FitnessFiona

End of June. Honest nutrition audit, do this with me.

How consistent was your protein intake this month? (Target: 1.6–2g per kg daily)
How many days did you eat at least 5 portions of vegetables or fruit?
How many days did you hit your water target?
Where did your nutrition fall apart — and why?

Most people know what they should be eating. The audit tells you the gap between knowing and doing.

One change going into July. Not a full overhaul. One specific, measurable habit.

What's yours? 👇


#Fitness

6 months done.

January you had a goal. June you has evidence.

Evidence that you showed up. Evidence that the work is working. Evidence that you're the person who keeps going.

That's the whole point of the first half. The second half belongs to you. 💪

#Fitness

Your nutrition should change with your training phase. Most people eat the same way year-round.

Building phase: caloric surplus, higher carbs, more protein to support muscle growth.
Cutting phase: caloric deficit, high protein to preserve muscle, moderate carbs around training.
Maintenance: eating at TDEE, varied macros, focus on food quality.
Deload week: slightly reduced calories to match your reduced training volume.

The body responds to change. Eating the same every day regardless of what you're doing in the gym leaves results on the table.

Match your nutrition to your training. Both variables compound when they're aligned.

What phase are you in right now? 👇

#Fitness

Consistency is compound interest for your body.

One good session doesn't change you. One hundred good sessions does.

You can't see compound interest day to day. You can only see it when you look back over a long enough timeline.

Keep showing up. The evidence is being built.

#Fitness

How to prepare for a new training block.

1.Deload the final week of your current block — reduce volume, not intensity.
2. Reflect on what worked and what needs adjusting.
3. Set clear targets for each main lift in the new block.
4. Get your nutrition dialled before week 1 begins, not during it.

The preparation for a training block matters as much as the training itself. 💪

#Fitness

Gut health and fitness performance are more connected than most people realise.

A compromised gut affects nutrient absorption, you can eat all the right things and still not benefit fully if your gut isn't functioning well.

Foods that support gut health:
1. Fermented foods: yoghurt, kefir, kimchi, sauerkraut.
2. High-fibre foods: vegetables, legumes, oats, whole grains.
3. Polyphenol-rich foods: berries, dark chocolate, green tea.

What disrupts gut health:
High stress (cortisol affects gut lining directly), ultra-processed food, poor sleep.

Your gut is part of your performance infrastructure. Treat it accordingly.

Have you noticed a connection between your gut and your training? 👇

#fitness #Health

June reflection.

What I'm proud of: showing up consistently, even in the weeks that felt pointless.
What I learned: the sessions I didn't feel like doing taught me more than the ones I was excited for.
What I'm carrying into July: more intentional recovery.

The month is almost done. What's your one-line reflection? 👇

#Fitness

Saturday morning. The gym is quiet. The week is behind you.

This session doesn't have to be your hardest. It just has to happen.

One of the most underrated training skills is showing up without pressure. No PR attempts. No performance. Just you and the work.

Enjoy it today. 🙌

#Fitness

Welcome in. You made it to the good stuff.

I've posted a lot on my main feed; workouts, meals, progress pics. But I've always kept the actual how to myself. Not to gatekeep, but because context matters. A macro number without the reasoning behind it is just noise.

This is where I share the reasoning.

Over 12 weeks I lost body fat, added visible muscle, and barely touched the scale — because I stopped optimizing for weight and started optimizing for body composition. It's not magic. It's not a hack. It's a system that works when you understand why each piece is there.

What you're about to read is the exact protocol. The calorie targets I hit on training days vs rest days. The split I ran. How I adjusted when progress stalled. What almost broke the whole thing in week 9.

No fluff. No upsell at the end. Just the plan.

Let's get into it. 👇

📋 THE 12-WEEK RECOMP PROTOCOL

This is the exact plan I followed not a simplified version, not a template. The real thing.

🔢 CALORIES & MACROS
• Training days: slight surplus (+150–200 kcal above TDEE)
• Rest days: slight deficit (−200–250 kcal below TDEE)
• Protein: 0.8–1g per lb of bodyweight, every single day
• Carbs: front-loaded around training (pre + post workout)
• Fats: kept moderate, never dropped below 50g

🏋️ TRAINING SPLIT (4 days/week)
• Day 1 — Upper push (chest, shoulders, triceps)
• Day 2 — Lower (quad focus, glutes)
• Day 3 — Rest or light walk
• Day 4 — Upper pull (back, biceps, rear delts)
• Day 5 — Lower (hamstring + glute focus)
• Day 6 & 7 — Rest, steps, recovery

Progressive overload every session. I tracked every lift in a notes app — add reps or weight each week, no exceptions.

HOW I TRACKED PROGRESS
No daily weigh-ins. Weekly average weight (7 days ÷ 7). Monthly measurements: waist, hips, arms, quads. Progress photos every 4 weeks in the same lighting.

The scale barely moved for 6 weeks. My measurements told the real story.

WHAT ALMOST DERAILED ME
Week 5 — strength plateaued. I bumped protein up by 30g/day and added one extra rest day. Fixed within 10 days.

Week 9 — social events wrecked my routine. I gave myself a maintenance week instead of fighting it. Back on track by week 10.

Save this. Use it. Let me know how week 1 goes.

Cardio doesn't have to be boring. Here's how to make it something you actually do.

1. Use a podcast or playlist you only play during cardio — it becomes something to look forward to.
2. Use conditioning circuits — sled, kettlebells, battle ropes — instead of just treadmills.
3. Find a cardio activity that doesn't feel like exercise: hiking, cycling, swimming.

The best cardio is the one you show up for. Design it around your enjoyment, not just your deficit.

What's your cardio of choice? 👇

#Fitness