# Fitness

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FitnessFiona

FitnessFiona

10 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
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
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FitnessFiona

FitnessFiona

11 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
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
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FitnessFiona

FitnessFiona

14 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


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

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FitnessFiona

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
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
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FitnessFiona

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
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
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FitnessFiona

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
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
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FitnessFiona

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
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
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  • Tip
FitnessFiona

FitnessFiona

2 days ago

The person with the results you want isn't superhuman.

They just showed up more times than they didn't.

Every person you see with the body you want had a day one. They just kept going long after that day. You are not behind. You are on your own timeline.

#Fitness

The person with the results you want isn't superhuman.

They just showed up more times than they didn't.

Every person you see with the body you want had a day one. They just kept going long after that day. You are not behind. You are on your own timeline.

#Fitness

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FitnessFiona

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
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
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FitnessFiona

FitnessFiona

3 days ago

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
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
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