The Female Performance Project

I recently got invisalign and it has got me thinking HARD about the parallels with fat loss and working towards a goalIf you find yourself negotiating yourself out of achieving your goals because of discomfort, inconvenience, or the fact you just can't be bothered... this is probably for you!Looking for support from a coach? DM me on instagram @chloesalter_coaching

One of the biggest things holding you back from achieving results you want is your belief that it should be easy...Embrace the hard!Remember to hit up @chloesalter_coaching for coaching and more useful help towards your goals

Hey hey all! So the next couple of months I am travelling a fair amount - travel is a big part of my life this year and so this is exactly what I do in order to maintain the physique I've worked on while I'm away!Remember to hit me up on instagram: chloesalter_coaching x

Obsession = freedomWhat are your goals for 2026? How can you be more obsessed in achieving them? If you're keen to join the January 12 week transformation challenge, drop me a DM @chloesalter_coaching

Freaking out post Christmas or not sure what to do in January to get the ball rolling? Give this a listen for what I get my clients to do in order to feel their best going into January and continue to achieve their goals in 2026...

Every quarter I jump on a quick catch up with my clients to see what their wins were for the past 12 weeks and what the goals are ahead... I'm currently in the midst of December catch ups and here are the 5 main things I've learnt from my clients and their successes this year that can help YOU see success in your journeyHit me up @chloesalter_coaching

One thing you may not know about me is that I used to weigh 30kg heavier than at my lightest point in my fitness journey... and the main reasons for that is due to THESE 15 habitsSo if YOU resonate with any of these, it may be the reason that you're stuck!Drop me a follow @chloesalter_coaching on instagram, and happy listening!

I get it, this time of year can be a bit of a head spin with social events, peer pressure, and general food hype...But your routine and habits do not need to drastically change and you should avoid making these mistakes I commonly see in a lot of people who come running to me in January...Are you doing any of these things? Remember to rate and review the pod, and drop me a follow @chloesalter_coaching x

A diet isn't for lifeAnd you need to be OKAY with it being over at some pointIf you're not able to change the goalposts and reframe the process to something OTHER than the instant gratification of seeing constant scale dropsthen you are going to have a hard time both maintaining your progress and progressing ONWARDSWorth a listen if you're not sure how to break up with your diet phase...Remember you can hit me up for more topics and questions at @chloesalter_coaching x

One of the reasons my clients are so successful is because we do the WORK on mindsetHere are some of the main reasons that you may be failing to reach your goals and how you can reframe that mindset to start achieving more...

I am BUZZING to bring the podcast back to y'all!! Not gonna lie, this is a little bit of a life update combined with some "inspo" or whatever you want to call it, but I am so excited to get back into recording. Happy listening team!For value, coaching, and more stuffff: @chloesalter_coaching on insta!

In this episode, I chat to the awesome James Wilson, AKA The Sleep Geek once again, back by popular demand! We talked about the impact of alcohol on our sleep patterns and how that may cause further disruption, and we also discussed the effects of nicotine and caffeine on our sleep, and the chat about those may surprise you! For more information about The Sleep Geek and Kipmate, check out the website! https://thesleepgeek.co.uk/ Happy listening!

Grace is a registered dietitian whose personal struggles with relative energy deficit in sport (REDS) have led her to helping women fuel their training adequately and support their hormonal health. Grace shares her story and we discuss the symptoms of low energy availability, why we may be susceptible to this, and what small changes you can start to make in order to get yourself feeling your best again. Are the symptoms we discuss in this podcast something you're struggling with? Feel free to reach out to me on instagram @femaleperformanceproject, or book in a call via our website. You can also find out about our coaching programs in which we will help you learn to fuel yourself properly. Happy listening!

Lauren is the owner of Happy Fit Mums, a fitness platform where she helps new mothers to get their training in and build up their strength. Lauren has an amazing story of how she took the leap from a 15 year career in publishing, to set up her own fitness business, just after having her second child. I was massively inspired by Lauren and I can't wait to share this with you. If you're hesitant about taking risks, or you're a new mum looking for some support with how to look after yourself and get your training in post partum, this podcast is for you!

The moral of todays podcast? Everyone lives in their own heads... no one cares what you are doing... so do what YOU want to do! Ever feel like you're only training a certain amount because of what you think you should be doing? Do you feel external pressure to look, feel, act, or exercise a certain way? Myself and Karima chat today about how we can let go of that pressure to just focus on the things that make us feel our best. What does training look like to you? Comment below!

I spoke to the amazing Liam Holmes (@liam_nutritionist), sports nutritionist and supplement formulator at Marchon, about all things building your business, making a meaningful impact, taking responsibility over your nutrition, and how best to use supplements! Liam is full of golden nuggets of information, and you do not want to miss this podcast from one of the leading experts in the industry! Want free stuff? Comment on this podcast with your thoughts, and include the word "THRIVE" to be entered into a prize draw to win a free space on our next intake (28th July 2024) of the Female Performance Plan!

An episode full of golden nuggets about how to look after yourself as an athlete during pregnancy and post partum with the fabulous Laure Upton from @mamas.and.babas.athletic Laure is an athlete, a coach, and a mother of two, so knows exactly what she is talking about! This episode is not to be missed!

