NINSOLA FIT
30 DAY RESET
A healthier routine, one day at a time

Your journey.
Your pace.

A personal space for movement, balanced Nigerian meals, daily reflection and steady progress. No crash diets. No perfection required.

Starting weight68 kgBaseline
Long-term goal58 kgRevisit gradually
Height5'1"155 cm approx.
Strength days3 / weekMon · Wed · Fri

Today's check-in

Small actions add up. Tick what you complete today.

Daily habits

0 of 7 completed

Rest days count too. The aim is consistency, not a perfect score.

How am I feeling?

Your gym plan

Choose a time that fits your day. The workout stays the same.

Morning example: wake, hydrate, have a snack if hungry, warm up, train, cool down and eat breakfast.

Monday · Glutes & legs

Build and maintain glute and leg strength.

Warm up for 5–10 minutes. Choose a manageable weight, use controlled technique and rest between sets. If an exercise causes pain, stop and seek guidance.

Food that feels familiar

Enjoy Nigerian favourites while building balanced, satisfying meals.

A flexible plate guide: include vegetables or fruit, a protein source, a carbohydrate and some healthy fat. No need to ban rice, yam, plantain or swallow. Eat enough to feel nourished and support training.
Breakfast ideas

Eggs with wholegrain toast and fruit; oats with milk, banana and nuts; moi moi with fruit.

Lunch ideas

Jollof rice, grilled chicken and vegetables; beans with plantain; ofada rice with stew and fish.

Dinner ideas

Efo riro with fish and a satisfying portion of swallow; yam and egg sauce; chicken or fish pepper soup with a side.

Snack ideas

Greek yoghurt, fruit, nuts, boiled eggs, or wholegrain toast with peanut butter.

Hydration needs vary with weather, activity and health. Drink regularly and use thirst as a guide.

Progress journal

Track how you feel, what you can do and changes over time.

Add your weight

Weight is optional. Daily fluctuations are normal; menstrual-cycle changes can affect water retention.

Your entries

No entries yet. Add one whenever it feels useful.

Weight trend · November 8 – December 10

Add a weight entry above whenever you want. Your chart will plot only the measurements you enter—future dates are left blank, with no predicted weight.

Your recorded weights

Your personal guide

A few reminders to keep this plan healthy and sustainable.

Weekly movement rhythm

DayPlan
MondayGlutes & legs
TuesdayGentle walk or recovery
WednesdayUpper body & core
ThursdayGentle walk or recovery
FridayFull body & glutes
SaturdayEnjoyable activity or rest
SundayRest and reset
Health comes first. You mentioned that your periods are irregular. Please arrange a healthcare appointment to discuss this before pursuing intentional weight loss. Irregular periods can have several causes and do not by themselves diagnose PCOS. Avoid crash diets, slimming pills and excessive exercise. If you may be pregnant or have missed periods, mention that to your clinician too.

Morning or evening?

Neither is automatically better for fat loss. Choose the time you can follow consistently. If training early, have a snack if you feel you need one. If training later, allow time for a meal or snack beforehand and avoid sacrificing sleep.

Your 4-week focus

Week 1: Learn the routine and find comfortable starting weights.

Week 2: Build consistency with meals, movement and rest.

Week 3: Practise good form and gradually progress when ready.

Week 4: Reflect on strength, energy, mood and habits—not just the scale.