Proud of us @chorty_y 👏

@thebarbkk

📹 Credits to @east_west_fitness

Wanting to look better is why most people start.

And that’s fine.

But the longer you stay consistent, you realise it becomes about more than that.

You start paying attention to your strength. Your performance.
Your progress in the gym.

You start setting new goals. Signing up for races. Challenging yourself in different ways.

And at some point, how you look isn’t the main focus anymore.

It’s how you perform. How you feel. And who you’re becoming.

A coach / personal trainer isn’t there to just count reps…

Reps only matter if they’re executed properly.

Attention to detail.

Real-time adjustments.

Proper execution.

Because progress comes from quality not just completing the set.

Today marks two months since you’ve left us.🤍

Some days I feel okay.. almost normal. And some days hit out of nowhere. One moment you’re fine, the next you’re not.

I’ve always seen myself as mentally strong. But I’ve never felt this broken…there’s so much pain.

Not sure when I’ll feel like myself again. But I’m stating to accept that it’s going to take longer than I thought.

Missing you everyday papa 🤍

Wild era… Early 20s… not the healthiest…but never missed a gym session.

So yes, the discipline was always there 🤣

No regrets. Had a (short) good time. Experienced it and we learn and grow🫡

Everyone wants something new, something different…

But the truth is…it’s the “boring” stuff that actually works.

Showing up. Repeating the basics. Doing it when it’s not exciting. That’s what gets you results.

And if what you’re doing right now isn’t working…why do you keep repeating the same mistake?

Change something. Adjust. Improve.

Get yourself a program that aligns with your goals, and stick to it long enough to let it actually work.

DM for more coaching info 📲

Coach Steph

If you’re struggling to hit your daily protein… this is your easiest fix 👇

Protein powder isn’t “extra”, it’s just a convenient way to get what your body already needs.

Because let’s be real…Most people think they’re eating enough protein, but they’re not.

And that’s when you notice:
– Slower recovery
– Low energy in sessions
– Not seeing progress (even when you’re training consistently)

Adding 1 scoop a day can literally change that.

It helps you:
✔ recover faster
✔ support muscle growth
✔ stay fuller (less random snacking) very helpful if your goal is fat loss.

No, you don’t need it. But if hitting your protein target feels hard, this makes it simple.

#dymatize #dymatizethailand

Gave the solo pro a crack 💀

Can’t complain 😊

#hyroxtha #hyroxthailand

Electric energy this weekend @hyroxtha

Second time doing hyrox, first time trying out the Pro.

Cramped up on my final 1km run, but managed to finish it anyways.

It's been a rough mental battle this past few months, so I'm proud of myself for not backing out from this race.

Well done to all clients and everyone else who participated.
It ain't easy. But you all did it 💪

#hyroxthailand #hyroxtha

Crazy to think we met during our pageant days at 17 years ago and now I’m watching you get married.

So happy for you. Congratulations to you both 🤍
@yiiiwha

That feeling when it just flows 😊

@iamcoachleroy @ontrackgym

When it comes to medical bills…. Trust me. I know what it’s like.

Taking care of your health might feel like an “extra cost” at first.

Hiring a coach, training regularly, buying better food.

But the truth is, not taking care of your health often ends up costing much more.

Sometimes life reminds us how important our health really is. Seeing people close to you go through medical challenges changes the way you look at things.

Health is not just about aesthetics.
It’s about quality of life, independence, and being able to live fully for as long as possible.

Take care of your body now.
Your future self will thank you.

Coach Steph.

Finding my strength again.

Not just physically, but mentally too.

Every time I step under the bar, it reminds me I’m capable of more than I thought…and that’s what keeps me pushing.

Every session reminds me why I love training 🏋️‍♀️

What a journey it has been @thebarbkk

Four years ago, if someone told me I’d own a gym… and that we’d already be expanding it… I honestly wouldn’t have believed it.

Back then I was just trying to figure things out. Trying to survive certain situations. Trying to stay strong when things felt heavy.

It’s funny how pressure changes you.
How hard seasons don’t ask if you’re ready.
They just force you to grow.

There were moments I had no choice but to step up. No choice but to become stronger. No choice but to figure it out.

I’m still not where I want to be.
I have big expectations for myself.
Bigger vision. Bigger goals.

But I’ve learned something important…

You don’t need to have it all figured out to feel proud of how far you’ve come. You can build and be grateful at the same time.
You can want more and still enjoy the ride.

I’m enjoying the process.
The lessons.
The mistakes.
The growth.

And we’re only getting started. ☺️

5 strict ring muscle ups. Big win today.

Thank you for always believing in me, especially in moments when I don't 🙏 @iamcoachleroy

Promise to come back stronger this year 💪

19.02.26 - You would have been 71 years old today.

Happy Birthday.

I know you're having fun up there 😇

Forever with this one 🤡 @romolo_bravoco

Life has a way of teaching you lessons you never asked for.

