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The Fit Femme - By Poppy, Portsmouth (2026)

25/09/2025

it’s been officially a YEAR since the first video and wow…
30 lbs down. after one of the hardest breakups i’ve ever been through, i honestly didn’t recognise myself. i was overeating, hiding from the gym, stuck in my feelings and thinking i’d never feel good in my own skin again. but slowly, choice by choice, i started to build myself back. it wasn’t quick and it wasn’t perfect, but i learned that progress doesn’t have to be. one year later i feel stronger, lighter, happier and more myself than i have in a long time. this isn’t just weight loss, it’s healing. proof that even when you feel broken, you can still rebuild.

06/09/2025

Why sleep is the secret you are ignoring 😴✨

We always talk about food and workouts, but sleep is where your body actually recovers. When you do not get enough, your cravings go up, your energy crashes, and fat loss feels ten times harder.

Good sleep helps balance hormones, keeps your mood steady, and gives you the strength to show up in your workouts. Aim for seven to eight hours if you can. Make your room dark, put your phone down earlier, and try winding down with a book or stretch.

Better sleep makes everything else easier. It is the habit that holds the others together.

😴

29/08/2025

Why water matters more than you think 💧✨

Most of us know we should drink more water, but we underestimate just how much it impacts fat loss and overall health.

When you are dehydrated your body can mistake thirst for hunger, which leads to extra snacking. Water also helps your digestion, supports your joints, and makes your workouts feel easier. Even mild dehydration can leave you feeling tired, sluggish, and foggy.

A good rule of thumb is to start your morning with a glass of water before anything else, then keep a bottle with you through the day. Add lemon, cucumber, or berries if you find plain water boring.

Your body is made up of around 60 percent water. Keeping that balance right is one of the simplest but most powerful wellness habits you can have.

💧

27/08/2025

Why strength training matters for women 💪✨

So many women still think cardio is the best way to lose fat, but strength training completely changes the game. When you lift weights, you build muscle. Muscle burns more energy at rest, so your body naturally uses more calories even when you are relaxing on the sofa.

And no, it will not make you bulky 🙅‍♀️ Our hormones do not work that way. What it really does is shape your body, boost fat loss, protect your bones, and make everyday life easier whether it is carrying the shopping or running up the stairs.

For the best results, pair strength training with some cardio instead of relying on cardio alone. Your future self will thank you ❤️

✨

25/08/2025

Why am I always tired even when I “eat healthy”?

Sometimes it’s not just about what you eat, but how balanced your nutrition is. A lot of women (especially mid-life) feel drained because they’re missing key nutrients. Common culprits are:

✨ Iron – low levels = fatigue, brain fog, breathlessness
✨ B12 – supports energy production and nerve health
✨ Protein – keeps blood sugar stable and prevents that mid-afternoon crash
✨ Hydration – even mild dehydration can make you feel wiped out

Eating “healthy” is great, but if your meals are low in variety, your body might still be running on empty.

💡Tip: Build your meals around protein + colour (veg/fruit) + wholegrains, and don’t forget water.

11/08/2025

The science of a calorie deficit🩷

Want to lose fat? It all comes down to one thing: a calorie deficit-but don't worry, it's simpler than it sounds.

What is a calorie deficit?

You're in a calorie deficit when you burn more calories than you consume.
That's when your body uses stored fat for energy = fat loss.
Calories in = food & drink

Everything you eat and drink adds to your total calorie intake.
Calories out = movement + body function
You burn calories through:
✅Basal metabolic rate (BMR) - energy your body needs to stay alive
✅Physical activity - workouts, walking, daily movement
✅Digestion - energy used to process food

How to create a calorie deficit
✅Eat slightly fewer calories than your body needs (around 300-500/day)
Increase daily movement (steps, workouts, staying active)
✅Don't slash calories too low—it backfires by slowing metabolism and increasing hunger
✅Fat loss = consistency over time
It's not about being perfect-it's about being consistent. Even small daily deficits lead to big results over time.

09/08/2025

Why Do We Plateau in Weight Loss?

You’re eating well, moving more, and the weight is coming off… then suddenly, nothing changes. This is called a plateau, and it happens to almost everyone.

Here’s why:

Your body adapts
When you lose weight, your body becomes smaller, which means it burns fewer calories at rest. What worked before might not be enough now.

You might be moving less without realising
As you get lighter or more tired from dieting, your natural movement can drop — things like walking, fidgeting, and even posture.

Your food might have crept up
Over time it’s easy for portion sizes or treats to slowly increase without noticing.

Stress, sleep, and hormones
All of these can affect how your body burns energy and how much water you hold.

