Frankee Fiit Healthy Habits Coaching

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Frankee Fiit Healthy Habits Coaching

1:1 Personalised Health & Fitness Habit Coaching service ✨

27/05/2024

What time is it? ⏰

Time to chase those gains 💪🏽

Since we're all going to be rugged up, winter time is the best time to start increasing those calories and work hard on your strength and muscle gains ❤️‍🔥

But there is still this misconception that you gain a lot of fat mass during a gaining phase.

If you execute your gaining phase properly, your fat gain will be minimal 🤝🏽

You don't need to eat an excessive amount of calories over your maintenance to make progress. A little goes a long way 🦋

And this means when it comes time to shred that minimal amount of fat gain you gain, it means you won't have to diet for long. Or at all!

Are you going into a gaining phase this winter? Drop a comment below and let me know what you're trying to grow ⬇️

22/05/2024

Unpopular opinion: Saunas & Ice Baths are glorified 👀

And this is coming from a gal who owns a sauna and ice bath! 🧖🏻‍♀️

✅ Personally I think these are incredible forms of recovery, and I will always be an advocate for them.

BUT...

If you're not prioritising your sleep, you're focusing on the wrong form of recovery.

❌ Saunas and ice baths cannot - and will not - be as efficient in recovering your body from training as much as sleep.

And that's why I think saunas and ice baths are glorified. Because most of you don't even get in 7 hours of sleep on a regular basis.

However, if you're getting in enough sleep, saunas and ice baths are a fantastic option to help enhance your recovery. Swipe through for some of the benefits!

20/05/2024

If you don't track your workout stats, we need to talk.

❌ You're doing yourself a disservice.

Imagine putting 1-2 hours aside each day for training and not actually know whether or not you're progressing? 👀

So if you want a few reasons to get you in the habit of tracking your reps/sets/weights, swipe through ⚡️

16/05/2024

You need to stop doing random TikTok workouts if you actually want to maximise muscle growth.

Because what works for someone else, doesn't mean it will work for you.

✅ Everyone has different lifestyles.
✅ Everyone has different needs.
✅ Everyone is just DIFFERENT.

Andddd those random TikTok workouts are only ONE piece of the puzzle to the LIFE CHANGING exercises that will get your 🍑

These influencers don't show you every single thing they do in a day that contributes to the muscle growth they're promising you can achieve ✨just like them✨

So don't get too caught up following TikTok workouts. You might just be disappointed when you don't get the results you want.

You know what you need?

✅ A personalised, structured plan that takes into consideration your lifestyle and your goals.

That's when you will see results ❤️‍🔥

14/05/2024

Do you do any of these?

If you do, you may not be tracking as accurately as you think 💀

So if you want your tracking to be as accurate as possible, follow these tips. Some small little tweaks could get you to your goals sooner than you think!

08/05/2024

You know what the difference is between you and a successful person? 👀

They don't say "I'll start again next Monday"

They start again at the next opportunity 🤝🏽

Successful people know that perfect doesn't exist - but that consistent efforts compound over time.

They reflect, reassess, and make the necessary changes to try and get it right next time 🦋

This can be you too.

Stop trying to jump the gun and nail everything at once. Choose a couple of things you want to focus on at a time and build from there.

And if you need help and guidance on where to start and what to do, coaches like want to see you succeed and will help you achieve your goals.

So if you want to get back on track with your health and fitness goals, I have in person and online coaching spots available ❤️‍🔥 Shoot me a DM "CONSISTENCY" and let's discuss a strategy that will work for you ⚡️

01/05/2024

I'm guilty of doing all of these at some point.

We are ALL guilty of it.

But that doesn't mean we cannot learn, and grow from our mistakes ❤️‍🔥

If you find that you're still doing some of these, or finding trouble knowing where to start, my DMs are open and I have coaching spots with your name on it 😉

Stop thinking one day. Let's start day one, together 🦋

28/04/2024

Who needs balance when you can be tired and burnt out instead? 🫠

One thing that really grinds my gears is when people think they're not training enough when the issue isn't their training.

It's usually either their nutrition doesn't align with their goals, or they're not allowing their body to recovery.

But hey, if you're a fan of persistent muscle soreness, disrupted sleep patterns, and mood swings, then overtraining might just be the perfect fit for you 🤩

However, I highly doubt you're a fan of those.

But if you're still not convinced, do you want to have a weakened immune system and get injury after injury👀

Overtraining can make those dreams a reality!

Who needs a functional body anyway? 🥲

So, if you're ready to bid farewell to your motivation and wave hello to burnout city, then step right up 🤡

But if you're ready train with with a balanced approach to your lifestyle, I got you sorted.

Life's too short to be spending all your free time in the gym.

