Welcome BACK!
In the second quarter of the year 2026, we witnessed some of the finest effort from our members and clients. It is so inspiring to see people work hard at becoming the best version of themselves and make beautiful progress with us @Fitandfeline.
In our culture of immortalizing moments, we bring you the SECOND EDITION of the FIFE Magazine. ENJOY!
This Magazine catalogues Fit and Feline activities and programs from the month of April to June, 2026, spanning across private programs, and the two major community programs done in the second quarter;
- Fitness Amplified Program (April – June), and
- Stress and Toxin (STRX) Detox program.
(CLICK HERE to see what we have planned for the next quarter)
This magazine contains 4 major sections:
It’s going to be an amazing ride. We would love to hear from you. Join the discussion when you CLICK HERE
FIFE KITCHEN
Delicious, Colorful, Creative! Witness our members make magic in kitchen.
This section contains:
Creative Meals of the 2nd Quarter
We handpicked our members’ finest looking diet meals for the second quarter.
We aim to help our members enjoy the diet process, eating meal that looks just as good as they do.
This was difficult, but here you go!
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Recipe of the Quarter
Ingredients:
Sweet potatoes
Soft chicken thigh
Some pepper
Curry
Garlic Powder
Gariic paste
A bit of Basil
Pepper mix or ketchup
Boullion cubes
Onions
Process:
– Marinate the chicken with the spices listed in the ingredients list and set aside for an hour or so.
– Boil your potatoes until very soft (peeled or not, it works; I prefer unpeeled as it’s easy to peel when boiled).
– Preheat your air fryer for 2 minutes at 200 degrees; then place chicken in the air fryer for 30 minutes at 195 degrees.
– While chicken is cooking, check that potatoes are soft enough, peel the skin off, and rinse.
– Take the peeled soft potatoes and pass them through a mesh strainer.
– Do this for all till you get a very soft, almost melting potato mash.
– Mould in a plate, add chicken, sprinkle some ketchup or pepper mix for spice.
What would you add/subtract to make this recipe even more special ?
Join the discussion with #RECIPE
Top 5 #DietCams of the Quarter
5
“My dish was inspired by a meal at a friend’s house where I fell in love with a fresh tomato salad. After looking up recipes on YouTube, I recreated the salad and paired it with white rice. To boost the protein, I made a quick stir-fry with ground beef, onions, peas, and carrots. I also paired it with a fresh carrot, apple, cucumber, and ginger juice to help clear up my skin. It turned out to be a simple, balanced, and delicious meal!” – GLADYS
4
“0% fat Greek yoghurt, granola and exotic fruits
High source of protein and helps the gut health, also very filling and healthy” – IFEDAYO
3
“NO COMMENT” – IYANUOLUWA
2
“This is mashed potatoes with prawn curry sauce and a side of air fried bbq wings.
This is a balanced diet that combines fiber(potatoes), protein (prawns and wings) and vitamins (vegetables in the curry sauce). This meal is very filling and can carry you through your day and it’s also not a heavy meal, it’s can either be served as breakfast or lunch.”- IFEDAYO
1
WINNER
“Happy to make it to the top 5 for the quarter!!
What inspired me was how I wanted simple meals that can still be nutritious, healthy and keep me full for longer hours during my weight loss journey. The combination of eggs and vegetables would do just that, and a dish that looks pleasing to the eye makes the meal easier to eat.”- OMOYELE
Who did it best, Omoyele, Gladys, Ifedayo, Iyanuoluwa? Join the discussion with #TOP5.
Members in the Kitchen
Beautiful People, Delicious meals and the Process.
IYANUOLUWA’S BREAKFAST
GLADYS PACKS LUNCH
IYANUOLUWA’S SMOOTHIE
Diet Tips of the Quarter
1. Fresh is Best
Ditch the processed stuff and lean into vibrant, whole foods. Cooking with fresh, seasonal ingredients naturally boosts the flavor, so you won’t need extra salts or heavy sauces, while delivering maximum nutrients to keep your energy glowing.
2. Plate a Rainbow
Make your meal pop! Mixing up colorful veggies like leafy greens, bright peppers, and rich purples does more than look stunning on your feed. Every color brings a unique dose of antioxidants and vitamins to nourish your body from the inside out.
3. Ditch the Deep Fryer
You don’t need heavy oils to create delicious texture. Try air-frying, high-heat roasting, or gentle steam-poaching to lock in natural juices and achieve a golden crisp. It keeps your dishes light, flavorful, and guilt-free.
