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Nora | Lean, Toned & Fit Coach

@fitbynoraonly

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🏋️‍♀️ I help Women to Build a Toned, Strong Body while Staying Feminine
💪Get Toned & Fabulously Strong - Program Founder
👉 DM me "TONED" for info

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Just me… strong, disciplined, and embracing every moment with purpose. Hard work and dedication shape my path fitness, travel, and spirituality keep me grounded. I push my limits, stay true to myself, and shine from within. 💫

I just want to show discipline, performance & hard work✌️
Je ne veux que montrer discipline, performance et dur travail✌️

#hardworkpaysoffs #strengthindiscipline #fitnessjourney #livingwithpurpose #justme #fitlifestyle #strongwomen #fitnessmotivation #mindsetmatters #nolimits #trainhard #dedication #healthyliving #beyourbestself #innerstrength #empoweredliving #womenwholift #wellnessjourney by @fitbynoraonly

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2 years ago

SAVE THIS POST 😍⤵️

Here’s what you need to take the first steps towards your toned & strong dream body:

1️⃣ DECIDE WHICH TRANSFORMATION PHASE TO ENTER FIRST
Depending on where you’re currently at in your journey, we want to have a clear idea of what’s the next phase you need to enter to step closer towards your goal. This can be a building phase, a fat loss phase, or a maintenance phase.

2️⃣ MATCH TRAINING & NUTRITION 🤝🏼
Eating ‘balanced’ & training regularly will not lead to the toned look if your calorie intake & training phase are not matched.
Therefore, we want to match training & nutrition to achieve a specific outcome like building muscle mass, reducing body fat, improving your metabolism, etc.
📣 Wanna learn more about it? ✅ Comment: LOOK and I’ll send you my FREE guide

3️⃣ MAP OUT YOUR TRANSFORMATION ROADMAP 🗺️
Once we know what’s the phase you enter and your training & nutrition are spot on, we want to map out your journey inside your Transformation Roadmap.
It gives you clarity about the step-by-step process, makes progress tracking easier, and reduces stress & overwhelm BIG TIME. Imagine knowing exactly what to do when and why to achieve your dream body without second-guessing what you’re doing.

4️⃣ BUILD MUSCLES THAT GIVE YOU SHAPE
Leaning out comes from going through a fat loss phase but if you haven’t built muscle mass you won’t be able to look toned. Spend at least 6-12 months focusing on intentionally training hard in the gym & fueling your body for the GAINS! 💪🏼

Want to learn more about it? 🤩⤵️ It’s your lucky day!

Grab my FREE guide 🔥 LOOK LIKE YOU LIFT 🔥

✅ Comment: LOOK and I’ll send you the 🔗

PS: Please make sure to follow @fitbynoraonly otherwise my message won’t come through🧡.

#toned #tonedbody #womenfitness #fitnesswomen #strengthtrainingforwomen by @fitbynoraonly

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2 years ago

READY FOR IT? 🤩

But first: 📣 Comment: MENU and I’ll send you the exact meal structure my client used. 🤓

Alright, let’s dive in ⤵️

One of my clients lost 4.7kg in just 16 weeks without experiencing food cravings, thanks to her individual craving-proof meal structure.

Like all my clients, we made sure to establish this meal structure BEFORE entering a fat loss phase, and she learned how to pre-log the upcoming day in our food tracking app.
Fat loss has never been easier for her, even with a demanding job AND kids. 😍

Before that, she was overwhelmed with:
❌ Random meal choices leading to more cravings
❌ Inconsistent eating patterns making fat loss difficult
❌ Tracking her food on-the-go, which led to a lot of stress

This not only made it impossible for her to achieve her fat loss goals but also made her journey unenjoyable.

So the key is NOT more restrictions. It’s finding a meal structure that helps to:

🔑 Stop food cravings
🔑 Minimize stress in the body
🔑 Improve metabolism & health
🔑 Support performance
🔑 AND include the foods you like to eat

✅ All of my clients use this exact structure, and just this week, another client messaged me about how she’s enjoying her meals and losing weight effortlessly! 🔥

Here’s some truth ⬇️
I have a secret superpower to simplify nutrition in your life.

