The Powherful Project

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/

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 [https://www.instagram.com/glowaestheticswellnessco/] on Instagram or https://www.glowaesthetics.com.au/ [https://www.glowaesthetics.com.au/] Telehealth available across Australia. Listen to our first episode with Shiree: Beauty Beyond the Surface [https://open.spotify.com/episode/5xEC7rG7RDziNEAKyaPArz?si=SFvuiEhOQou5pBFilSVAAA] Follow us: @thepowherfulproject [https://www.instagram.com/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

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 [https://www.instagram.com/fitperthlife/?hl=en] Sarah: https://www.instagram.com/sezmack/?hl=en [https://www.instagram.com/sezmack/?hl=en] 00:00 Intro — marketing, creativity & why Sarah loves trying new things 01:13 Meet Sarah Mack + what Fit Perth Life is all about 01:38 Why she started documenting everything on Instagram 02:49 The “200 new things in a year” challenge (and what sparked it) 04:36 Fear, anxiety & perfectionism: how to start anyway 10:08 Pole dancing, aerial yoga + learning to be a beginner again 20:25 Dance classes, twerking challenges & getting over embarrassment 30:05 Creative workshops + unique activities outside fitness 33:38 Obstacle course races: facing fears + building grit 35:51 Mindset shift: focusing on positives & progress 39:27 Confidence building: what actually changes when you keep showing up 42:31 Comfort zones vs growth zones (and why discomfort = power) 44:03 Practical tips for trying something new when you feel anxious 01:03:00 Rest, joy & why fun is part of becoming your strongest self 01:04:08 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?

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

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 hiccups 00:11 – Meet Coach Chaos 00:30 – Growing up in New Zealand 01:12 – Finding purpose in coaching 02:41 – Why he moved to Perth 07:35 – What it was like starting fresh 11:15 – Letting go and learning who you are 15:55 – Leaning into chaos and growth 23:10 – Alone but not lonely: solitude & self-awareness 30:04 – Connection as energy 30:56 – The challenge of training women with care 32:42 – How trust and empathy make better coaching 35:32 – Helping female clients feel empowered 44:38 – Getting better at communication 55:18 – Looking back on the journey 59:35 – 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.