall and talk about getting clarity before starting your journey whether it be fitness, business, life, relationships. How clear are you when it comes to what you want and the type of person you want to be.
In this episode we talk to online client Amy Frost about her 12 months into her fitness journey. Having never been to the gym before Amy talks about being a single mum out of choice, managing time, struggles at the start, the stigma around personal training, to figuring out what she needed to do, and realising how much exercise made her happy and found it fun. This conversation is so real and relatable we can't wait for you to hear it.
We loved our recording with Matt so much we brought him back to record a second podcast as we thought it was too good not to share more of his wisdom. In this episode we uncover the difference between 'Fear' and 'Danger.' To diving into whether your ego is your enemy? What does 'doing the work,' Can we re-attach our ego to your potential or your past - which will it be?
Wow! Wow! This episode is mind blowing and you are going to love it. We are joined by a very special guest Matt Paetz from LA. We dive into childhood trauma and how it shows up in our adulthood, to understanding what the Ego is, how it plays a role in our life and facing our fears. I've loved being coached by Matt last year and when Becs heard his work we could not wait to share his greatness with you.
Feeling overwhelmed and lost on how to get started? So much so that the more you think about how much you have to do the further away it takes you from achieving what you want. In this episode we talk about one actionable you can do right now to help you get started.
Happy New Year! I wanted to kick off this year with some simple steps on how to move forward into 2022. Leaving behind things that no longer serve you and areas that require more focus to maximise your potential.
In this episode we navigate the complexities of human behaviours to helping you understand how to break old habits and how to create new ones that align with you and your goals.
We're so stoked to have met this firecracker - an episode not to be missed! In this episode we talk to Head Coach Action Alexa from 98 Gym, Sydney Australia about overcoming adversity, mental health, what self care means to you and when life throws you a curveball how you move forwards, take action and live life to the fullest.
In this episode we talk about making big decisions that will change your life and circumstances. If you're in the midst of wondering what your next steps are going to be and how everything will align and come together this is the episode for you.
In this episode we talk about what a funk is, how they are signals to changes happening in your life and overcoming them.
In this episode we dive head first into helping you understand habit building and the importance:
- What is a habit?
- How are habits both negative or positive?
- Explain the concept of cues, routines and reward?
- Is self sabotaging a habit, and how so?
- What and why is it important to understand plasticity for habit building?
- How do you break or build a habit?
- What is habit stacking?
Find Kat at @macrosmusclesmindset
In this episode we follow on from our very first episode with Kat at Macros Muscles Mindset and go back to the basics to help you understand the Nutritional Pyramid.
This is super important to understand the basics of nutrition to help you in your journey. Education is key!
Get in touch with Kat @mascrosmusclesmindset
In this episode we got to sit down with the incredibly brave Charlene Chew who is breaking through her own struggles as a burns survivor, to finding inner peace and strength in her journey. Charlene is refuses to be defined by her burns and shows incredible resilience through her authentic self as she finds strength in her struggles. The power of awareness has helped her choose a path of self-care, unravelling hard truths and finding her path and voice moving forwards.
Find Charlene on:
Instagram: @charlenechew
Titkok: @charlenechew_3005
In this episode we talk about how important your environment is. Does your environment shape you or do you choose to shape it? We can't rely on goals, routines and acting differently - we need to reshape our environments and it all starts by bringing awareness to what is currently going on in your life. Tune in to find out more.
Find us on Instagram:
@lizziewrighty
@becsbarratt
In this episode we talk to Singaporean, Yogi - Aly Rauff on all things finding Yoga, to body confidence to what it's like living in Singapore and racial discrimination. This firecracker talks about overcoming adversity and what keeps her motivated and inspired.
Instagram: @alyrauff
In this episode we catch up with Jacqui Barratt, CEO, Founder & Recruitment Expert what it's like in the current climate of women in the workforce, tools to help women ask for what we want and reaching your potential.
