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.

Thirty-Two ❤️

Didn't wake up at 4.30am. ⏰
Had a giant breakfast. 🍳
It rained, so did some work. 💻
8km run. 🏃‍♀️‍➡️
Ate 680 THB krapao for lunch. 🍛
Chilled in a room with a bit more work. 💻
Steak for dinner. 🥩
Bed by 21.00pm 😴

Most people wait because they think they need more motivation, more discipline, or a perfect plan before they begin.

In reality, those things are built through progress.

Starting imperfectly is still starting.
And that's usually the hardest part.

If you're not sure where to start or how to keep it simple, having guidance can make that first step a lot easier.

Coach Steph.

Data is there to help you adjust, not judge yourself.

When tracking supports your life (instead of running it),
that’s when consistency gets easier and results actually last.

Don’t shy away from it because “you don’t know how to do it”. Everyone starts somewhere.
That’s how you learn, and become better at it.

Coach Steph.

I used to believe progress had to feel hard all the time.

More restrictions. More training. More sacrifice.

But over time, I realised the results that actually last don't come from pushing harder…they come from doing things smarter.

Eating enough to train well.

Getting stronger instead of just lighter on the scale.

Letting food fit into my life instead of controlling it.

Your dream body shouldn't cost you your social life, your strength, or your relationship with food.

If it does, it’s usually not a discipline issue…it’s an approach issue.

Coach Steph.

Traveling or eating out doesn’t ruin progress.

All or nothing mindset does.

A few solid habits goes a long way.

Coach Steph.

#dymatize
#dymatizethailand
#dymatizeprotein

Understanding macros isn't about tracking forever or eating perfectly.

It's about learning how to fuel your body Ina way that supports your goal (muscle gain/fat loss), performance, and real life.

Once the basics make sense, everything feels easier to manage.

This is where guidance can make a big difference.

You don't have to figure this out alone. Having support makes the progress clearer and more sustainable.

Coach Steph.

If extreme diets worked, you wouldn't need a new one every year.

Extreme works…until you can't sustain it.

Results come from what you can repeat.

Stop the yo-yo cycle now.

If you’re ready to do it properly, coaching is open.
DM #IMREADY

Most people don’t fail because they lack discipline.

They fail because their plan isn’t sustainable.

Build habits you can live with, not rules you’re trying to escape.

And just like that…another year has gone by.

2025 tested me in ways I didn’t see coming.

For many reasons, I’ve had to put my own training and performance goals on hold. Projects paused and focused on things that mattered the most. My family.

It wasn’t a year of chasing more. It was a year of reassessing what actually matters.

For those of you who’s reading this, and you’re taking care of your family…being the main provider…I know how tough it can be, I know that sometimes you feel like you’re not doing enough, or acting like you’re fine even when you’re not. Especially if someone is sick and you feel hopeless because there’s nothing you can do to reverse it.

Just know that you’re doing enough ❤️

Everyone is carrying something you can’t see. And sometimes the things that pressure us and hurt us are the exact things that build resilience, clarity, and strength.

Not every year is about progress on paper. Some years are about not giving up.

Along the way, you start to realise some things, and some people, need to be let go. And other things quietly become more important than you ever expected.

Through all of it, I’m grateful for my husband/best friend, for always by my side, steady when things felt uncertain, and reminding me I didn’t have to carry everything alone.

Excited on what’s to come in 2026.

Entering the year stronger 💪

PS: That’s the best selfie I could find this year 😂 didn’t take enough photos!

Metabolic adaptation is a normal response to dieting.

When you eat less and train more for a while, your body adjusts to protect itself.

That's why fat loss often feels easier at the start and harder over time (especially that last few kgs closer to your goal weight).

Adjusting your calories lower and adding cardio can work, and it’s a way you can tackle the plateau.

But, later on, pushing harder in that direction means lower energy and more hunger.

Smarter fat loss isn't about doing more forever.
It's about adjusting the plan instead of forcing it.

How you adjust depends where you're at.
How long you've been in a deficit, how much you're currently eating, how you're recovering, how your body is responding.

Coach Steph.

Yes, I know I sound like a broken record…

And no, I'm not going to stop reminding you.

because when protein is low, hunger is high, energy drops, craving kicks in and fat loss feels way harder than it needs to be.

So yeah, increase your protein intake. 😎

Coach Steph.

#Dymatize
#dymatizeprotein
#dymatizethailand

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.