4. Eat with Your Eyes
Take an extra minute to dress up your plate! A little attention to height, neat edges, and a sprinkle of fresh herbs transforms a basic meal into a feel-good experience. Beautiful food makes mindful, joyful eating effortless.
IFEDAYO
DIET CHAMPS of the QUARTER
A pacesetter! We love your dedication and creativity in making magic from our diet meals.
Congratulations on winning the diet champ of the quarter!
- CONSISTENCY – 100%
- EXECUTION – 100%
- ACCOUNTABILTY – 100%
- CREATIVITY – 100%
100%
EXCELLENT PERFORMANCE
A rising diet star! Your phenomenal effort for the second quarter diet meals is insipirational.
Congratulations on winning the diet champ of the quarter!
- CONSISTENCY – 100%
- EXECUTION – 100%
- ACCOUNTABILTY – 100%
- CREATIVITY – 100%
100%
EXCELLENT PERFORMANCE
Want to get in on the action? Pick a Fitness Program when you CLICK HERE
SWEAT ROOM
EFFORT EXPOSED!
This section contains:
Sweatfies of the Quarter
Behind the progress everyone celebrates is the hardwork no one sees.
Every sweat shows effort, desire and gratitude for progress. Our people look amazing and we love to show off!
Here are some of the beautiful faces of our members, across different states in Nigeria and the world, after putting in the work.
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Members in Action
Real People, Real Effort for Real Progress.
Be it at home, in the gym, or on the road, with or without equipments, our people put in the work, and they kill it!
A workout session in the community would take your breath away (quite literally) but will also target the right muscle groups and upgrade your fitness.
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Members' Favorite Routine
Now, this is one challenge that really made our members sweat, groan and then smile during the 2nd Quarter.
If your interest is in building a well rounded hip and ass for the summer, then this challenge is your best bet!
Would you be willing to try this out? Let us know in the video comment.
WORKOUT CHAMP of the Quarter
We are proud of your exceptional performance this quarter. Well done!
Congratulations on defending your spot as the workout champ of the quarter!
- CONSISTENCY – 100%
- EXECUTION – 100%
- ACCOUNTABILTY – 100%
- CREATIVITY – 100%
100%
EXCELLENT PERFORMANCE
Want to get in on the Action? Pick a Fitness Program when you CLICK HERE
COMMUNITY INSIDER
A little glimpse into the community
This section contains:
GAMES CORNER
QUIZES:
What vegetable was once considered poisonous in Europe?
In ancient Greece, what did throwing an apple at someone signify?
What is the largest organ in the human body?
What kind of bird can lift the heaviest weight?
Why did the tomato turn red?
Got the right answers? Join the discussion with #GAME
Our members and clients had fun with this challenge during the 2nd Quarter.
The challenge forces you to push yourself in a fun way to get fit. With this, you can spell out your name, a phrase, your team’s name… or turn it to a fun fitness game!
How many times can you spell out your name? Join the discussion with #SPELLITOUT
Inside Wisdom
Coach! I noticed i add weight rapidly when am under pressure or stressed, is that even normal? I don't even eat... I'm not a sweet tooth or junkie because Menstrual cramp is a b*t*h!.... can I add weight even when am not eating well?
Yes, you can experience weight gain even when you feel like you’re barely eating. But there’s an important distinction: an increase on the scale doesn’t always mean you’ve gained body fat.
When you’re stressed, your body releases stress hormones such as cortisol and adrenaline. These hormones help you respond to stressful situations, but prolonged stress can affect your sleep, appetite, digestion, blood sugar regulation, activity levels and how your body retains fluid.
This means you may sometimes see your weight increase during stressful periods even without eating more than usual. A significant part of a sudden increase can be water retention, changes in digestion or reduced bowel movements—not necessarily an increase in body fat.
Stress can also affect people differently. Some people lose their appetite when stressed, while others crave and eat more high-calorie, sugary or fatty foods. So, although you may not consider yourself a sweet tooth or a junk-food lover, stress can still change your appetite and food choices.
And there’s another important point: eating too little for a prolonged period is not a reliable fat-loss strategy. Your body still needs adequate energy and nutrients to function properly. Severe restriction can also leave you tired, reduce your daily activity and make it harder to maintain your fitness routine.
So, stress can definitely make fat loss more difficult—but not simply because your body “locks away fat.” It is more accurate to say that prolonged stress can disrupt several processes that influence body weight and body composition.
Exercise and REST are the most important ways to relieve your body from Stress.
If you feel stressed and it is
- More physical than mental? (i.e from a Long Trek, or cleaning or physical demanding activity) then = Rest/Sleep more.
