Helena Fitness & Nutrition

Hard to believe it's been a year since I lost my sister, Emma. Here we are at our first Arnold Sports Festival together. I'd only been training about a year by this point but she was already my biggest fan. She gave me confidence and believed in me when I didn't. I wouldn’t be half the woman/barbarian I am today without her.

She was always there to remind me that as an adult there is absolutely nothing stopping me buying a whole birthday cake any time I want. So thank you, Emma, as many have been eaten in your name. 🥲

I cannot express how heavy this grief feels. I still find so much joy in life but that weight is always there on my shoulders. (Might be the secret to my capped delts...)

Poor taste jokes aside...

I might have lost my sister, but I've gained many new friends and opportunities, and I'm still grateful for every moment I had with her. I’ll keep doing my best to make her proud.

A huge thank you to all the ladies at . You've become my surrogate sisters and I couldn't be more grateful for the support. Thank you for the hugs, the love, the patience, and dealing with me even when I'm a snotty, blubbering mess.









Special shoutout to and for being there for me, too.

And ofc thank you to all my gym bros and everyone else who has helped me this past year - or ever, for that matter. I've had enough of tagging people tho, tehehee, but you know who you are, so thank you. I appreciate you all.

And Emma... if you're somehow reading this - God, I fu***ng miss you. You'd appreciate my awful pun, too.

Yippee Ki Yay, mo********er.

Being ill is a great way to cut some fluff /s #armpump #biceps #armday #bouldershoulders #fortitudefitness #gym #fitness #flex #quads #muscles

Before and after @archie._pl tried to help me with my wang shoulder 😂 Reps aren't consistent, annoyingly, and camera angle changed a bit, but you can see my right pulls/drops more than my left. I've always had issues with my right side from an old rotator cuff injury, but filming has now shown me how drastic the difference is. 🫠 I need to relearn what pulling evenly feels like. I usually do single arm pulldowns to fix my imbalances, but now going back to these, I wonder if that's been counterproductive. Even tho I feel like I'm retracting and leading with my lats, you can see my upper back just DOMINATES, RAWRGH. 😈 #gym #gymlife #fitness #fortitudefitness #backday #backmuscles #muscles

Sorry, not sorry - too proud of the b***y pump not to post it. #glutegains #legday #gym #fitness

Couldn't decide which clip I prefer, so have both 💩 #gym #fortitudefitness #quads #legday

Here's me bending over and then I happened to do some shrugs, pretty sure this is how insta works. 🤷‍♀️ shout out to my lil leg wiggle to click my hip 😂 #gym #gymrat #fortitudefitness

16mo difference. Any excuse to post my ass on insta. 😉 Might not be the fastest but this is good progress for me: I get a lot of hip pain, my tendons often rub, snap and catch on the bone, it's painful and awkward when they seize up. I'm often seen wriggling around trying to release them. 😂 I had physio years before I started training but it's likely something I'll live with.

When I first started gym 3 years ago, it was almost impossible to go at a good intensity on legs. I substituted intensity with volume, my hips responded well but progress was slow. In the last year I've managed to go at a much higher intensity. Probably seen more growth in the last 8mo than I have all 3 years of my gym journey, and I'd probably put that down to the Smith machine. Bulgarian Split Squats, Good Mornings and Hip Thrusts are my go-to leg exercises, I usually cycle through variations of these and add in isolation work.

Obviously I recommend my clients seek a healthcare professional for any injuries or issues like this, but if deemed safe to exercise, I like to think there's always a way around lil barriers we might have. It might take us a lil longer or be a bit more awkward but we can keep trying. 😊

I have more comparison pics including one from when I very first started training so I'll post that too at some point. The journey isn't over yet.

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