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 💪

Happy Birthday Old Man 🤪 @romolo_bravoco

To more holidays together, lots of pasta and joining last minute competitions 🤣

Thank you for being by my side ❤️

Project announcement: project s+ Superbon road to Tokyo. We are excited to welcome @superbon_banchamek into our family. With the upcoming fight in Tokyo we will help him with nutrition aide with our nutrition coach @stephanyauernig Tokyo is calling and we will be ready by then.

Good to be back on the ring work. @iamcoachleroy

Working on the catch & transition today 🙃.
It’s been a while, but good to see that I've still (kinda) got it.
Slow progress is better than no progress 💪

If you didn't lose fat, you probably weren't in a real deficit.

Not for long enough. Not consistently enough.

So what’s going on?

In most cases, it comes down to:
⚠️ Underestimating your food intake
⚠️ Forgetting bites, licks, sips, weekend “treats”
⚠️ Inconsistent tracking
⚠️ Overestimating how many calories you burn

But….
If you’ve been genuinely in a deficit for months and it worked at the start but now nothing’s happening…That’s another convo (and yes, metabolic adaptation is real, but I’ll cover that another time).

But for most people? It’s not broken hormones. It’s not your genetics. It’s just time to be a little more honest.

Struggling to figure out what’s actually going on?
DM #IMREADY to start your transformation journey 💪

👇 Here’s what actually helped me build discipline 👇

• I got specific about my goals
(no more vague “I want to get fit”).

• I scheduled workouts + meals like appointments and checked them off once its completed.

• I got accountability. I hired a coach, even though I knew exactly what I had to do. Having someone in your corner who actually cares whether you follow through makes it harder to quit when things get tough.
Weekly check-ins, progress updates and reminders helps a lot!

Not sexy. Not always fun. But it works. ☺️

Let’s clear things up👇

1. Eating “clean” doesn't guarantee fat loss.
- If you're eating more calories than your body needs, you can still put on body fat.

2. It’s probably not your hormones.
- Unless diagnosed by a doctor, most of the time it’s inconsistent habits, weekend off-track or underestimating food intake.

3. You can't out train your diet.
- One tough workout doesn't cancel out 7 days of overeating. Have you tried doing 100 calories on a assualt bike? 🥴

4. If the scales not moving/nothing is changing, you're not in a deficit.
- Fat loss requires calorie deficit. If the weight isn’t trending down overtime, or measurements are not changing, you're not in one.

5. Saying “it’s not working” after 2 weeks isn't it.
- You didn't gain fat overnight, you won’t lose it overnight either. Fat loss takes time, and full effort, not half ass.

DM #IMREADY to start your transformation journey 💪

Still trying to “save calories” for dinner or dessert?

It might be the very reason you’re constantly hungry, tired, and stuck.

Here’s what happens when you under-eat during the day:
- Cravings skyrocket at night
- You reach for quick, high-calorie snacks
- You end up overeating and feel out of control
- Your energy crashes and workouts suffer

A better strategy?

✅ Eat balanced meals with protein & fiber throughout the day.

✅ Don’t skip breakfast or lunch to “save” all your calories for one big meal.

Fat loss isn’t about eating as little as possible. It’s to eat enough to feel good, perform well while still staying in a deficit.

This is where most people get it wrong.

They finish their diet but forget the exit strategy, which is just as important as the fat loss phase itself.

It’s called reverse dieting. (I like to call it the exit plan).
You slowly increasing your calories on purpose, so your body can adapt without gaining fat (or as little as possible), while improving energy, mood, and hunger.

General guideline on how to do it:
• Add 80–150 calories per day (mostly carbs & fats).
• Keep protein steady.
• Adjust weekly based on how your weight, energy, and hunger respond.
• Stop when you reach a sustainable intake that supports your lifestyle.

Reverse dieting isn’t about “undoing” your fat loss, it’s how you make your results last.

You don’t need to be scared of food after dieting. You just need a proper plan.

Tracking your steps is honestly one of the most underrated tools for fat loss.

It’s not sexy. It’s not intense. But it works…and it’s something you can actually control.

