Mel Fury Pro Bikini World Champion

“How do I get a bum like yours?” 🍑

Well… it’s definitely not by sitting on it 😅

Train lower body at least twice a week, with a minimum of 3 glute-focused exercises each session or 12–20 quality working sets per week for glutes.

And train with INTENT.

Don’t just throw weight around trying to lift the heaviest in the room. Focus on engaging the muscle, creating strong neuromuscular connection and generating real mechanical tension through controlled reps.

Growth comes from:
🔥 Progressive overload
🍽️ Proper nutrition to refuel and recover
😴 Enough rest to actually build muscle

The gym provides the stimulus… but the results come from the combination of training, recovery and consistency.

Glutes aren’t built overnight — they’re built rep by rep. 👊

Comment “GLUTES” if you want to know how to build a b***y

From coaching clients and posing sessions to my own training, dog walks and everything in between… fueling my body matters 💪🏼

And it’s exactly what I teach my clients too — stay consistent with your nutrition so you can perform at your best.

Grateful for meals that are ready when I am — high protein, nutritionally balanced, and no time wasted in the kitchen.

Less cooking. Less washing. More energy to train, recover, and show up at my best 🔥

Order at www.food4fitness.com.au
Discount code: MELFURY10

What does an ANB PRO Fitness Model eat in a day?

Keeping my nutrition consistent is easy with Food 4 Fitness.

makes meal prepping much easier with no mess, no fuss AND these nutritious meals are delivered straight to my door.

Here’s an example of what I eat in a day

Meal 1 F4F Lean egg bake 220kcal
Meal 2 F4F meal Chicken Breast souvlaki seasoning with sweet potato mash and greens 434kcal
Meal 3 Yoghurt, fruit & nuts snack 300-320kcal
Meal 4 F4F meal Chilli Con Carne with rice 417kcal

This 1400kcal would be perfect when I’m eating in a deficit, so for maintenance calories I would definitely be adding more carbs to my customised meals as well as an extra snack between my breakfast and lunch to bump me up to 1800-2000kcal.

Perfect to meet the demands of daily life and my training routine!

Order at www.food4fitness.com.au
Discount code: MELFURY10

Do you wish you would spend less time in the kitchen?
Cooking? Cleaning? Meal prepping? 🥱

Food4Fitness saves you time by doing all that for you!
AND what’s even more exciting 🤩 is that their meals are nutritionally balanced, fresh and delicious without the extra preservatives that you’ll find 🔍in supermarket meal preps 👌🏼

Their chef made meals support daily energy requirements and your health goals 💪🏼

Order at www.food4fitness.com.au
Discount code: MELFURY10

You’re not inconsistent.
You’re just operating without standards

You think you’re inconsistent.

But the truth?
You’ve never set a clear standard to follow.

No defined training days.
No non-negotiables.
No structure to hold you accountable.

So every week becomes:
“I’ll try again.”

Consistency isn’t something you “find.”
It’s something you build through standards.

No standards = no consistency.
It’s that simple.

Comment “STANDARD” if you’re ready to raise yours.


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Your reset is waiting in Phuket. 🌴

10 days away from the noise of everyday life.
Training, wellness, sunshine and connection with incredible women.

This retreat is designed to help you:
✔ Rebuild confidence
✔ Strengthen your body
✔ Reset your mindset
✔ Learn sustainable fitness habits

No extreme fitness level required — just the willingness to show up for yourself.

✨ June 18 - 28, 2026
📍 Phuket, Thailand
⚡ Limited spots available

Comment PHUKET or send a DM to receive the full retreat info pack.

A little about me 💁🏽‍♀️

Where should you start on your fitness journey?

Starting a health and fitness journey can feel overwhelming, but taking small, manageable steps can make it achievable.

How do you know where you are going if you don’t have your start point? Here are some simple ways to track progress if your overall goal is weight loss or improving muscle tone.

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