If fat loss feels harder than ever, you’re hungry all the time, energy’s low, training feels off, and the scale just won’t budge…your body might be telling you it needs a break.

There are two ways to do this:

👉A Diet Break: a short 1–2 week phase where you eat closer to maintenance. It gives your body (and mind) a quick reset before continuing your fat loss phase.

👉A Maintenance Phase: a longer period focused on eating at maintenance, training hard, and restoring performance, hormones, and mindset before you go into another deficit.

They’re strategies to help you sustain results without
burning out.

Remember, you don’t need to diet forever.
Sometimes the smartest move is to pause, reset,
and come back stronger. 💪

When you want something sweet but still want to hit your goals… Just me making some PROTEIN pancakes ☺️

This is one of my go-to breakfasts when I want something that feels like a treat but still gives me 30–40g of protein.

I always make sure every meal has enough protein. It keeps me full, supports my training, and stops me from snacking randomly all day.

Healthy doesn’t have to be boring, you just need better swaps (or simple recipes), not restriction

Note: Feel free to choose what every whey protein flavor you like!

I used peanut butter flavor #dymatize

Recipe:
•100-120g banana
•150g egg whites
•1 scoop protein powder
•1tsp vanilla extract
•1tsp baking powder
•Cinnamon (optional)
•Honey drizzle (optional)

42g protein, 384 cals

Everyone loves the idea of changing their body/reaching a specific goal…until they realize it takes showing up when it’s no longer exciting.

Motivation will only take you so far. It’s easy to show up when it’s new, exciting, and you feel good.

Maybe you’ve been through that stage before.
You started something, got excited for a while, but stopped midway and never made it to the end to see the results.

How about this time, you do it differently.
You stick to it. You follow through.
Even when it’s boring, even when it’s hard… because that’s the part that actually changes you.

If you’re tired of starting over and want to finally reach your end goal, I can help you get there 🫶
DM #IMREADY and let’s make it happen.

[ Thai ]

ทุกคนอยากหุ่นดี แต่พอทำไปเรื่อยๆ พอถึงช่วงที่มันน่าเบื่อ…
หลายคนก็หยุดกลางทาง
แรงบันดาลใจช่วยให้เราเริ่มได้ แต่ไม่พอที่จะพาให้ถึงเป้าหมาย

บางทีเราอาจเคยผ่านจุดนั้นมาแล้ว
เริ่มต้นด้วยความตั้งใจ แต่สุดท้ายก็หยุดกลางคัน
แล้วก็ไม่เคยได้เห็นผลหรือถึงเป้าหมายจริง ๆ

ครั้งนี้ลองทำให้ต่างออกไป
อย่าหยุดกลางทาง ทำต่อไป
แม้มันจะยาก หรือไม่น่าตื่นเต้นเหมือนตอนที่เราเริ่ม
เพราะนั่นแหละ… คือช่วงที่คุณกำลังจะเปลี่ยนแปลงจริงๆ 💪

For the longest time, I thought the leaner I got → the happier I’d be.

But when I finally hit my “dream” number, I realised I was just… smaller. Not happier. Not healthier. Definitely not free.

The scale can tell you your weight, but it can’t tell you:
• how strong you are
• how confident you show up
• if you enjoy your life
• if your health is actually getting better

There’s nothing wrong with tracking (again, it’s data) but if you only chase less, you’ll miss out on everything you could gain.

Strong > small.
Healthy > obsessed.
Fulfilled > restricted.

If this hit you, follow along, because I’m here to help you build your strongest, healthiest, happiest self 🤍

Coach Steph

If you’ve been dieting for months and start to feel flat, low on energy or constantly thinking about food, taking a short break (one to two weeks at maintenance) can help reset your body and your mind. This is called a diet break.

Diet breaks aren’t magic, but it can make your fat loss phase more manageable.

Just remember that this might mean your fat loss phase will take a little longer and your goal might take more time to reach.

But if you’re not in a rush, and you’d rather suffer less and be able to stay more consistent long-term, this could be a great option.

It’s not for everyone, and definitely not a must.
Some people do perfectly fine staying in a deficit longer, others benefit from a reset.

It depends on your body, your timeline, and what you can stick to.

Coach Steph 💪

FOUND MY CRUCIBLE RELAY TEAM

Powered by BEAGLES.

Don't forget to sign up guys, it's gonna be 💣

CODE: JOINTHECRUSTEPHANY15

@cruciblefitnessgames
@thebarbkk

Most people think they need to change their workouts completely different when they start cutting or bulking, but you don’t.

Your training program should still focus on getting stronger, building muscle, and improving your overall performance.

What actually determines your results is your nutrition.

If you’re in a calorie deficit → you’ll lose fat.
If you’re in a surplus → you’ll build muscle.

Yes, adding cardio strategically on the side can help speed up the process.

