Instagram story viewer> @fitdocfolu> Posts

Folusha - FITNESS | COACH | DOCTOR

@fitdocfolu

13.1K

followers

4311

following

Helping busy women get stronger, lose fat & build habits with a plan that fits real life 💪🏾
Doctor-led coaching🩺
Explore my Get S.E.T. 1:1 coaching ⬇️

POSTS STORIES REELS TAGGED

If you want real, visible results…
you don’t need to overhaul your entire life.
You just need a plan that actually fits it. 👇🏾

When Chantelle started coaching, she was:

🧑‍🧒‍🧒 A busy single mum of two 👩🏾‍💻 Full time job + running her own business 😞 Struggling to feel comfortable in her body 🏋🏾‍♀️ Inconsistent in the gym as she was unsure what to do
⚖️ Trying to balance her goals with family life and cultural Surinamese foods

Together we focused on:
✅ A realistic, flexible workout plan that fit around her schedule ✅ Progressive training to build strength, tone and confidence ✅ Nutrition that included traditional Surinamese dishes she could still enjoy with her kids ✅ Accountability and support every step of the way ✅ Creating habits she could actually sustain

The result?
🔥 Fat loss 🔥 Increased confidence 🔥 More strength and energy 🔥 A healthier lifestyle that works for HER life

No fad diets. No cutting out cultural foods. No spending hours in the gym.
Just the right plan, consistency, and support. 👍🏾
So proud of everything she’s achieved. 🙌🏾

Do you want to stop guessing?
Do you want to stop feeling uncomfortable in your clothes and skin?
Do you want to start seeing visible changes?

Comment SET below or send me a DM to find out more about working with me.

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness taken in London, United Kingdom by @fitdocfolu

18

5

4 months ago

This is the most important advice you’ll ever hear!!!

With years of medical expertise and countless client transformations under my belt, I’ve picked out the three most effective tips that lead to visible results and long term progress. 😎

1️⃣ Plan Ahead: Success starts with a plan. Organise everything—workouts, meals, sleep, and daily tasks. The more detailed, the better. As I always say, ‘Fail to plan, plan to fail.’ 🗓️

2️⃣ Prioritise Protein and Fibre: Optimise every meal with one palm-sized serving of animal protein or two of plant protein, plus 1-2 sources of fibre in addition to your carbs. This isn’t just about eating healthy but eating right for your body, enhancing your metabolism for long-term results. 😋

3️⃣ Structured Weight Training: Ditch random workouts you made up on the spot and repetitive classes. A progressive, structured training plan is crucial for building muscle, toning up, and sculpting a figure you’re proud of. 💪🏾

Embrace these strategies and not only will you see changes, you’ll feel them too. Sculpt, elevate and transform your body, health and confidence. Start💫

👉🏾 Follow me for more invaluable advice that will help you see visible results and achieve your body, health, and lifestyle goals.

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness taken in London, United Kingdom by @fitdocfolu

3

39

2 years ago

ONLY 5 SPOTS AVAILABLE BEFORE PRICES GO UP!! DON’T MISS OUT! 🚀 DM OR COMMENT SET NOW!

This is your chance to prioritise your body and take control of your health with my new flagship coaching program..

💫The Get S.E.T. Program. Sculpt, Elevate, and Transform your body, health, and confidence. It’s more than just a fitness routine; it’s a journey to a better version of you.

❗️Struggling to lose weight and want to feel confident this summer?
❗️Tired of workouts and diets that don’t deliver visible results?
❗️Fed up of making the same resolutions every year, and getting nowhere?
If you’re at a crossroads, knowing you need to make a change but unsure of the path to take.... you need this!

👩🏾‍⚕️🏋🏾‍♀️Using my fitness knowledge, experience and medical expertise I can provide you with the guidance and support you need to see progress.

