Donna,s Fitness

Donna,s Fitness I help women build confidence through health/ fitness at any age i can help you achieve your goals

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End sep - May calorie surplus gained near 15 pounds 1st fat loss in may calorie deficit 8 half pounds down maintained th...
11/09/2026

End sep - May calorie surplus gained near 15 pounds

1st fat loss in may calorie deficit 8 half pounds down

maintained then gained 2-3 pounds for 6 weeks

then 2nd fat loss now another 8 half pounds down

This summer dropped body fat 17 pounds now my work is done now look forward to my holidays ✈️☀️

09/09/2026

Here is my words today

You put the time in and you make the effort
you make the time and keep improving effort

If you are willing to put the work in you won’t be surprised with the results

If you don’t put the work in don’t be surprised by the results

You can never except to succeed if you only do it on days you feel like it that’s not how it goes

You keep pushing yourself you will reap the benefits rewards

Small meal prep this week on tuesday night as it was when i finished work at 9pm had to be done and was getting lateThis...
03/09/2026

Small meal prep this week on tuesday night as it was when i finished work at 9pm had to be done and was getting late

This week for my fatloss was 3 breakfasts 3 lunches

Breakfast- over night oats
Lunches - filled bagels with low fat sausages turkey rashers baked egg slices and cheese

With these 2 meals over 100 grams protein
and then after the prep was done
track log the 3 days meals in my fitness pal to be ahead
and every thing is weighed out

When we say we are busy as i always repeat then put some time a side to prep your meals then through the week it will save you more time and your nutrition will be spot on 👌

02/09/2026

Finally sickness starting to leave me 🤒🤢
a spring back in my step today

And how i feel that im starting to feel like me again so lets dance it out again to show im happy 💃

Dancing feet 👣 are back at it 😄

First of all a calorie deficit will work 100% but you have to be in a calorie deficit to loose weight drop body fat Your...
02/09/2026

First of all a calorie deficit will work 100% but you have to be in a calorie deficit to loose weight drop body fat
Your not in a calorie deficit if you are making these mistakes

1️⃣ your not tracking the little extras as bites licks tasting cooking as you go along the day, snacking + finishing some one else food all these examples add up way faster than most people realise we’re you go wrong

2️⃣ your eyeballing calorie dense foods example peanut butter olive oil dressings avocado are all very good healthy foods but very easy to underestimate the calories a small amount can turn into hundreds of calories

3️⃣ your eating healthy foods but to much of them because your being healthy does not mean your in a calorie deficit health food automatically does not mean that is just going do it on its own those foods can still be high in calories

4️⃣ your moving less than you think because your doing your normal movements still may not be enough, your calorie burn may be much lower than you assume

5️⃣ you are not eating enough protein i hear and see all a time oh no i eat loads chicken fish but are you hitting what you need to be hitting for your body weight, eating more protein has so many benefits for fat loss it will keep you fuller for longer throughout the day and stop you wanting to snack in between keeping calories down, and you need to preserve your muscle as you loose weight drop body fat

6️⃣ weekends are not a free pass example say your calories are 1600 a day in your deficit all week and you do not track your calories at weekends or relax with your food a bit more at weekends eat more than you should this can put you right back you will then not be eating 1600 calories as your deficit is 7 days a week not 5 so that mean your calories could work out at over 2,000 calories a day and more that means you will be in a slight surplus/gain or keep maintaining your weight

If you are truly in a calorie deficit you will 💯 loose weight and that is facts and if you are burning more calories than you are eating you will 💯 loose weight also
When things are not going were you want them to
be honest with yourself

29/08/2026

Struggling to get your fibre up

Do you no your fibre intake a day is 25-30 grams a day closer to 30g mostly how is your fibre intake have you checked

Why is fibre important and why do we need it

Let me explain why

Improved digestion feeds
feeds good gut bacteria
stabilise blood sugars
manages your weight as high fiber foods are more filling
balance cholesterol levels
helps improve regular bowel movements
lowers risks of several diseases

And most people do not eat enough fibre and because you say you eat fruit and vegetables but your ok it still does not mean your hitting the fibre goal you need to hit

For the average adult it is recommended to hit 25-30 grams of fibre a day

26/08/2026

AGE IS JUST A NUMBER
you decide how old you feel

As long as you have a interest a passion that keeps your focus your energy and your enthusiasm alive

Do not let age hold you back let your interest and passion lead the way to evole you into becoming the best version of yourself to become

Be your own motivator
It is never to late to learn never to late to begin

We are never to old to dream bigger to chase new passions

24/08/2026

Inverted rows is a great compound exercise targeting the back arms posterior delts and core in one move

It is great exercise for building strength in the upper body and also improving grip strength to

Here is a few different ways from easier to more challenging

23/08/2026

DELOAD WEEK in fitness - what is it and why do i do it

Introducing deload weeks is removing any fatigue from your body resetting your mind and body

If you are pushing yourself self week in week out but you feel in your workouts your lifts are not pushing as much as you normally do, you feel exhausted still after a night sleep still, motivation has dropped then is when I’ll say deload

I myself don’t take anytime off through the year as i like to stay active when i don’t exercise i feel sluggish lack of energy and not myself so i keep going and his i rest recharge recovery is deload weeks every 4-10 weeks depending how im feeling in my mind body

A deload is lifting lighter weights than usual and performing fewer sets or reps

Training less days keeping intensity low and focusing on form technique and control

Keep your normal routine and movement patterns but a planned reduction 30-50% than you normally do

Your body and nervous system have time to recover

It will help in the long run with your strength and gains

I add in extra mobility and yoga every day more than usual but this week I was away a weekend break so it was only 3 times and walks every day as normal

Also I’m in a fat loss phase and mg steps are high only for that reason along with a calorie deficit

By reducing intensity and volume in your workouts less reps not as heavy load in lifting weights how the body will recover and enjoying your train gaining doing this still maintaining your strength

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