Online Body Composition Coach for Women | Sustainable Weight Gain, Fat Loss & Hormonal Balance | NASM Certified | 1k + Women Coached Work with me 👇🏻
Joined October 2020
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If you’re tired of the belly fat and back rolls this post is for you 🫵🏻
Tired of sucking in your stomach in pictures
Tired of avoiding tight dresses
You’ve been working out
But that lower belly? It refuses to leave
You’ve cut down lots of food
• Skip meals
• Blame your body
Fae - Female Fitness Coach retweeted
Some Nigerian women are more afraid of eating rice than they are of not getting enough protein.
You will see someone remove yam, bread, garri and swallow from her diet because she wants to lose belly fat.
But ask her how much protein she eats in a day, how much fibre she gets, or whether her meals actually satisfy her, and suddenly nobody knows anything.
You cannot keep removing foods from your diet without understanding what you’re replacing them with.
Weight loss is not a competition to see who can eat the least carbohydrates.
Learn how to build a proper meal first. Your body needs more than fear and food restrictions.
Some Nigerian women are more afraid of eating rice than they are of not getting enough protein.
You will see someone remove yam, bread, garri and swallow from her diet because she wants to lose belly fat.
But ask her how much protein she eats in a day, how much fibre she gets, or whether her meals actually satisfy her, and suddenly nobody knows anything.
You cannot keep removing foods from your diet without understanding what you’re replacing them with.
Weight loss is not a competition to see who can eat the least carbohydrates.
Learn how to build a proper meal first. Your body needs more than fear and food restrictions.
Fae - Female Fitness Coach retweeted
Girls who want defined abs, let’s have an honest conversation.
You do not need to train your abs every single day.
And you do not need to punish yourself with endless cardio to make them show.
Your abdominal muscles need resistance training just like other muscles do. And if you want them to become stronger and more developed, your training needs to reflect that.
Start by training your core consistently two or three times a week, depending on your overall programme and recovery.
You can use exercises such as reverse crunches, cable crunches, dead bugs, planks and other movements that match your ability and goals.
But don’t just perform the exercises because they look good on TikTok. Learn the technique and progress them appropriately.
Now, let’s talk about the part people don’t always want to hear.
Visible abs are also influenced by how much fat you carry, your genetics, where your body stores fat and how your abdominal muscles are developed.
You can have a strong core without having visibly defined abs.
And if you are trying to make your abs visible by eating as little as possible, you’re approaching this the wrong way.
Your body still needs enough energy, protein, fats, carbohydrates and micronutrients to function properly.
You don’t have to sacrifice your health to achieve a particular appearance.
Build your abdominal muscles. Train your whole body. Eat adequately for your goal. Give the process time.
And remember that having visible abs is an aesthetic outcome, not a requirement for being fit or healthy.
Let’s stop confusing the two.
5. Now, about your stomach
Doing 100 crunches every day will not selectively burn the fat around your waist
Ab exercises strengthen your abdominal muscles, but where your body stores and loses fat is influenced by factors including genetics and overall energy balance
You cannot choose exactly where fat comes off first
6. And please, don’t starve yourself trying to make your abs visible while expecting your glutes to grow optimally
Muscle growth requires adequate nutrition, sufficient protein, progressive resistance training and recovery
A calorie deficit can help with fat loss, but an unnecessarily aggressive deficit can make muscle retention, training and recovery harder
Your strategy needs to match your goal
7. You also do not need to spend two hours in the gym to get results
A focused workout with a sensible selection of exercises, challenging sets and a progression plan can be more useful than two hours of random exercises
At home or in the gym, what matters is whether your training provides enough challenge and progresses over time
8. Here’s a practical place to start:
• Strength train 3 days per week if that fits your experience and schedule
• Train your lower body at least twice weekly, allowing recovery between demanding sessions
• Include upper-body exercises instead of ignoring the rest of your body
• Track your exercises, resistance and repetitions
• Eat enough to support your goal, with regular sources of protein
• Get adequate sleep and allow your muscles to recover
Start with what you can sustain, then build
9. And stop changing your entire workout routine every week because you saw a new exercise on Instagram
Give a sensible programme time to work. Record your progress. Improve your technique. Increase the challenge when you can do so safely
You need enough consistency to know whether your programme is actually working
10. One more thing: your fitness journey does not need to look like another woman’s
Your starting point, training experience, genetics, nutrition, health and recovery all influence your results
You can work towards stronger glutes, a more defined physique and better fitness without punishing yourself in the process
11. I want to make this page genuinely useful to women who are tired of guessing
So tell me which one you need help with first:
A. Growing your glutes
B. Losing belly fat
C. Getting defined abs
D. Knowing what to eat for your goal
E. Building a home workout routine
Comment with your answer. Let’s start there
Fae - Female Fitness Coach retweeted
When I die, everything I have should be used for the benefit of family who are alive. Sell the property if you must. Invest in your education, start a business, lock money in the money market. Live well.
