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

One of my favourite ways to improve the lockout?

Pause deadlifts.

I pause just below the knees to build time under tension, reinforce better positioning, and keep full-body tension throughout the lift.

That said, there’s no one-size-fits-all fix.

Other great variations to target the lockout include:

- Block pulls (focus on the top half of the lift)
- Banded deadlifts (accommodating resistance forces more acceleration)
- Tempo deadlifts (build control and tension throughout)

Try them and let me know how they feel ☺️

Gotta Love Some Booty Work 🍑

Top Video: Triple Contraction Method
• Each rep includes 3 small pulses (or holds/squeezes) at the top of the thrust before lowering down.
• Maximizing glute contraction.

Bottom Video: 10-10-10 Method
• 10 rep, 10s hold on top, 10 reps.
• Strength and endurance in peak contraction.
The isometric hold in the middle really taxes the glutes and makes the second set of 10 reps a real challenge.

@thebarbkk

It makes it much easier to stick to the plan (without feeling deprived).

🥗 Giant salads – I’m talking massive bowls with leafy greens, a lot of protein, and crunchy veg. The volume keeps me full without blowing my calories.

🍉 Watermelon – sweet, refreshing, and super low in calories. I eat this almost daily when I’m in my cutting phase.

🍠 Roasted pumpkin – slightly sweet, high in fiber, and really filling. It gives me that comfort food feel without the calorie hit.

These aren’t magic foods, just smart volume foods that help me stay consistent and satisfied. ☺️

#nutritiontips
#fatlosstips
#caloriedeficittips
#onlinenutritioncoach
#onlinefitnesscoach

BEERY BUFF 💪 @worthy.bkk

My go to post-workout smoothie 🥤
• Strawberry •Blueberry •Raspberry •Whey Protein

Available on ➡️GRAB ⬅️🏍️

Counting calories sounds too overwhelming to start?

These 3 simple habits help you change your body composition, feel better, and eat like an adult.

🥩 Prioritize protein
🥦 Eat fruits and veggies daily
🍪 Cut back on ultra-processed foods (you don’t have to cut them out completely)

No fancy diets. No hacks.
Just stuff that actually works…if you’re consistent. 😌

#fatlosstips
#onlinenutritioncoach
#onlinefitnesscoach
#sustainablefatloss

Join the CRU @cruciblefitnessgames

Main Event November 1st.

• Promo code: JOINTHECRU10STEPH
(valid until July 14 at 12:00 AM)

These simple swaps can make all the difference 👇

👉Celebrate small wins. They keep you going
👉Eat the foods you love and make progress
👉Stop comparing yourself to strangers on the internet
👉Don’t just show up at the gym…go in with a plan

Bonus 👉 Hate stepping on a scale? Take weekly progress pics and measurements instead 😎

#onlinenutritioncoach #onlinefitnesscoach
#fatlosstips #onlinefatlosscoach

These 3 simple shifts can make all the difference:

✅DO keep it simple, ❌DON’T overcomplicate

You don’t need extreme diets or 2-a-day workouts.

Fat loss comes down to a calorie deficit, consistency, and habits you can repeat. Simple > perfect.

✅ DO hit your protein target, ❌ DON’T just “eat healthy”.

Protein isn’t just for bodybuilders. It helps control hunger, supports muscle (build/preserve), and keeps you fuller for longer.

Start with aiming for 1.6–2.2g per kg of body weight.

✅ DO eat carbs and fats , ❌DON’T cut everything out.

You don’t need to ditch rice, bread, or oils to lose fat.

Balance keeps your energy stable and cravings low.
Cutting too much too fast? That’s why most diets fail.

Ready to lose fat without losing your mind? 🤯

DM me “Fat Loss” and let’s build your plan together.

I used to think online coaching couldn’t possibly work.

But after years of coaching people from different parts of the world, from busy professionals to complete beginners, I can confidently say that it works.

not because it’s magic. But because it gives people their three things most of us are missing:
• A personalized plan (Both training program & nutrition)
• Accountability (Someone to check in with them when things fall off)
• Continuous support (When things start stall, you don’t need to do any guest work, which helps you continue progressing).

Most of my clients don’t have a perfect routine and many of them travels a lot.

So if you’ve been trying to figure it out all alone and just keep failing whether it’s training or nutrition, online coaching might be worth exploring.

DM #IMREADY if you’re ready to transform your body and health for good 💪

#onlinecoaching
#onlinenutritioncoaching
#transformationcoach

Go behind the scenes of our fight recap number 2, where we dive into nutrition and strength training. The podcast is coming soon - get ready for some surprising conclusions!!

First Fun Comp. Together 😬 @cruciblefitnessgames launch event.

You can see how much he enjoyed it 🤣
(Grumpy the whole way) @romolo_bravoco

#cruciblefitnessgames

“Lifting makes me bulky”

What a lot of people don't understand is muscle takes time to build. And its probably longer than you think.

We’re talking months (and years) of consistent strength training, progressive overload, proper recovery and hitting your protein targets, just to put a few kilos of muscle.

You’re not going to get huge after a few weeks of lifting.
If you're feeling “puffy” early on, there could be many things, like:
- Increase water retention
- Increase inflammation from new workouts
- Eating more than you realized (not tracking your nutrition)

Muscle is what gives you that toned, sculpted look most people want. And when you're in a calorie deficit, you reveal that muscle by shedding fat (if fat loss is your goal).

So keep lifting 💪