You don’t need to kill yourself in the gym every day.

Just move more throughout the day, like walk after meals, pace during calls, park a little further.

It all adds up.

And if fat loss plateaus? You can manipulate your steps before you cut more food or add more cardio.

#reformwithsteph #fatlosstips #dailyhabits #stepcount #sustainablefatloss

👇Start here👇

If you want to get good at something… well you need to do more of it.

Getting stronger week by week (not doing random things) is the game changer.

1. Lat Pulldowns
A great starting point to build strength in your back and arms. Focus on full range of motion and controlled reps, not just how heavy you go.

2. Eccentric Pull-Ups
Jump to the top and slowly lower yourself down. Start with 5–10 seconds on the way down. This is a rough one but it will build real strength fast.

3. Pause Eccentrics
Same as above, but pause halfway. This adds time under tension and teaches your body how to stay strong through the hardest part of the pull-up.

4. Assisted Pull-Ups
Use a band or machine to support your weight. Control every rep. Over time, use less assistance to keep progressing.

5. Inverted Rows
Great for beginners to build the same muscles. Adjust the angle to make it easier or harder.

6. Frequency & Consistency
Train pulling 2–3x per week. The more consistent you are, the faster you’ll see results.

The secret?

Progressive overload.
Don’t try to be perfect every session. Just aim to get a little stronger, hold a pause a bit longer, or control the movement more every week.

If you found this helpful, save this for later 🔥💪

8kg down and still going strong 🔥

No crash diets. No extreme cardio.

Just simple habits done consistently, even while travelling.

Ready to make a change that actually lasts?

📲 DM me “RESULTS” and let’s get started.

Tracking ≠ Obsession.

It’s simply awareness.

And there’s more than one way to do it.

📝 It could be logging your meals
📸 Taking photos of your food
🧠 Making mental notes
👣 Tracking steps or hunger cues

It’s not just about calories and macros.

It’s about understanding your habits, so you can make better choices that aligns with your goals.

And yes… there are times where NOT tracking is the better move.

Like when it starts to feel overwhelming, or when you just need a break, or when you’re going on holiday, just to name a few examples.

Use tracking as a tool. Pick the method that works for you.
Let it support you, not stress you out. 😊

#OnlineNutritionCoaching
#OnlineFitnessCoach
#FatlossTips
#Sustainablefatloss
#BKKFitness

บางครั้งเราอาจจะรู้สึกว่า…
“เรายังทำได้ไม่พอ” หรือ “ยังไม่เก่งพอ”

แต่ลองหันกลับไปมองดูเส้นทางที่ผ่านมา จากจุดเริ่มต้นเล็กๆ จนถึงวันนี้
คุณก้าวมาไกลกว่าที่คิดเยอะเลยนะ

สิ่งที่เปลี่ยนไปอาจไม่ใช่แค่ร่างกาย แต่อาจเป็น “มาตรฐาน” ที่คุณตั้งให้ตัวเองสูงขึ้นไปเรื่อยๆ

ไม่ใช่แค่ในฟิตเนส แต่มันสะท้อนถึงการเติบโตในชีวิตด้วย

มันไม่ใช่แค่กล้ามเนื้อหรือเลขบนตาชั่ง แต่มันคือความเชื่อมั่นในตัวเอง
คือ mindset ใหม่ ที่คุณสร้างขึ้นจากการลงมือทำ

#ออกกำลังกายเพื่อสุขภาพ #ยกน้ำหนัก #สุขภาพดี
#สุขภาพดีไม่มีขายอยากได้ต้องทำเอง

Stop punishing yourself just to make progress.

You don’t need to suffer through extreme workouts or starve yourself to get results.

You need a plan that fits your lifestyle.
One that challenges you, but also builds you up.
One that you can stick to long enough to actually see change.

Because the truth is…If your plan feels like misery, you won’t last but if fits your life, even though it may take a little longer, you’ll thrive.

My online coaching is for people who are serious about getting stronger, leaner, and healthier for life.

DM me “#IMREADY” if you’re ready to commit & invest in your health.