I don't see how burying me in the house I built serves me when I'm dead or serves my family who are alive. I will not use my death to punish the living by reducing the value of the house I built, in the name of "bury me in my house." There are good cemetery all around. Bury me with the dead. I have lived my life, live your own life.
Live well and pass it on to the next generation. If my wife wants the kids and grand kids to be visiting her there, good. If she sells it, fine. If she passes it down to the kids, fine. If the kids sell it, fine too.
The only thing that concerns me after death is REST.
Girls who want defined abs, let’s have an honest conversation.
You do not need to train your abs every single day.
And you do not need to punish yourself with endless cardio to make them show.
Your abdominal muscles need resistance training just like other muscles do. And if you want them to become stronger and more developed, your training needs to reflect that.
Start by training your core consistently two or three times a week, depending on your overall programme and recovery.
You can use exercises such as reverse crunches, cable crunches, dead bugs, planks and other movements that match your ability and goals.
But don’t just perform the exercises because they look good on TikTok. Learn the technique and progress them appropriately.
Now, let’s talk about the part people don’t always want to hear.
Visible abs are also influenced by how much fat you carry, your genetics, where your body stores fat and how your abdominal muscles are developed.
You can have a strong core without having visibly defined abs.
And if you are trying to make your abs visible by eating as little as possible, you’re approaching this the wrong way.
Your body still needs enough energy, protein, fats, carbohydrates and micronutrients to function properly.
You don’t have to sacrifice your health to achieve a particular appearance.
Build your abdominal muscles. Train your whole body. Eat adequately for your goal. Give the process time.
And remember that having visible abs is an aesthetic outcome, not a requirement for being fit or healthy.
Let’s stop confusing the two.
5. Now, about your stomach
Doing 100 crunches every day will not selectively burn the fat around your waist
Ab exercises strengthen your abdominal muscles, but where your body stores and loses fat is influenced by factors including genetics and overall energy balance
You cannot choose exactly where fat comes off first
6. And please, don’t starve yourself trying to make your abs visible while expecting your glutes to grow optimally
Muscle growth requires adequate nutrition, sufficient protein, progressive resistance training and recovery
A calorie deficit can help with fat loss, but an unnecessarily aggressive deficit can make muscle retention, training and recovery harder
Your strategy needs to match your goal
7. You also do not need to spend two hours in the gym to get results
A focused workout with a sensible selection of exercises, challenging sets and a progression plan can be more useful than two hours of random exercises
At home or in the gym, what matters is whether your training provides enough challenge and progresses over time
8. Here’s a practical place to start:
• Strength train 3 days per week if that fits your experience and schedule
• Train your lower body at least twice weekly, allowing recovery between demanding sessions
• Include upper-body exercises instead of ignoring the rest of your body
• Track your exercises, resistance and repetitions
• Eat enough to support your goal, with regular sources of protein
• Get adequate sleep and allow your muscles to recover
Start with what you can sustain, then build
9. And stop changing your entire workout routine every week because you saw a new exercise on Instagram
Give a sensible programme time to work. Record your progress. Improve your technique. Increase the challenge when you can do so safely
You need enough consistency to know whether your programme is actually working
10. One more thing: your fitness journey does not need to look like another woman’s
Your starting point, training experience, genetics, nutrition, health and recovery all influence your results
You can work towards stronger glutes, a more defined physique and better fitness without punishing yourself in the process
11. I want to make this page genuinely useful to women who are tired of guessing
So tell me which one you need help with first:
A. Growing your glutes
B. Losing belly fat
C. Getting defined abs
D. Knowing what to eat for your goal
E. Building a home workout routine
Comment with your answer. Let’s start there
Fae - Female Fitness Coach retweeted
If your main fitness goal is to lose belly fat, I need you to stop treating your stomach like a problem you can solve with one particular exercise.
