http://www.THISFITMUM.com/coaching

thisfitmum, West Mersea (2026)

14/01/2026

LOW-CAL TERIYAKI CHICKEN & RICE 🍗🍚
Easy high-protein meal prep that actually tastes good.

This is one of those throw it all together recipes that’s perfect for busy weeks. Homemade teriyaki glaze, loads of volume, minimal calories, maximum flavour.

Makes 6 meal preps 🙌🏼

Swipe through the carousel for the method 👆
But here’s what you need to know 👇

• Dice chicken and fry in a hot non-stick pan
• Simmer the teriyaki sauce separately until thick and glossy
• Pour it over the chicken and let it go sticky
• Add your veg, cook until just tender
• Serve with fluffy rice

Rice hack (save this):
1 cup rice : 1½ cups water - mix
Bring to the boil, lid on, turn down low
DO NOT stir, DO NOT touch
10 minutes, then rest with the lid on

Perfect every time.

Sauce tip:
I use xanthan gum to thicken the glaze, but you can swap this for cornflour if that’s what you’ve got. Both work.

Per meal (approx):
335 kcal
38g protein
Low fat, Low Cal, Lower Sugar, Homemade, Wholefoods

This keeps 4–5 days in the fridge and is ideal if you want quick lunches without living on beige food. Guidelines in the UK say you shouldn’t store rice so legally I suggest making up a fresh batch each time … I personally have never died 🤣

Full recipe is in the caption and for loads more Fit Mum meal preps, find my cookbooks here https://www.thisfitmum.com/cookbook 💛

13/01/2026

If you’re searching for a super hack…you’re probably falling for the marketing trap.

The truth isn’t sexy and it’s not new… it’s just science.

Real results come from doing the same simple things, every day, for long enough that they stop feeling like effort and start feeling normal.

Just consistency on repeat.

What actually works:
• balanced meals made from whole foods
• protein at every meal
• progressing the same exercises over time
• prioritising nutrients, vitamins and sleep
• moving your body daily

Stop waiting for someone with a special magic trick to come fix you… be your own damn magician ✨

13/01/2026

Want an upper body workout to help build feminine shape?

Do this 👇

Rinse and repeat this workout with progressive overload over the next 6 months, paired with the right nutrition the results will be insane.

➡️ Cable Pull Over
➡️ Pull up or Lat Pull Down
➡️ Cable or Dumbell Row
➡️ Shoulder Press
➡️ Lat Raise
➡️ Bicep Curl
➡️ Tricep Extension
➡️ Incline Press

Prioritising back & shoulder movements whilst balancing with a chest movement.

Busy mum? Only have 30 minutes? Split the workout in half and do over two sessions.

Perfect for the gym, ideal for home and the same principles applies… progression. Work on gradually making workouts
harder over time by increasing
weight, reps, or tempo to
drive muscle growth.

👉 Follow for more exercise inspiration & tips

11/01/2026

This one thing is stopping so many of you from seeing fat loss results…

In fact I would put money on it, if this is something you do, this time next year you will still look the same as you do now.

Tracking how many calories you’re burning in a workout.

If you’re tracking how may calories you’re burning in a workout, that’s because you’re trying to lose fat through exercise, and exercise isn’t a great tool for fat loss.

One Lindor ball is 85 calories … that will take you about 15 minutes to ‘run off’

And who stops at eating one

So by the time you’ve eaten … probably at least 4, you have to go and run for an hour to ‘burn off the calories you’ve consumed’

And by the way if you’re doing high intensity cardio for long periods of time that will just spike your hunger hormones so you’ll be hungrier and probably eat more anyway!

Smart watches are also pretty bad at estimating calories burned and it creates a very toxic relationship with food.

If you’re trying to lose fat this is a nutritional priority. If you want to eat some chocolate, fit it into your calorie goals, and if you go over, just steel a few calories from tomorrow.

So stop worrying about calories burned, drop me a follow and let’s actually make some real progress.

11/01/2026

This month’s period has been brutal. Heavy. Crampy. Exhausting…The kind where you feel permanently drained and just off.

Most people’s response would be to grab some pain killers & veg out on the sofa, and it used to be my response to until I learnt the power of nutrition.

So instead of trying to fight my body… I tried to work with it and fed it nutrients to support my body:

🥩 Steak for haem iron and protein, to replace what I’m losing.
🥚 Eggs for protein, healthy fats and micronutrients that support hormone signalling and recovery.
🥔 Potatoe for carbs and potassium for energy but also to help keep my blood sugar stable and helping cramps.
🥑 Avocado for healthy fats and magnesium supporting inflammation and cramps
🍅 Tomatoes and 🍓strawberries for antioxidants and vitamin C to help inflammation and iron absorption.

Nothing fancy. Just real food doing a real job. And actually it was banging 😋

This is what listening to your body actually looks like. Not restriction. Not “being good”. Just responding to what it needs in that moment.

Cycle syncing doesn’t mean we all eat, train or rest the same way and it definitely doesn’t mean your body will feel identical every month. It’s about understanding your cycle, noticing the patterns, and adjusting nutrition, movement and rest as things change.

