It’s not a time problem. It’s a plan that doesn’t match your life.

Most people aren’t lazy or unmotivated.

They’re just trying to follow a generic plan built for someone with unlimited time, energy, and zero stress.

Not built for your work hours, stress levels, training history, or lifestyle.

This is why I only do personalized coaching.

Because you don’t need more time, you need a plan that fits your life right now.

Coach Steph.

There’s no perfect time to start your fitness journey.
Start where you are, and adjust as you go.

[ THAI ]

ไม่มีเวลาที่เพอร์เฟกต์ในการเริ่มดูแลตัวเอง
เริ่มจากจุดที่คุณอยู่ แล้วค่อยๆ ปรับไปตามทาง
เดี๋ยวทุกอย่างมันก็ลงตัว

Fat loss isn’t hard because you “lack discipline.”
Most of the time, the plan is just too strict.

Structure helps with knowing your training days, having go-to meals, keeping some routine.

Flexibility matters because when life gets busy, plans change, energy isn’t the same, you know how to make adjustments.

If one off day makes you feel like you’ve failed and need to “start again,” that’s not on you. That’s a plan that doesn’t fit real life.

You don’t need perfection. You need something you can stick to consistently…even on messy weeks.

Coach Steph.

Holiday mode, but protein stays non-negotiable.

It keeps my appetite in check, helps with portions, and makes it way easier to enjoy meals without going overboard.

You don't need to aim for perfect on holiday, just consistent enough so you feel good and stay on track.

#dymatize
#dymatizethailand
#dymatizeprotein

You can train hard and eat “healthy”, hit your steps… and still not lose fat.

Smoothies, protein snacks, granola bars, energy balls… they’re not ‘bad’. Great ingredients, it's got protein, better choices overall compared to any processes foods.

But they still come with calories.

Training more doesn't cancel out eating more (I wish it was that easy).

When it comes to fat loss, calorie is king.

Good quality matters for health, performance, recovery and how you feel overall, but calories will decide whether your body fat actually drops.

You don't need to cut out all foods.

You need awareness, and better understanding of food, making sure your intake matches your goal.

Coach Steph.

What you want might not make sense to someone else, and that’s okay.

I’ve been the skinniest version of myself.
I’ve also been the strongest, healthiest and happiest version of myself.

At some point, I stopped chasing what looked “good” to others and started choosing what actually felt good for me.

your goals don’t need validation.
If it supports your health, performance in life that that’s enough.

Coach Steph.

Failure isn’t a setback, it’s part of the process.

Every mistake teaches you something you can’t learn from winning.

If you’re growing, failing is just proof you’re trying. 💪

I’ve seen so many people fall into the same trap every year…

Trying to do everything at once… and burning out by week three.

You don’t need a harder plan.

You don't need anything extreme.

You need a smarter one.

Lift with purpose. Eat enough to support your training.

Stick to habits you can repeat even on a busy week.

That’s when your body actually changes.

Coach Steph 💪

Calories matter because they influence whether you gain, lose or maintain weight. But weight alone doesn’t give you the full picture.

Macros matter because they decide your body composition (how it looks), perform and recovers.

Micros matter because they affect how you actually feel day to day. Your energy, digestion, sleep, mood, hormones.
That comes from food quality, not just hitting numbers.

[ Thai ]

แคลอรี่มีผลกับว่าน้ำหนักจะขึ้น ลง หรือคงที่
แต่ตัวเลขบนตาชั่งไม่ได้บอกทุกอย่าง

สารอาหารหลัก (โปรตีน, คาร์โบไฮเดรต, ไขมัน) มีผลกับรูปร่างและการฟื้นตัวของร่างกาย น้ำหนักเท่าเดิม แต่ดูต่าง แข็งแรง รู้สึกต่าง
ขึ้นอยู่กับว่าคุณกินยังไง และฝึกยังไง

วิตามินและแร่ธาตุมีผลกับความรู้สึกในแต่ละวัน พลังงาน การนอน การย่อย ฮอร์โมน อารมณ์ สิ่งพวกนี้มาจากคุณภาพอาหาร ไม่ใช่แค่ตัวเลข บนตาชั่ง 🤗

A good coach helps you see what you can’t see yet.

The habits holding you back.

The gaps in your training.

The adjustments that make things finally click.

And honestly… having someone guide you takes away so much mental load.

You don’t have to figure everything out on your own.

You just have to show up and do the work.

Whether it’s online or 1-on-1, the goal is the same:
Clear structure, better habits, and results that actually stick.

