Exercise to get stronger and fitter they say 😂

Me VS Angkor Wat 🥵

Crossfit did not prepare me for this.

@romolo_bravoco always capturing the best moments

Throwdown 2023.

Till today I can’t believe I put myself out there knowing that it was going to suck. I wasn’t ready for something that intense, but hey, we’re never ready right ?

Final event, but it wasn’t “just a rope climb”.

Toughest movement at that moment. Hanging on tight, trying not to fall, combing to the top, friends and coaches screaming their head off to 🤬 go!

Most memorable moment, telling myself not to give up and give EVERYTHING I GOT.

And that’s how I live my life as well. Give it all. No excuses.

📸 @designbyvh

#crossfitthailand
#crossfitgirls

Had to jump into this trend 🤣

Sorry boo @romolo_bravoco 🦍🦍🦍

Fail➡️Learn➡️Win

Never in my life I’d thought I’d do a ring muscle up !

One muscle up was this year’s goal.
Goal update: Cycling ring muscle ups 🙌

Couldn’t have done it without @iamcoachleroy @iaotpro
Better. Faster. Stronger. Every. Day.

#firstringmuscleup #gymnasticnewbie

It feels so gooooood !!! 🥳

A little assistance so I don’t flip backwards but I didn’t think it’d be ready to level up to rings this soon 🥹

Big shoutout to @iamcoachleroy @iaotpro for the past year!
I hate your programs sometimes but without those brutal sessions, I wouldn’t be where I am today 🙏

2024 looking good so far 🙌

Nothing feels better than being strong AF 💪

Lifting weights for life 🙌

@iaotpro @iamcoachleroy

#strongwomen #strongisbeautiful #bkkfitness

Bunch of spastics.

Can you tell they love showering ? 🤣

#beagles #beaglesofinstagram

Small efforts. Repeated. Day in, day out.

👇 Trust me, I’ve been there. 👇

Believing that being skinny was going to make me happy, but once I got there… my feelings were the same. Nothing changed except for my weight.

In fact, I felt worse. I had no life in my face, I was constantly tired, I had no regular cycle, had zero social life and suffered a lot from anxiety and lack of self confidence.

Lifting weights saved my life.
✅ Regained my health
✅ Gained confidence
✅ Gained physical & mental strength

Some people might not understand, and ask “why would you want to put on weight on purpose”.
And they will never understand.

So never judge anyone on their fitness journey.

Everyone has their own struggles and demons they’re fighting.

Take care you your mind & body ❤️

Lots of love @reformfitness.bysteph

Here is the lowdown 👇🏼

Doing sit ups day in and day out, especially without really activating properly, isn’t doing much in terms of making your abs & core a hell of a lot more powerful.

Why should I care?

Well, a strong core is your foundation for power, stability, and endurance in the ring or in any performance based sport.

Once again, lets be clear, there is so many better ways to make your core / abs much stronger and more powerful.

Begin by adding more of these and watch how things begin to change:

▪️Planks - Still the ultimate core stabilizer.
▪️Hollow holds/rocks - Perfect for gymnastics-based core strength.
▪️Toes to bar - Amps up your grip and shoulder stability.
▪️V-ups - Targets upper and lower abs for dynamic strength.
▪️L-sits - Intense abs, hip flexors, and obliques engagement.
▪️Deadlifts - Core strength meets spinal stability.
▪️Squats - Engages your core to maintain posture under weight.
▪️Russian twists - Carves your obliques with or without weights.
▪️Mountain climbers - Boosts your cardio and core simultaneously.
▪️Front rack carries & Iso Holds - Builds endurance with posture-perfecting walks and holds.
▪️Front rack squats - Enhances upright stability with every squat.
▪️Front rack lunges - Steps up your balance and core control.
▪️Thrusters - Combines squats and presses for explosive power.
▪️Cleans and clean variations - Master explosive moves for a supreme core challenge (classified as a brilliant core to extremity exercise)

🥊 Combat athlete?

Each of these exercises are chosen for its effectiveness in building the kind of core strength that fighters need: the power to punch harder, the stability to move with precision, and the endurance to outlast any opponent.

✅ Mix these exercises into your training regimen to develop a fighter’s core that’s not just about looks but about real, functional strength where it counts.

💡 Remember though, technique is always key. Focus on form to maximize gains and minimize injury risks.

Save this and use when needed.

☀️🥩🏋🏽

#strengthandconditioning #athlete #crossfit #fighter #abs #corestrength #performance

Steph went from eating disorders in the entertainment industry to leaving it all behind to open her own training studio and competing in CrossFit. Most importantly loving the skin she’s in. Link to our channel in bio.

Here 👇🏼

A simple change to your warm-up that can make a big difference in the ring. Loop bands - yes those little bands you find lying around the gym that most of the ladies use to build their booty.

Though we’re only focusing on monster walks (side-to-side and forward/back) plus seated band abductions.

These are not just something used for warmup, it’s about waking up your body’s power center - your posterior chain - to help you strike harder and move better.

Here’s how:

Stronger backside muscles:
Your backside (think glutes, hamstrings, lower back) is key for powerful moves in fighting. Using loop bands targets these muscles, making them stronger and more ready to fire when you need them.

More muscles working:
When you use loop bands, you’re not just moving; you’re fighting against the band’s pull. This lights up more muscles, including your core and legs, building a solid base for powerful attacks.

Get ready to spar:
These band exercises are perfect for getting your muscles alert and ready before sparring. They wake up your muscles, so you start your training sharp and with a lower chance of getting hurt.

