FWH Fitness

Have you ever stepped on the scales a few days before your period and thought…

“Where did THAT come from?” 😩

Your weight can jump in the week before your period, and you may also feel bloated, hungrier, more tired and suddenly desperate for chocolate.

But that doesn’t mean you’ve suddenly gained pounds of body fat.

Hormonal changes can affect fluid retention, digestion, appetite and energy, so your body can feel very different for a few days.

And this is where I see women panic.

They eat less.
They skip meals.
They cut carbs.
They try to “make up for it”.

But your body may need more support, not more restriction.

There are some really simple things you can do during this phase to help with cravings, bloating, energy and those frustrating changes on the scales.

I’ve written the full guide on my website, including what to eat, what can help and what I recommend to my clients during the luteal phase.

Read the full blog via the link in my bio ❤️

https://fwhfitness.com/articles/why-youre-bloated-tired-and-craving-sugar-before-your-period

Coconut Dhal

This is a take on a staple food in our house. Dhal is my absolute favourite and its so wholesome, full of flavour and Protein rich. This can be frozen and defrosted for those busier days. It has a note of sweetness to it with a delicate spice. We had this for dinner and I thought it would last 2 days but it’s all gone! Sign of a great meal ❤️

Ingredients:
2 teaspoons cumin seeds
2 teaspoons coriander seeds
2 tsp fennel seeds
1tsp ground cardamom
1 tbsp ghee / olive oil
2 onions finely chopped
Lots of garlic – around 3 heaped tsp
1 heaped tsp ground turmeric or fresh
Approximately 400g red lentils
50g desiccated coconut
Tin of good quality natural coconut milk or coconut block
Sea salt to season and a pinch of chill to taste

Method:
Heat a large frying pan and dry roast the seeds for a couple of minutes.
Add the cardamom and heat for another minute. Be careful not to burn. You should have a lovely aroma.
Remove from heat and crush with a pestle and mortar or machine!
Heat the ghee or oil and return crushed spices to pan. Add the onions and fry until light brown and soft.
Add garlic and fry for a minute or so.
Add turmeric.
Add lentils and desiccated coconut. Stir all so that it is all well mixed.
Pour in coconut milk and some more water if needed to cover all.
Season with salt and chilli as you wish.
Bring to the boil and cover and simmer for half hour or until dal is soft and cooked. May need to add more water mid way.
Add a large handful of fresh chopped coriander to garnish and serve.

Can be eaten with cauliflower rice, wholemeal chapatis/naan and rice.

Let me know if you try it! Hope you love it as much as we do ❤️
Love Farzana xx

🥕 This carrot cake loaf was a huge hit at my Summer Reset Workshop!

Moist, delicious, and packed with nourishing ingredients, it disappeared quickly.

One of the reasons I love carrots is that they’re rich in fibre, which can help support healthy oestrogen metabolism and elimination through the gut.

For women struggling with symptoms of oestrogen dominance such as heavy periods, PMS, bloating, sore breasts, or stubborn weight gain around the middle, getting enough fibre can make a real difference.

Combined with warming cinnamon, healthy fats, and slow-releasing carbohydrates, this loaf feels like a treat whilst supporting your hormones at the same time.

Perfect with a cup of tea, as an afternoon snack, or served with some Greek yoghurt for a little extra protein.

Safe to say this one was Summer Reset approved! 🧡

Comment CARROT if you’d like the recipe 👇🏻

I have a new found love of Tahini having moved to 🇶🇦 and especially because I know how amazing it is for women’s health!

With only 5 ingredients and 3 minutes to prepare, these are a winner for me!

Naturally sweet, satisfying, and packed with ingredients that help keep energy levels steady.

✨ Why I love them for women’s health:
• Tahini is rich in healthy fats that support hormone production
• Contains magnesium, which supports mood, sleep, and stress resilience
• A good source of calcium for bone health
• Provides iron, which is especially important for women with heavy periods
• Rich in B vitamins to support energy and brain function
• Oats and dates provide slow-releasing carbohydrates for sustained energy

Ingredients
• ½ cup good-quality tahini
• ¼ cup organic maple syrup
• ¼ cup chopped dates
• ¾ cup organic oats
• 1 tsp cinnamon + a tiny pinch of sea salt

Method

1. Preheat the oven to 160°C (conventional).
2. Mix the tahini and maple syrup together.
3. Stir in the oats, dates, cinnamon, and salt.
4. Roll into balls and place on a lined baking tray.
5. Bake for 12 minutes, or until lightly golden.
6. Allow to cool slightly and enjoy.

Simple, nourishing, and perfect with a cup of tea. ☕

Tag me in the comments if you’re going to give these a go! 🩷

Love Farzana ❤️

This week has reminded me so deep of something so important…

Every single person you meet is carrying something you cannot see.

Behind the smiles, the “I’m fine”, the showing up to work, school runs, gym sessions, social events and daily life… there is often a story in the background.

As a coach, I work with women every week and hear the parts people don’t always share publicly. The stress. The loneliness. The health worries. The relationship struggles. Struggles with kids. The exhaustion. The pressure they put on themselves just to keep going.

And it’s reinforced, how important it is to just be kind 🫂

To pause before making assumptions.
To always assume positive intent. A mantra I tell my kids.
To remember that someone’s behaviour may be coming from a place of pain, overwhelm, fear or simply trying their best to cope.

We rarely know the full story.

A little more compassion, patience, warmth and understanding can genuinely change someone’s day, and sometimes even much more than that.

The world feels lighter when we choose softness over judgement.

So if there’s one thing to take into this week, let it be this:
Be kind, even when you don’t fully understand someone.
People are fighting battles you may never see. ❤️

I was feeling so good this morning…
until I stepped on the scales!! 😰😭

Weight increase since Eid ! How?!
And just like that… my mood dropped! 😭

I’ve been there.
Stepping on… stepping off…
taking off jewellery… thinking “maybe now…”

And when the number doesn’t change?
It can ruin your whole entire day in SECONDS.

But here’s the truth, from both experience and EXPERTISE:

That number?
It’s only a snapshot.

Your weight can fluctuate daily because of:
• Water retention
• Hormones
• Inflammation (especially if you’re training or healing)
• A higher carb meal the night before
• Sleep
• Your cycle
• Muscle gain

And here’s what most people don’t realise…

When you’re training well and eating better,
your body is changing before the scale ever reflects it.

You’re building strength.
You’re building muscle.
You’re healing.

That’s not failure.
That’s progress.

This is exactly why I stepped away from the scales.

Because you don’t get to let a number decide how you feel about yourself.

Who’s been there?

Need help to get in shape for good? DM me and I’ll help support you with the best advice, love and compassion ❤️

Sleep could be the missing piece to your weight loss journey!

You can eat well and exercise, but if your sleep is off, your body won’t respond.

Hormones get disrupted.
Energy drops.
Fat loss feels harder.

Fix your sleep, and everything starts to shift.

Ready to feel strong, energised, and back in control of your body?

I take a personalised, holistic approach, combining training, nutrition, sleep, and lifestyle support.

DM me to make changes today
Love always
Farzana ❤️