Stick to movements that matter, train them with good form, and push for progress.

That’s how you build strength, muscle, and long-term results.

Keep it simple. Keep it effective. 💪

Today’s session:
- Back squat
- Single leg hamstring curl
- Hip thrust 1 1/4
- Bulgarian split squats

One last session before taking my first real holiday this year 😮‍💨

Strict Muscle Up Still In The Making 💪

Thanks to her, I’ve become a warrior, both physically and mentally. Every battle we fought together, and she always motivated me to push through. She’s the real power behind my success , the one who see the winner in me always 🔥✨🥊

It’s easy to get caught up in what’s next…

The weight you still want to lose, the strength you still want to build, the goals you haven’t hit yet.

But pause for a second…
Think about where you started.
The choices you’ve made.
The discipline you’ve built.
The challenges you’ve overcome.

Progress isn’t always loud.

Progress doesn’t always feel fast. But if you look back, you’ll realize you’ve already come a long way.

Keep going…you’re closer than you think.

———————————————————————————
[ Thai ]

เวลาเราตั้งเป้าหมายใหญ่ๆ ก็มักจะรู้สึกว่าตัวเองยังทำไม่พอใจ

แต่ลองหันกลับไปมองสิ เราไม่ใช่คนเดิมอีกแล้ว เรามาไกลกว่าที่เราคิด

สิ่งเล็ก ๆ ที่เราทำทุกวัน มันสะสมกลายเป็นความเปลี่ยนแปลงใหญ่

อย่าลืมให้เครดิตตัวเองบ้าง

Lower Body Sesh 🦵

Nothing fancy, no crazy exercises… Just the basics 😎

My schedule changes all the time, and honestly it’s easy to get annoyed when I can’t finish the full workout I planned.

But I always remind myself….it’s okay. It’s something.
At least the compound lifts 🏋️‍♀️

Not every session has to be an hour.

Sometimes it’s 40 minutes, sometimes 20, sometimes just 15. And that still counts.

Because what matters most isn’t the perfect session, it’s showing up and keeping the habit going.

🤗

Chasing being smaller, doing endless cardio and eating less and less but not feeling strong, lean or confident with your body…. I’ve been there, and many of my clients.

You don’t fix skinny fat by eating less.
You don’t fix skinny fat by adding more cardio.

What you should be doing is:
- Lifting heavy and building muscle
- Fueling your body with enough FOOD
- Hitting your protein target

Yes, sometimes means eating more than you’re used to.
And yes, the scale might even go up a little, but that doesn’t mean you’re “getting fat”. It could be muscle, water, glycogen… the things that will eventually make you feel and look better.

Stop fearing the scale. Start fueling and training for strength (doesn’t mean you have to get rid of cardio btw!)

And that’s how you break out of a skinny fat cycle.

Don’t be afraid to try something different if the old way isn’t working out for you.

Coach Steph.

Here’s what I’ve learned 👇

There’s no “best way” to train.

The best way is the one that works for you, in the season of life you’re in, and you don’t need to be doing what everyone else is doing or what’s trending.

Sometimes you can go all in on competitions.

Other times, life gets busier and you only have 40 minutes to train.

Both are valid. Both matter.

👉 Stop chasing the “perfect” program.
👉 Start asking, “what works for me right now?”

That’s how you stay consistent, and consistency is what keeps you moving forward. 💪

A lot of people think they’re eating 1,000-1,200calories a day… but in reality? It’s usually more like 2,000++ (combining with very low activity levels).

It’s not that you’re lying, it’s just incredibly easy to underestimate.

A tablespoon of oil here, a “small” handful of nuts there, sauces, drinks, or bites you didn’t log… it all adds up.

Instead of cutting calories even lower, double-check how you’re tracking.

Weigh your food, log everything (yes, even that splash of milk in your coffee), and you might see exactly why the scale hasn’t moved.

The fix usually isn’t less food, it’s better awareness.

If you’re tired of feeling stuck, start there.

