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Tahirah Adam | Online Fitness & Nutrition Coach for Women

@thriveby_t

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Fitness & Nutrition Coach @thriveby_t 🤍🌱
NOURISH • STRENGTHEN • TRANSFORM
22kg down | Helping women build healthier habits | Assistant Coach @z.gyms

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Two versions of me. Both worthy. Both deserving of love. Both still me. 🤍

I started my deficit this week and it got me thinking about my journey over the last 18–20 months 🥹

In 2025, I lost 22kg in 12 months with the support of @z.gyms, and a lot of commitment and consistency from me too.

But honestly, the biggest change wasn’t the weight I lost. It was everything I learnt along the way.

I started this page in October 2025, and since then I’ve been learning, studying and working with people behind the scenes to understand what actually works. I’m now a qualified fitness & nutrition coach because I didn’t just want to share my experience. I wanted to understand the why behind it too.

Since January, I’ve been in maintenance, and that taught me just as much as losing the weight did. Learning how to eat more without feeling like I was undoing my progress. Learning that you don’t have to constantly be in a deficit to make progress.

And now I’m starting another deficit. Not because I think I need to be smaller, but because I have my own goals and I want to experience the process again.

That’s really important to me as a coach. I never want to tell you to do something I haven’t experienced myself. If you’re in a deficit, I want to know what that feels like. If you’re increasing your calories, I want to understand that process.
Because I don’t believe this journey should be about constantly chasing a smaller body.

I want you to feel strong. Confident around food. Proud of what your body can do. And I want you to feel empowered by what you’re capable of.

This is what I want @thriveby_t to be about. 🤍

I’ve been building Thrive by T behind the scenes for a while now, and I’m SO excited to bring it to life properly in September.

I’m opening a small number of client spaces and free consultation calls. If you’ve been reading this thinking “I want to feel like that too”, or you’re just not sure where to start, drop me a DM. 🤍

I genuinely cannot wait for what’s coming 👀💪🏼🌿 by @thriveby_t

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2 months ago

Curry. Rice. Roti. Daal.

This is what I eat. This is what I have always eaten.

And I still lost 22kg.

When most people think of fat loss they think plain chicken, bland salads and cutting out everything they actually enjoy. And if you are anything like me, you tried that and it just did not work.

I grew up in a home where food was everything. Rich, flavourful, made from scratch. Indian food, kreol food, food full of spice and soul.

My mum is from the Seychelles and has always been an incredible cook MA. Allahumma Barik 🤍 When she got married she learned to cook Indian food and you would think she had been cooking it her whole life.
The spice tub has always been a staple in our home. The idea of giving any of that up was never an option.

It is not just food, it is culture, it is family, it is love.

It took my own journey and everything that came with it to realise I never had to give it up to reach my goals.

Now I want to help women do the same. Continue eating the foods you love, the food your family eats, no boring chicken and rice and boring salads. This is what Thrive by T is built around.

Real food. Real life. Real results.

If this sounds like the missing piece you’ve been looking for, the link in my bio is a good place to start. 🌱 by @thriveby_t

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a month ago

There are around 12 weeks left of the year. Imagine starting the new year already feeling stronger, more confident and in control 🌿

What could the next 12 weeks look like for you? 🤍

I’m Tahirah, a mum of three, a qualified PT and nutrition coach, and the face behind Thrive by T.

I lost 22kg without giving up the food I grew up with, and now I want to help women do the same, with a plan built around your life, your goals and the food you love.

Swipe through to see what’s included, how I’ll support you and how to get started.

Whether you want to lose weight, build muscle, get stronger or simply feel better in yourself, you don’t have to figure it all out on your own.

Ready when you are.

Book your free 20-minute call through the link in my bio.

Spaces are limited x by @thriveby_t

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7 days ago

You can have the nuts and the fruit and the cheese and every other food going that’s not chocolate but you’ll still be thinking about the chocolate. I’ve been there. Your hormones are all over the place before your period and you will be hungrier. It’s not you being weak. Have the chocolate and track it then carry on with your week 🍫

#periodcravings #womensnutrition #onlinenutritioncoach #flexibledieting #ukfitnesscoach by @thriveby_t

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a day ago

In case nobody's told you 🤍

More time in the gym won't fix what's happening on your plate.

I learnt that the hard way. I was training hard, doing everything "right", and still wondering why nothing was changing.

What finally changed things?

The way I cooked my food.

I've been cooking from scratch for over 25 years, with recipes passed down from my Mum and Nanima. I didn't give any of it up. I just learnt how to cook it in a way that worked for my goals.

Roti. Rice. Biryani. Daal.

You don't have to give them up or turn them into something they're not.

Try this tonight 👇

Measure your oil with a spoon instead of pouring it straight from the bottle. Same curry, same flavour, and it can make a real difference over a week.

No fad diets. No short-term plans.
Just a better way of cooking the food you love, for good.

Want help making your family meals work for your goals? DM me the word "COACHING" 🤍 by @thriveby_t

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4 days ago

Been a foodie since day dot, and clearly very serious about mango 😂

Found this photo the other day and it got me thinking about how much the things we heard and saw growing up shape the way we feel about food and our bodies.

The comments.
The diet talk.
The things we saw around us.
The little things that probably seemed harmless at the time.

They can stay with us for years. 🤍

Is there a comment about food or your body from when you were younger that’s always stuck with you? by @thriveby_t

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9 days ago

I’ve talked quite a bit about protein on here, but I think fibre deserves a bit more attention too. 🌱

The NHS recommends adults aim for 30g of fibre a day, but over 90% of adults aren’t getting the recommended amount.

