Fit By Dori - Online Coaching (2026)

28/01/2025

My beautiful postpartum mum’s transformation over the past 12 weeks has been incredible🤩

After giving birth, every day is a new challenge, especially for someone with their first baby. It’s a completely new world, where maintaining a regular routine and structure can feel impossible. You never know what the next day will bring—unexpected illnesses, teething, and many other challenges that need full attention. This often results in skipped meals, sleepless nights, and caring for the baby 24/7.

But despite these obstacles, progress is possible!

It takes hard work, discipline, resilience, and most importantly, consistency.

As I always say: you need a plan in place, even if life changes daily. Focus on controlling what you can control, and don’t stress over the things that are out of your hands. Learning to adjust and adapt when life throws challenges your way is key—don’t give up at the first setback!

My client did just that, and after only 12 weeks of working together, she is not only back to her pre-pregnancy weight but even lower! Her body composition has improved steadily as we reintroduced weight training (3 times per week) and focused on proper nutrition. Since she’s still breastfeeding, we’ve ensured her diet provides the nutrients her body needs for both recovery and milk production.

Through our regular check-ins and open communication, she keeps me updated on every detail of her days. This allows me to create tailored solutions for specific challenges and make adjustments when necessary.

While it’s essential to give your baby all the time and care they need, it’s equally important to prioritise yourself and your health. Taking care of your own body allows you to show up as your best self—for both you and your baby.

22/01/2025

If you are someone who struggles to hit your daily protein target, this video is for you! 😉

12/12/2024

Everyone share it every year, and by now, you all know what to do if you want to stay on track with your training and nutrition😌☝🏼If you’re new to this and need some good advice, feel free to refer back to my posts from previous yearsI wanted to share this post early, before Christmas, to remind you not to set unrealistic goals or expectations for the holiday season!It’s common to set strict boundaries, especially if you’re on a weight loss journey. But often, these goals can be hard to stick to, leading to frustration and disappointment—and that can ruin your holiday joy.Instead, allow yourself some balance. You don’t need to go all out every day, but give yourself time to relax and enjoy what truly makes you happy.Remember❗️ No one gets out of shape between Christmas and New Year—it’s about what you do from New Year to the next Christmas! 😉

05/09/2024

Food quality and preferences matter! ☝🏼

Diets based on highly palatable and processed foods significantly influence physiological responses, primarily by disrupting normal hunger and satiety mechanisms and altering energy balance, leading to obesity and metabolic disorders. Therefore, adhering to a calorie deficit won’t be manageable for too long.

Not only will you find yourself feeling less energetic due to poor nutritional content, making you hungry even sooner, but these foods, often rich in fats and sugars, activate reward pathways in the brain, particularly the dopaminergic system, which encourages overconsumption despite the body’s actual energy needs.

This hedonic eating behaviour overrides homeostatic controls, leading to increased calorie intake.

Additionally, a diet low in protein fails to activate the same level of satiety signals as the other option, a protein-rich diet, causing you to eat more to achieve a sense of fullness.

The combination of these factors can result in chronic overeating, weight gain, and an increased risk of developing insulin resistance, type 2 diabetes, and cardiovascular diseases.

Additionally, these kinds of diets may impair gut health by altering the gut microbiome, leading to inflammation and further exacerbating metabolic dysfunction.

While occasionally having foods from the left side is fine, and sometimes necessary for maintaining mental and emotional health and a good relationship with food through practicing unconditional permission to eat and living without restrictions, having them too often and basing your diet mostly on these highly palatable foods may cause many health issues in the long run.

YOU DON’T HAVE TO ELIMINATE ALL THESE FOODS FROM YOUR DIET, BUT TRY TO FIND THE BALANCE.

CONSUMING EVERYTHING IN MODERATION IN LINE WITH YOUR GOALS IS THE KEY TO SUCCESS.

Ps. I put the coffee there for comparison to see how coffee can differ from another coffee.

03/09/2024

Your fitness journey starts with setting your goals and expectations.

But are you aware of what you truly want to achieve?

Maybe you think that
🤔you want a six pack
🤔you want to get shredded
🤔you want to be the thinnest ever

Everyone wants to look like those fitness influencers you see on social media.

Most people seek a six pack to make themselves happy, but not many realise how much happiness they might need to give up to achieve one.

Many of us are not genetically gifted, and even if you attain that six pack, you will realise the numerous sacrifices you had to make to get there and the many more required to maintain it!

Then you might realise that this is not what you truly want.