What to do when you plateau
• Take a week to focus on maintaining rather than losing
• Increase your movement, especially outside the gym
• Review your food choices and portion sizes
• Prioritise sleep and stress management
• Remember progress is more than the scale — check your measurements, strength, and energy

A plateau doesn’t mean you’ve failed. It means your body has adapted. You just need to give it a new challenge.

09/08/2025

Calories Out — What Your Body Burns Every Day🫠

Fat loss isn’t just about what you eat.
It’s also about what your body uses — this is called calories out.

A lot of people think they need to work out for hours to burn fat, but the truth is, your body is already burning energy all day long.

Here’s where calories out actually come from:

1. Your metabolism at rest
Even when you’re sitting or sleeping, your body is working.
This is called your BMR — your body uses energy to keep you alive. For most people, this is the biggest part of their daily calorie burn.

2. Movement throughout the day
This includes walking, housework, standing, even fidgeting.
It’s called NEAT — and it adds up more than you think.

3. Exercise
This is where workouts come in. Movement like strength training, walking, swimming, or classes helps increase your calorie burn and improves your fitness.

4. Digestion
Yes, your body even burns energy breaking down food. Especially protein.

So if you think your workout is the only thing that matters, think again.
Try to move your body more across the whole day, not just in the gym.

Your body is always working for you. Fat loss happens when you support that process with smart choices, not just hard effort.

07/08/2025

Calories In — Why Eating Less Isn’t Always the Answer🤔

When people think about fat loss, the first thing they try to do is eat less.
But what really matters is the quality of what you’re eating, not just the quantity.

Calories in means the energy you give your body through food.
But your body doesn’t just want calories. It wants nutrients.
If you give it low quality food, you’ll feel tired, hungry, moody and more likely to overeat later.

If you give it good food, your body works better, your cravings go down and your energy goes up.

Focus on meals that are:
• High in protein to keep you full
• Rich in fibre to help digestion
• Balanced with healthy fats and slow carbs
• Packed with colour from fruits and vegetables
• Paired with water to help your body absorb what you eat

It’s not about shrinking your portions.
It’s about choosing foods that help your body feel satisfied and supported.

Eat better, not less. Your body will thank you.

05/08/2025

This Thursday evening I’ll be online for a few hours and my inbox is open to everyone.💞💞

Whether you’ve got questions about fat loss, food, feeling stuck, or just want to chat about where to start — I’ve got you.

No judgement. No pressure. Just real talk and honest answers from someone who gets it.

Message me anytime Thursday evening and I’ll be there.
Ask me anything.

05/08/2025

Why the Scale Can’t Tell You Everything!!!❤️

Most people think getting healthy means just losing weight.
But weight loss and fat loss are two very different things.

Weight loss is simply a drop in your overall body weight. That includes water, fat, muscle — even your dinner. It doesn’t tell you what you’re actually losing.

Fat loss means reducing your body fat while keeping your muscle. This is what changes your body shape, tightens your waist, and boosts your metabolism.

You could weigh the same but look leaner, feel stronger, and be fitter — because fat takes up more space than muscle, but weighs less. That’s why the scale can stay still while your clothes fit better.

Why does this matter?

Because losing muscle can slow your metabolism, make you feel weaker, and even lead to gaining weight back.
But keeping muscle and focusing on fat loss helps:
• Shape your body
• Burn more calories at rest
• Support long-term health and energy

So next time the scales don’t move, don’t panic.
Progress isn’t always a number — sometimes it’s how you feel in your clothes, your strength, your sleep, your mood.

You’re not doing this to be smaller. You’re doing it to be stronger, healthier, and more in tune with your body.

31/07/2025

Why do we even need protein? 👀🍗

It’s not just for gym bros trying to bulk.
Here’s why you — yes, even as a woman who’s not lifting every day — need it too:

✨ Protein = recovery.
After a workout (or even a long walk), your muscles need it to rebuild stronger.

✨ Protein = fullness.
It helps keep you satisfied longer = fewer cravings and less blood sugar chaos.

✨ Protein = body goals.
Whether you want to tone up or just feel tighter, protein supports lean muscle (which = more shape + better metabolism).

✨ Protein = skin, nails, hair.
Yep. Collagen is protein. So if you want that glow… eat your eggs, babes.

👉 How much do you actually need?
Roughly 1.2–2g per kg of bodyweight depending on your goals (and no, that’s not as much as it sounds).

Want easy high-protein snack ideas next? Drop a 💪 and I’ll post ‘em.

’tPunish

The Fit Femme - By Poppy

25/09/2025

06/09/2025

29/08/2025

27/08/2025

25/08/2025

11/08/2025

09/08/2025

09/08/2025

07/08/2025

05/08/2025

05/08/2025

31/07/2025

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