Second fight, Second Win 🥇

From 85kg down to 61kg.

This journey has been nothing short of inspiring.

She didn’t just train like a fighter.

She ate like one too. No crash diets, no skipping meals, just fueling her body right, every step of the way.

As a coach I knew how important it was to make weight safely and strategically. It’s easy to crash diet yourself, but that’s not any good for performance and health.

We approached this the smart way, steady fat loss, muscle preserving training, nutrient timing and dialing it in with the final cut.

To see her step in the ring strong, healthy, and focused…
I couldn’t be more proud.

We’re only just getting started 👊

Upper Body Focused 💪

👇Workout Details 👇

A1) BB behind the neck press - 4x10
A2) Chin-ups - 4x6-8
B1) DB bench press - 3x10-12
B2) BB bent over row - 3x10-12
C1) DB lateral raise - 3x12-15
C2) Neutral grip lat pulldown - 3x12-15
D1) Reverse curls - 3x10
D2) Cable Tricep extension- 3x10

#upperbosyfocused #workoutidea
#onlinenutritioncoach #onlinefitnesscoach #fatlosstips
#thebarbkk #bkkfitness

Prioritizing my peace 😊

Back at it 💪 Feeling good after a long break.

And yes, I was balancing on my running shoes because I forgot my training shoes 🥴

Thank you @watcharavitt for the great class 😄
@kohsamuicrossfit 💪

Want to book your own mindful eating experience?

Head over to www.airbnb.com/x/mindfuleating to reserve your spot!

I can’t recommend this experience enough, it’s a beautiful way to reconnect with yourself, your senses, and your food.
With the amazing view of Wat Arun 😍

@emmyboons
@ess.bangkok

👇Basic cues for your Back Squat 👇

If you get these right, your squat will be strong, safe, and repeatable.

• Screw your feet into the floor
Create tension through the legs. This keeps your knees tracking out and your glutes engaged.

• Big breath and brace
Before you move, fill your belly with air and lock it in.
This protects your spine and gives you a strong base to lift from.

• Hips back, knees out
Push your knees out to keep the hips open and the
movement clean.

• Chest up, eyes forward
Keep your upper back tight and your chest proud.
Looking forward helps you stay balanced and prevents collapse under the bar.

• Drive through your midfoot
Stay centered. Don’t shift onto your toes or heels.
Midfoot pressure gives you the most power and control.

• Stand tall & finish strong
Lock it out properly. Hips and knees extended.
Reset and go again.

Follow @stephanyauernig for more training & nutrition tips 😉

#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach
#sustainablefatloss
#bkkfitness

It’s easy to get distracted by what’s new, shiny, or trending.

I don’t follow crazy diets.
I don’t switch up my workouts every week.
I eat mostly whole foods, hit my protein, train consistently, hit my steps goal, and (still working on it) sleep 7–8 hours a night.

It’s not exciting.
But it works.

I’ve learned that it’s not the fancy stuff that gets you results.
It’s the boring basics stuff, done over and over again.

The challenge isn’t finding a new method.
It’s sticking to the simple stuff long enough to see it work. 🙂

————————————————————————
[ Thai ]

เราไม่เคยทำตามสูตรไดเอทแปลกๆ ก็แค่เลือกกินอาหารแบบ
ไม่แปลรูปเยอะ กินโปรตีนให้ถึง ฝึกเวทอย่างสม่ำเสมอ ไม่เปลี่ยนโปรแกรมออกกำลังกายทุกสัปดาห์ เดินให้ถึง 8,000-10,000 ก้าว และนอนวันละ 7–8 ชั่วโมง

มันอาจจะฟังดูไม่ตื่นเต้น สิ่งที่ทำสม่ำเสมอก็คือเบสิคๆ แต่มันได้ผล

เราเรียนรู้แล้วว่า สิ่งที่เห็นผลจริงไม่ใช่อะไรเว่อร์วัง ไม่ต้องไปตามเทรน
แต่คือพื้นฐานหลักๆ ที่ทำซ้ำไปเรื่อยๆ ที่ทำอย่างต่อเนื่อง

⬇️ More details of the session below ⬇️

A) Deficit deadlift - 4x8
B1) Front foot elevated split squats - 4x10/10
B2) Hipthrust - 4x10-12
C) Hack squat - 4x10-12
D) Back extension - 4x15-20

This phase is about building back my strength but also training to feel good. Did not sign up for any comps (yet).

