Nicky Kong PT

Nicky Kong PT Empowering women to get fit and healthy and be the best version of themselves💪🏽

“I know what I need to do. I just don’t bloody do it.”I hear this ALL the time.And it’s exactly why giving someone anoth...
16/09/2026

“I know what I need to do. I just don’t bloody do it.”

I hear this ALL the time.

And it’s exactly why giving someone another meal plan isn’t always the answer.

Most of the women I work with already know quite a lot about losing weight.

They know vegetables are good.

They know protein is important.

They know 4 glasses of w**e and a cheeseboard probably aren’t helping.

They’re not stupid.

They’re busy.

There’s work.

Kids.

Parents.

Hormones.

A social life.

A partner eating crisps approximately 14cm from their face. 😆

And after spending all day making decisions for everybody else, sometimes the last thing they need at 7pm is another decision.

That’s where good coaching comes in.

We don’t just ask:

“What should you eat?”

We ask:

“Why does everything go t**s up at 6pm?”

Is lunch too small?

Are you under-eating all day?

Is there nothing decent in the house?

Are you exhausted?

Are you trying to be TOO good Monday to Thursday?

Is your plan completely unrealistic for your actual week?

Because knowing what to do and having a life set up so you can actually DO it are two very different things.

You probably don’t need more nutrition information.

You might need a better strategy.

And possibly someone in your corner when Thursday Nicky decides Saturday Nicky definitely won’t want a b**r. 🍻

She WILL. 😂

Follow me if you want evidence-based fat loss advice for people who live in the real world.

09/09/2026

The kids are back. Now, perhaps, you get to go back on the list too.

September has always felt more like a fresh start to me than January.

Routines return. Holidays are mostly done. There’s a tiny bit more structure.

And if you’ve spent the summer thinking “I’ll sort myself out when the kids go back”, this is your opportunity.

Just don’t make the mistake of going from 0 to 100.

You don’t need a detox.

You don’t need to give up carbs.

You don’t need to spend the next 12 weeks saying no to everything you enjoy.

Start with:

2-3 strength sessions a week
Protein at each meal
More daily movement
Mostly nutritious food
Room for meals out, w**e, b**r and the things you actually like
Boring? A bit.

Effective? Absolutely.

And much easier to still be doing in December.

Follow me for more realistic, evidence-based fat loss without the misery.

24/08/2026

Turns out safari and fat loss have something in common... 🐘

Neither is particularly interested in your timeline.

We’ve spent a fair amount of time driving around looking for animals. Sometimes you see absolutely bu**er all, then suddenly there’s an elephant standing in front of you.

And it got me thinking about how impatient we are with fat loss.

We want the big moment.

The scales to drop.

The clothes to fit differently.

Someone to say, “Bloody hell, you look amazing.”

But most of the work happens when absolutely nobody is clapping.

Eating enough protein.

Getting your steps in.

Strength training a few times a week.

Getting enough sleep.

Having the meal out, enjoying it, then eating normally again afterwards.

None of it feels particularly life-changing on its own.

But stack those fairly boring decisions up for long enough and one day you realise...

Oh.

I’ve actually come quite a long way.

No detox.

No 30-day shred.

No being “perfect” Monday to Friday then going completely off the rails at the weekend.

And definitely no surviving on leaves.

I’m travelling around Zimbabwe and Mozambique right now. I’m eating food I haven’t cooked, having drinks, my routine is completely different and I’m certainly not weighing my dinner.

And I’m not worried about it.

Because the habits that get results shouldn’t be so fragile that they fall apart the minute real life happens.

The boring stuff works. You just have to give it long enough to work.

Save this for the next time you’re tempted to pack it all in because you’re not seeing results quickly enough.

And follow me for evidence-based fat loss advice that leaves room for an actual life. 🐘

05/08/2026

Before you start another fat loss plan, ask yourself:

Could I genuinely see myself doing this six months from now?

Not during a perfectly organised week.

During busy weeks. Social weekends. Low motivation days. Real life.

Because the best plan isn’t the most restrictive or the one promising the fastest transformation.

It’s the one you can actually sustain.

You don’t need to be perfect for two weeks.

You need to be consistent for long enough to create results that last.

Save this before starting your next plan-and follow for realistic fat loss advice.

Fat loss doesn’t have to mean eating less and less.In fact, the women I work with often make progress by changing what t...
31/07/2026

Fat loss doesn’t have to mean eating less and less.

In fact, the women I work with often make progress by changing what they eat before worrying about how much they eat.

Here are three evidence-based habits that can make a big difference:

1. Prioritise protein at every meal
Protein helps keep you fuller for longer and supports muscle mass, which becomes increasingly important as we get older.