You’re going to get hurt.
Some of them change you.
But most of them force you to grow whether you’re ready or not.

The past decade have shown me how unpredictable life really is. How fast things can change. How strong you can become when you don’t really have a choice.

I’m still learning.
I’m still processing.
Still moving forward…even if it’s slower than I want.

If life has been heavy for you, just know you’re not alone.

Improving my handstand walks.

Plate walks to build shoulder control.
Single arm pike hold to practice pushing the shoulder away.

Mastering the basics so the skills gets easier 💪

@iamcoachleroy

One thing I always remind my clients…

Your results don’t come from perfect days.
They come from repeatable days.

In real life, you will have meals out.
You will have days where calories are higher.
You will have weeks where things feel less structured.

That’s normal.

What matters is what you do most of the time…not what happens occasionally.

Most people don’t struggle because they’re “not trying hard enough.” They struggle because they think one off-plan day means they failed…

So they stop instead of just getting back to routine.

Long-term progress comes from:
• Building structure that fits your lifestyle
• Allowing flexibility without guilt
• Staying consistent even when things aren’t perfect

Small deviations don’t erase progress.
Quitting does.

If this helped you shift your mindset, save it for later.

Coach Steph.

I miss you so much already 🤍

Thank you for everything you’ve done for me. 🤍

Thank you for the tough love.

I’m glad it was peaceful, and you didn’t have to suffer.

Forever in my heart 🤍

I’ll continue to make you proud.

Love you Papa 🫶

What we did: whole foods powered, processed foods ditched, nutrient-dense choices made, and strength training smashed - discipline is the magic✨🥰✯

You don't build the body you want by dieting forever.

You build it by knowing when to push and when to fuel.

Fat loss is a phase.
Maintenance is a skill.
And both matter.

Coach Steph.

I’ve tried extremes.

Over-restricting. Over-training.
Following plans that worked for someone else… but never quite for me.

And it always ended the same way:
tired, frustrated, stuck.

What I’ve learned over time (and through a lot of trial and error) is this: balance isn’t a copy-paste routine.

It’s finding something that supports your health,
moves you closer to your goal,
and actually fits into your life, without constant stress or guilt.

If your routine is sustainable, flexible, and you can stick to it without burning out…that’s balance.

Coach Steph.

Most people think the gym is only about changing your body.

But the real win is what it builds inside you.

You don’t just build muscle.

You build confidence from showing up.

Resilience from pushing through hard days.

And that quiet self-belief that follows you everywhere.

Your body will change…

but your mindset will change first.

Coach Steph.

Here’s what I see all the time…

Most people are already doing enough
They’re training, getting their steps in, showing up.
The routine usually isn’t the problem.

More often, it’s the food. There’s no real structure.
Many are actually not fueling enough…

What usually happens is heavy restriction Monday to Friday.
Calories are too low to support training or recovery, and by the weekend it catches up.
More eating, more snacking, more “off-plan” moments and often without realising it.

So when I say “not eating enough,” this is what I mean.

Yes, fat loss still requires a calorie deficit.
But cutting food too aggressively makes it harder to train well and harder to stay consistent long term.

And this is where people get stuck…copying someone else’s routine and wondering why it doesn’t work.

Finding the right plan takes time. It’s trial and error, and it needs to match your body, lifestyle, and training.

A smaller, sustainable deficit will always beat extremes.

Coach Steph.

I stopped trying to be “perfect” a long time ago.

This is what balance looks like for me.

Not “clean” 24/7. Not cutting out all the foods I love.

I still enjoy desserts. I still have chocolate. I eat meals on repeat because it makes life easier.

Focus on habits that makes staying consistent easier:
- simple meals
- food that you enjoy
- enjoying different food without guilt
- a routine that fits your schedule
- a mindset that doesn’t panic when things aren’t perfect

Coach Steph 💪

I wish I had the time to make aesthetically nice food videos, but reality is my plate isn't that interesting and my cooking sucks 🤣

My biggest tip
One of the easiest ways to stay on track is to have 3–4 “go-to” meals for breakfast, lunch, and dinner (and maybe snacks too).

It makes eating healthy feel automatic, not exhausting.

Less decision fatigue = more progress.

(PS: I snack too, I don't eat that little 🤣)

Building muscle as a woman can feel confusing and uncomfortable at first.

The scale goes up, clothes fit differently, and suddenly you’re questioning if you’re doing the right thing.

We’re so used to chasing smaller that choosing strength and gains can mess with your head.
But strength comes first. Fueling matters. And over time, your body starts to change in ways the scale can’t explain.

Building muscle isn’t only about getting bigger (although there’s nothing wrong with that either), it’s about getting stronger, improving body composition, and creating a body that actually supports your life.

If you’re unsure how to approach this in a way that feels balanced and sustainable, having the right guidance and accountability can help.

Coach Steph.