Supreme Fitness

5 high-protein meals you can make in under 15 minutes ⏱️

No excuses. No complexity. Just fuel.

1️⃣ Greek yogurt + berries + almonds (25g protein)
2️⃣ 3-egg scramble + spinach + feta on sourdough (30g protein)
3️⃣ Tinned salmon + crackers + avocado (28g protein)
4️⃣ Protein shake + banana + peanut butter (35g protein)
5️⃣ Leftover chicken + pre-cooked rice + frozen veg (40g protein)

That's 5 meals. 15 minutes or less each.

Save this for when you're staring at the fridge at 6pm wondering what to eat. 🙌

👇 The full SUPREME Method → www.themethod.supremerunfit.com

The most under-eaten nutrient for runners over 40? Protein. 🔬

After 40, your muscles become less responsive to protein signals — meaning you need MORE protein than younger athletes to get the same muscle-building effect.

Research suggests adults over 40 need 1.6–2.2g of protein per kg of bodyweight daily for optimal muscle maintenance and performance.

For a 75kg runner, that's 120-165g of protein per day.

Most people are getting half that.

The result: muscle loss, slower recovery, weaker runs, more injuries.

The fix: prioritise protein at EVERY meal.

This isn't about getting bulky. It's about staying fast, strong, and injury-free as long as possible.

👇 The full performance system → www.themethod.supremerunfit.com

I used to train fasted every single morning. 🙋‍♂️

I thought it was the key to fat loss. 'Train on empty, burn more fat.' That was the logic.

What actually happened:

→ Every run felt like wading through mud
→ My sessions got shorter and shorter
→ I was irritable, foggy, and exhausted by midday
→ I hit a wall I couldn't explain

Then I started eating before training. A banana and some protein 45 minutes before.

The difference was immediate.

My energy came back. My pace improved. My mood lifted.

I wasn't broken. I was just starving my performance.

If your runs feel harder than they should — look at your fuel first.

👇 The full nutrition system → www.themethod.supremerunfit.com

What an athlete's plate actually looks like 🍽️

Forget the Instagram salads. This is what fuels performance for parents over 40:

🟠 PROTEIN (palm-sized) — chicken, salmon, eggs, Greek yogurt
→ Builds and repairs muscle. Non-negotiable.

🟡 CARBS (fist-sized) — sweet potato, oats, rice, fruit
→ Your running fuel. Don't fear these.

🟢 VEGETABLES (half the plate) — spinach, broccoli, capsicum
→ Micronutrients, fibre, recovery support.

🥑 HEALTHY FATS (thumb-sized) — avocado, olive oil, nuts
→ Hormone health, joint protection, brain function.

3-4 meals like this per day. That's the formula.

Simple. Sustainable. Powerful.

👇 Get the full system → www.themethod.supremerunfit.com

You're not tired because you're old. 🥗

You're tired because you're under-fuelled.

Here's the hard truth: most parents over 40 are training like athletes and eating like they're just trying to get through the day.

Your body is working overtime — raising kids, running a household, squeezing in workouts — and you're trying to fuel all that on coffee and yesterday's leftovers.

No wonder you feel flat. No wonder your runs feel harder than they should.

U in The SUPREME Method stands for UPGRADE YOUR NUTRITION.

Not diet. Not restriction. UPGRADE.

👇 The full 7-pillar system → www.themethod.supremerunfit.com

3 Strength Moves Every Runner Over 40 Needs 💪

Swipe through to see exactly what they are and why they work.

If you're only running and not lifting, you're missing the most important piece of the performance puzzle.

These 3 moves take 20 minutes, 2x per week — and they will change every single run.

1️⃣ Deadlift — posterior chain power + injury protection
2️⃣ Bulgarian Split Squat — single-leg strength + knee health
3️⃣ Hip Thrust — glute activation + stride power

Save this. Share this. And if you want the full 7-pillar system built for parents over 40...

👇 www.themethod.supremerunfit.com

Be honest with me... 😅

What's your biggest fear when it comes to lifting weights?

🅰️ I'll get too bulky
🅱️ I'll injure myself
🅲️ I don't know what I'm doing
🅳️ I don't have time
🅴️ Honestly? I just never really thought about it

Drop your answer below — no judgement here. We've ALL been there.

(And if you want the solution to whichever one you picked, I've got you covered 👇)

www.themethod.supremerunfit.com

The 20-minute strength session that changes everything. ⏱️

No gym required. No equipment needed.

Do this 2x per week:

→ 10 x Bulgarian Split Squats (each leg)
→ 10 x Hip Thrusts
→ 10 x Single-leg Deadlifts (each leg)
→ 10 x Push-ups
→ 30-second plank (x3)

That's it. 20 minutes. 2 sessions per week.

In 4-6 weeks you'll feel the difference in every single run.

Your legs will feel stronger. Your posture will improve. Your energy will last longer.

Save this post. Then actually do it. 💪

👇 Get the full SUPREME Method → www.themethod.supremerunfit.com

Why strong muscles = fewer injuries AND faster times. 🔬

This is the science most runners never hear:

Your muscles aren't just for moving — they're your joints' shock absorbers.

Every time your foot hits the ground, 3-4x your body weight of force travels up through your leg. Strong muscles absorb that. Weak ones transfer it to your tendons, ligaments, and joints.

Result? Stronger runners = fewer injuries. Full stop.

And here's the speed bonus: stronger glutes and hamstrings = more force per stride = faster pace at the same effort.

You don't run faster by trying harder. You run faster by getting stronger.

👇 The complete performance system → www.themethod.supremerunfit.com

I used to avoid the weights room like it had a sign saying 'not for runners.' 🙋‍♂️

For years I thought: run more, run faster, run longer. That's the formula.

Then at 43, after adding just 2 strength sessions per week for 12 weeks...

I ran my FASTEST 5K ever.

Not because I'd trained harder. But because my legs finally had the power to match my fitness.

Here's what nobody told me: running fitness and running strength are two completely different things. You need both.

If you're only running, you're only half-training.

👇 Build the complete system → www.themethod.supremerunfit.com