It’s almost 2025 - NO MORE FAD DIETS TO GET IN SHAPE.

You have this one body in life - which means you can transform it on your own terms AND to be honest - the journey to your dream body gets EASY if you’re craving-free and enjoy your meals.

(like my client, who managed to balance her demanding job, kids, and still lose weight without cravings!🔥)

✅ COMMENT: MENU And I’ll drop you the 🔗 to my free masterclass The Toned Menu.

Let’s build your toned & strong dream body while enjoying food again! 💪🏼

🔥FIT by >>>> Nora🔥

PS: Please make sure to follow first @fitbynoraonly otherwise I’m not able to message you. If you receive a blank message from me, send me a quick ”Hi” in a DM 😉💌

#toned #tonedbody #womenfitness #fitnesswomen #strengthtrainingforwomen #foodcravings by @fitbynoraonly

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2 years ago

SAVE THIS POST ✨

⚒️POOR EXECUTION
There is no perfect technique, and you will always have to work on refining your execution as your body gets exposed to a new weight.

But we want to make sure that your execution and set up is good enough to target the right muscles. 🎯

Example:
You can perform a Lat Pulldown and mainly letting your arms + neck do the work to move the weight from A to B. But this strategy will certainly not build your back.

Make sure the execution is spot on & choose exercises that allow you to move well through the whole ROM.

🔥 LOW INTENSITY
If the intensity is missing, there is no reason for your muscles to grow. Once the execution is good, we want to bring up the intensity.

You should be able to train close to (or even to) failure as you only build muscles by contracting them at a sufficient intensity to create tension (with enough exposure over time 👉🏼 see next point).

Even for a beginner, it can help to train to failure on a few exercises that are safe to fail to learn how strong you are & how failure feels like.

But be aware that failure isn’t reached when you have a cramping or burning feeling in your muscle like when you are doing a Leg Extension. 😉

Also we want to maintain good execution otherwise you end up using momentum to move the weight at all cost BUT the targeted muscles won’t grow.

🧩 JUNK VOLUME
Once we’ve made sure that the execution & the intensity are on point, we want to bring the volume up over time.

As already said you build muscle by creating tension in your muscles with enough exposure over time.📈

So bringing the volume up means doing more sets over time to extend how many times your muscles are exposed to high intensity.

Be aware though that brining the volume up without nailing the execution & intensity will leave you doing a lot of work without looking like you lift.

👇🏼
Nailing execution, intensity and volume will help you build the toned dream body you‘re after…

If you want to learn more about what is needed to look like you lift…

✅ Comment: TONED
and I’ll send you my FREE guide.💪🏼 Follow first so that my message gets through 💌

#tonedbody #leanbody #gettoned #getlean #bodygoals by @fitbynoraonly

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2 years ago

**First FOLLOW me to receive DM w link then comment ARMS.
If you want to get lean and tone your ARMS you HAVE to introduce weight lifting or strength training into your routine. I know, it might seem intimidating at first but trust me it is not.

This question is STILL the most common one I receive, and I’m so honored to be able to share my routine with all of you.

So, if you’re ready to add weight lifting / strength training to your routine and embrace a new way of loving fitness, I’ve got just the thing for you. I’ve put together an awesome list of arm workouts and tips to get you LOVING your arm workouts! Comment “ARMS” below and I’ll send it to you in your DMs!
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#lifeinfluencer #fasterwaytofatloss #fasterwaytofatlosscoach #tonearms #buildmuscle #macros #weightliftingwomen #leanarms #buildarms #muscles #armsworkout #fatlossexpert #trackingmacros #workout #athomeworkout #workoutathome #fatlosstips #girlswholift #strongwomen #tricepsworkout #bicepsworkouts #shouldersworkout by @fitbynoraonly

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2 years ago

The more you change things up the less your body will actually change.

When we talk about building muscle, progress comes from consistency not constant change. - it’s about mastering the movement and increasing the stimulus on the muscle you want to grow.

It’s about gradually becoming better and stronger.

If you are always switching up from program to program just to add variety for the sake of it, you will never going to see the results you want.