And fibre is actually pretty important.

It helps keep your digestion moving, supports the healthy bacteria in your gut and getting enough is linked with a lower risk of things like heart disease, stroke, type 2 diabetes and bowel cancer.

And yes, I could have started this Reel by talking about number 2… IFYKYK 😂

But fibre does a lot more than just help you go to the toilet.

It’s one of those things that doesn’t get talked about nearly as much as protein, but it matters for your overall health too.

So how do you get more in?

You don’t need to completely change the way you eat.

Have a look at the meals you’re already eating and see where you could add a little more.

Raspberries with breakfast.

Avocado or sweet potato with lunch.

A kiwi as a snack.

Some edamame with dinner.

And there are lots of other options too.

If you’re not used to eating much fibre, don’t suddenly go from barely any to trying to hit 30g overnight.

Build it up gradually and keep your fluids up too.

Otherwise, your stomach might have a few questions about your new relationship with fibre. 😂

And please don’t turn 30g into another number you feel like you have to hit perfectly every day.

It’s a guideline.

Just have a look at your normal meals and see where you could add a little more fibre.

#fibremaxxing #fibre #guthealth #balancednutrition #womenshealth by @thriveby_t

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12 days ago

It’s finally here. 🤍

Thrive by T Online Nutrition and Fitness Coaching programme is officially open and is now taking on new clients.

If you’ve been here for a while, you’ve watched me share my own journey, learn, study and slowly build this behind the scenes.

So seeing it actually come to life feels a little surreal.

Thrive by T is for women who want to look after themselves without having to put their whole life on hold to do it.

Your food. Your culture. Your family. Your goals.

There’s room for all of it.

And to the women who’ve been here since the beginning, thank you for sticking around and watching this grow. It genuinely means a lot. 🤍

I’m so excited to finally be able to work with women through Thrive by T and help them find an approach that works for their life.

I’m opening with an exclusive introductory offer for a limited time.

If you’ve been waiting for this, you can find all the details and book your free consultation through the link in my bio. 🤍

Here we go.

With love,

Tahirah x by @thriveby_t

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19 days ago

You can still have the sauces. 👏🏽

I made this in 15 minutes. 4 portions. 38g protein per portion.

This is what eating for your goals can actually look like.

Sweet. Spicy. Savoury.
Coriander. Spring onions. Tamarind. Peri peri.
And plenty of sauce. 🌶️

If you’ve been told you need to skip sauces to lose weight, you don’t.

You can eat meals like this, enjoy your food, use the sauces you love and still work towards your goals. All in 15 minutes.

Save this. Make it this week. Thank me later.

Recipe below 👇🏽

🍜 Chicken Noodles ⏱ 15 minutes | 🍽 4 portions | 🔥 554 kcal | 38g protein

Full Recipe:

2 x 300g packets @asda high protein egg noodles 1 packet @asda crunchy rainbow veg stir fry (320g) 2 chicken breasts cubed 1 large onion (150g) 20ml oil

Seasoning:
 1 tsp peri peri panache seasoning | 1 tbsp black pepper | 1 tsp salt | 1 tbsp lemon pepper | 1 tsp garlic paste | 1 tsp chicken seasoning | 1 tbsp paprika | ½ tsp Kashmiri chilli | ½ tsp chilli flakes

Sauce:
 40g chilli sauce | 50g tamarind sauce | 20ml soy sauce | 60g ketchup

Cook the veg and onion on high heat. Add the chicken and seasoning and cook until nearly done.

Add the sauces and stir through.

Add the noodles and toss everything together.

Finish with coriander and spring onions.

Enjoy.

🌿 @thriveby_t by @thriveby_t

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17 days ago

There has never been more information about health, fitness and nutrition. And yet so many women are still stuck in the same place.

Not because they aren’t trying. Not because they don’t know enough. But because none of it was built around their actual life.

I was one of those women. Trying everything. Following all the rules. And still going nowhere.

The moment I stopped trying to follow advice built for someone else’s life and found an approach that actually worked for mine everything changed.

22kg down. And it never felt like a punishment.

If you’ve been doing everything right and still feel like you’re going nowhere it’s not you. It’s the advice.

That’s what Thrive by T is built on🌿 by @thriveby_t

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21 days ago

Cheesy Omelette with Masala Beans

Bank holiday Sunday breakfast sorted 🤍

This is one of my favourite go-to breakfasts when I want something quick, filling and actually enjoyable.

525 calories and 51g of protein. Proof that eating enough doesn’t mean sacrificing flavour 🤍

I always add fresh coriander and green chillies on top because flavour is non-negotiable for me 😄 I mean who wants to eat bland food?

The masala beans go perfectly with it too. And the collagen coffee on the side is such an easy way to get your @collagenboosterofficial in without even thinking about it 😄

Full recipe in the slides. Save this one for the week 🌱 by @thriveby_t

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a month ago

The woman who used to have approximately 3 photos of herself on her phone is now apparently a content creator. 😂

Before this, I hardly ever took pictures.

Now it’s:

“Wait, let me get a photo of that.”

“Can you film this?”

“Don’t eat it yet, I need a picture.” 😂

My camera roll is now just gym, food, screenshots and 47 versions of the same thing.

Honestly… who have I become? 😭📸 by @thriveby_t

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a month ago