You don’t need to cut out dessert to lose body fat.

Sometimes it’s about making smart swaps that satisfy your cravings for way fewer calories…

And sometimes it’s just enjoying the real thing in moderation without guilt.

That’s how you make progress and keep it.

If you want to learn how to drop fat sustainably without giving up your favorite foods, DM #IMREADY to get started.

You don’t need a perfect plan.

You need the ability to adapt.

Life will always throw curveballs, but your progress depends on how you respond, not on avoiding setbacks.

Learn to adjust, keep moving forward, and you’ll always stay in the game.

[Thai]

ต่อให้วางแผนมาดีแค่ไหน ก็ต้องมีวันที่มันไม่เป็นไปตามนั้น 100%

บางวันพลาดออกกำลังกาย บางวันกินเกิน หรือมีเรื่องด่วนเข้ามา

แต่ไม่ได้หมายความว่าคุณล้มเหลว

มันคือชีวิตจริง

สิ่งที่สำคัญคือปรับตัวให้ได้

แล้วกลับมาเดินตามแผนต่อไป 💪

Coach Steph

The diet phase is over… now what?
⠀
This is where most people slip up…

They stop tracking, move less, and forget about protein, and before they know it, all the hard work is gone.
⠀
It doesn't just“end”. You still need an exit plan. And I hope you're not thinking to eat super low calories for the rest of your life!

Reverse dieting is not just “eating more.”

It’s a strategy to increase your intake gradually while keeping the habits that got you results in the first place.
⠀
Do it right, and you’ll keep your results, regain energy and you can start focusing on building muscle while eating more 💪
⠀
The goal isn’t just to get lean, it’s to stay lean ☺️

You don’t need to change your whole life overnight to drop body fat.

It’s about finding the easiest step you can stick to, not the hardest one.

Do that, then stack another, and another.

That’s how results actually happen (and stick) 👌

Everyone wants the result… but not everyone is willing to do what it takes.
⠀
You need to show up when it’s not exciting, stick to the basics, and doing it over and over again.
⠀
That’s where the difference is made.

Not just in the first week or two when you’re motivated, and quit after 4 weeks.
⠀
So before you say you “want it,” ask yourself…are you ready to do the work when it’s boring? 👊

Tuesday Routine : Ring Muscle Up Practice

@iamcoachleroy

Months of work paying off 😃

I used to think being the smallest version of myself was the ultimate goal.

So I pushed harder. Ate less. Trained more. Avoided social settings. Had extreme anxiety, because I was scared that someone was going to say “oh you look a little larger today”.

I was thin, I was lean… but I was also exhausted, anxious, and never truly happy. And I felt alone…

What I thought was “healthy” was actually me fighting against my own body.

I sacrificed peace of mind for a number on the scale.

Fast forward to today…yes, I weigh more. But I’ve never felt better.

I’m stronger, fitter, healthier, and finally free from that constant pressure. I can truly be myself.

Sometimes gaining weight isn’t a step backwards.

It’s gaining strength.
It’s gaining freedom.
It’s gaining your life back.

Your worth isn’t measured in kilos or pounds.

It’s how you feel, how you show up, and how you live.

Coach Steph.

You can’t “spot reduce” fat.

**Excuse my dirty shirt 🤣 This was filmed after I had a delicious pasta meal**

But you can build muscle in specific areas.

I still get asked all the time “How do I lose fat just from my belly?” Or, “How do I slim down my arms only?”

The truth is, your body decides where it loses fat first and last.

You can’t choose to burn fat from just one spot. That’s why endless crunches won’t magically flatten your stomach.

What you can do though, is…
- Create a calorie deficit to reduce overall body fat.
- Train consistently (full body) to build muscle but maybe emphasize more in the areas you want to build more (glutes, shoulders, back, legs, etc).

Over time, as fat comes off, the muscle underneath shows, this will give you that toned, defined look.

So stop chasing quick fixes or “belly fat burning workouts.”

Instead, focus on the basics that actually work.

Nutrition, progressive strength training, and patience.

#onlinenutritioncoach
#onlinefitnesscoach
#fatlosstips
#onlinehealthcoach
#sustainablefatloss

This isn’t just for fitness, but it applies to life, skills, career, and relationships.