More information here: https://www.welovesalt.com/sg/
Episode 2 of 2: Choose Happy. In this episode we caught up with Psychologist, NLP & Author Sarah Gregg of Finding Your Flow & Choose Happy books. We continue our conversation about how can expectations vs acceptance be defined and allowing you to be authentically you. To what happiness can be defined as and what is holding us back.
Instagram: @thepowertoreinvent
https://choosehappythebook.com/
Episode 1 of 2: Finding Your Flow. In this episode we caught up with Psychologist, NLP & Author Sarah Gregg of Finding Your Flow & Choose Happy books. We dive into how important alignment and clarity is to guiding you to find your flow, removing ourselves from chasing the treadmill of happiness and instead learn how to dance to become authentically you.
Instagram: @thepowertoreinvent
https://findyourflowthebook.com/
In this episode we catch up with Gilly from Singapore who is based in Bali talking all things body image, cultural norms and what is expected from her as a woman as she began MMA. To what it takes to make real change in your life in your pursuit to live your best life and true authentic self.
It all begins with your list of 25 things that make you happy and building your mission statement.
Instagram: @grittygilly
CW: This episode touches on the topic of suicide.
In this episode we dive in Kirsty's most pivotal and life changing moments as she transitioned into the Personal Training space in 2020. Took part in SAS Who Dares Wins which has shaped her Coaching experience and mental toughness 'can do' attitude.
There is always 10% more in the tank!
Get in touch with Kirsty on Instagram via @kirstyhendey
In this episode with talk to the incredibly inspiring Sophie Grace Holmes on what it's like living with Cystic Fibrosis, as an endurance athlete with her go-getter, 'YES' attitude to any challenge she's faced with and her insane adventures around the world.
Instagram: Sophie Grace Holmes
http://www.sophiegraceholmes.com/
We chat with Lavinia Kava about her incredible journey into fitness, strength training, winning a Strongwoman title and setting Australian and world ski-erg records. Following the "if it's not sustainable, it won't be successful" ethos, she shares her tips for creating habits and setting goals and making gradual changes to finding what works to keep you in the right mindset. This is an interview you don't want to miss if you need ways to push your comfort zone and expect more of yourself!
Instagram: @lycheestrong
www.laviniak.com
In this episode we dive into Sams history with gymnastics, a career transformation from Marketing to Personal Training in the UK and a life of saying 'YES' to challenges that test her will, courage and build her resilience. This episode will leave you feeling inspired and help you understand how to overcome your fears.
Instagram: @samsays_pt @strongaf_samsays
Website: www.samsays.co.uk
In this episode, we connect with the Singapore-based legend Jeri Chua of Red Dot Running and FatBurd Events on all things ultra distance. You don't want to miss her adventures of going 50km off course in the Gobi Desert and how she narrowly avoided a stampede of cattle in the Pyrenees. We also touch on how to fuel for endurance races and what kind of mindset it takes to participate in ultras, marathons, triathlons and Ironman. This is one hell of a woman!
@reddotrunningco
@fatburdevents
Red Dot Running Company - www.rdrc.sg
Fat Burd Events - www.fatburdevents.com
In this episode, we catch up with this powerhouse to talk about her transformational journey to health, lifting heavy shit, and moving away from diet culture. We touch on how her days as a gymnast shaped her emotionally and physically, how and why she decided to venture down the path of strength training, and the ins and outs of weight stigma and its damaging effects.
This is an episode about finding balance amidst the noise and stress of life, and cultivating the life YOU want - even when it's busy.
In this episode, we get to know Lizzie and her story of how she ended up in Singapore, making the bold decision to venture down a new path - ultimately leading to an amazing career combining her love of adventure and passion for building strong women. We touch on climbing Mount Kilimanjaro, entering the world of ultra marathons, and finding inner peace through being vulnerable and true to yourself. Lizzie is all about living a fiercely independent lifestyle and is dedicated to empowering and changing women’s lives!