When you work with your body instead of fighting it, you stop just surviving your cycle… and start thriving.

———-

➡️ Ready to start working with your body instead of fighting it?
➡️ Ready to commit to long-term habits instead of circling round in quick fixes?
➡️ Want to focus on building strength and a toned body instead of worrying about numbers on the scales?

Dm me ‘THRIVE’ for more information on my coaching support and let’s make some real progress.

———-

06/01/2026

These are dangerously good… and honestly way too easy to make.

📕 Get my cook books - 🔗 https://www.thisfitmum.com/cookbook

If you’re fed up with shop-bought protein bars and want to make homemade protein bars with whole ingredients, these are for you.

No weird additives. No ultra-processed nonsense. Just high protein snack bars you can batch bake in under 30 minutes.

Each bar has 15g protein & tastes like cookie dough 👀

Makes 12 protein bars

Ingredients 👩🏼‍🍳
80g oats
200g nut butter
160ml maple syrup
140g protein powder
230g mashed banana
1 tsp baking powder
80g dark chocolate chips

Topping
40g dark chocolate
4g coconut oil

I used cookies & cream vegan wondershake (use code Thisfitmum for discount)

Method
Mix
Bake at 180°C for 18–22 minutes.
Top with melted dark chocolate + coconut oil.

And enjoy a healthier sweet treat that will also help you hit your protein goals 🙌🏼

➕ Follow me for high-protein recipes that don’t taste like “diet food”.

01/01/2026

You don’t need to have everything figured out for 2026. You just need a few tiny habits you can repeat on messy, busy, real-life days.

What one are you choosing? Commit to it by commenting it below ⬇️

*Health*
1. Drink a full glass of water before caffeine
2. Eat 30g protein at your first meal
3. Leave your vitamins by your bedside
4. Add veg to each meal
5. Go outside once daily, even for 2 minutes

*Fitness*
6. Change into workout clothes even if you don’t train
7. Walk for 10 minutes after main meals
8. Stretch while the kettle boils
9. Do 1 set instead of skipping the workout
10. Take the stairs not the lift

*Time management*
11. Track your food for tomorrow before bed
12. Block out time at the weekend for meal prep
13. Put a time limit on your phone apps
14. Create a brain dump shortcut on your phone home screen
15. Protect your time by saying “no” more

*Mum life balance*
16. Accept that housework will always need doing and prioritise health first
17. Do a 10-minute evening reset and include the family
18. Leave your phone in another room while getting ready
19. Sit down to eat one meal with no distractions
20. Stop apologising for needing time

*Sleep & recovery*
21. Set a screen lock on your phone one hour before bed
22. Read one chapter before sleeping
23. Take magnesium glycinate
24. Avoid caffeine 8 hours before bed
25. Aim for the same wake-up time daily

Pick one or two micro habits.
Do it most days.
Let that be enough 🤍

Tiny habits done daily build big results. 💕

31/12/2025

Didn’t want to do it… did it anyway 🙌🏼

Every time my mood says nah, the post-workout feeling proves it wrong.
Not motivated. Just showed up. And that’s usually where the magic happens.

Scruffy bun
Comfy gym fit
Lifting damn hard
Mindset instantly better

This is your reminder that you don’t need motivation … You just need to start. I promise you will be grateful you did ❤️

Gym fit from because if I’m going to drag myself in, I’m doing it comfy 😌💪🏼

30/12/2025

Crispy Beef Noodles Fakeaway 🍜🔥
High-protein, quick & perfect for busy mums or meal prep

Made with leftover slow-cooked beef brisket (fat trimmed) or swap for lean beef mince if that’s what you’ve got

Better than a takeaway & ready fast 🙌🏼

Serves 3
465 calories | 44g protein per serving

Ingredients ⬇️
450g cooked beef brisket, shredded & fat trimmed
225g fresh rice noodles
200g bean sprouts
150g mushrooms
1 large pepper
1 medium onion
4 spring onions
1 tbsp sesame oil
2 tbsp dark soy sauce
1 tbsp light soy sauce
200ml hot beef stock
½ tsp pepper
½ tsp garlic paste
½ tsp ginger paste
Optional chilli flakes or chilli oil

High-protein fakeaway meals that actually keep you full & support fat loss

👉🏼 More easy family meals + my slow-cooked beef brisket recipe in my cookbook
https://www.thisfitmum.com/cookbook

30/12/2025

Don’t compare your behind the scenes to someone else’s highlight reel. If your year doesn’t look like a montage right now, it’s probably because you’re living it, not performing it. Real life is messy, unfiltered and very rarely camera-ready and that’s normal ❤️

End-of-year posts can mess with your head if you forget this. What you see online is edited, cropped and filtered. Real life doesn’t need a highlight reel.

thisfitmum

14/01/2026

13/01/2026

13/01/2026

11/01/2026

11/01/2026

06/01/2026

01/01/2026

31/12/2025

30/12/2025

30/12/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share