[ Thai ]

หลายคนคิดว่าต้อง เปลี่ยนโปรแกรมออกกำลังกาย เวลาจะลดไขมันหรือเพิ่มกล้ามเนื้อ แต่จริง ๆ แล้ว โปรแกรมออกกำลังกายของคุณไม่ได้มีความจำเป็นที่จะต้องเปลี่ยนเลย

ควรเน้นหรือโฟกัสให้ร่างกายแข็งแรงขึ้น สร้างกล้ามเนื้อ และพัฒนาการเคลื่อนไหวให้ดีขึ้น

สิ่งที่ตัดสิน ว่าคุณจะเพิ่มหรือลดไขมันคือ โภชนาการของคุณ
ถ้าคุณกินน้อยกว่าที่ใช้ → ลดไขมัน
ถ้าคุณกินมากกว่าที่ใช้ → เพิ่มกล้ามเนื้อ

และแน่นอนการที่คุณทำคาร์ดิโอพร้อมไปด้วยแบบที่วางแผนไว้ดีดี
ไม่หักโหมเกินไปก็สามารถช่วยได้เช่นกัน

I used to think 2 eggs for breakfast was enough…

Then I learned it’s only about 12g of protein… no wonder I was starving an hour later.

Now I make sure every meal has enough to keep me full.
(I personally aim for about 35-40g per meal, 3-4 meals a day…depends on the day). Even if it means adding a quick shake on the side.

Protein isn’t just about muscle either, it helps you stay fuller for longer, recover better from training, and maintain that lean, firm look you’re working for, especially during a cut.

Adding a shake is one of the easiest way that you can up your daily protein intake 🤗

#dymatizethailand
#nutritioncoaching
#nutritiontips

🗣️ “I’m too old to lift weights”

You’re not. You’re never too late to start.

You don’t have to chase PRs. Just focus on moving better, staying mobile, and living pain free.

It will protect your muscle, bones and joints.

Whats “heavy” for one person might be ligh for another, and that’s okay. Progress is always relative to you.

Whether you’re 20,30, 40…. Or 70… strength training is one of the best investments you can make for your health, independence, and quality of life.

(PS: That’s my mum 🤪)

Coach Steph 🤗

🛠️ FORGE CRU Leaders Announced!
Where willpower, grit, and grind collide — this is the Zone where all elements of Crucible come together.

These athletes are the definition of well-rounded, balanced across every element of fitness and able to dig deep when it hurts most.

Watch for challenges, insights, and inspiration from your FORGE CRU Leaders. So when it’s time to enter the FORGE Zone, you’ll be ready to suffer, endure, and come out stronger on the other side.

#CrucibleFitnessGames #JoinTheCru #ForgingFunctionalFitness #FitnessEventAsia #CrucibleIsComing #ForgedByTheGrind #FitnessRacingFiredUp

From 85kgs to 58kgs, let's crush our new goal for the last quarter of the year! Our journey was never just about weight loss, but about stronger and more explosive performance in the ring. Next stop: 56kgs without losing muscles by year-end. Time to grind!ถ.

Before you cut, reset my mindset.

👉Patience over speed.
👉Consistency over perfection.
👉Respect over restriction.

🫡

Another one 🫶 @apple_maxwell

When you’re traveling, you’re off your usual routine.

Exploring new places, new restaurants, new flavors.
And that’s part of it. To relax a little.

But the great thing about having a flexible mindset with food you don’t need to punish yourself when you’re back.
You don’t need to “detox” or “burn it off” by doing endless cardio.

All you need to do is get back to your usual routine, home cooked meals or meal prep delivery, simple ingredients and easing back into training.

You just need a few days of consistency to find your rhythm again.

That’s how you build long-term balance 🤗

Healthy Snacks While I’m on Holiday. My Pick 🤗

When you’re traveling, it’s easy to fall into the “all or nothing” trap. Either eating super clean or throwing all your habits out the window.

But the truth is, maintaining your physique and standards is about the small choices you make most of the time.

Keeping snacks like protein shakes, lean meats, and fruits in rotation helps you:
👉Stay consistent with your protein intake
👉Avoid feeling sluggish or overstuffed
👉Keep energy steady for exploring, training, or just enjoying your trip.

Reminder thy this doesn’t mean you can’t enjoy your meals out, local foods, or holiday treats.

It’s not about restriction, it’s about balance. By making these smarter choices throughout the day, you give yourself more flexibility to enjoy the moments that matter.

A holiday should feel good, not like a step back.

Save this post as a reminder for your next trip! 🫶

28 years of friendship ❤️🤗

Quick Lunch Stop ☺️❤️

When I travel, I’m not trying to hit PBs or start a new phase.

I’m just maintaining.

Because maintaining your fitness doesn’t require the same intensity or volume as building it.

A few workouts, staying active (getting my steps in), and keeping routines flexible is enough.

This is what I encourage my clients to do too, because it’s not about perfection, it’s about adapting.

Your fitness should fit your lifestyle, not control it.

That means being able to adapt to new environments, different foods, and changing routines without guilt.

Once you’re back, you’ll build it right back up. 💪

I used to stress about losing all my hard work when traveling.

But here’s the truth….progress isn’t built or broken in a single week.

Small choices add up:
• Recharge your body and mind instead of burning out.

• Pick meals that look similar to what you’d normally eat at home (protein + veggies + carbs).

• Stay active by exploring, walking, swimming or hit the hotel gym if you feel like it.

• Hydrate and keep a simple bedtime routine so your energy stays high.

• And yes, enjoy the foods you love without turning every meal into a free-for-all.

Remember, it’s not about being perfect, it’s about balance.

Your vacation should leave you feeling refreshed, not guilty. ☺️

🇫🇷 Bonjour !

📸 @romolo_bravoco

Off Routine.

A mental break ☕️

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.