Fuel Your Body Properly

This week we shift the focus slightly.

From moving your body, tofuelling your body to support it.

For some, this will feel simple.
For others, it may take more awareness and planning.

But that’s exactly the point.

The Reality Most People Miss

Most people don’t under-train.

They under-fuel.

Meals are often built around:

• Grabbing whatever’s quick without thought

• Skipping full proper meals

• Prioritising liquids .... aka your coffee breakfast

The result: protein intake is usually far lower than what your body actually needs.

What the Guidelines Say

A practical range for most active women:

• 1.5g – 2.2g of protein per kg of body weight per day

Example:

• 70kg → 105g+ per day

A simple way to approach it:

• 25–30g of protein across each meal

Not complicated, but it does require intention.

Why This Matters

Consistent protein intake:

• Supports muscle growth and repair

• Improves recovery between sessions

• Helps maintain strength while reducing viceral body fat

• Keeps you fuller for longer

• Supports overall health

• Boosts metabolism

It’s one of the biggest drivers of inside and outside the gym.

What This Week Is Designed To Show You

It’s about understanding:

• How much protein you’re actually eating now

• What it takes to hit a target consistently (Challenge Target 90g daily)

• How to structure your meals better

For many, this will highlight a gap.

That’s a good thing.

Awareness is where change starts.

What To Do Next

You don’t need to overhaul everything overnight.

Instead:

• Pick your three days where you'll ensure this happens

• Use your team members to ideas, support & guidance

• Start building meals around a protein source

• Pick your three days where you'll ensure this happens

• Prep ahead where possible

• Keep it simple and repeatable

If in doubt:

Prioritise protein first. Build the rest around it.