Hit harder:
With your backside muscles ready to go, you’ll notice your punches and kicks feel stronger. That’s because you’re using your whole body more effectively, pushing off the ground with more force.

Adding loop bands to your routine is really a smart way to unlock more potential.

My go to routine for you (as seen in video):

2 x 10-20 steps monster walk forward / back
2 x 10-20 steps lateral monster walk left / right
2 x 20-30 seated band abductions

☀️🥩🏋🏽

#performance #muaythai #strengthandconditioning #fitness #coach

Sometimes you just need to laugh about it 😅

Watching some vids from this event makes me laugh.
I didn’t think it was that bad, but damn 😂 terrible.

ยกได้เป็น 100 โล แต่มาตายที่ push up จร้าาาา 💀

First comp of the year ✅

Going in to this one - my goal was to have FUN.

I was way too stressed in the previous comps I did (for those who know me I take everything so seriously 😅) and I put way too much pressure on myself and it wasn’t enjoyable for me.

Finally, I was able to let loose a little and be ok with just finishing the workout the best I can ☺️

Some I did great… and some I did poorly 🤣

Had a blast 💥 @ontrackrace Amazing event.

Do hard things and get uncomfortable.

Something I’ve been doing since I was young. I never had it easy, but looking back now I am grateful.

I’m always looking for new challenges and continuing to grow as a person.

Step out of your comfort zone and open up to new opportunities to growth.

Cheers to amazing ice bath & breathing work shop @breath_inspired 🙏

Life advice: Chasing boys ❌. Chasing PRs ✅😎

Please tell me I’m not alone. 🤣
ทุกคนต้องมี

แล้วเมื่อไหร่จะวิ่งเสร็จ 555+

This song though - brings me way back 🎧🎤

I never thought I’d get here.

But it’s a result of consistency and hard work 💪

Work for it 😤

Monday morning grind 🦍😤

Snatch 🏋️‍♀️

Get it done ✅
@thebarbkk @reformfitness.bysteph

Stop comparing yourself to others
⬇️⬇️KEEP READING⬇️⬇️

Now, every industry has their own standards and expectations. Unfortunately for the modeling industry, a lot of it emphasizes on how you look and how your body looks.

I GET IT.

I started very young, I didn't know how to deal with the pressure and the negative comments, especiallyon social media. It broke me. And to be honest, I did not enjoy it. I didn't feel like myself throughout the years.

I enjoyed being active and being strong and being to do sports. But I was unable to do all of that due to no time but also, having muscle was viewed as “too manly”.

So if you're trying to get healthy, well done to you. Health will look different on everyone. So never compare your journey to others.

Love you all.

Send this to someone who needs to hear this ❤️❤️

Strangely satisfying 😜 @breath_inspired
@iceman_hof

Amazing workshop.

@iamcoachleroy killing me with these squats combo lately 🥵

I’m sure I’m not the only one who does a lil dance break 😜 Right?

I enjoyed this one. Not because it was easy. I didn't win the event. But it was the final event, and I really gave everything I had left.

I had my amazing coach @iamcoachleroy right next to me. Months and months of training at @ontrackgym
Went through hell but it was all for this moment.

Can't thank my coach enough 💪 Came a long way.

💛💛💛

Thank you everyone for all the birthday wishes
and presents 🎁 + sweet treats 😝

Officially 30. 👻

Been working for 15 years now. Half my life 🤣 About 10-11 years in the film industry and slowly transitioned to the fitness industry. About 6 years now as a coach. (Yes, I was doing both jobs at one point, my maths isn’t wrong).

Not gonna lie but I felt like I hit 30 ages ago.
I had to grow up very fast. I skipped the “fun” university years, but I have absolutely no regrets.

20s was definitely an interesting one.
Many life events, and not all great ones. Each life event and the things I had to go through was definitely crucial for personal growth and building resilience.
It taught me how to cope with challenges, it taught me how to manage my emotions, how to stay calm and adapt to changing circumstances.

I’m proud of where I am today.
I’m proud that I was able to step out of my comfort zone and start from zero, to do what I love. To follow my passion.
And I’m pretty damn proud of our gym @thebarbkk 🔥😍💪

Thanks for all the life lessons. Thank you for those who’s always been supportive ❤️

Ready for another decade and it’s probably going to be another wild one 🤪

Empowering others to unlock their full potential in health and fitness isn’t just my job, it’s my passion.

Every day, I’m inspired by the strength and dedication of those I coach. Proud to see my clients smashing their goals and becoming the best version of themselves.

Grateful for every relationship and friendship , we’re not just building muscles; we’re building dreams 😜 (I know, a little cheesy).

Let’s keep rocking 💪 @thebarbkk

Early B’Day dinner. ♥️

Like a mini high school reunion 😝

Not my best event.

But definitely a cool video @designbyvh 😎

Pursuing your goals can be challenging and sometimes overwhelming.

Last year was emotional roller coaster. I wanted to quit so many times. Questioned my “why” and had so many doubts, and feeling like I’m “not good enough”.

I’m so lucky to have an amazing partner that understands and supports me no matter what. I’m also lucky to have such amazing and supportive friends who were there on competition day cheering for me (you know who you are)❤️

This is only the beginning 💪

Don’t forget to share your 2024 goals with your partner/close friends. Trust me, it makes a huge difference ☺️

What a year 2023.

✅ Achieved all my fitness goals
✅ Achieved my business goals
✅ Got engaged
✅ Enjoying life
✅ More traveling without feeling guilty

Bring it on 2024 🥳 ready to kickass