So what’s New?? 👀
✅ More Exercises Video Demos: Home or gym, the expanded video library of exercises will guide you every step of the way. ✅Track Your Progress: Track your progress to monitor your strength gains and celebrate every win.  ✅Enhanced Nutrition with More Recipes: A growing collection of delicious, healthy recipes to help with meal planning and keep you on track. ✅Educational Resources: Empower yourself with knowledge such as a new supplement assessment tool and more. Make informed decisions about your health and wellness. ✅Mindset Tasks and Challenges: Shift your mindset, stay motivated and focused on your long-term goals. 
👍🏾 You’ll also get the OG’s; a personalised nutrition and workout plan, and dedicated 1:1 support from me, all tailored to fit your schedule, body and goals. With this incredible package, you’ll not only see visible results but enhance your overall well-being and elevate your confidence.

🥳 Secure your spot at today’s rate, beat the price increase and make 2024 your year. DM OR COMMENT “SET” BELOW to find out more.

#GetSET #fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackwomenworkout #blackfemalefitness taken in London, United Kingdom by @fitdocfolu

3

21

3 years ago

Comment BREKKIE and I’ll send you my free High-Protein Brekkie Guide 🤗

Let me let you in on a little secret…
You don’t have to eat breakfast in the morning. 😱

I’m way less likely to snack in the morning, so by pushing breakfast later and making my first meal high in protein keeps me fuller closer to lunch.

Which means fewer of those “I’m a bit peckish” moments at work. 🫣

FYI this isn’t about forcing yourself to skip breakfast if that doesn’t work for you.
And if you train in the morning, absolutely have something to eat before/after you train.

But if you’re not a big morning eater, or you’re prone to skipping it altogether, try having your “breakfast” later and make it high in protein.

It can make staying on track with your protein, physique and fat loss goals feel a lot easier. 💪🏾

I’ve shared 6 high-protein breakfast ideas in this post 🍳

But if you want even more easy 20g+ protein breakfast ideas and simple nutrition tips, comment BREKKIE and I’ll them over!

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness taken in London, United Kingdom by @fitdocfolu

60

23

3 days ago

I knew getting back into the gym would be hard… but not THAT hard 😅

I recently had 4 weeks off the gym thanks to life, holidays, work commitments and everything in between.

And here’s what happened 👇

1️⃣ I didn’t gain loads of weight or lose all my muscle.
Woohoo! Although I was definitely feeling very sore after my first session back and slightly humbled. 😂 But I know it’ll get easier again in no time.

2️⃣ My other habits really helped.
Even though there were periods of “enjoyment”, I tried to keep up with my usual nutrition habits in between, and got lots of steps!
I know things could’ve looked quite different if I’d let everything go completely for 4 weeks.

3️⃣ I actually missed the gym.
I low-key missed that sense of achievement you get from pushing yourself and finishing a workout. It’s not all about how you look. It’s about how you feel too.

4️⃣ But the hardest part? Getting back into it.
By week four, I was genuinely thinking, “Can I even be bothered to start again?” 😅
I’m not saying I nearly cancelled my gym membership, but it was close hahah.

So if you’ve ever taken time off the gym and struggled to get yourself back into it, trust me, I can relate!

Sometimes the workout isn’t the hardest part, it’s getting yourself through the door!

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness taken in London, United Kingdom by @fitdocfolu

22

2

4 days ago

The struggle is real.

If your hair has ever dictated your exercise routine, I know you can relate. It’s a barrier that’s especially common for Afro-Caribbean women and women with certain hair textures.

I nearly didn’t get in the water at all, but it was a one-off experience and I’m so glad I did.

For your regular routine though, you might need to make your exercise a little more hair-friendly.

The “perfect” workout doesn’t exist.

The best exercise routine is the one you, and your hair, can actually stick to consistently.

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness taken in Ibiza, Spain by @fitdocfolu

24

1

23 days ago

Happy Birthday to me! 🥳

I’m learning to embrace my ever-increasing age. 😂 Someone recently reminded me that getting older is what makes life possible.