Doing 100 crunches will not tell your body to burn the fat around your waist.
Sweating more around your stomach will not selectively burn that fat either.
And please, don’t let anybody convince you that you must stop eating rice, bread, yam or garri before your stomach can get smaller.
Fat loss happens through a sustained energy deficit. Your body draws on stored energy over time, but you cannot choose exactly where the fat comes off first.
Here is where I want you to start.
First, look at your overall eating pattern. Are your portions appropriate for your needs? Are your meals satisfying? Are you getting enough protein, fibre and other essential nutrients?
Second, increase your daily movement to a level you can maintain. You don’t have to start walking 15,000 steps tomorrow. Build from your current activity level.
Third, incorporate resistance training. Losing weight isn’t the only goal; preserving muscle matters too.
Fourth, stop judging your progress by how flat your stomach looks every morning. Digestion, constipation, your menstrual cycle and fluid retention can all affect how your abdomen looks and feels.
And one important thing: a protruding stomach isn’t automatically belly fat. Persistent bloating, pain or an unusual change in your abdomen deserves attention rather than another fat-loss challenge.
You need to understand what you’re actually trying to change before choosing the solution.
That’s where real progress starts.
5. Now, about your stomach
Doing 100 crunches every day will not selectively burn the fat around your waist
Ab exercises strengthen your abdominal muscles, but where your body stores and loses fat is influenced by factors including genetics and overall energy balance
You cannot choose exactly where fat comes off first
6. And please, don’t starve yourself trying to make your abs visible while expecting your glutes to grow optimally
Muscle growth requires adequate nutrition, sufficient protein, progressive resistance training and recovery
A calorie deficit can help with fat loss, but an unnecessarily aggressive deficit can make muscle retention, training and recovery harder
Your strategy needs to match your goal
7. You also do not need to spend two hours in the gym to get results
A focused workout with a sensible selection of exercises, challenging sets and a progression plan can be more useful than two hours of random exercises
At home or in the gym, what matters is whether your training provides enough challenge and progresses over time
8. Here’s a practical place to start:
• Strength train 3 days per week if that fits your experience and schedule
• Train your lower body at least twice weekly, allowing recovery between demanding sessions
• Include upper-body exercises instead of ignoring the rest of your body
• Track your exercises, resistance and repetitions
• Eat enough to support your goal, with regular sources of protein
• Get adequate sleep and allow your muscles to recover
Start with what you can sustain, then build
9. And stop changing your entire workout routine every week because you saw a new exercise on Instagram
Give a sensible programme time to work. Record your progress. Improve your technique. Increase the challenge when you can do so safely
You need enough consistency to know whether your programme is actually working
10. One more thing: your fitness journey does not need to look like another woman’s
Your starting point, training experience, genetics, nutrition, health and recovery all influence your results
You can work towards stronger glutes, a more defined physique and better fitness without punishing yourself in the process
11. I want to make this page genuinely useful to women who are tired of guessing
So tell me which one you need help with first:
A. Growing your glutes
B. Losing belly fat
C. Getting defined abs
D. Knowing what to eat for your goal
E. Building a home workout routine
Comment with your answer. Let’s start there
Fae - Female Fitness Coach retweeted
Women’s health concerns are dismissed far too often, and it’s honestly concerning!
One day, when I’m fully recovered, I’ll share a little of my own experience. For now, let’s just say women deserve to be heard, taken seriously, and properly cared for.
Women’s health concerns are dismissed far too often, and it’s honestly concerning!
One day, when I’m fully recovered, I’ll share a little of my own experience. For now, let’s just say women deserve to be heard, taken seriously, and properly cared for.
If your main fitness goal is to lose belly fat, I need you to stop treating your stomach like a problem you can solve with one particular exercise.