I was joined for this episode by registered nutritionist Lucy Jade to talk all things eating and training around your menstrual cycle! We spoke about what foods we should be getting in to support all phases of our cycle, our go to luteal phase hacks to keep us feeling our best, ways to adjust training, and how to be kind to yourself! Lucy also covered how she supports her clients who are working around PCOS, and what myths we should be watching out for on social media regarding our nutrition and health! You can find Lucy's instagram and website below! @thefemalecycle www.thefemalecycle.co.uk

A great chat with the amazing Emily Pursehouse; athlete, gym owner, and previous FPP OG. We talked about how yes, sometimes you cry in the gym and it's OKAY, how we both worked on our relationship with food, factoring in your menstrual cycle to training and more. Emily goes through what has helped her to avoid burnout and over training now she is juggling life and a business, and how she has worked hard over the years to fuel her training properly and enjoy including all foods in her diet! This is such a great and relatable listen! Go and check out Emily at the links below... @emilypursehouse @valeoprogramming You can also use Emily's discount code to get 10% off the Female Performance Plan with EMILY10. Check out our plan here!

Do you feel like you're in a constant narrative of trying to 'get back' to a body shape/weight or type that you've had before? In this episode, myself and the lovely Wioletta (@_fitnesswithvee_) talk about how our bodies are constantly changing, and about how to reframe the narrative so that we can learn to take the conversation away from our bodies and onto the other things in life! Please rate the podcast if you enjoyed, and let us know what you think!

Your relationship with food is something that a lot of us have to RELEARN after years of subscribing to diet culture and restriction. If we've lost some of the ability to be able to eat and enjoy all foods, it does take some work to get that relationship with food back to a solid place! In this podcast I go through some specific action points in order to help you work on that relationship with food, such as tackling fear foods, the way you talk about food, going out for meals - even if you just try one of these, that's a step in the right direction!

I had a catch up with my friend and past training buddy the absolute TANK Marlene Andersson! Marlene is a previous CrossFit Games athlete, the National Champion of Sweden, coach, and now a mighty mother! We had an amazing conversation about the reality of managing training expectations as a high level athlete, the shift in identity from training full time to becoming a mother, and how Marlene feels that hormonally, she is healthier now in her 30s than she was in her 20s. Marlene runs a platform online for new mums in navigating motherhood while feeling a need to 'get back' to where they were before they gave birth, and how they can reframe this mindset to be kinder to themselves! Strap in for a really awesome episode! You can find Marlene's instagram @mightymomscommunity

Join two competitive bodybuilders as we discuss relationship with food and body image! Olivia Oneid and myself had a great conversation about how we have both worked on our relationship with food through the lens of bodybuilding, and how our sport may have impacted the way we view our bodies as we go through different phases. Olivia is also a wellness competitor and a female coach, and she gives so many useful pieces of advice in this episode to help you if you are struggling with any of the issues we discuss. Most importantly, we cover how our relationship with food will always be a work in progress, and how YOU can keep progressing forwards with it! You can find out all about Olivia and her story on her instagram @oliviaxoneid

This is an UNMISSABLE episode as I had the pleasure of chatting with the amazing Dr Dean St Mart, pharmacologist and product formulator at Supplement Needs. We took a deep dive into female physiology and how this can impact blood test results, our supplementation, and how to make educated choices around our lifestyle based on symptoms and what our hormones are telling us! Get ready for all the knowledge bombs with this episode!

You can get everything else right, but unless you're getting the amount and quality of sleep that you need, you are only going to progress so far. Our sleep will dictate our energy levels, our hunger signals, our recovery, our body composition, our cognitive function... but it can be so easily overlooked! I'm joined by The Sleep Geek, James Wilson, a sleep coach who has worked with a wide range of people from footballers, CEOs, celebrities, new mums and dads, and ourselves in the general population who are all searching for the keys to a better nights sleep! James talks us through why our sleep timings, how much we need, and how it impacts us, is completely individual and often genetic. We talk about fads, peri menopause, whether sleep supplements work, and most importantly, how to set yourself up for the best nights sleep, whether we are at home or going away. Don't miss this one!

I had a catch up with the lovely Wioletta, otherwise known as Coach Vee, who is an online coach who supports women in reaching their goals without restrictive diets and living a balanced lifestyle. Wioletta studied in psychodietetics and so is a great person to chat to on understanding the psychology behind our nutrition. Wioletta and I discuss most importantly the problems of getting so hung up on the scale, and we have a good and honest chat about our own experiences with struggles as athletes and coaches, including losing menstrual cycles, disordered eating patterns and how we have made changes. This is a great and honest coach to coach episode, and hopefully our chat will be useful for you! You can check out Vee's insta here: @_fitnesswithvee_

In this episode, I spoke to Registered Nutritionist and CrossFit coach Nelly Koenig, who helps girls to eat more food to fuel their training and work on their relationship with food. In a very open and honest episode, Nelly talks about how her experience with disordered eating habits and trying to chase a certain amount of leanness while also trying to perform in her sport made her lose the love for it. She talks about how she overcame these habits and has worked hard on her own relationship with food to enjoy her training again! This is a hugely relatable episode and if you're struggling with any issues related to the above, I highly recommend that you take a listen! You can find Nelly on her instagram @nellnutrition and her website here.