Real physique change doesn’t come from changing things all the time.

It’s about doing the same movement patterns over and over and over again.

Yes it can be boring at times but the goal is not to get entertained the goal is to make progress.

And that’s where the exciting part is. The more you repeat the same exercises, apply the techniques to improve at it, the better you’ll get and the more results you’ll see. by @fitbynoraonly

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2 years ago

Here’s what I would do if I wanted to lean out before summer

1️⃣ Plan my weekly meals in advance so I know exactly what to eat each day
2️⃣ Have 30-50g of high quality protein at every meal
3️⃣ Eat 3-4 full balanced meals including protein, carbs and fats with single ingredient foods 90% of the time, instead of snacking on protein bars.
4️⃣ Lift weights 3-4 days/week
5️⃣ Focus on getting stronger instead of burning calories
5️⃣ Walk 10k steps a day minimum
6️⃣ 100oz of water a day minimum.
7️⃣ Cut out alcohol
8️⃣ Sleep 7-8h/ night
9️⃣ Limit eating out to once a week max.
🔟 Be patient and don’t expect changes overnight. by @fitbynoraonly

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2 years ago

‼️Unpopular Opinion: You don’t always have to love your body exactly how it is…

It is OKAY to want to change parts of it…

It is OKAY to want to lose some weight…

It is OKAY to want to feel good, look good, and have more confidence…

There is this message circulating right now that a desire to change our bodies is a negative thing because we should love our body at every stage.

And, that really isn’t a good representation of how us women really feel…

While I do think it is important to show your body love, and living this crazy busy life we all have…

Loving your body and honoring it can mean desiring to improve it when you know it isn’t as healthy as it could be.

Loving your body means taking care of it.

Honoring your body means giving it the attention it needs to operate optimally.

Respecting your body means providing it with the right nutrients in order to give it the energy it needs to complete daily responsibilities and do them well.

So many of us think love is about acceptance.

See, loving your body isn’t about acceptance.

It’s about truth.

If the truth is you know you can do better, you know you can feel better, you know you can give yourself and your family a better version of you, then do it.

Love yourself enough to desire more of yourself.

Love yourself enough to expect more of yourself.

Love yourself enough to commit to yourself.

Because the truth is, you do matter. Everyone else depends on you.

And if you don’t feel good about who you are, how you look, how you show up…

Then you can’t give them the best and greatest version of yourself.

And they see that too.

Love is not acceptance.

Love is truth.

Be truthful with yourself.

👙Want to build a beautiful beach body with me?! I have my 12-week Beautiful Beach Body Program and you can get up to 6 months FREE with me!

📩DM me “BEACH BODY” now for details!

You are SO worth it!

🧡Coach Nora by @fitbynoraonly

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2 years ago

Comment “HOT” and I’ll send you more info. I know you have goals, but do you actually have a plan to get there?

You’re working out already and eating healthier than most people so why the heck you can’t seem to look toned and get rid of that stubborn belly fat?

Is it the age? The hormones? You wonder as you try to be consistent on a plan that you don’t even know if it’s the right one for you.

“I guess I’ll eventually see results..” maybe.. but chances are you’ll end up in the same place a year from now.

How do I know? I’ve been there many years ago and I’ve helped hundreds of women go from feeling overwhelmed and frustrated to knowing exactly what to eat, how to workout, how to manage their weekends and vacation.. because now they have a strategy that takes their lifestyle into consideration.

No more guesswork. No more hopping from program to program. They are now consistently hitting their goals and building the body of their dreams.

I’m telling you, those HIIT classes won’t get you toned. Lifting weights randomly using an influencer program won’t either.

Just eating healthy isn’t a strategy to change your body composition - drop body fat and build muscle.

You’ve got the motivation, the drive, the goal, you just need someone to help you with the right strategy customized to you.

Comment below “HOT” and I will send you more info on how I can help you with that. by @fitbynoraonly

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2 years ago

📥 Comment or DM “SUMMER” if you want to finally build your body!

If you want to see your body actually changing and see the results of your hard work in the gym, then you need to make sure to be consistently challenging your muscles over time.

The lowest hanging fruit that I see for most of the women that I work with is actually putting in enough intensity to their sets.