For example, for muscle growth, repeating the same weights and reps forever will eventually stop working.
You need progressive overload, such as adding weight, increasing reps, or changing tempo to keep challenging your body.

Or for fat loss, if progress has stalled, you may no longer be in a calorie deficit because your body has adapted. So you need to adjust your nutrition, increase activity, or improve recovery so you can train harder and stay consistent.

Same actions = same results.
With the right changes, you’ll continue progressing.

[ THAI ]

ไม่ใช่แค่เรื่องฟิตเนส แต่รวมถึงชีวิต ทักษะ การทำงาน และชีวิตคู่

อย่างเช่น สำหรับการ เพิ่มกล้ามเนื้อ การใช้น้ำหนักและจำนวนครั้งเท่าเดิมตลอดมันก็จะหยุดได้ผล

คุณต้องมีโปรแกรมที่มีการ progressive overload เช่น เพิ่มน้ำหนัก เพิ่มจำนวนครั้ง หรือปรับความเร็วหรือช้า (tempo) เพื่อให้ร่างกายท้าทายอยู่เสมอ

หรือ สำหรับการ ลดไขมัน ถ้าทุกอย่างมันช้าลงหรือหยุดได้ผล
อาจหมายถึงคุณไม่ได้อยู่ในภาวะขาดแคลอรีแล้ว ร่างการมันมีการปรับตัวแล้ว แล้วสิ่งที่เคยทำอาจจะหยุดได้ผล (ซึ่งเป็นเรื่องปกติ)

เพราะฉะนั้นคุณต้องมีการปรับโภชนาการ หรือเพิ่มกิจกรรม หรือปรับการพักฟื้นให้ดีขึ้น เพื่อฝึกได้หนักและต่อเนื่อง แล้วให้ร่างกายมันพัฒนาต่อ

ทำเหมือนเดิม = ได้ผลลัพธ์เดิม
ปรับให้ถูกทาง = ได้ผลลัพธ์ที่ดีขึ้น

#ออกกำลังกายเพื่อสุขภาพ
#ลดไขมัu #ลดไขมันไม่ใช่ลดน้ำหนัก
#ยกเวท

#onlinenutritioncoach
#onlinehealthcoach
#onlinefitnesscoach
#fatlosstips

🍦 Yes, I eat ice cream almost every day… and still maintain my weight (and drop body fat).

It’s not magic, it’s management.

👉Portion control – you don’t need the whole tub.
👉Smarter swaps – lower-cal, lower-sugar, or sorbets.
👉Plan ahead – log it early so it fits your day (especially if you’re in a calorie deficit).

You can enjoy the foods you love and hit your goals, if you learn how to make them work for you, not against you.

#fatlosstips
#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach

The first few weeks of a fat loss phase often feel exciting.

The scale moves quickly, your clothes feel looser, and you’re fired up.

Then… things slow down.

The rate of weight loss isn’t the same as Week 1–3, or maybe the scale hasn’t moved at all.

This is normal. Your body adapts to changes in food intake and activity. Weight loss will naturally slow, and at some point, you’ll hit a plateau.

But! Slower progress (or even a short stall) doesn’t mean fat loss has stopped.

That’s why tracking other markers matters:
•Progress photos
•Measurements
•Strength & performance
•How your clothes fit

When adaptation happens, it’s just feedback…not failure.

And yes, eventually, you’ll need to make adjustments to keep progressing, but don’t jump the gun too soon.

Consistency + patience = results.

#onlinenutritioncoach
#onlinefitnesscoach
#fatlosstips
#sustainablefatloss

I love what I do ☺️

#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach
#bkkfitness

If you’re testing your max every week…
you’re not following a strength program you’re chasing numbers.

Real progress comes from building in phases, focusing on technique first, then adding weight when it’s solid.

A good program will make you stronger, keep you injury-free, and have you lifting heavier for years.

#onlinefitnesscoach
#onlinestrengthcoach
#onlinenutritioncoach
#onlinecoaching
#fatlossprogram

Don’t quit after a ‘bad’ day.

One workout missed or one off-track meal doesn’t erase months of progress.

What will erase it is letting that day turn into a week… then a month.

And instead of punishing yourself and deciding to give up, learn to get back to your plan at the next opportunity.

#fatlosstips
#onlinefitnesscoach
#onlinenutritioncoaching
#onlinehealthcoach

A coach is more than someone who gives you a workout plan.