You want balance, you want to feel better, you want less guilt, you want to get strong and you want better self-esteem.

Without the right goals, it’s difficult to make progress.

I’ve been there too. I started competing to achieve a body I had never had before.

I reached it—not just once, but several times.

Was I happy? Yes, at the first time, because I got it, but then I realised it wasn’t what I truly wanted.

I didn’t have a social life, I couldn’t enjoy holidays as I normally do, it wasn’t healthy and it wasn’t manageable year-round.

I want to look good and feel good in my body, but to feel healthy and function properly, my body requires a higher body fat percentage where I never have shredded abs. And I’ve accepted that!

Many of us can become conditioned to think we want something that we don’t. Competing taught me a lot and I don’t regret it for a minute.

But, once you realise what you truly want, you will fall in love with the process, and that’s how you will make the best progress.

🤍

16/08/2024

Fat loss occurs when there is a negative energy balance➡️ Calories in < Calories out —— If you’re not losing body fat, you are not in a calorie deficit. —— However, before reducing your calories, there are some things that you should consider! —— 😉Stay consistent, and nail the basics! ——

18/07/2024

❌ What People Think They Need:

- Endless cardio sessions 🏃‍♂️:
While cardio can help, relying solely on it isn’t sustainable or effective, puts extra stress on the body, increases cortisol levels and can hinder weight loss.

- Burning all the calories with exercise 🔥:
Over-exercising can lead to burnout and injury, plus the amount of calories that you can burn with exercise is very little, focusing more on staying active throughout the whole day has better benefits

- Starving themselves to hit a calorie deficit ❌: Extreme calorie restriction can slow your metabolism and lead to muscle loss.

- Relying on fat burners and fancy supplements 💊:
These aren’t magic pills. Fat burner supplements are not proven to make any extra benefits on fat loss. Supplements can’t replace proper diet and exercise, as their name suggests they only supplement your diet.

✅ What They Really Need:

- Having a solid structure and planning ahead 📅:
Planning meals and workouts helps to stay accountable, maintain consistency and track progress.

- Eating adequate amounts of protein 🍗:
Protein supports muscle growth and retention, and keeps you feeling full longer.

- Weight training for that muscle gain 💪:
Building muscle boosts your metabolism and improves body composition, and helps to achieve that “toned” look 😉

- Consistency, consistency, consistency! 🗓️:
Routine and regular habits lead to sustainable results over time.

22/06/2024

Laci, a 34-year-old vegetarian client, and I have worked together for 6 months.

He has hyperthyroidism and always struggled to put on weight. In the past, he was a dancer and a regular gym-goer, always active but unable to reach his ideal body shape due to a lack of proper nutrition and training principles.

With hyperthyroidism, his metabolic rate is very high, requiring him to consume more calories than a typical person. Eating that much can be just as challenging as eating low calories while cutting.

Through the months, we corrected his nutrition and training, applying all necessary principles for progression. We monitored his progress with weekly check-ins and adjusted plans when necessary.

The result is a gain of over 8kg of lean muscle tissue, and Laci now finally has the body he is happy with. 😉

28/05/2024

Don’t confuse general fitness with bodybuilding! These are two completely different things.

Bodybuilding is a sport that requires extreme measures. There is no balance in bodybuilding. However, general fitness, or being fit for life, is based on balance.

Social media is a very bad influence nowadays, with many girls competing in bodybuilding shows, making “general” people want to do the same or look like those athletes and fitness influencers while living a “normal” life.

Most people are not built for bodybuilding, just like most people are not built for football or gymnastics. This applies not just physically but mentally as well. We are all different!

Most of the competitor girls and fitness influencers achieved their bodies by going through extreme circumstances. Most of them are not naturally that lean, and such a body couldn’t be maintained for a long period. Many of those girls struggle with health issues, unbalanced hormones, and more.

If you don’t have a naturally lean body composition, your body will never be able to maintain a very lean and defined physique under healthy circumstances.

Instead of constantly stressing your body by being in a deficit and comparing yourself to others, try to accept that you feel well, you are fueling your body properly, you are strong, and you function in a healthy state.

Try to focus more on your training, implement structure and good habits to BUILD the body that you want to see in the mirror. Trust me, it won’t happen if you are in a calorie deficit most of your life!

FYI
When I’m competing, my body weight goes down to the 50s. However, my body doesn’t like to be in that state. In the past few years of competitive seasons, I learned that when my body feels the best, it is around 63-65kg, when I have stomach rolls and cellulite! I would be lying if I said I like my body every day in that state. Of course not! But this is what social media and “modern life norms” do to us. However, I like feeling strong, making improvements in my training, building muscles, not restricting my body, and enjoying food and socialising!