- More mental than physical? (i.e Brainstorming, typing, Worrying, talking/calls, sitting/lying all day) then get some workout done to release the pent up energy from stress.
Coach, how long does it usually take someone to stop feeling soreness if say they worked their thighs and legs muscles out more than they usually do? And are you supposed to wait for the muscles to stop being sore, or you just continue your workouts despite the soreness?
When you do a workout that is significantly harder or different from what your body is used to, especially strength training, you can experience Delayed-Onset Muscle Soreness (DOMS). This is the soreness and stiffness that usually develops several hours after exercise and can be most noticeable within 24–72 hours.
How does it heal? Through rest/sleep.
This is why when you are just getting started, it is important to start slow and rest more. The stronger you get, the less rest/recovery time you will need.
How long do you rest?
This is more of a will power thing than specific time frame. For many people, once they take a ‘rest’ after a new workout routine, returning to the workout that ‘hurt’ them becomes a hassle due to low willpower/motivation. So, it is smarter for them to push through the soreness the next day, which paradoxically helps the soreness ease quicker. But if it is a damage (from poor posture, too heavy weight, high intensity workout), continuing/pushing through will only make it worse.
How long before soreness disappears?
It depends on the following factors: your Nutrition, Sleep quality, Relief method (massage, stretches, heat/cold therapy), Level of soreness or extent of damage. Ideally, it takes within 24 hours to a week depending on how good your nutrition, sleep quality and relief method.
My advice? If the soreness is mild, push through it. There is a high chance that your body will provide necessary healing for the affected muscle or that the movement from the workout (if done correctly) will stretch out the muscle. But also make sure you are eating right and sleeping good. If the soreness is unbearable then take a break for 48 hours to a week before trying again while focusing on Recovery.
How quickly do you put on weight? Join the discussion with #Wisdom
BIRTHDAY SHOUTOUT
Remembering our Second Quarter Celebrants
AND CELEBRATING A HAPPY BIRTHDAY TO CELEBRANTS OF THE 3RD QUARTER
Happy Birthday in advance to you!
What is your star sign? Join the discussion with #StarSign
CONSISTENCY OVER MOTIVATION
PERSONALITY OF THE QUARTER: GLADYS ADARAN
PERSONALITY OF THE QUARTER
True transformation isn’t just about weight loss or strict routines—it’s about changing your mindset, giving yourself grace, and learning to enjoy the journey step by step.
This quarter, Fit and Feline (FIFE Fitness) is proud to highlight Gladys, our Personality of the Quarter. Whether she’s taking a peaceful evening walk, staying accountable on her tough days, or cheering on her fellow members, Gladys embodies the true spirit of FIFE Fitness: living a healthy lifestyle that is a journey, not a race.
Here is her inspiring story in her own words.
MEET GLADYS
Gladys: Hi everyone, my name is Gladys and I am a Nigerian living in the United States currently. I have been balancing graduate school with work and also my fitness journey. I am someone who believes in growing every day—whether that is my career, my faith, my health, or generally just as a person. I love challenging myself and proving that consistency can take you places that motivation alone cannot. So yeah, that’s me!
Interviewer: [How would your friends or family describe you?]
Gladys: I would say they would say I’m caring, smart, resilient, determined, and loving. I believe those are the things they would say.
Interviewer: [What is something people would be surprised to learn about you?]
Gladys: I would say I am more introverted. I don’t like going out; I only go out when I have to. One of the ways I express myself is through cooking, gardening, being one with nature, and taking long walks. Yeah, those are the things that I know people would be surprised to learn about me.
Interviewer: [Are you an early bird or an evening warrior? What music gets you hyped?]
Gladys: Definitely an evening warrior! I don’t like waking up early, but I have to, you know? Right now, anything from Passion Music… oh gosh, they’re amazing! My favorite right now is “Just That Good.” Any gospel song in general just gets me hyped. I love it!
Interviewer: [What is your favorite workout, and which one do you dislike?]
Gladys: My favorite workout? I love walking! I don’t know if you count that as a workout, but taking walks. I can walk for 1 hour. At first, I didn’t like it, but after a while, I fell in love with it—just the breeze on your face, walking outside, not indoors. The ones I do not like are anything involving planks—side planks, this plank, that plank—or burpees. Oh my gosh, no, I do not like jumping!
Interviewer: [What kinds of meals excite you vs. ones that are just quick fixes?]