If you’re ready to commit to yourself, and get started before the new years…

DM #IMREADY and let’s get to work.

Coach Steph

These things don’t make a flashy transformation photos…

But they’re the reason the transformation eventually happens.

Of course most people who start a health and fitness journey want to look better. In fact, everyone I’ve worked with (or currently working with), wants to get in better shape, drop body fat, and feel more confident in their body.

Here’s the part that most people forget… the visual changes take longer than you think (usually the last thing to show up).

Before your body looks different, your life starts feeling different “:
• You’re feeling stronger
• You’re moving better
• Your energy improves
• Your habits become more consistent
• You feel more capable and in control

Pay attention to the other wins you can’t see.

Remember, you’re not just changing how you look, you’re improving your health, your mindset and your overall well-being at the same time.

Keep going 💪

Coach Steph.

Building my false grip strength.

This is a lot harder than it looks 🥵

This variation forces your wrists, forearms and tendons to work at their weakest mechanical range.

When it comes to CrossFit / Strength & Conditioning for fighters… @iamcoachleroy is your guy 💪

It's that time of the year again…

End of the year, new goals, new plans, new promises to “finally get in shape”.

And if you've set the same goals year after year…
Lost the weight…
Gained it back…
And still feel like you're chasing the same number.

You need to listen up.

You're not alone.
Most people don't struggle with losing the weight, but they struggling keeping it off.

Usually because the approach was too strict from the start, or the moment the diet ends, all structure disappears. And then you blame yourself for not “being discipline enough”.

Fat loss is just one phase.
You still need a plan after the dieting phase, which no one talks about.

If you want next year to look different.
Start focusing on habits that you can actually live with, not just the next 6-12 weeks sprint you can't repeat.

If you're ready to build something that lasts,
DM #IMREADY.

Coach Steph 💪

If your goal is to improve your health, feel better, and drop a bit of body fat… simple habits still work.

• Choose mostly whole foods
• Prioritise protein in every meal
• Keep a consistent daily structure (meals, movement, routine).

If you want help building something simple and realistic for your lifestyle, DM #IMREADY 💪

Your new life will cost you your old one✨🥊🔥

Your body isn’t thee problem…

We all want fast results.
But the truth is simple:
12-week results come from 12 weeks of consistency.

Not 3 weeks…Not 10 “good days” and 4 chaotic weekends.

Your body adapts when you give it enough time to do the work.

[Thai]

หลายครั้งเราแค่คาดหวังผลลัพธ์แบบ 12 สัปดาห์
จากความพยายามแค่ 3 สัปดาห์เอง
มันเลยรู้สึกเหมือน “ทำไมยังไม่เปลี่ยนสักที?”

จริง ๆ แล้วร่างกายแค่ต้องการเวลา
ปล่อยให้มันค่อย ๆ ปรับตัวไปตามกระบวนการ
เดี๋ยวคุณก็เห็นความเปลี่ยนแปลงเอง แต่ต้องใช้ความพยายามจริงๆและให้เวลามันนิดนึง

If you want to get good at something… you practice.

Again and again.

Rinse and repeat until it feels natural.

But the real game-changer?

A coach who sees your potential before you do, and knows exactly how to guide you there.

@iamcoachleroy

Even as a coach… I’m still human.

And if you’re dealing with any of these too, or any other things, you’re not “failing” …you’re just normal.

I don’t always put myself first.
I still have days where I don’t like how I look.
And I get frustrated when life doesn’t go the way I planned.

But here’s the truth…No one is perfect. Not even the people who coach others for a living.

Everyone has their own struggles, they just don’t always show them. And it doesn’t make you weak, undisciplined, or “not good enough.” It simply makes you human.

At the end of the day, coaches aren’t perfect.
We don’t do everything right.
We don’t always feel motivated.
We’re all learning, adjusting, and trying our best 🤗

@brothbar.bkk
Inspired by Traditional Chinese Medicine. They’ve got nourishing bone broths, congee, and herbal teas made with restorative ingredients to support health, recovery, and overall balance.

If you love simple, feel-good food, this place is worth checking out.

Protein isn’t just for people who want to “get big”.

It’s one of the most important nutrients for anyone who wants to feel stronger, recover better, look more toned, and support overall health.

Most people think they’re eating enough… until they actually track it.

And when you finally hit your protein targets consistently, you’ll notice:

• You stay fuller for longer
• Your training feels better
• Recovery improves
• Body composition changes become way easier

A general guideline: aim for around 1.4–2.2g per kg of ideal body weight per day, depending on your goals and training.