09/05/2024

This is a good example of how your balanced plate should look!

It doesn’t matter what your fitness goal is; when it comes to diet, your aim should always be to fuel the body adequately!

This doesn’t happen differently in a calorie deficit when the goal is to lose body fat. We will eat fewer calories and less food, of course, but we still have to aim for managing a balance and not cutting out exact foods and food groups.

When your body is in a calorie deficit (you eat fewer calories than your body uses) and you don’t fuel your body with enough energy, sooner or later you will feel hungry. It’s a normal physiological reaction to an energy deficit. Some people feel it more than others; we are all different.

So, in managing hunger in a deficit, the best thing you can do is to choose meals that are more filling.

My tips to help manage hunger in a deficit:

1. Base your diet mostly on whole food sources that have better nutritional content than processed foods and try to limit highly processed ones.

2. Plan your meals, timings, and try to leave similar gaps between meals.

3. Several studies show that eating fewer, larger meals with good nutritional content helps you feel full longer than smaller meals more times throughout the day.

4. Eat protein with every meal. Try to add at least 20-30g of protein (based on the number of feedings you have a day). The more protein you add, the more filling the meal is. Protein has a higher satiating effect than carbs and fat.

5. Volume is everything! Add volume to your meals by filling your plate with lots of veggies! They provide micronutrients, contain carbs (but much less than other sources), and have a high fiber content, making their absorption incomplete. You can trick your brain by eating bigger meals with lower calories.

6. Choose carb sources that are more filling. My favorite ‘diet’ carbs are potatoes; they have a high satiating effect and more volume than other carbs.

7. Don’t forget to include fat sources in your meals. Fats are essential for hormonal functions and the absorption of fat-soluble vitamins. So even if you are in a deficit, don’t cut them out completely! Try to choose ‘good’ fat sources like mono- or polyunsaturated fat sources, e.g., olive oil, nuts, or avocado. But there’s nothing wrong with choosing fatty meats and dairy either.

8.Add flavor to your meal! Use spices and make sauces for your food! You don’t have to cut out these things just because they have been flagged as 'bad'. As long as you can stay within your calorie target, you are fine. Moderation is the key.
But, don’t forget that sauces and dressings can contain higher calories, so it's best if you can make your own.

07/05/2024

Don’t forget, you always get out what you put into your work..

If you only give 50%, don’t expect to get 100%

However, there’s nothing wrong with putting in only 50% if you don’t have more in the tank..

But then, don’t complain about why your journey takes longer than someone else’s..

Be patient, consistent and show up every day!

05/05/2024

5️⃣Reasons Why Your 🍑 Is Not Growing:

1️⃣Not Eating Enough Protein: The amount of protein you consume is crucial for muscle building. If you consume less protein than necessary for muscle protein synthesis, your muscles won’t grow.

2️⃣Constantly Being in a Calorie Deficit: While it’s possible to build muscle in a calorie deficit under certain conditions, not getting enough calories to function properly can significantly impact stress levels, sleep, and recovery. Additionally, diets are often lacking in essential nutrients, vitamins, and minerals, affecting bodily functions. This state is not ideal for muscle growth, and eventually, you may also struggle to maintain your muscles. Your body needs fuel to have enough energy for intense training and to create an optimal environment for muscle recovery.

3️⃣Not Having a Plan: Proper muscle development requires the application of progressive overload over time in your training. This means having a plan with specific exercises, logging your sessions, and gradually increasing the intensity of those exercises week by week to get stronger. If you do random exercises every time you hit the gym, you won’t achieve the results you desire.

4️⃣Not Training Hard Enough: Training intensity is key to building muscle. The Gluteus Maximus is the largest muscle in the body and needs significant stimulus to grow. If you don’t use enough resistance or stop when it starts to hurt, then your glutes won’t grow. It’s essential to train as hard as possible, while still maintaining good form and technique, to encourage muscle growth.

5️⃣Lack of Patience: Muscle building is a slow and steady process, requiring immense patience. While fat loss can be relatively quick, muscle building takes much longer. Newbie gains can be exciting, but as you become more experienced in training, progress tends to slow down. This process is especially slower for women compared to men.

The above is true for any other muscle group!

If you wanna have a ‘toned body’ you need to have muscles!

Muscles give the shape of your body!

Don’t forget this 😉

Fit By Dori - Online Coaching

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