FitnessFiona

Saturday training tip: train your weaknesses, not just your favourites.

We all program what we're good at. The body part you avoid is the one holding everything back.

Schedule the thing you hate. Your results will thank you.

What's the muscle group you keep skipping? 👇

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You can lose fat without losing muscle. Here's how.

The biggest mistake in a fat loss phase: cutting calories too aggressively.

A 200–400 calorie daily deficit is the sustainable zone. Enough to drive fat loss. Not so much that your body starts breaking down muscle for fuel.

Pair it with:
High protein intake (1.8–2.2g per kg).
Resistance training maintained — don't drop the weights to 'lean out'.
Enough carbohydrates to actually fuel your sessions.

The goal isn't to eat as little as possible. It's to eat as much as you can while still moving in the right direction.

Are you in a fat loss phase right now? What are you finding hardest? 👇

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It's Friday and I want to ask you something real.

Did you train this week because you wanted to, or because you were afraid of what would happen if you didn't?

There's a difference. One is sustainable. One leads to burnout.

I spent years training from fear. It took a long time to train from love instead.

Which one feels more familiar to you right now?

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Programming principle most people ignore: deload weeks.

Every 4–6 weeks, your body needs a reduced training stimulus to recover fully.

Same movements, 40–50% of your usual volume, lower intensity. Not a week off, a week of intentional recovery.

The people who train consistently for years without burning out use deloads. It's not weakness. It's strategy. 💪

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Meal prep doesn't have to mean 12 identical tupperware containers.

My actual approach:
Cook one large batch of protein on Sunday (chicken, mince, or eggs.)
Prep two base carb sources (rice, sweet potato, or oats)
Wash and chop vegetables so they're ready to grab.

From those three things I can build 8–10 different meals throughout the week.

The goal isn't to have every meal pre-made. It's to remove the friction of making good choices when you're tired and hungry.

That's when the decision is made. Not at Sunday prep, at 7pm Tuesday when you've just trained and can't think straight.

Do you meal prep? What's your system? 👇

#Fitness

You're not behind. You're building.

Every person you look at who 'got there faster' has a part of their story you didn't see. The failed programs. The inconsistent months. The years before the photos.

You're only comparing your full story to their highlight. That comparison will always be unfair.

Your pace is valid. Keep building. 🙏

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Core myth that needs to die: you can't out-crunch a weak core.

Sit-ups and crunches work one plane of movement. Your core operates in three.

Real core training: deadlifts, heavy carries, pallof press, anti-rotation movements.

Build a core that performs, not just one that looks good lying down.

What's your go-to core exercise? 👇

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Behind the scenes of how I create my training programs.

Every program starts as a document filled with exercise science notes, failure points from my own training, and real feedback from people I've worked with.

Then it becomes a structure. Then a written program. Then it gets tested; by me, first.

The ones that make it to SoSpoilt have been through all of that. It's not content. It's a system that works.

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Your follower count doesn't determine your worth as a creator. Your training doesn't determine your worth as a person.

You show up because it matters to you. Not because of the numbers.

The fitness journey is deeply personal. Don't let anyone else's timeline, online or in the gym, make you feel behind.

You're exactly where your effort has brought you. Keep going. 🤍

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Upper body tip that changed the way I train: initiate every pull movement with your elbows, not your hands.

Rows. Lat pulldowns. Pull-ups.

When you pull your elbows down and back, your lats activate properly. When you pull with your hands, your biceps take over.

Try it today. You'll feel the difference immediately.

Tag someone who needs to hear this 👇

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