Aim for a palm-sized serving at each meal.

2. Fill half your plate with vegetables
Vegetables add volume and fibre for relatively few calories, helping you feel satisfied without feeling deprived.

3. Slow down when you eat
It takes around 20 minutes for your brain to receive signals that you’re full. Eating more slowly can help you recognise those signals before you’ve overeaten.

Notice none of these involve banning bread, cutting carbs or giving up your favourite foods.

They’re simple habits that are realistic enough to stick with, even when life gets busy.

That’s exactly what sustainable fat loss looks like.

💾 Save this post for the next time you feel like you’re overcomplicating nutrition.

The biggest predictor of fat loss success isn’t motivation. It’s your environment.Most people think they struggle becaus...
30/07/2026

The biggest predictor of fat loss success isn’t motivation. It’s your environment.

Most people think they struggle because they lack willpower.

But the science of behaviour change tells us something different.

Our environment has a huge influence on the decisions we make, often without us even realising.

Think about it...

If the biscuits are sitting on the kitchen top every time you make a cup of tea, you’ll need to rely on willpower every single day.

If your trainers are hidden away, going for a walk suddenly feels like much more effort.

If you haven’t planned lunch, grabbing a meal deal or ordering a takeaway becomes the easiest option.

None of these choices happen because you’re lazy or lacking discipline.

They happen because our brains naturally look for the easiest option.

So instead of trying to become a more motivated person, make the healthy choice the easy choice.

Here are three simple ways to do that:

✔️ Keep high-protein snacks where you can see them.

✔️ Leave your trainers or gym kit out the night before.

✔️ Plan your meals for the week, so you’re making decisions once, not every day.

These small changes might not seem exciting, but they’re often far more effective than relying on motivation alone.

As James Clear says, “You do not rise to the level of your goals. You fall to the level of your systems.”

Your environment is one of the simplest systems you can change.

What’s one small change you could make to your environment this week to make healthy choices easier? Let me know in the comments.

Most women don’t come to me because they don’t know what to do.They come to me because they’re tired of trying to do it ...
29/07/2026

Most women don’t come to me because they don’t know what to do.

They come to me because they’re tired of trying to do it alone.

They already know they should:

✔ Eat more protein

✔ Move more

✔ Strength train

The problem is applying that consistently when life gets busy.

That’s where coaching helps.

Not because I’m going to shout at you.

Not because I’m going to ban w**e.

Not because I’m going to tell you to live on chicken and broccoli.

But because I’ll help you make progress while still having a life.

And that’s exactly how my clients get results they can actually maintain. ☺️

28/07/2026

There is so much noise online that it’s no wonder women feel confused.

One coach says don’t eat carbs.

Another says don’t eat after 6pm.

Someone else is telling you to cut out sugar.

Before you know it, you’re scared to eat a banana.

The reality?

The fundamentals haven’t changed.

If your goal is body fat loss, focus on:

✔️ Eating enough protein.

✔️ Strength training consistently.

✔️ Moving your body regularly.

✔️ Creating a calorie deficit you can actually stick to.

Everything else is just detail.

Could meal timing matter in specific situations? Absolutely.

Can food quality influence health, satiety and performance? Definitely.

But if you’re overwhelmed, don’t major in the minors.

Master the basics first.

That’s what gets results.

💬 What’s one piece of fitness advice you’ve heard that completely confused you?

Most women don’t need another meal plan.They don’t need another “fat-burning” workout.And they definitely don’t need ano...
27/07/2026

Most women don’t need another meal plan.

They don’t need another “fat-burning” workout.

And they definitely don’t need another coach shouting, “You just need more discipline!”

What they actually need is less overwhelm.

Because here’s what happens...

Monday starts well.

You’ve planned your meals.

You’ve booked your workouts.

You’re feeling motivated.

Then...

Work gets busy.

The kids need something.

You get home later than planned.

You’re tired.

Suddenly you’re standing in the kitchen wondering what to cook, whether you’ve eaten “too much”, whether you’ve got time to train...
..and before you know it, you’ve convinced yourself you’ve failed.

Sound familiar?

The truth is, most women aren’t lacking willpower.

They’re suffering from decision fatigue.

One of the biggest things I do as a coach is take that mental load away.

Together we create a plan that fits around your life, not somebody else’s.

So when work gets busy...

When you’re away for the weekend...

When you’ve got meals out planned...

You already know what to do.

No guilt.

No starting again on Monday.

Just a realistic plan that keeps moving you forward.

Because fitness should make your life easier...

Not become another thing to stress about.

💬 I’d love to know...

When it comes to getting healthier, what do you struggle with most?

1️⃣ Knowing what to do?

2️⃣ Staying consistent?

Let me know in the comments.

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