Your training (if done correctly) is the initial signal for muscle growth but only if you are applying the right amount of stimulus to the muscle.

Amongst other things, a very common mistake is finishing the set just because you hit the number of reps you should be doing or just because you felt the muscle “burning”.

Those last few reps are the ones that truly counts and if you want to see progress most of your sets should be taken near failure (and sometimes TO failure).

So how do you know if you are at that point?

Simple 👉 When you reach the amount of reps you “should” be doing, ask yourself: “How many more reps could I do if I had no option but to keep on going?”

✅ If the answer is 2 or more, it’s time to either increase the load OR do more reps even if it’s past your designated rep range.

✅You’re making ugly faces like mine here and each rep is getting slower and harder to complete compared to the start of the set.

✅Also don’t forget to: slow down your reps and make sure your execution is on point.

Remember, it’s not so much about what you do but HOW you do it. 💪🏻

📥 Comment or DM “SUMMER” if you finally want to build that body! by @fitbynoraonly

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2 years ago

🏆👏🏻I couldn’t be more proud of Lizzie! She is proof that consistency pays off at any age.

We started working together right before the Holidays. Yup, right when most people choose to wait until the New Year, she took action and started seeing results right away.

Her main struggle before working with us was finding a nutrition strategy that she could actually be consistent with. She believed she was making healthier choices and was being active already but her body composition wasn’t changing.

She knew she needed guidance from an expert and she wanted to do things in a sustainable way so she could maintain her results long term 👏🏻

We’ve been working together for the past 6 months and she has hit so many milestones along the way:

✅ She has shed 30lbs of fat and dropped 18 inches 😱
✅She’s gained strength, energy and her confidence back!

All of that WITHOUT cutting out carbs, doing any sort of extreme restrictions or living in the gym.

In fact she always reported feeling satisfied around her meals, having loads of energy throughout the day and feeling strong in the gym. Ps 👉 She’s 47 years old. This goes to show that age doesn’t limit your potential for achieving incredible results. It’s ultimately a decision that you make to go ALL IN 💪🏻

Helping women achieve their physique goals and create unbreakable confidence is the reason I do what I do every day! Thanks for letting me be part of your journey, Lizzie. We are all SO proud of your hard work and consistency! 🥰 
🔥👉If you want to be my next success story, send me a message with the word “TONED” and we can chat to see if I can help you 🙏🏽🧡.

#weightliftingmotivation #liftweights #strongwoman #gettoned #getfit #getstrong #fitnesstransformation taken in New York ,U.S.A by @fitbynoraonly

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2 years ago

You have to first see yourself before anyone one else will see you!!

I know it’s difficult to see your beauty, your worth, your positive effects on the world.

But you are one of kind & everyone in your world sees how amazing you are, now it’s time for you to see it too.

You see when just ONE person in your life makes you feel like, you say the wrong things, you are not enough to them, they push you away when you want to stay or they did something that shattered your world….it gets easy to hide.

To no longer see that the work you are doing for yourself & others has meaning, but it does.

This one person is only defining your current story because of the amount of trust, loyalty & love you gave them.

Now it’s time to place all of the love, trust & loyalty into yourself!!!

Here are 3 ways to start taking back your self love & confidence. So that you can create the Highest Level of Success for Your Life moving forward.

1. Get back to a physical routine that makes you feel good.

That can be daily walks, gym workouts, yoga, ect.

Keep in mind, it’s okay to start back slowly & build your way back up.

2. Put your focus back into your spiritual practice.

That can be joining a church community, reading your Bible daily, meditating,ect.

The point go to find your faith in a higher power that will inspire you far beyond this world can.

3. Stop hiding. It’s time to get dress & get out.

I know you feel insecure about what people may think or say.

But if you get back out there you get to control the narrative & move forward.

It’s time you see you through your eyes & no longer through the eyes of the person, problem or situation that broke you.

Wake Up Beauty, It’s Time To Thrive!

#fitness #fitnessmotivation #thrive #strongandfabulous #fitnessmodel #womenempowerment #empoweringwoman by @fitbynoraonly

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3 years ago