In this episode we cover the basics of Mindset and how it affects your behaviours, decision making, habit building and relationship with yourself. This can be a result of your environment, facing your fears and how you approach your path of resistance, change and growth.
The next four episodes are an overview of the 4 Key Principles of Health that are necessary to fulfil a life of health, well-being, recovery and maximise your potential.
In this episode we cover the basics of Nutrition, looking at a balanced diet, behaviours, creating habits and simple takeaways to get started. For further information and a better understanding please refer back to episode 5 where we dive into Understanding Nutrition Basics with Macros Muscles Mindset.
The next four episodes are an overview of the 4 Key Principles of Health that are necessary to fulfil a life of health, well-being, recovery and maximise your potential.
In this episode we cover the basics of Training, why we need to move more, living a sedentary life, walking is so underrated. This episode will leave you with some ideas that you can apply in your lifestyle today.
The next four episodes are an overview of the 4 Key Principles of Health that are necessary to fulfil a life of health, well-being, recovery and maximise your potential.
In this episode we cover the basics of Sleep, why we need it and some key takeaways you can start to implement. The aim of the episode is to keep it simple so that you can start making some real changes to head towards your goals and where you want to be before we dive into the subjects further with the experts.
The next four episodes are an overview of the 4 Key Principles of Health that are necessary to fulfil a life of health, well-being, recovery and maximise your potential in your training goals, your behaviours to how you recover and improve your relationship with food. It all starts with building a strong foundation and sleep is paramount.
In this episode we are joined by the incredible Melissa Gut who we talk to about her own struggles with body image, living with Crohn's Disease and Hashimotos. To the current space of Social Media, Self-Worth, and how our weight fluctuates over time and different periods in your life, to understanding you in your 20s to you as a different person in your 40s. The scales are not your life purpose.
Final note: you’re worthy, beautiful and enough just as you are... even if you want your body to look or perform differently than it does right now. Recognising these truths allows you to change from a place of love and compassion rather than hate and disgust
Connect with Melissa @coachmelissagut on Instagram
We're joined in this episode by Kat Yiannakis to help you understand the basics of nutrition, what macros are, how to apply it to your daily life, to identifying what makes the hierarchy of weight loss which includes movement, hydration, nutrition, sleep, your wellbeing and where the focus should be. Connecting with Kat: Instagram @macrosmusclesmindset Website - https://www.macrosmusclesmindset.com.au Books:
Power of Habit - Charles Duhigg
Atomic Habits - James Clear The Consistency Project Podcast - https://optimizemenutrition.com/
Working against gravity podcast - https://workingagainstgravity.com Youtube: Layne Norton: https://www.youtube.com/user/biolayne
Join us in this thought provoking episode as we talk to our great friend Simona about the owning of your masculine and feminine energy through all aspects of your life. We talk about...
- The difference between those two energies
- How do you know when you’re out of balance
- How this affects our decisions, training, health, lifestyle, relationships, etc
- How we can change/what actions we can take to bring ourselves into a more balanced life
Connect with Simona on Instagram via @simonas_method
In this episode we talk about the importance of finding your true meaning in life that becomes the driver in everything you do. This leads to living a life of purpose. Essentially you find your WHY, meaning and purpose, which is your reason to do everything you do.
In this episode we delve into the basics of Goal Setting and the importance to help kickstart you into a new year, month and week.
We establish the importance of Clarity, Identifying your Values and Setting Boundaries. In this three part mini series we cover the importance of getting to know yourselves, the importance behind that and the initial steps that will allow you freedom in your life as you move forwards. Make sure you have a pen & paper or get ready to take notes in your phone to help you start making changes to live the life you deserve.
Connect with us @lizziewrighty @becsbarratt on Instagram
In this episode, we discuss who we are, why we started this podcast and our passion for educating, empowering and inspiring women from all around the world.