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Feli Wong

@feliewong

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helping you get stronger, move better, and make fitness fit into real life
@fformlifestyle: CPT | CES, @thebigchillja
the FFORM app + 1:1 consults ⬇️

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I’ve never actually introduced myself here 🙂 so here‘s a little about me:

I’m Feli Wong, a multipotentialite born and raised in Jamaica 🇯🇲

I’m equal parts beach bum and bush wanderer 😌, but I also have a deep appreciation for the finer things in life, and never miss a chance to dress up and link up with friends.

I studied Chemistry at Florida Southern College (go Mocs!) and when I moved back home, I dived into environmental work - from Nuh Dutty Up Jamaica and International Coastal Cleanup, to publishing research on air + water quality. Somewhere along the way, I found myself in marketing too, working with brands like Appleton Estate🥃, Mayberry📈, CB Foods🍗 and more.

Eventually though, I found my true lane in fitness 🤸🏽‍♀️. Movement has been part of my life since childhood - tennis 🎾, water polo 🤽🏽‍♀️, swimming 🏊🏽‍♀️, you name it. So coaching and creating programs that help people move better felt like a natural next step.

One thing I preach daily (in fitness + in life): “It never gets easier, you only get stronger.”

The weight never feels lighter, the burn never disappears, and criticism never stops. However, the choices you make today determine how much stronger and more equipped you’ll be to handle tomorrow.

So keep working on yourself. Ask the hard questions. Forget the labels and boxes. If it means changing your entire direction - or choosing several - then do it.

A friend once told me: ‘We’re all going to die anyway, so why not do whatever the fuck you want.’ And honestly, I think about that a lot. We only get one life, no redos, so why not spend it doing the things you actually like???

Now your turn! Tell me something about YOU in the comments 👇🏽 by @feliewong

The FFORM app is live!

This is the fitness lifestyle I built for myself, and now, it’s yours too 👏🏽

No cookie cutter workouts. No fluff. Just smart, intentional training that actually makes sense. Built around strength, endurance, mobility, and results that look as good as they feel.

The movement, the meals, the mindset - it’s all in there. Tested by me. Designed for you guys 🫶🏽

So if you’re ready to train with purpose and FFORM the lifestyle that fits you…

Welcome to FFORM. Let’s begin 🤍 Join the app today click the 🔗 in our bio 🙌🏽

#fitnessapp #FFORMLifestyle #workoutprogram #strengthtraining #mobilitytraining #strengthandmobility #endurancetraining #womensfitness #homeworkout #caribbeancreator #gymworkout #trainwithme #fitnessjourney #fitnesslifestyle by @feliewong

in the era of productivity maxxing, here’s a gentle reminder: slowing down isn’t lazy.

Some days the most productive thing you can do is throw out the to-do list. Sit still, eat with your hands, people watch (but with your pets), make something. Your body and your nervous system count all of it.

Rest like you train, on purpose 🧡 by @feliewong

The 9-5 is only half the story 🤣 by @feliewong

🍄‍🟫 by @feliewong

Or how about we skip the trend cycle and just build a balanced plate 🤷🏽‍♀️

My P (protein) F (fats) C (carbs), so I don’t end up at KFC 🙃

Today’s plate:
~600 cal | 62g protein | 45g carbs | 20g fat

P: roast chicken breast, plus a bit from the lentils

F: olive oil on the chicken and the dressing on the salads

C: roast sweet potato and lentil salad

Bonus: kale slaw and lentil salad for fibre maxxing 😌

And yes, I track my macros and weigh my food when I’m working towards a specific goal. Not forever, just long enough to get in the habit of eating the right portions.

#PFCPlate by @feliewong

glutes + stability

Ending this workout with Bulgarians was a choice 🫶🏽 Lots of hip and single leg control, a bit of core and posterior chain stability that keep everything moving like it should.

Save for your next glute day ✔️

3 sets
12 DB sumo deadlift
20 plank to bear

3 sets
8–12 kickstand RDL
15 prone rows

3 sets
15 DB band hip thrusts
10 single leg hip thrust

2–3 sets
8 Bulgarian goblet split squats, straight into 10 bodyweight on same leg

Want the full program or coaching on your form? Programs are live in the FFORM app and 1:1 wellness consults are open. Link in bio 🤞🏽 by @feliewong

If I don’t rest, I don’t thrive

Sometimes it’s a smol bed rot, cuddles with the dogs, a cheeky glass (or few) of wine. But always some space on my own to reconnect.

Have you been paying attention to what your body needs too? by @feliewong

Breakfast that actually keeps me full until lunch 😌

That’s the point of the PFC plate: protein, fats and carbs on every plate, in portions that fit my body and my goals.

Today’s plate: soft-boiled eggs with a mushroom and bell pepper sauté, turkey slices, avocado, and oats + chia pudding with kiwi.
~630 cal | 38g protein | 51g carbs | 32g fat

P: eggs, turkey, chia
F: eggs, avocado, chia, olive oil/butter
C: oats + chia pudding, mushrooms + peppers, kiwi

Bonus: chia, avocado, kiwi and veggies for fibre maxxing 😌

Right now I’m tracking my macros (yes, weighing my food). Not forever, just long enough to get back in the habit of eating the right portions for my current goals.

#PFCPlate by @feliewong

worrying is such a terrible use of your imagination.

came to share something else and accidentally posted this from my drafts, won’t delete. by @feliewong

If it doesn’t look good, I’m not eating it 🙃

Here are a few meals on my PFC (protein, fats, carbs) plate that I eat on repeat.

The PFC plate is how I build every meal: a solid source of protein, some healthy fats and quality carbs, in portions that fit my body and my goals. My PFC so I don’t (always) end up at KFC 😌

What’s missing from your plate? by @feliewong

Every day is a new day. New thoughts, new ideas.

Some rambles and musings on my not-so-perfect routine, a monthly check-in on what’s working, what isn’t, and what I’m changing 🫶🏽 by @feliewong