Gladys: Anything involving cooking! If I have to cook it—like making a veggie stir-fry or chicken—those are things that I’m always excited about. But stuff like smoothies all day or oatmeal, that’s just quick-quick… I don’t really like that, but yeah, it is what it is!
Interviewer: [What does a typical day look like for you?]
Gladys: I would say: don’t stop, take it one step at a time, consistency is important. In the morning, I start my day with prayers, stay productive at work and at school, and then when I come back, it’s either I have dinner before going for a workout or work out and then have dinner, depending on the timing. I just drink a lot of water—that’s one thing I’ve tried to incorporate into my daily life. And going to bed knowing that I did something good for myself today, that’s one thing.
Interviewer: [How do you handle your diet without feeling overly restricted?]
Gladys: I still have chocolate sometimes, I get to eat rice, and I get to eat swallow. Those are things that I’m happy about because total restriction is just not for me, you know? So I get to still have everything I love in moderation, and it’s all in my diet plan. Kudos to Coach!
Interviewer: [What is always in your kitchen that keeps you on track?]
Gladys: There are eggs, chicken, Greek yogurt, chia seeds, veggies, you know, and plenty of water!
Interviewer: [What is one habit you have built that you are genuinely proud of?]
Gladys: That would be showing up—even if you have a bad day, you still show up. Even if you didn’t show up today, you still have to show up tomorrow. It’s consistency, you know? You don’t have to be perfect, we just make sure that we are being consistent. That’s one thing I’ve learned, not just in my workouts, but even in school and everywhere.
Interviewer: [How do you bounce back after a setback?]
Gladys: I just remind myself that one bad meal or one missed workout will not ruin the whole week. So if I eat something I’m not supposed to eat today, tomorrow we go back—we continue. I won’t let that ruin my motivation for the whole week. That’s one way I have been able to bounce back.
Interviewer: [What non-scale victories have you experienced?]
Gladys: That would be, like I’ve said, being more disciplined and believing in myself that I can do this. If somebody else can, I can. Watching motivational videos actually helps me realize that if it’s possible for another person, then it’s also possible for me. So being more disciplined and believing in myself so much.
Interviewer: [Who in the Fit and Feline community inspires you the most?]
Gladys: After Coach, I would say everybody else! People in my group who post constantly with their workouts and their diet… I see those videos and I’m like, “Oh God, this is great!” That’s motivation for me every day because I look through them and think, “Okay, I need to do something like this.” So yeah, everyone in general!
Interviewer: [What physical changes have you noticed beyond weight loss?]
Gladys: I realized that I’m much stronger mentally and physically. I noticed this when I was walking with some of my family members—I realized that I’m actually walking faster and my breathing is consistent, just like how Coach taught us to breathe. Those are things that I’ve noticed about myself.
Interviewer: [What advice would you give to someone just starting their journey?]
Gladys: It’s better to focus on your own journey. Don’t compare yourself with somebody else because you see them losing weight faster—our bodies are different. Don’t be discouraged by that; just take it one step at a time and very soon you’ll start seeing results. Consistency matters!
Interviewer: [What would you tell your 2022 self?]
Gladys: I’d tell myself: Be patient, give yourself grace, and don’t always think, “Oh, you’re bad at this, you’re bad at that.” Just focus on being better than yesterday!
Interviewer: [What does the Fit and Feline community mean to you?]
Gladys: It means having a family that motivates, encourages, and reminds me that living a healthy lifestyle is a journey and not a race. Thank you, Fit and Feline community! I’m grateful to be part of this journey. Thank you, bye!
From balancing grad school to embracing every step of her journey, Gladys reminds us that true health isn’t a short-term race, but a lifelong practice of self-belief. It’s about bouncing back after a hard day, ditching total restriction, and focusing on being better than yesterday.
As Gladys proves, with consistency in your heart and the Fit and Feline family by your side, you can truly take your life places motivation alone never could.
Celebrating 2026 Fitness Progress
What is your body goal? Pick a Fitness Program when you CLICK HERE
Hot Gist
I was heading home from work one day, coming from Jibowu, on a bus bound for Ikeja. If you know that stretch, you know there’s almost always traffic.
As we were crawling along, we suddenly saw a man on the road, practically screaming for people to make way. He was begging anyone who would listen to clear the road because he had a medical emergency in his car. I’m pretty sure it was his wife. He was shouting, pleading, and praying out loud all at once: “God, don’t forsake me! God, don’t forsake me!” He just needed people to move so he could get her to the hospital on time.
