The Health and Fitness Coach

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

09/08/2026

We are not supposed to be just one thing.

One of the things I love most about being a woman is how many different versions of ourselves can exist at the same time.

And none of those versions of me cancels out another.

The woman lifting weights is still the mum making dinner.

The woman cuddling her children is still the woman with huge ambitions.

The woman sitting in front of her laptop is still the athlete who wants to push her body.

The muscular woman can still be feminine, sensual and sexy.

The woman who spends so much of her life looking after other people is still allowed to want something entirely for herself.

We hear the phrase "life gets in the way" all the time.

"I was doing really well, but then life got in the way."

I've started to think about that phrase very differently.

Life isn't getting in the way.
THIS IS LIFE.

Life is not some inconvenience that happens between perfectly organised moments when we're able to chase our goals.

Life is children needing you.
Work deadlines.
Training sessions.
School runs.
Cooking dinner.
Cleaning the house.
Relationships.
Friendships.
Unexpected problems.
Huge dreams.
Tiny moments.
Laughter.
Stress.
Success.
Failure.
Starting again.

It's messy, beautiful, chaotic and constantly changing.

The goal isn't to wait for life to calm down before we pursue the things that matter to us.

The real skill is learning how to move WITH it.

Sometimes you adapt.
Sometimes you compromise.
Sometimes you simply hold on.

But you don't have to give up.Because there will probably never be a magical point where everything else disappears and you finally have unlimited time to become the person you want to be.

You become her amongst the chaos.

These photographs aren't different versions of me competing with each other. They're all me.

Woman. Wife. Mum. Coach. Business owner. Athlete. Bodybuilder. Friend. Daughter.

Sexy. Strong. Loving. Driven. Vulnerable. Ambitious.

Human.

We contain multitudes.

Don't wait for life to stop "getting in the way."

Embrace its beautiful, chaotic, fluid self...

and keep becoming everything you want to be within it. ❤️

05/08/2026

10 Things Bodybuilders Do That Seem Completely Normal... Until You Tell Everyone Else 👇

1. Carry Tupperware everywhere. 🍗🍚
Restaurants, airports, weddings... chicken and rice waits for no one.

2. Take photos of ourselves... constantly. 📸💪
To everyone else it looks like vanity.
To us it's, "I think my rear delts have improved since Tuesday."

3. Get excited about veins. 🤩
Most people think, "Are you OK?"
Bodybuilders think, "YES! I'M LEAN!"

4. Scrape and lick the plate clean... because there's still 1ml of olive oil and one grain of rice left. 😂🍽️
Every calorie has been accounted for. Nothing gets left behind.

5. Get genuinely excited when we increase our food. 🍚🎉
Everyone else celebrates eating less...
Bodybuilders celebrate adding another 50g of rice.

6. Celebrate getting heavier. 💪😂
The rest of the world: "I've put on 5lbs!" 😭
Bodybuilders: "I've gained 5lbs! The bulk is working!"

7. Call it a 'cheat meal'... then spend the next hour trying to work out the macros anyway. 🍔📱
Old habits die hard.

8. Plan our entire day around when we're training. 🏋️
Meetings, shopping, social plans... everything fits around gym time, not the other way round.

9. Spend £200 on supplements but complain about paying £3 for parking. 😂
Priorities.

10. Get genuinely emotional when our favourite machine is occupied. 😭
You weren't even using the cable station... you were just leaning on it talking!

Bodybuilding makes you do some wonderfully ridiculous things... and after a while they all become completely normal. 😂

What would you add to the list? 👇