They help you train with proper technique, guide your nutrition, and make adjustments when life gets in the way, so you can keep progressing without second guessing yourself.

Most importantly, they hold you accountable, keep you consistent, and help you build habits you can actually stick to.

This isn’t just about physical health, but also about your mental and emotional well-being too. Better energy, improved sleep, more confidence, and less stress are just a few benefits.

Yes, it’s a financial commitment, but the value far outweighs the cost. You’re investing in long-term results and a healthier, happier you.

[ Thai ]

โค้ชไม่ได้มีหน้าที่แค่เขียนโปรแกรมให้คุณออกกำลังกายอย่างเดียว

แต่ควรช่วยให้คุณฝึกด้วยท่าที่ถูกต้อง แนะนำเรื่องโภชนาการ และปรับแผนให้เข้ากับชีวิตประจำวันของคุณ เพื่อให้คุณพัฒนาต่อไปได้โดยไม่ต้องมานั่งเดาเองหรือว่าเล่นผิดๆ

ที่สำคัญ โค้ชช่วยคอยดูแลให้คุณมีวินัย รักษาความสม่ำเสมอ และสร้างนิสัยที่คุณทำต่อได้จริง

มันไม่ใช่แค่เรื่องสุขภาพร่างกาย แต่ยังรวมถึงสุขภาพจิตและอารมณ์ด้วย พลังงานดีขึ้น หลับสบายขึ้น เพิ่มความมั่นใจมากขึ้น และเครียดน้อยลง นี่แค่บางส่วนของสิ่งที่คุณจะได้

แม้จะต้องมีค่าใช้จ่าย แต่สิ่งที่ได้กลับมามันคุ้มกว่ามาก เพราะคุณกำลังลงทุนเพื่อผลลัพธ์ระยะยาว และตัวคุณที่สุขภาพดีและมีความสุขมากกว่าเดิม

#onlinenutritioncoach
#onlinefitnesscoach
#ออกกำลังกายกันเถอะ
#ออกกำลังกายเพื่อสุขภาพ
#ยกน้ำหนัก

Yes, I drink diet soda during fat loss phases, and here’s why I’m not afraid of it 👇

When you’re in a calorie deficit, cravings and hunger can hit hard.

Diet soda helps curb cravings, keeps things interesting, and gives that slight sweet taste…without the calories.

Is it a helpful TOOL when you’re cutting? Absolutely.

If it helps you stay on track without going overboard on calories, it’s a win. ☺️

Remember there’s no “bad” food, and it’s not about trying to be perfect. Find your balance.

#fatlosstips
#fatlosstools
#onlinenutritioncoach
#onlinefitnesscoach

Working out 5x a week but still not looking like you lift?

Here’s why that might be happening:

•You’re doing not prioritizing weights, and primarily focusing on cardio

•You’re doing random workouts with no plan/progressive overload

• You’re thinking more is better, and you keep adding more classes/sessions just moving but not training with intention.

• And most importantly… your nutrition isn’t supporting your goals

Training is just one piece of the puzzle.

If your goal is fat loss or body recomposition, you can’t out-train poor nutrition.

DM me “RESULTS” if you’re ready to finally look like you train 💪

Strict Ring Muscle Up Loading 🫣

We started by mastering the basics, building control, stability, and understanding the movement pattern.

Then we moved into kipping muscle-ups to develop timing and capacity.

And now, we’re working on strict reps (assisted…for now😆)

Whether your goal is strict or kipping, you need both strength + technique and that comes from progressing the right way.

As always, thank you super coach @iamcoachleroy 🥳

Looking forward to mastering muscle ups soon 😆

16 Years and counting ❤️

We don't get to reunite often, but every time we meet, it feels like nothing has changed 😆

Love you all 😘

Just because it’s labelled “healthy” doesn’t mean it’s magically better for your fat loss goals.

Yes, those protein brownies, peanut butter balls, and oat cookies might be made with “better” ingredients, but if you’re having them every day on top of your meals, the calories can quietly add up.

You don’t need to cut out sweets/desserts completely. But if you’re stuck in your fat loss progress, it might be time to check:

➡️ Are you snacking mindlessly?
➡️ Do you know roughly how many calories are in those “healthy desserts” ?
➡️ Are you eating it because you’re hungry… or just because it’s labelled as “healthy” so you automatically think “it’s not that bad”.