The amazing memories I’ve made, the places I’ve travelled, the goals I’ve achieved, they all come with time. And I’m grateful for every year that’s allowed me to experience more, grow more and do more.

So cheers to another year 🥂

Thank you to everyone who makes my life so special, my friends, family, clients and all the amazing people I get to share it with. ❤️

And if anyone asks, I’m 22! 😌

#birthdaypost #fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach taken in Barcelona, Spain by @fitdocfolu

164

61

a month ago

I used to work out on holiday because I genuinely thought taking time off would undo everything.

That I’d lose progress, gain weight, or have to “start again” when I got home. 😩

Now? I just do whatever I feel like doing.

Because the best hack to looking and feeling your best without working out on holiday is being consistent when you’re NOT on holiday. 👏🏾

No panic when I’m away. No guilt about missing sessions. No “I need to make up for this when I’m home.”

Just enjoying my time off! 🥳

Because when you’ve done the basics for long enough, two weeks off doesn’t undo anything. 👍🏾

And a 4-week “summer body” crash diet running everyday before your trip isn’t going to cut it either. 👀

Your body isn’t just for summer. It’s for all year round.

So treat it that way! 💪🏾💪🏾

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness by @fitdocfolu

35

5

a month ago

Post-holiday weight ≠ post-holiday fat gain.

It can take several days, and sometimes up to a couple of weeks, for water retention, inflammation and digestion to settle back down.

So don’t judge “the damage” from the number you see the day you get home. Get back to your usual habits, give your body time, then look at the trend.

And yes, gaining body fat on holiday is completely normal. But once the extra water weight settles, you’ll often find you haven’t actually gained as much as thought.

More Notes from Spain to come…

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness taken in Ibiza, Spain by @fitdocfolu

38

4

a month ago

Fit Doc’s Notes from Spain 🇪🇸 #1

I’ve had a lot of time to think 💭

This video note was inspired by a conversation with a friend who was using Chat GPT to help with nutrition tracking, meal planning and eating out.

She was following an AI-generated calorie target and meal advice… but wasn’t seeing the fat-loss progress she expected.

Key Notes 📝

Chat GPT makes mistakes. It literally says it on the home page.

It can be extremely useful but use always AI as a starting point, not as the final say on your nutrition. Look what’s happening and adjust to real life feedback.

And sometimes the best thing you can do is accept that it’s an estimate and just enjoy the meal.

ChatGPT is great at averages. But you are not an average. You are unique.

Note #2 coming up! What’s on my mind next? 🤔

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach onlineweightlosscoach by @fitdocfolu

36

4

2 months ago

How to determine the right treadmill settings for YOU 👇🏾

Start with a speed and incline that feels challenging, but sustainable.

You should be able to maintain it for the time you’ve planned, keep good form and walk without constantly holding onto the treadmill.

You want to feel like you’re working hard but not like you’re barely surviving.

That might mean 12% incline for one person and 5% for someone else.
It might mean 30 minutes, 20 minutes or even 10.

You can gradually increase the settings to keep progressing.

There are no magic treadmill settings for fat loss.

The treadmill is simply one tool to increase your activity and energy expenditure. Fat loss still comes from being in an appropriate calorie deficit over time, alongside strength training, daily movement, adequate protein and recovery.

Choose settings you can maintain, progress and actually stick to.

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness taken in London, United Kingdom by @fitdocfolu

3

2

2 months ago

Is it just me??

To be fair, there’s actually a reason I’m saying this 👀

If you’re putting a lot of your bodyweight through the handlebars on the StairMaster, you’re reducing the effectiveness of your workout.

Reduced calorie expenditure, reduced fitness stimulus and most importantly, reduced fat loss potential. 😦

You don’t have to avoid the handles completely. Just keep your grip light, shoulders relaxed, elbows soft, and avoid supporting your bodyweight with your arms.

#Fitdoctorsofinsta #weightliftingforwomen #femalefitnesscoach #onlineweightlosscoach #blackfemalefitness by @fitdocfolu

21

9

2 months ago