The Health and Fitness Coach

14/09/2026

FOOD GUILT. We need to talk about it. 👇

How many times have you eaten something you really enjoyed… only to immediately think:

“I shouldn’t have eaten that.”
“I’ve ruined my diet.”
“I need to burn this off tomorrow.”
“I’ll start again Monday.”

Food should not come with punishment.

One meal doesn’t make you unhealthy, just like one salad doesn’t make you healthy.

The problem often isn’t the food itself — it’s the cycle we create around it:

Restrict → crave → eat → feel guilty → restrict even harder → repeat.

Learning to enjoy food without guilt is actually a HUGE part of building a healthy, sustainable relationship with nutrition.

Yes, I’m disciplined with my nutrition. Yes, I have goals. And yes, there are times when my food needs to be very structured.

But structure and discipline are very different from fear and guilt.

You can work towards fat loss.
You can build an incredible physique.
You can care about your health.
AND you can still enjoy food.

Your results are created by what you do consistently over weeks, months and years — not by one meal, one dessert or one night out.

Food is fuel.
Food is nourishment.
Food is also enjoyment, celebration and connection.

You don’t need to “earn” it, and you certainly don’t need to punish yourself afterwards. ❤️



Video

09/09/2026

10 DAYS. REAL FOOD. REAL CHANGES. 🙌

These photos of my amazing client Fallan Barbara Jelliman are just 10 days apart.

Left photos ➡️ Day 1
Right photos ➡️ Day 10

But as much as you can see a difference physically, it’s what Fallan is feeling that matters most.

In just 10 days:

✨ Her gut is no longer in pain
✨ Her reflux has gone
✨ Her digestion is now working beautifully
✨ She feels lighter
✨ She feels healthier
✨ She’s significantly less bloated
✨ And you can SEE the difference around her stomach and waist

This is my 10-Day Detox — but probably not the kind of “detox” you’re imagining.

There’s no starving yourself. No ridiculous restriction.

Fallan has been eating real food, proper meals, clean nutritious ingredients and enough food to fuel her body

The aim isn’t to magically “flush toxins” out of the body — your liver and kidneys already do that job. It’s about giving the digestive system a break from some of the foods and habits that may be contributing to bloating, reflux and digestive discomfort, while building meals around simple, nutrient-dense whole foods.

And THIS is what can happen when you stop focusing purely on eating less and start paying attention to how your body actually responds to what you're eating.

Ten days. No starvation. No juice cleanse. Just structure, consistency and real food. 💗

Absolutely cracking results, Fallan — and more importantly, she feels bloody fantastic!🔥

I am so proud of her for sticking to it, even with a weekend trip away. Even with utter exhaustion. Even with a busy work and home schedule.

She is the epitomy of dedication 👏

She has absolutely smashed the last 10 days and has earned the results.

06/09/2026

What does “working hard” in the gym actually mean to you?

Sweating?
Breathing heavily?
Feeling uncomfortable?
Walking out absolutely exhausted?

Because none of those things necessarily mean you’ve trained hard enough to craft a phenomenal physique.

There’s a HUGE difference between a set feeling uncomfortable… and taking a muscle to the point where it genuinely has nothing left to give.

That point where the reps slow down.
Your body is screaming at you to stop.
Your brain is negotiating with you.
And you still fight for another rep.

And another.

Until there genuinely isn’t one there.

That is failure.

You don't need to take every single set of every exercise to utter failure. But if your goal is to build an exceptional physique, you need to understand what true muscular failure actually feels like — otherwise, how do you know what 1–2 reps in reserve really is?

So many people stop a set because it's burning.

Because it's uncomfortable.

Because they're sweating.

Because 10 reps were written on the programme and they've done 10.

But your muscles don't know what number is written on your programme.

They know tension. They know effort. They know overload.

Crafting a phenomenal physique isn't simply about turning up and moving weights around.

It's years of progressively getting stronger.

Executing every rep with intent.

Training the muscle rather than your ego.

Pushing beyond the point where most people WANT to stop.

Recovering properly.

Eating to support the goal.

And doing it consistently, week after week, month after month, year after year.

Sweat doesn't build muscle.

Stimulus does.

So next time a set gets uncomfortable, ask yourself:

Do I actually NEED to stop… or do I just WANT to stop?

There is a very big difference. 🔥



Video .photography

04/09/2026

You all keep asking me for a day of what I eat...

So I have obliged 👆 Here is what a typical training day of food looks like for me at the start of Growth/Off season (this is NOT a prep day in comp season!)

Equally these amounts will increase as I get further into my bulk, but this is where we are for now 💪🍽️

I actually love the discipline of following a meal plan. I like the structure, knowing exactly what I’m eating and knowing it’s all there to support my training, recovery and goals.

And there are second options. Like steak instead of chicken at dinner, oats instead of COR for pre workout.

But I tend to stick to the same food every day. I learn it, i implement it.

No thinking, remembering or debating.

But I also enjoy my one off-plan meal each week 🍔🍕🍰

For me, it’s about balance — discipline most of the time, flexibility some of the time. One meal doesn’t undo a week of consistency, and having that flexibility makes the plan something I can enjoy and stick to.

