Fit N Nourish

6 months of hard work makes glute growth like this pretty god damn rewarding!!

One of the biggest myths I hear is:
“I want to grow my glutes, but I don’t want to gain body fat.”

Here’s the science.

Building lean muscle requires a sufficient energy supply. If your body doesn’t have enough calories available, it prioritises survival over growth. Muscle protein synthesis is an energy demanding process, meaning if you’re constantly under-fuelling, your body simply doesn’t have the resources to maximise muscle growth.

For Tahia, we gradually increased her intake to 2,725 calories, with 330g of carbohydrates daily. Why? Because carbohydrates are the body’s preferred fuel source for high-quality training. They replenish muscle glycogen, improve performance, increase training volume and intensity and ultimately create the stimulus needed to grow.

Those numbers aren’t magic for ANY female; they’re specific to her.

Every body has a different maintenance intake, training load, metabolism, recovery capacity and energy expenditure. That’s why copying someone else’s macros from Instagram rarely delivers the same results.

We’ve recently transitioned to a flexible dieting approach, which has been a game changer. It allows her to consistently hit the energy targets her body needs while still enjoying the foods she loves, reducing food noise, improving adherence and making the entire process sustainable.

Did she gain a little body fat along the way? Yes.

And that’s completely normal.

You cannot expect your body to build significant amounts of muscle while refusing to give it the energy required to do so. The goal isn’t avoiding all body fat; it’s creating the best environment for lean muscle growth, then making adjustments when the time is right.

Six months later, I’d say her trust in the process paid off. 🍑

If you’re tired of spinning your wheels, under-eating, and wondering why your glutes aren’t growing, stop guessing.

DM me GLUTES or apply for 1:1 coaching, and let’s build a plan based on your body, not someone else’s.

Emma came to me 9 weeks ago with the goal to feel stronger, look more toned and improve her body composition. The scale wasn’t the focus.

THIS is an example of why body composition tells a MUCH bigger story than body weight alone.

We started by finding her true maintenance calories before moving into a mild recomp phase to tighten her physique while maintaining strength and prioritising recovery. From there, we shifted into a more performance-focused approach to build her glutes, increase lean muscle and gradually reduce body fat heading into her Euro summer.

What I love most about this transformation is that it wasn’t achieved through aggressive dieting or chasing the lowest calorie intake possible.

The toned look you see here comes from building muscle, improving training performance, recovering well and staying consistent week after week.

This is why I coach beyond the scale. Weight fluctuates daily due to hydration, hormones, food volume, sodium intake and supplements. What matters is the bigger picture and having a strategy that matches the goal.

So proud of the work you’ve put in, Em. You deserve every Aperol for Euro summer!

Now we reverse, recover and build.

Yes, you can still have a drinks, yes you can still live a normal life whilst being in a fat loss phase. With the right education & structure, this could be you, TOO. 🙂‍↔️🩶

(Head back a couple posts for our recent before/afters) x

Jacinta came to me 9 weeks ago with the goal to build more muscle mass and heal her relationship with food.
We started off by normalising eating patterns and reducing the fear of food to help improve training performance. We have since gradually brought her calories up over 500+ per day, with a stabilised scale weight, stronger and fuller glutes and a more rounded physique.

This is an example of what she eats in a day to fuel for performance as we continue to build towards a growth phase. Food is not the enemy gals, carbs are your best friend if you want to grow your glutes effectively. 

I have loved every minute of this journey and can’t wait to watch this space in phase 2 xx

5 months of consistency, education and adaptation.

Zach and I started this journey with a focus on reducing body fat and building healthier lifestyle habits. Over time, that goal has evolved into something much deeper; supporting lean muscle development, improving performance, and truly understanding what it means to fuel a high energy, high output lifestyle.

What’s been key is not perfection, but application: using a structured meal plan as a foundation, then adjusting intake and food sources through flexible dieting to match training demands, recovery, and daily energy needs while staying within a realistic calorie target.

This is where the mindset shift happens, going from “eating less” to “eating with purpose.”

Building muscle and reshaping body composition is not a quick process. It takes time, consistency, and the willingness to adapt as the body changes. Progress like this is the result of hundreds of small decisions repeated over months, not days.

Proud of the work put in and even more excited about what comes next!! 😇