Molly Ellis Fitness

Waiting feels harmless 👀

But another month putting yourself last is another month hiding in clothes, avoiding mirrors and not feeling like YOU 🪞

Your kids are growing.

Life is happening.

You don’t get this time back.

You deserve to feel confident and present in it.🙏

DM me “READY” if you’re done waiting for the right time 🕰️

You already KNOW you need to eat better.👀

You already KNOW you need to move more.👀

Knowing isn’t the problem.

You’re just tired of having one more thing to think about.

Imagine opening your phone and your workout is already there.

Knowing what to focus on with food.

Knowing exactly what to do when life gets chaotic.

No Googling.👀
No second guessing.👀
No “am I even doing this right?”😞

Someone else has done the thinking for you.🙋‍♀️

And for once, instead of looking after everyone else...

someone is looking after YOU. 🤯

If that sounds like the relief you’ve been craving, DM me “ME”.

Knowing what to do and actually doing it are two very different things💪

And I’m a perfect example of that.🚀

I’ve trained for over 10 years.

I understand nutrition.

I know the importance of protein, steps, strength training, recovery and consistency.

And I still have a coach.

Why?👇

Because knowledge doesn’t magically remove human behaviour.

There are still days where I’ll negotiate with myself.

Days where I could train harder, but probably wouldn’t if nobody was holding me accountable.🤷‍♀️

Days where “that’ll do” starts sounding pretty convincing 😅

Having a coach removes a lot of that negotiation.

Someone else is looking at the bigger picture.

Someone notices when you’re starting to drift.

Someone can tell the difference between when you genuinely need a little more flexibility… and when you need a push.

And THAT is what I think gets missed when people talk about online coaching.💪

You probably don’t need another meal plan downloaded from the internet.

You probably don’t need another folder of saved workouts.

And you definitely don’t need another 37 high-protein recipes sitting in your Instagram saves 😂

You need to execute. Consistently.

So if you already KNOW what you should be doing, ask yourself:

→ Where do I normally fall off?
→ What do I keep negotiating with myself on?
→ What happens when motivation disappears?
→ Who actually notices when I stop doing what I said I was going to do?

Sometimes the missing piece isn’t more information.

It’s having somebody in your corner who knows when to support you, when to adapt the plan and when to give you a push.

That’s exactly what coaching should be.

If you feel like you know enough already but you’re struggling to consistently put it into practice, DM me “COACHING” and we’ll have a chat 🙋‍♀️

Christmas isn’t really about losing weight.

It’s about what feeling good in yourself could give you back. ❤️

Wearing the outfit you actually want to wear.

Having the energy to enjoy the day.

And when someone says “family photo!”…

Actually wanting to be in it.

Not hiding.

Not deleting it afterwards.

Not always being the one behind the camera.

Because your kids won’t be this age forever.

And you can’t buy that time back.

Christmas is coming either way.

Imagine how different you could feel by then. ❤️

DM me “READY” if you’re ready to make this one different 🙌🍾

“I’m tracking everything and I STILL can’t lose weight.”😭

This is usually where people assume they need to eat even less.🙌

But before dropping your calories again…👇

It’s worth checking whether you’re actually eating the amount you think you are.🫪

Because the calories we forget about are normally the boring ones 😂

A splash of oil in the pan.

The sauce you didn’t bother logging.

A couple of bites while cooking.

Finishing what the kids left on their plate.

The handful of nuts you grabbed walking through the kitchen.

A few drinks over the weekend.

None of these things are “bad”.

And I’m definitely not saying you need to weigh every crumb that passes your lips for the rest of your life.

But calories still count even when you didn’t sit down and intentionally eat them as a meal.

And when fat loss has genuinely stalled, those little extras are one of the first places I’d look.

So before immediately cutting another 200 calories from your actual meals, try this for 7 days 👇

Track normally but pay attention to the extras.

→ Cooking oils
→ Sauces and dressings
→ Drinks
→ Little tastes while cooking
→ Kids’ leftovers
→ Weekend nibbles
→ Anything you regularly think is “too small to count”🙌

Not because you need to become obsessive.

Because you need accurate information before you make an adjustment.

You might discover you’re bang on and something genuinely does need changing.

Or you might realise there’s an extra couple hundred calories sneaking in most days that you’d completely forgotten about.

Either way, now you can make a decision based on what’s actually happening rather than immediately eating less.

Fat loss doesn’t always need more restriction.

Sometimes it just needs a little more awareness. 👀

Save this and do a quick 7-day audit before you cut your food again 📌

Most women don’t actually struggle with knowing what to do to lose fat…

Honestly it’s true 🙋‍♀️

They struggle with staying consistent LONG enough to see results.