I was completely shocked by how people reacted. Some started saying, “Who knows if he’s pretending?” or that the person in the car was just acting so they could cut through traffic. I sat there thinking, Ah-ah. Where is our humanity? Where is the empathy, the compassion? Even if you suspect it’s fake, where is the benefit of the doubt?
This man was crying, gesticulating, and begging on his knees in the street, yet people still refused to move. The Danfo drivers kept insisting they’d seen this trick before, that he was just trying to bypass the queue.
Eventually, his car pulled up right alongside my window, where I was sitting. I looked in, and sure enough, there was a woman in the backseat. Someone was holding her head while she was visibly gasping for air. He wasn’t lying at all.
By the time the road finally opened up enough for them to squeeze through, all I could do was pray that she made it.
That experience really touched me, but it also exposed a dark truth: the idea of being your brother’s keeper or loving your neighbor as yourself has truly died down. People have become so hardened and selfish. For those of us who still have a thread of empathy left, we need to make a conscious effort to show kindness every day. Maybe if one person feels that kindness, they’ll pass it on to the next, and bit by bit, we can bring humanity back to these Lagos roads.
SHERRY
Has kindness gone extinct in the world? Or is being kind out of fashion?
Join the Discussion with #GIST
TIMEOUT with COACH
A little extra knowledge
I get a lot of questions about why we, at Fit and Feline, tend to focus more on waist/belly circumference more than total body weight as a means of measuring progress, and I believe I have addressed this in a couple of blog posts. But today, let me break it down even further for you.
There are 3 reasons to why the size of your waist/tummy is so important! Especially with tracking your fitness progress.
- Health Status
- Anatomical Accuracy
- Aesthetics/Allure
Health Status
First and foremost, your belly is more than your body’s GeePee tank.
From your shoulder down to your hip line houses the majority of your body most important organs, (+ a few more, if you are female).
If you consider your body a factory, the busiest organ will be your Liver, because unlike your brain, heart and lungs, the Liver performs way too many tasks (over 500 chemical processes) that it is a wonder how it does that effectively.
Where is your liver located?
Right on your stomach organ. What about your kidney?
Just behind and slightly below the stomach and liver.
When your tummy gets obese (35″+ for women, 40″+ for men), it’s not just a “storage is full” issue… it is fat suffocating your important organs and interfering with their functions.
These fats not only act as energy storage but toxin traps, and hormone/chemical scramblers.
The number one cause of Liver failure is fatty liver disease (not even alcohol).
When your tummy gets obese… it is not a flex, please. It is a receipt of poor health and self abandonment.
Biologically speaking, your tummy/waist size is the number one indicator of your internal health status.
Simply put… if your waist is bigger than 35″inches (women) / 40″inches (men), you are abdominally obese.
This doesn’t mean that you are healthy if your tummy is flat or smaller. Because not all health problems are fat related.
And having a big waist/tummy doesn’t make you unfit. You can be strong, fast, flexible and still have a big tummy… but are you healthy though? Biologically you are still housing a health risk.
Anatomical Accuracy
It is a LOT easier to calculate and track the your body progress using your waist.
Using your Bust – Waist Ratio, Hips to waist ratio, you can easily track changes in your body curves/angles.
Using a weighing scale is kind of ambiguous. For instance, If you weigh 80kg, how many kg is fat, how many is muscle., how many is bone?
Same question for if you dropped or added 5kg, how can you be sure if you added/lost fat or muscle or both? Waist measurements on the other hand is straightforward.
Aesthetics/Allure
I don’t think I need to explain this. But you already know how a big tummy ruins a great dress/shirt.
Very painful.
You also need to understand that we are instinctual beings. We all judge people by looks and carriage because we are naturally wired to predict/anticipate dangers and weakness.
When you look at a lady/guy with a very big tummy, do you immediately feel threatened, allured or amused or repulsed?
How about someone with a very flat tummy/abs?
Well… at the end of the day, beauty is in the eye of the beholder.
But if you won’t fix your waist for beholders (as you don’t want to please anybody), fix it for your health.
Let me know if you are serious about fixing it.
With love,
Your Coach, PHIL
“
DON’T DISCOUNT THE PROCESS; Every step mattered, Every decision counted.
Whenever you see results or gain realizations, it is important to acknowledge and appreciate the process it took you to get there.
Not only does it make the progress made or lessons learnt all the more worth it and appreciable, it throws light on how much you had to change to know/have what you now do.
We love and celebrate you, and want to see you win, always.
”
Join our Family of Fitness
Let’s make fitness a lifestyle for you too.
Thank you for leaving a comment! See you in the next quarter!