I want to feel good after my sessions (not dead), and more energized throughout the day and most importantly matching my training plan with my current schedule.

A lot has happened this past few months and it’s been an emotion rollercoaster, and I know taking a little step back will help me come back stronger 💪

Let me know if you want to see my upper body session 😉

#OnlineCoaching
#OnlineNutritionCoach
#StrengthTraining
#BKKFitness

You don’t build your dream body by dieting forever.

It’s not meant to be permanent. Fat loss is a short term phase. A tool to help get you to your goal. But once you’re there, what matters most is learning how to stay there.

That’s where maintenance comes in.
It’s where you build habits. It’s where you eat more, move with intention, and live without consistently.
It’s where your body starts to get stronger your energy will start to improve and your results become sustainable.

Don’t fear the maintenance phase. You’re not going to lose your progress (if you do it right).

———————————————————————————

คุณไม่จำเป็นต้องอยู่ในภาวะขาดแคลอรีไปตลอดชีวิตเพื่อสร้างหุ่นในฝัน

การลดไขมันควรเป็นแค่เฟสหนึ่งเท่านั้น (คือมันควรทำเป็นเป็นช่วงๆ)
ไม่ใช่อะไรที่ต้องทำไปตลอด

แต่สิ่งที่สำคัญกว่าคือ ช่วง maintenance ที่คุณจะได้เรียนรู้การใช้ชีวิตอยู่กับการคุมน้ำหนักให้คงที่ และทำตามวินัยที่คุณสร้างมาต่อไป โดยไม่ต้องนึกถึงลดน้ำหนักตลอดเวลา

ในช่วงนี้แหละที่คุณจะได้:
🍽 กินมากขึ้นแบบมีสติ เพื่อที่จะให้ร่างกายพักจากการขาดแคลอรี่
💪 มีแรงฝึกมากขึ้น เวลาคุณออกกำลังกายคุณก็จะรู้สึกดีขึ้น
💤 ฟื้นตัวดีขึ้น การนอนหรือพลังงานระหว่างวันของเราก็จะดีขึ้น

อย่ากลัวช่วง maintenance (การคุมน้ำหนักให้คงที่) มันไม่ได้หมายความว่าคุณจะต้องหยุดแค่นั้น ให้ร่างกายได้พัก แล้วถ้าคุณมีเป้าหมายที่อยากจะลดใหม่ก็ค่อยกลับไปในภาวะขาดแคลอรี่ใหม่อีกครั้งเมื่อร่างกายพร้อม

✅ ความสำเร็จจริง ๆ ไม่ได้อยู่ที่การเร่งอย่างเดียว แต่อยู่ที่การเข้าใจและวางแผนให้ยั่งยืน

#ลดไขมันสร้างกล้ามเนื้อ
#ลดไขมัน
#ปั้นหุ่น #ออกกำลังกายเพื่อสุขภาพ

How many training days per week as a beginner?

The real answer? It depends.

Not on motivation…but on your current lifestyle, stress levels, recovery, and what you can realistically commit to right now.

2-3 days per week might not sound like much, but for many people, it’s the perfect starting point.

It’s enough to build momentum, improve strength, and prove to yourself that you can show up.

Because the goal at the start isn’t perfection. It’s consistency.
It’s showing up when it’s not yet a habit. It’s proving to yourself that you’re capable of change.

Start small.
Do it well.
And let progress build over time.

If you’re not sure where to start and you currently looking for a program, send me a DM and let’s chat 💪

#OnlineStrengthCoach
#OnlineNutritionCoach
#OnlineFitnessCoach
#BKKFitness
#PersonalizedProgram

Just magical.

Perfect place & time for a mental reset 🙂

Thank you @lucytenewi 😘