Healthy doesn’t mean “no calories.”

[THAI]
ของหวานที่ติดป้ายว่า “เฮลตี้” ไม่ได้แปลว่าจะช่วยให้เราลดไขมันได้ง่ายขึ้นเสมอไปนะคะ

โปรตีนบราวนี่ ลูกบอลเนยถั่ว หรือคุกกี้โอ๊ต อาจจะทำจากวัตถุดิบที่ดูดีต่อสุขภาพ แต่ถ้าเรากินเพิ่มทุกวันโดยไม่คิดถึงปริมาณแคลอรี่ มันก็สะสมได้ไม่ต่างจากขนมทั่วไปเลย

คุณไม่จำเป็นต้องงดขนม
แต่ถ้าน้ำหนักไม่ลง หรือสัดส่วนไม่เปลี่ยน ลองถามตัวเองว่า:

– เรากินเพราะหิวจริงๆ หรือเพราะมันอยู่ตรงหน้า?
– เคยเช็กไหมว่าของหวานชิ้นนั้นมีแคลอรี่เท่าไหร่?
– เรากินมันไผเพราะเราคิดว่าคำว่า “ขนมคลีน” มัน “ดีกว่า”?

#fatlosstips #onlinenutritioncoach #onlinefitnesscoach
#ลดไขมัu #ลดไขมันไม่ใช่ลดน้ำหนัก #กินคลีน

Whether you’re 40,50 or even 60. Fat loss is 100% possible.

You just need the right strategy.

This is what I would do if I was starting over at 40.

Prioritize Strength Training.
Stop Chasing FAD diets.
Increase Steps.
Stop Saying “I’m too old for this”.
Hire A Coach - A personal trainer or nutrition coach, or even better… BOTH.

Watching more motivational videos and more videos on “how to drop body fat” isn’t going to help you drop body fat if you don’t start and take action. 😌

DM #COACH for more info.

#onlinecoaching
#onlinenutritioncoach
#onlinefitnesscoach
#fatlosstips
#fitover50

💪 CRUCIBLE MOVEMENT STANDARDS – ZONE 2: FORCE
Explosive power & strength endurance. Master the FORCE zone with @stephanyauernig

🤾‍♂️ Deadball Power Trip
🪝 Sandbag Hoist
🛷 Sled Push & Pull

🎟️ Buy Tickets Now → Link in bio
👊 Join the CRU. Be part of the beginning.

📅 1 November 2025
📍 6th Floor, BRAVO BKK | MGI Hall | Bangkok, Thailand

#CrucibleFitnessGames #JoinTheCru #ForgingFunctionalFitness #FunctionalFitness #FitnessEventAsia #CrucibleIsComing #FitnessRacingFiredUp

Sumo VS Conventional

(PS: In this video we were doing the pause DL variation)

Stance & set-up:

• Sumo - Wider stance, feet turned out 30-45 degrees, hands grip inside the knees, hips close to the floor, torso more upright (shoulder align with bar).

• Conventional - Feet hip width apart, hand grip outside the knee, hips sits higher, shoulders slightly over the bar.

Both lifts have value, but you need to understand your structure and your goals. Choose the stance that allows you to lift with the best leverage and most tension.

Which one do you prefer? 👇

Most people don’t regain weight because their diet “didn’t work.”

They regain it because they go right back to eating the way they did before the diet.

No structure. No plan. Just back to old habits.

This is why it’s so important to:
• Start with a sustainable diet you can stick to long-term.
• Follow it up with a proper reverse diet once you hit your goal.

Reverse dieting = a slow / strategic increase in calories after a fat loss phase.

It helps your body adapt to eating more, without regaining all the fat.

Here’s what it can do for you:
➡️ Boost metabolism gradually
➡️ Reduce hunger and fatigue
➡️ Improve energy, mood, and training
➡️ Help you keep the results you worked so hard for

The diet doesn’t end when the weight is gone.

If you don’t have an exit strategy, you’re setting yourself up to repeat the cycle.

Start smart. Finish smarter.

#onlinenutritioncoach
#onlinefitnesscoach
#fatlosstips
#onlinehealthcoach
#reversedieting
#caloriedeficit

Yes, you can drop body fat in 8–12 weeks.

