Gem Holistic Fitness

Gem Holistic Fitness Wellness for Women
Food • Fitness • Hormones • Healing

I’m quiet, but I am here & my DMs are always open ❤️
12/04/2026

I’m quiet, but I am here & my DMs are always open ❤️

01/04/2026

Mums, do this 3 times a week, increase the weight when it feels easy and watch your body change 🔥

4 exercises
30 seconds on / 30 rest
5 times

Squat to press
Rows
Deadlift
Lunges to curl

I workout with my hormones so I know when I like to lift heavy or have guilt free rest days.

DM me CYCLE for a free ‘helping you to understand hormones’ guide

Life is full. Kids. Work. School runs. Dinner. Everything else and for a long time I thought my body wouldn’t change.I t...
29/03/2026

Life is full. Kids. Work. School runs. Dinner. Everything else and for a long time I thought my body wouldn’t change.

I tried different exercise, nutrition, detoxes, cleanses, quick fixes but it was when I became consistent with the boring habits it finally happened.

Here we build simple routines that fit into busy life.
DM me if your ready to lock in ❤️

23/03/2026

Girls I’m not reinventing the wheel - just consistent with basic boring habits to stay healthy and in shape.

✨Drinks I have daily
• Herbal teas to reduce bloating
• Ginger tea for inflammation
• Apple cider vinegar in water for digestion
• Electrolytes to properly hydrate my body

✨Movement
• Daily steps to boost energy, reduce stress and support digestion
• Strength training 3–4x a week to tone up, build muscle and feel strong and confident

✨Breakfast before coffee (every day)
Protein first keeps my energy stable and stops me snacking all day.

My favourites:
• Protein pancakes
• Boiled eggs
• Protein porridge oats
• Overnight chia seeds with Greek yoghurt & berries

✨Don’t cut calories or over obsess
Otherwise I get stuck in a food binge cycle.
I make sure each meal has protein and healthy fats to keep me satisfied.

🔥If you get stuck on simple foods to eat there’s 100+ healthy hormone recipes in my bio

✨Fasting around my hormones
I only fast when my hormones are low which are days 1–10 of my cycle

The week before my period I never skip breakfast and I rest more, even when the house is upside down. I learnt the hard way that rest is just as important as discipline.

If you struggle like I used to, follow along - my page will help you 🤍

21/03/2026

✨Days - 1-10 -> a good time for a longer fast.

Start by pushing breakfast back by 1 hour at a time.

Be prepared with your drinks
•Black tea/coffee
•Herbal teas (no sugar)
•Water, lemon water, •electrolytes
•mct oil is good for getting into ketosis
Be ready to break your fast with a clean meal -> protein, fats, fibre, healthy carbs

✨Days 11-18 -> an overnight fast is perfect 14-16hrs

Break it with no sugar
Water, herbal teas, and clean protein breakfast

✨Days 19 - bleed -> ino fasting

Our hormones this week need less stress and more comfort. Skipping meals/breakfast and running on fumes will hit your hormones hard, make weight loss harder and life in general, a lot harder.

Your body don’t need more restriction, it just needs a routine that supports it ❤️

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