Today I am solo-casting and I am here to chat with you about how I lost my menstrual cycle for over 4 years and how I managed to get it back! I will discuss the reasons I believe I lost my cycle, the mindset behind these, how it impacted my life and the action points which I took to bring it back. Hopefully some of the action points discussed in here may help you if you are feeling alone in this, or are struggling to know where to start in the quest to understand how to start getting your cycle back. Feel free to message me on our instagram @femaleperformanceproject if you have any questions!

Karima Adi (@caffeinated_curves) is here today to share her story, of how being diagnosed with a brain tumour at the age of 30 reshaped her narrative and forced her to think about her life, her body, and her self talk differently. In this episode we talk about how to forge a strong mind, how to reshape our existence by changing the stories we tell ourselves about how we live our lives, and how this carries over to the relationship with our bodies and our health goals. Is your mindset holding you back? This episode will help you to take some small actionable steps to make some changes!

I chat to Tom McClure, a sports nutritionist and endurance athlete who has taken on so many incredible feats such as running 13 marathons in 13 days! We talk about how getting out of your comfort zone can help you achieve some amazing things, how important a strong mindset is for life as well as training, and how to make sure you're eating enough for your long endurance efforts! You can find Tom on his instagram, @tmc.nutrition

Another episode you don't want to miss where I spoke to Irene Clark, a sports educator working with Athletics Ireland who is an expert in all things peri and post menopause. Check her out here @menopause_coach_irene and menopausecoach.ie We had a great chat about the pressure to 'do it all', how we can be more at risk of over training, whether we should train fasted, how we should prioritise our recovery, HRT, and whether we can be stronger, fitter and faster post menopause than when we're in our 20's and 30's! For more information about our programs and what we do, check us out @femaleperformanceproject and femaleperformanceproject.com

I had a chat with my favourite weightlifting girl Harriet Renkin @theweightliftingnutritionist (you can check out her website here too!) about how she makes sure her weightlifters are fuelled at their best to smash their training and make weight for competitions. Harriet tells us about how she has used her injury to come back stronger this year, her plans to compete and how her training is going. She talks about past struggles with under fuelling and over training and how she put herself in a better environment to line up her mindset around her sport. Harriet also gives us some top nutrition advice specifically for weightlifting, how her lifters make weight and what tactics to use with food around competition day. Check this one out! If you want more information on us, head over to @femaleperformanceproject or femaleperformanceproject.com

I caught up with the epic Florence Wong (@sweatyflo) to chat about how she's been getting on with her training and how her mindset has changed to make her a stronger athlete! We chat about the pressure of progressing in her sport, the way she has transformed from a self proclaimed 'cardio bunny' to a champion weightlifter and how participating in the BBC's SAS: Who Dares Wins taught her so much about her endurance and mental strength. If you want some inspiration to level yourself up, this is perfect! For more information about our coaching programs and what we do, head over to femaleperformanceproject.com or @femaleperformanceproject

Are you worried about going out for meals or social events, and these occasions disrupting any progress you've made in your fitness journey? I'll be talking about why we may feel worried about events, and how we can take action in order to feel our best when we're out and about. How should you structure your food the rest of the day and what should you choose when you go out for meals so that you keep in line with your goals? Did this podcast resonate with you? Let us know @femaleperformanaceproject

I am joined on this podcast by the amazing Grace Webster, otherwise known as Coach Grace @trainwithcoachgrace, the owner of @elevated.trainingctr Grace is such an inspiration, running a wonderful training facility where the focus is becoming strong, while also working full time as an accountant and being a competitive powerlifter at the same time! We talk body image in sport, how being an athlete and training shapes our identities, how Grace has worked on her relationship with food and how we can all change the way we talk to ourselves about our bodies and how we pursue our sports. This episode is not to be missed if you're looking for real talk around all of the above - let us know what you think! For more information on the FPP, head over to: @femaleperformanceproject www.femaleperformanceproject.com

One of the biggest dilemmas I see girls face is that they know they need to get more food in, whether this is due to getting injured, not recovering properly, or losing their menstrual cycle... but they struggle to allow themselves to eat more! This could be from a fear of weight gain or disrupting progress... so let's start small! In this episode I cover my 5 tips on adding in food at a slow and steady rate in order to help you fuel better while still feeling your best! Head over to: @femaleperformanceproject www.femaleperformanceproject.co.uk to learn more!

In this episode, I cover my background on how I came to create the Female Performance Project and why. I cover my own past in struggling with under eating and over training, feeling pressure on the need to look a certain way, how I lost my menstrual cycle and where I am now as an IFBB pro bodybuilder. For more information on the Female Performance Project, head over to: @femaleperformanceproject www.femaleperformanceproject.com

Join me, Chloe Salter, for a quick overview on what the Female Performance Project is all about! Want more info on the FPP? Come check us out... @femaleperformanceproject www.femaleperformanceproject.com