Structure without restriction. Discipline without obsession. 💪❤️

Meal plan by Jordan Fern

02/09/2026

11 DAYS OUT… AND I’M FINALLY BACK 😭🏋️‍♀️

Honestly, I don’t think I’ve ever been so happy to walk into a gym.

After 11 days out with my back injury, today I finally got to TRAIN and get back to POSING — and my god, it felt GOOD. 🔥

When training is such a huge part of your routine, your goals and quite frankly your sanity 😂, being forced to stop can feel like forever.

I tried to be sensible.
I tried to be patient.
I tried to remind myself that recovery IS productive…

…but if it had lasted much longer, I think Jon would have been putting antidepressants in my morning coffee. 😂💀

There’s nothing quite like having something taken away from you to remind you how much you bloody love it.

And it was SO good to see my posing coach .sue.pro and prep coach today. ❤️

Having the right coach in your corner is about so much more than training and posing — they’re the people who help pull you through the tough times, keep your head where it needs to be and remind you of the bigger picture when things don’t go to plan.

I’m not straight back to 100%. I’m listening to my body, building things back up and not being an idiot — because the last thing I want is another 11 days off!

But today I got to lift.
I got to pose.
I got to feel like ME again. ❤️

And I am VERY bloody happy to be back.

Now… please can my body behave itself for the foreseeable future? 😂🙏

And it was also SO good to see my .fafpros teammate today! ❤️ Wishing you the absolute BEST of luck for your competition this weekend — go and SMASH IT! 🔥🏆💪

31/08/2026

This is what is keeping you in YO-YO dieting 👆

The “all in or all out” mentality is one of the biggest things holding people back from getting results.

We convince ourselves that if we can’t do everything perfectly, there’s no point doing anything at all.

Missed the gym?
“I’ll start again Monday.”

Ate something off plan?
“I’ve ruined today anyway.”

Only have 20 minutes to train?
“Not worth going.”

Had a stressful week?
“I’ll get back to it when life settles down.”

But here’s the problem…

Life doesn’t settle down.

There will always be work, kids, holidays, illness, injuries, meals out, bad nights of sleep and weeks where motivation disappears.

Success isn’t about being able to give 100% all of the time.

It’s learning how to keep moving forward when you can only give 50%.

Sometimes progress looks like smashing every workout and hitting every target.

Sometimes it looks like a 20-minute walk, drinking your water, getting some protein in and going to bed earlier.

Both count.

Stop measuring success by perfection.

The people who get lasting results aren’t the people who never fall out of routine. They’re the people who learn how to adapt instead of quit.

Something is ALWAYS better than nothing.

You don't need to be all in.
You just need to stop being all out.

-PRO

24/08/2026

Sometimes self-care isn’t about doing more… it’s about allowing yourself to stop. 🤍

With my back taking me completely out of action over the last few days, today’s lymphatic drainage massage and Hydrafacial with my phenomenal Beauty Sponsor , couldn’t have come at a better time.

Fallan has this incredible ability to make you feel completely looked after. Her techniques gave me such a beautiful, grounding moment where I could switch off, relax and actually allow my body and mind to recharge.

When you’re used to training hard, working hard, looking after everyone else and constantly being on the go, being forced to slow down can be incredibly difficult. Today was a reminder that recovery is productive too. ❤️

I walked out feeling calmer, refreshed, pampered and a little bit more like myself again.

And as always, I’m so incredibly grateful to have supporting me on this journey. 🥰

If you need anything beauty, skin, massage or self-care related, Fallan is your girl. Absolute magic hands and an even more beautiful human. ✨

Thank you for looking after me today, Fallan. Exactly what I needed. ❤️

20/08/2026

15/08/2026

11/08/2026

LOWER BODY DAY 🦵🔥

One of the questions I get asked all the time is…

“Do you train with someone?”

Nope.

99% of the time, I train completely on my own.

And people are often surprised by that.

“But how do you push yourself that hard when there’s nobody there making you?”

Because I don’t need someone else to make me work.

Lower body. Heavy. Uncomfortable.

The kind of session where your legs are shaking, your heart is pounding and your brain is giving you a hundred perfectly reasonable excuses to stop. 😂

And that’s exactly where the work begins.

Training alone has taught me something incredibly valuable:

You have to learn how to be accountable to yourself.

There’s nobody shouting, “ONE MORE REP!”

Nobody telling you the set wasn’t good enough.

Nobody watching whether you take a 90-second rest or somehow turn it into five minutes scrolling on your phone. 😂

Nobody knows if you back off.

Except you.

I know what I’m capable of.

I know what effort feels like.

And I know that the physique I want to build isn’t going to appear because somebody else motivated me to work for it.

It comes from repeatedly choosing to push when I could stop.

Motivation is great when it turns up.

But discipline is walking into the gym alone and creating your own intensity.

It’s loading the weight when nobody is watching.

It’s doing the extra rep when nobody would know if you didn’t.

It’s holding yourself to the same standard whether the gym is full of people or completely empty.

I don’t train hard because someone is pushing me.

I train hard because I have goals that require it.

And there’s something incredibly powerful about knowing that when things get hard, you can be the person who pushes YOU. 💪🔥



Coach