But let’s be real: it takes sacrifice.

That means:
❌ No “just winging it”
❌ No weekend blowouts
❌ Probably no alcohol
❌ Saying no when it’s inconvenient

You’ll need to:
✅ Track your food
✅ Hit 10–12k steps daily
✅ Strength train 4–5x a week
✅ Prioritize sleep and recovery
✅ Stay consistent, even when you don’t feel like it.

It’s possible.

But if you don’t already have the basics of nutrition down, or if you’re constantly starting and stopping, I’d recommend taking the slower, more sustainable route.

Because short-term results mean nothing if you can’t maintain them.

#onlinenutritioncoach
#onlinecoach
#fatlosstips #fatlossjourney
#onlinefitnesscoach

One of the first things people do when they want to lose fat?

They start running.

But here’s the problem: Running ALONE often doesn’t get you the lean and strong look you’re after.

If you want to look leaner, more sculpted, and build that toned shape….you need to resistance train.

Muscle gives your body shape. Cardio alone won’t do that.

Now don’t get me wrong, running isn’t bad.

I personally enjoy a 5-10km run at least once a week.
It helps me clear my mind.

If you love it, keep doing it.

If your goal is to build endurance or improve your cardiovascular fitness, you should run.

But don’t fall into the trap of thinking it’s the only path to fat loss.

Because for most people?
It’s not the most effective or sustainable one.

👉 Walk more. Lift heavy. Be consistent. Obviously, also combined with a good nutrition plan. 🙂

#onlinecoaching
#onlinenutritioncoach
#fatlosstips
#fatlossjourney
#onlinehealthcoach

Your 1-hour training session isn’t a magic fix.

Fat loss comes from:
✅Smart training
✅Daily nutrition habits
✅Being consistent outside the gym

Your coach can guide you, but it’s on you to follow through.

Stop blaming the plan. Start owning the process. 💪

PS: Obviously if you’re only doing PT at the gym and the general guideline isn’t working maybe it’s time to look for a nutrition coach to help you out ☺️

Progress !!! 🥳

Been spending more time working on strength, ring mechanics, and refining the basics.

I’ve been focusing hard on refining my muscle-up, especially the transition and timing between reps.

It’s not just about getting one rep anymore, but making each one smoother, more repeatable, and less taxing (and goodbye to chicken wings 😂)

This is your reminder:
✅ Strength matters
✅ Skill work matters
✅ Consistency

If you’re stuck, don’t quit.

Sometimes progress means stepping back to master the basics so you can move forward with confidence.

Trust the process. You’ll get there ☺️

Thank you @iamcoachleroy 💪

There was a time I cut out all carbs.

No pasta, no rice, no bread.

Also barely any protein, so just veggies, and a whole lot of willpower.

I thought it was the only way to get lean.

But instead of progress, I got:
• constant cravings
• low energy
• poor recovery
• and ZERO joy around food

I’d lose a little weight…but then binge. Feel guilty. Start over.
It was a vicious cycle that actually made fat loss harder.
In fact, I was slowly gaining body fat.

Technically carbs are “non-essential”…
But let’s be honest, if you want to feel strong, train hard, recover well, sleep better, and actually enjoy your meals,
carbs are your best friend.

👉They fuel your workouts, boost your performance, support recovery, help regulate your mood and focus and make your diet sustainable.

I didn’t start making real progress until I stopped fearing carbs and started learning how to eat in a balance way that supported my goals.

If you’re tired of all-or-nothing dieting and cutting out foods you love, it might be time for a different approach.

One that works with your lifestyle, not against it.

Ready to stop dieting and actually get results?

DM me and let’s chat 💪

#fatlosstips #onlinenutritioncoach
#onlinefitnesscoach #sustainablefatloss
#carbsislife

Sneaky Calories 👀

➡️ Liquid calories like smoothies, juices, smoothie bowls and sugary coffee drinks.

➡️ “Healthy fats” like nut butters (2 tbsp = ~200 kcal)

➡️ Salad dressings and sauces (yes, even the light ones)

These add up fast, especially if you’re not measuring or logging them.

You don’t need to cut them out, but you DO need to account for them.

Because fat loss still comes down to being in a consistent calorie deficit. 🫡

#caloriedeficit
#fatlosstips
#onlinenutritioncoach
#onlinehealthcoach