Client Q&A 4th July: Eating out, tough love, family friendly high protein meals, why am I not losing weight,  heatwaves, increasing your protein intake without turning into a chicken

Want to be coached by us? Enquire now www.fitfemaleproject.com or follow us on Instagram @fitfemaleproject Antoinette How do you manage high-protein meals with a big family and young kids?Ros If I’m not sore after a workout, does it mean I didn’t work hard enough?Laura G I’ve not worked out this week and my steps are low—should I lower my calories?MarieDoes eating too much protein cause weight gain like carbs and fat?HelenI have a fancy dinner coming up—should I track calories or just enjoy it?CarolShould I do my workouts on holiday or adapt them? And do we always move to a new phase every 6 weeks?AmyAny tips for losing weight during perimenopause?JoeI struggle with macros unless I eat loads of chicken—any tips? And what should I do on holiday?Laura SIs it normal for weight loss to slow down and fluctuate when I eat out more?ShannonHow do I cook for my husband when I’m tracking? I feel bad giving him the same portions as me.SineadFor banded side steps, is it better to use a tighter band with small steps or a looser band with bigger steps?AnnabelHow can I hit my step goal? I’ve been more sedentary lately.JadeI only feel lower body workouts in my thighs—how can I activate my glutes better?VictoriaWhat’s better for step-ups—heavier weights with a lower step or lighter weights with a higher step?Sarah-JaneIs it OK to pause briefly during a set if I can’t finish all reps in one go?EmilieWhat back exercises can I do at home without gym machines?Megan JHow can I hit my protein goal without protein powder or eating a lot of meat?Rachel OIs it OK to swap bicep curls for hammer curls? My wrist clicks with bicep curls.Anna CWhy do I get neck and shoulder pain during upper body exercises? Is it my form or weight?Laura RI’m below my goal weight—how do I come out of my calorie deficit safely?BecksyCan I do two workouts in one day if I have extra time?ChristineWhat should I do in a heatwave? It’s too hot to eat or train!Kirsty HHow do I track food at friends’ houses or social events when I don’t know the calories?Heather DShould I track when eating out, or is it OK to just be mindful?Kate PI’m on week 2 and haven’t lost much weight—what can I do better?