This is something I see time and time again as a female fat loss coach

That’s where accountability changes EVERYTHING 👌

Instead of constantly starting over every Monday…😅

These amazing women had support, structure and someone keeping them focused through the hard weeks too

The result? 🤯

More daily consistency, better habits, clothes fitting again, confidence growing AND sustainable fat loss without extreme diets or cutting out their favourite snacks 🎂

From dropping dress sizes to finally feeling good in their own skin again…

these wins are PROOF of what happens when fat loss is approached with accountability, support and a realistic plan that fits real life!!!

DM ‘WIN’ for coaching info or fill out my coaching app in my bio 💫

The Situation😅

New shoes = foot injury = 0 workouts, 0 runs, 0 daily walks this week. 👟❌

The Science👇

Exercise isn’t what drives fat loss…your nutrition is. Here’s where your daily calorie burn actually comes from👇

60–70% 🧬 Basal Metabolism (staying alive)

10% 🥗 Digesting your food

15–20% 🚶 Daily movement & steps (NEAT)

5–10% 🏋️ Workouts & deliberate exercise

The Takeaway👇

Exercise is for mental health, heart health, and strength. Nutrition is responsible for 90% of your fat loss results.

If an injury or life benched you this week, don’t panic. Keep your food on point, rest up, and let your nutrition do the heavy lifting. 💡

Save this post for the next time you’re forced to take an unexpected rest week! 📌

If you’re “perfect” Monday to Thursday… then feel like it all falls apart every weekend…you probably don’t need more willpower 🫪

You need a better weekend strategy 👇

One of the biggest mistakes I see people make with fat loss is treating Monday to Friday as the time to be “good”… and the weekend as time off.🙋‍♀️

They massively restrict food through the week, stick rigidly to their routine, then Friday hits and suddenly there’s

🍕 Meals out with girlfriends or your partner
🍷 Drinks on a Friday
🍫 More snacking cos it’s the weekend
😴 Less routine
🚶 Fewer steps cos cba, I wanna relax

And by Sunday night, the guilt kicks in😅

So Monday comes around and they respond by restricting even harder.

And the exact same cycle starts again😅

Instead, try these 4 things

1️⃣ Stop trying to “save” all your calories for the weekend.
Eat properly throughout the week. Going into Friday absolutely starving makes staying in control considerably harder.

2️⃣ Keep ONE anchor in place.
Your weekend doesn’t need to look identical to Wednesday. Just keep some structure… your normal breakfast, usual wake-up time, training session or daily step target.

3️⃣ Plan the meals that matter.
Going out Saturday night? Epic. Enjoy it. But instead of writing the whole day off, keep breakfast and lunch fairly normal and enjoy the meal you actually care about.

4️⃣ Drop the all-or-nothing mentality.
One meal out hasn’t ruined your progress. Turning one meal into an entire weekend of “I’ll start again Monday” is where things unravel.

You don’t need a social life OR fat loss.

You need an approach that actually accounts for both.🙋‍♀️

Because the goal isn’t to become brilliant at dieting Monday-Thursday.

It’s to build something you can realistically repeat across all 7 days.

Save this before Friday hits 📌

And if weekends are the bit you’re currently struggling to get under control, comment “YES” below 👇

Motivation is great when it’s there.😭

But if your entire fat loss journey depends on waking up and feeling like doing it…

You’re in trouble.

Because there WILL be days you don’t want to train.

Days where getting your steps in feels like a chore.

Days where work is manic, you’re tired, plans change and ordering whatever you fancy sounds far more appealing than sticking to the plan.

Those days are normal.🙋‍♀️

And those are the days where having a plan matters most.

Not some ridiculously strict plan that requires your life to be perfect.

A plan you can actually stick to when life isn’t perfect.

You know what you’re training.

You know roughly what you’re eating.

You know what to do when you’re eating out.

You know what your non-negotiables are.

So instead of waking up every morning and negotiating with yourself…

You just follow the plan.

And when you start drifting?👇

That’s where having someone in your corner becomes so valuable.

Someone who notices when your standards are slipping.🙋‍♀️

Someone who calls you out when “I’ve just been really busy” has become the excuse for the third week running.

Someone who can adjust the plan when life genuinely DOES change.🙋‍♀️

And someone who reminds you what you said you wanted when motivation has conveniently disappeared.

Because you don’t need to feel 10/10 motivated for the next 6 months.

You need a plan that works in your actual life…

And enough accountability to keep following it when motivation ghosts you. 👻

If you’re fed up with constantly starting again every time motivation disappears, DM me “PLAN”.

I’ll show you how we can build something you can actually stick to and give you the accountability to keep following it when you’d normally fall off 🙋‍♀️