If you're finding that you keep needing to train more and are not happy with your progress, why not shoot me a DM "LIFESTYLE" and let's look about how working together can get you the results you're after ❤️‍🔥

24/04/2024

You are not lazy for prioritising recovery.

Recovery isn’t just downtime - it’s the foundation of progress 🤝🏽

Yes, pushing hard is essential, but so is giving your body the time to rebuild and grow stronger 💪🏽

Recovery does many things:
✅ Allows muscle fibres to repair
✅ Prevents burnout
✅ Reduces the risk of injury
✅ Reduces fatigue
✅ Allows your body to perform at its peak.

So if you haven't had a rest day in the last 7 days, I demand you to take one today. No exceptions xo

22/04/2024

In 2 years I'm supposed to be bound to a wheelchair for the rest of my life.

Imagine hearing that your first year out of school when you were supposed to be living the best years of your life? 😓

But that's exactly what happened to me.

And my early 20's were probably the worst years of my life.

❌ Partying? Couldn't do it.
❌ Hanging out with friends? "Sorry, can't get out of bed today."
❌ Being able to bend or stand up straight? Only if I had Endone and Tramadol in my system.

So if you think I'm one of those coaches who is a coach because they 'lived and breathed' fitness from the day they came out of the womb, or one of those coaches who had a massive weight loss transformation so they want to help you too - I'm not 🤷🏻‍♀️

Yes, I have gone through a weight loss transformation. But that is so far from why I decided to dedicate my life to helping others.

I do this because I understand how IMPORTANT functionality is. How important it is to be healthy to live a quality life.

I'm a coach because I know what it's like to lose something we all take for granted. I'm one of the lucky ones who were able to get it back. But I have worked damn hard to get where I am.

So if you want to know why I'm so passionate about fitness, it's not because I can fit into little dresses. It's because I can be independent again and live a quality life ⚡️

So if you want to improve your quality of life, I have coaching spots available! Send me a DM "STRENGTH" and let's have a chat ❤️‍🔥

17/04/2024

Here’s something you need to know.

You’re going to be hungry while dieting. You shouldn’t expect otherwise.

That’s kind of one of the sacrifices you need to make to lose weight 🥲

But in saying this, being in a deficit is a balancing act. You want to feel the hunger, but you don’t want to be starving as though you haven’t eaten for days.

I know a lot of girls when dieting go to extremes and reduce their calories to ridiculous levels 😬

But what if I told you you don’t need to do that?

Because you don’t. You do not need to starve yourself to lose weight. You SHOULDN’T be starving yourself to lose weight.

Not only can this cause you to binge eat and cause metabolic distress, you will undoubtedly lose muscle mass and your performance in the gym will turn to sh*t.

So not only will you be saying bye to fat, but you’ll be saying bye to those gains you’ve spent hours working on 🫠

So if you want to go into a realistic calorie deficit and feel as full as possible, here’s what you need to do:

✅ Prioritise your protein 🥩
✅ Increase your fibre 🥦🍉 - so bulk up your meals with veggies & fruit

If you do this, you probably won't hate dieting as much 🤝🏽

Not sure how to plan your meals while in a deficit whilst maintaining or gaining muscle? Shoot me a DM “TRAIN” to know more about how I can help with personalised coaching ❤️‍🔥

15/04/2024

My Holly girl, what an incredible transformation ❤️‍🔥

But guess what? I’m not here to talk to you about Holly’s physical changes.

Holly and I have been working together on her nutrition and lifestyle habits for only a short period of time (12 weeks!) and when I tell you she did a complete 180, she REALLY flipped the switch ⚡️

When Holly reached out to me, she was in a bad headspace and felt lost without any direction - but knew that she wanted to make a change and lose some weight.

I let her join my team on the condition that we focus on her mental health first and foremost and establish how to slowly incorporate healthier lifestyle habits. And the reason why I said this is because your mental health is the foundation for everything 🦋

I knew that if we went straight into a dieting phase together in the headspace that was in when she reached out to me, it could be detrimental to her relationship with food.

So instead, I got Holly to work through a checklist of what she needed to do each day to improve her lifestyle and health choices. And just by focusing on building up on healthy habits week by week and journaling on a regular basis, not only did she lose weight without weighing her food, but she is also in a healthy headspace!

Your transformation in such a short period of time is so inspiring, Holly. I am so proud of you for putting your health first and doing more of what makes YOU happy. Although I am proud of your physical transformation, your mental health transformation is what makes me the most proud 🥹

I cannot wait to see what the future holds for us ❤️‍🔥

LFG 🤝🏽

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Tuesday	06:00 - 18:00
Wednesday	06:00 - 18:00
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Friday	06:00 - 18:00
Saturday	06:00 - 18:00

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