You’ll be surprised at the difference it makes.

Volume Eating.

Choosing foods that give you a big plate of food for fewer calories

Most people think “salad” = a tiny bowl of lettuce that leaves you hungry an hour later.

But here’s the truth…salads don’t have to be boring or small.

This is what I mean when I talk about volume eating.

You can load your plate with colorful veggies, lean protein, healthy carbs, and healthy fats, and it will still be lower in calories than most “diet foods” people usually pick.

So if you’re the type of person who needs a big plate to feel full (that’s me 👋 ),volume is your best friend.

More food, more nutrients, more satisfaction… without blowing your calorie budget.

So instead of a “tiny sad salad,” you can have a huge colorful bowl that keeps you full, fuels your body, and doesn’t feel like dieting at all.

Eat smart, not less

The basics aren't sexy, but they work.

Lift Heavy.
Fuel Your Body.
Sleep Well.
Eat Enough Protein.
Move Your Body.

Stop looking for quick fixes, and do the basics.

What does getting stronger mean to you?

Strength isn’t one size fits all. It’s specific to your goals, your body and your journey.

• For one persons, getting stronger might mean lifting heavier on the big lifts.
• For another, it could mean strength to support athletic performance, speed and power.

Neither is “better”, it’s just specific to the goal.

The important part is to be clear with what your goals are and training with purpose to get there.

Great sesh with gym buddy @phorntida.c @thebarbkk

When dieting for an extended time, your body adapts.

Metabolism slows, hunger hormones increase, and energy drops.

Note that diet breaks don’t magically boost fat loss. Instead, they help you stick to your deficit better and longer because they reduce burnout. So it can be useful for some people.

Importantly, it’s not a “cheat week.” You don’t binge, you simply eat more food strategically, closer to maintenance calories, often by increasing carbs.

Benefits include: better training performance, improved recovery, more adherence, and possibly a more sustainable fat loss phase.

Life hasn’t been the easiest.

Working since I was young, and all I know is hustle and grind.

I’ve got big goals and big dreams and nothing will stop me from chasing them.

Taking care of my family, building a business, pushing through struggles… it’s not easy.

But I’ve learned to accept that this is part of my path.

Every challenge, every obstacle, only makes me stronger.

It’s ok to breakdown, it’s ok to cry and let it all out. But you get right back to work once you’re done.

I’m not here to complain…I’m here to grow. I’ve proved myself many times that I can do hard things. And I’m going to keep doing that.

I refuse to quit.

Anyone who’s in a similar situation… you got this 💪

Believe in yourself.

My go to breakfast 🍳

• 200g egg whites
• 1 whole egg
• 5g butter
• 20g cheese
• 100g sweet potato (for even higher protein I would switch this for either Greek yogurt or cottage cheese)

• 376 cals | 35g protein | 23g Carbs | 16g Fat •

Quick. Simple. Keep you full for long and keeping you ontrack with your goals.

Your Apple Watch or Whoop can give you a rough idea of how many calories you burn… but it’s never exact.

It’s much easier to track calories IN
than it is to track calories OUT.

That’s why relying on your watch alone to find your maintenance calories can be misleading.

Instead, start logging your food, pay attention to your weekly averages, and track how your body weight trends over time.

If your weight is stable, you’re likely at maintenance. If it’s going up, you’re in a surplus.

If it’s going down, you’re in a deficit. Simple.

The more awareness you build around your intake and habits, the easier fat loss or muscle gain becomes.

I used to think “being healthy” meant endless restriction, but all it really did was leave me drained, weak, and constantly hungry.

What finally changed things for me was understanding that health and fitness comes in phases (depending on your goals).

A fat loss phase isn’t meant to last forever.

There’s also a time to build strength and refuel your body, even if that means putting ‘weight’ back on to support muscle and long-term health.

When you start seeing your journey as a cycle of different phases not just “dieting”, that’s when real, sustainable progress happens.

If you’re tired of being stuck in the yo-yo diet loop, send me a DM and let’s chat.

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