If you’re someone who always feels hungry, struggles with recovery, or doesn’t see the “tone” you want…

Start by fixing your protein intake. It makes a huge difference.

Save this for later and share with someone who needs the reminder 🤍

#dymatize #dymatizeprotein

Fat loss is simple…

But I never said it’s not going to be challenging.

Normal things to expect during a deficit:
• You’re going to feel hungry
• You’re going to miss a work out, miss your planned meals, not hit your steps at times
• Your progress will not be linear.

If you’ve got a plan, you’re tracking properly, and not guessing.. you have nothing to worry about. Just keep going.

But if you don’t know what you’re doing it, and just winging it… perhaps you need to rethink that if you want long term results.

DM for more coaching info.
(Don’t worry, I won’t force you to buy a course🤣)

If you keep feeling like you’re “restarting,” you’re not failing… your plan just isn’t sustainable.

No more extreme cuts.
No more 4-week shred programs.
No more doubling your workouts to “speed things up.”

Go a little slower. Build habits.
Choose the approach you know you can follow on your busiest weeks too.

Your future self will thank you.

It's not sexy, but it works.

Coach Steph.

This Sh*t is hard 🥴

Week after week but it’s slowly coming together.

Stringing them together is hard than it looks. So here I am practicing weekly with super coach @iamcoachleroy , being super patient with my progress 😆

Your effort might feel small to you, but to someone else, it’s proof that they can start too.

You don’t need to be the strongest or the leanest to make an impact. Just by choosing to train, eat well, sleep better, and take care of yourself…you’re showing someone that change is possible.

Keep growing in your own way. You never know who’s watching and feeling encouraged because of you.☺️

Coach Steph.

Most people aren’t even close to hitting what they need.

They nail the deficit but miss the protein… and that’s one of the reason why their body doesn’t change the way they expect.

When I tell clients they can eat more protein, they’re surprised.
Some even feel stuffed at first, they feel like it’s a lot.

That’s where shakes save your life.

Adding 25–32g a day makes hitting your target so much easier.

#dymatize #dymatizeprotein

Remember…

Eating healthy doesn’t guarantee a calorie deficit.
Quality matters, but quantity still counts.

Weekend calories matter just as much as weekdays.
If you’re not planning, it’s easy for the weekend to stall your progress.

Results take time…longer than you want.

Haven’t prioritised CrossFit since Feb, but still doing my weekly (sometimes bi-weekly 😂) gymnastics work.

No comps planned anytime soon, I just like feeling cool on the rings and walking on my hands lol.

Big thanks to @iamcoachleroy for always adapting to my chaos.

Manifesting a harder push next year 🤞🏼

It's about giving your body rhythm.

When your meal timing is consistent, your hunger becomes predictable.

Cravings go down, portion control gets easier, and you’re not constantly battling yourself.

It’s one of the simplest habits that makes a fat-loss phase feel smoother.

You’ll have better energy, fewer impulsive choices, and less stress around food.

You don’t need to follow the clock perfectly. Just keep a general structure and your body will adjust.

If consistency is something you struggle with, start here.

It makes a bigger difference than you think.

Coach Steph

There was a time when being extremely “lean” felt like the most important thing in my life.

But looking back… that version of me came with
low energy, constant food stress, afternoon crashes, anxiety around eating out, and a missing period for years.

My goals were different back then, and I was in a toxic environment where I was told what I “should” look like.

My lifestyle was different too. I didn’t have the responsibilities I have now. So spending hours at the gym is no longer possible (on top of that I wasn't fueling properly too).

So no, I’m not the leanest I’ve ever been. But by this point you probably also understand that being at your leanest doesn’t mean it’s your healthiest.

I’m the healthiest, strongest, and most balanced I’ve ever felt.
My energy is stable, I train because I enjoy it, my cycle is regular, food doesn’t control me, and I can actually live my life without fear of “ruining my progress”, while still progressing at the gym and reaching my fitness goals.

And if you’re in a season where staying super lean feels impossible… it might just be that your goals, stress, lifestyle, or responsibilities have evolved too. Or simply your body training to tell you something.

You’re not failing. Goals can change. Your goal is yours.

If you want support in finding a healthier, more sustainable way to live, train and feel good again…

DM me #IMREADY.

When you work for yourself…you work all the time 😅

But when you enjoy what you do, no complaints ✌️

When do I find time to do content? No idea 😅