Doing 100 crunches will not tell your body to burn the fat around your waist.
Sweating more around your stomach will not selectively burn that fat either.
And please, don’t let anybody convince you that you must stop eating rice, bread, yam or garri before your stomach can get smaller.
Fat loss happens through a sustained energy deficit. Your body draws on stored energy over time, but you cannot choose exactly where the fat comes off first.
Here is where I want you to start.
First, look at your overall eating pattern. Are your portions appropriate for your needs? Are your meals satisfying? Are you getting enough protein, fibre and other essential nutrients?
Second, increase your daily movement to a level you can maintain. You don’t have to start walking 15,000 steps tomorrow. Build from your current activity level.
Third, incorporate resistance training. Losing weight isn’t the only goal; preserving muscle matters too.
Fourth, stop judging your progress by how flat your stomach looks every morning. Digestion, constipation, your menstrual cycle and fluid retention can all affect how your abdomen looks and feels.
And one important thing: a protruding stomach isn’t automatically belly fat. Persistent bloating, pain or an unusual change in your abdomen deserves attention rather than another fat-loss challenge.
You need to understand what you’re actually trying to change before choosing the solution.
That’s where real progress starts.
5. Now, about your stomach
Doing 100 crunches every day will not selectively burn the fat around your waist
Ab exercises strengthen your abdominal muscles, but where your body stores and loses fat is influenced by factors including genetics and overall energy balance
You cannot choose exactly where fat comes off first
6. And please, don’t starve yourself trying to make your abs visible while expecting your glutes to grow optimally
Muscle growth requires adequate nutrition, sufficient protein, progressive resistance training and recovery
A calorie deficit can help with fat loss, but an unnecessarily aggressive deficit can make muscle retention, training and recovery harder
Your strategy needs to match your goal
7. You also do not need to spend two hours in the gym to get results
A focused workout with a sensible selection of exercises, challenging sets and a progression plan can be more useful than two hours of random exercises
At home or in the gym, what matters is whether your training provides enough challenge and progresses over time
8. Here’s a practical place to start:
• Strength train 3 days per week if that fits your experience and schedule
• Train your lower body at least twice weekly, allowing recovery between demanding sessions
• Include upper-body exercises instead of ignoring the rest of your body
• Track your exercises, resistance and repetitions
• Eat enough to support your goal, with regular sources of protein
• Get adequate sleep and allow your muscles to recover
Start with what you can sustain, then build
9. And stop changing your entire workout routine every week because you saw a new exercise on Instagram
Give a sensible programme time to work. Record your progress. Improve your technique. Increase the challenge when you can do so safely
You need enough consistency to know whether your programme is actually working
10. One more thing: your fitness journey does not need to look like another woman’s
Your starting point, training experience, genetics, nutrition, health and recovery all influence your results
You can work towards stronger glutes, a more defined physique and better fitness without punishing yourself in the process
11. I want to make this page genuinely useful to women who are tired of guessing
So tell me which one you need help with first:
A. Growing your glutes
B. Losing belly fat
C. Getting defined abs
D. Knowing what to eat for your goal
E. Building a home workout routine
Comment with your answer. Let’s start there
Fae - Female Fitness Coach retweeted
I’m begging the algorithm to show this to the girls who want a toned body, defined abs, and round glutes without exhausting gym workouts
My page is for you!
Fae - Female Fitness Coach retweeted
THE BEST FITNESS PLAN IS BORING
It’s isn’t sexy
But most successful transformations are built on things that become incredibly boring:
The same few meals
The same training schedule
Walking
Sleeping
Tracking
Repeating
Adjusting
Doing it again
The internet makes transformation look dramatic
In real life, it’s usually quite repetitive
THE BEST FITNESS PLAN IS BORING
It’s isn’t sexy
But most successful transformations are built on things that become incredibly boring:
The same few meals
The same training schedule
Walking
Sleeping
Tracking
Repeating
Adjusting
Doing it again
The internet makes transformation look dramatic
In real life, it’s usually quite repetitive
The amount of leads this post generated 🔥🙏
Bless you @mercyojo__ ❤️
