FitnessFiona
4.9K Followers
Last Online 3 days ago.
I am a personal fitness instructor who is passionate about helping others achieve their goals. 💪
I will be posting regular work out routines and advice for all abilities. ⛹️♀️
Get in touch to find out my rates for brand collabs or for personalised workout plans 🤸♀️🏋️♀️
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I will be posting regular work out routines and advice for all abilities. ⛹️♀️
Get in touch to find out my rates for brand collabs or for personalised workout plans 🤸♀️🏋️♀️
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I am a personal fitness instructor who is passionate about helping others achieve their goals. 💪 I will be posting regular work out routines and... read more
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FitnessFiona
3 days ago
Pinned
Lower body Week 3. Heavier than last week. No exceptions.
Back squat +2.5kg, RDL +2.5kg, split squat +2kg, leg press +5kg. Every compound lift up.
If you hit all your reps cleanly last week, add weight today. That's the entire program in one sentence.
#Fitness
Back squat +2.5kg, RDL +2.5kg, split squat +2kg, leg press +5kg. Every compound lift up.
If you hit all your reps cleanly last week, add weight today. That's the entire program in one sentence.
#Fitness
FitnessFiona
6 May 2026
Pinned
Seven days in. If you've trained four or more times, you're ahead. If you've prepped at least two meals, you're ahead.
If you've slept properly more nights than not, you're ahead.
Small disciplines compound. You won't see the result at day eight. You'll see it at day 31.
Trust the process you started. Don't stop because you can't see it yet.
#Fitness
If you've slept properly more nights than not, you're ahead.
Small disciplines compound. You won't see the result at day eight. You'll see it at day 31.
Trust the process you started. Don't stop because you can't see it yet.
#Fitness
FitnessFiona
11 hours ago
Pull day Week 3. Beat your Week 2 deadlift number.
Deadlift heavier than last week, Pendlay row 4x6, weighted pull-up 3x8, face pull 3x25.
Record every weight today. These numbers become June's starting point. Progress is only possible when you track it.
#Fitness
Deadlift heavier than last week, Pendlay row 4x6, weighted pull-up 3x8, face pull 3x25.
Record every weight today. These numbers become June's starting point. Progress is only possible when you track it.
#Fitness
FitnessFiona
12 hours ago
10 days out. Four rules. That's it.
Protein: 0.8g per lb bodyweight daily. Water: 3L minimum. Calories: slight deficit or maintenance. Sleep: 7+ hours.
Don't start anything new. Execute what you've been doing, better. Consolidate the work you've already put in.
#Fitness
Protein: 0.8g per lb bodyweight daily. Water: 3L minimum. Calories: slight deficit or maintenance. Sleep: 7+ hours.
Don't start anything new. Execute what you've been doing, better. Consolidate the work you've already put in.
#Fitness
FitnessFiona
15 hours ago
What June looks like if you finish May properly.
Strength set. Habits built. Identity changed. You are now someone who trains.
That identity is what June is built on. Not the physical result, the identity. Finish May. Walk into June as a different person.
#Fitness
FitnessFiona
1 day ago
Midweek conditioning. 25 minutes. No gym needed.
5 rounds: 200m run, 15 swings, 10 squat jumps, 10 push-ups. Rest 90 seconds.
Midweek conditioning is the variable most people skip. It's what separates good fitness from great fitness.
#Fitness
5 rounds: 200m run, 15 swings, 10 squat jumps, 10 push-ups. Rest 90 seconds.
Midweek conditioning is the variable most people skip. It's what separates good fitness from great fitness.
#Fitness
FitnessFiona
1 day ago
The protein audit most people fail.
Write down yesterday's food. Calculate the protein. Under 120g at 75kg bodyweight? That's your problem.
The most common reason for slow results is not training frequency. Not effort. Protein. Fix this one variable and the second half of May changes.
#Fitness
Write down yesterday's food. Calculate the protein. Under 120g at 75kg bodyweight? That's your problem.
The most common reason for slow results is not training frequency. Not effort. Protein. Fix this one variable and the second half of May changes.
#Fitness
FitnessFiona
2 days ago
Push day Week 3. Same session. More weight.
Every lift heavier than Week 1. Bench +2.5kg, shoulder press +2kg, lateral raise with 1-second pause at top.
Uncomfortable means it's working. That's not a motivational quote. That's physiology.
#Fitness
Every lift heavier than Week 1. Bench +2.5kg, shoulder press +2kg, lateral raise with 1-second pause at top.
Uncomfortable means it's working. That's not a motivational quote. That's physiology.
#Fitness
FitnessFiona
2 days ago
One swap. 200 calories saved. Every day.
Cooking oil spray instead of poured oil. Same function. 115 fewer calories per meal.
Over May that's over 3,000 calories, without a single day of hunger or restriction. The smallest swaps done consistently produce real results.
#Fitness
Cooking oil spray instead of poured oil. Same function. 115 fewer calories per meal.
Over May that's over 3,000 calories, without a single day of hunger or restriction. The smallest swaps done consistently produce real results.
#Fitness
FitnessFiona
2 days ago
Halfway through May. Time for honesty.
Trained 8+ times? Eating to target most days? Sleeping 7+ hours? If yes, you're on course.
The second 17 days can undo or double the first 14. Choose your second half deliberately. This is the most important week of May.
#Fitness
Trained 8+ times? Eating to target most days? Sleeping 7+ hours? If yes, you're on course.
The second 17 days can undo or double the first 14. Choose your second half deliberately. This is the most important week of May.
#Fitness
