🌟 Teamwork truly makes the dream work! 🌟

I’m so incredibly proud of you, Aom. From day one, you knew this journey wouldn’t be easy. You embraced the fact that progress isn’t always smooth or linear, and you were patient with the process.

You showed up, trusted the plan, and put in the WORK. 💪 And now? You’ve gained the tools, the knowledge, and the confidence to continue this journey on your own.

That’s what coaching is all about: learning, growing, and applying what you’ve learned for lasting change.

Aom, you’ve absolutely crushed it.

This is just the beginning for you. 🫶✨

I’m going to be waiting for the day you enter a competition 😉 Cheering for you ❤️ @aommmmm

#onlinenutritioncoach
#bodytransformation
#fatlossjourney
#fatlosscoach
#onlinefitnesscoach
#sustainablefatloss

⬇️⬇️ Full Workout Info ⬇️⬇️

🔴Tri-sets : Performing three different exercises back to back with minimal or no rest between each exercise

A1) Hex-bar deadlift - 5x6-8
A2) Front foot elevated DB split squats 1 1/4 rep - 5x6-8
A3) Barbell hip thrust - 5x10-12

B1) Seated 60 degree DB press - 4x6-8
B2) Seated supinated cable row - 4x8-10
B3) Standing DB lateral raise - 4x10-12

💥 Bonus 💥

C1) Slam ball slams
C2) Heel elevated goblet squats

#trisets
#exerciseprogram
#fullbodyworkout
#onlinenutritioncoach
#onlinefitnesscoach

What actually happens?

• Fat stores energy and shrinks when burned.

• Muscle grows with strength training and proper nutrition.

When you lose fat and gain muscle, it’s not “transformation” but body recomposition - changing your ratio of fat to muscle.

➡️Fat loss happens when your body is in a calorie deficit (burning more energy than you consume).
•Stored triglycerides in fat cells are broken down into energy (a process called lipolysis), and the fat cells shrink.
•The fat cells don’t “transform”; they just reduce in size.

➡️Muscle gain happens through a process called muscle protein synthesis.
•Requires a stimulus (like resistance training) and adequate nutrition (especially protein and calories).
•Muscle fibers repair and grow, becoming stronger and larger.

Not sure where to start?
📲 DM #IMREADY

#onlinecoaching
#onlinenutritioncoach
#onlinefitnesscoach
#performancecoach
#onlinehealthcoach

Let’s be real: the scale doesn’t tell the whole story.

It doesn’t show:
💪 The strength you’re building.
📏 The inches you’ve lost.
👗 How your clothes fit better.
❤️ The confidence you’re gaining.
🧠 How stronger you are mentally.

Your weight can fluctuate daily due to water retention, muscle growth, or even hormones. Obsessing over every little change can steal the joy from your journey.

Instead, focus on progress photos, measurements, and how you feel in your clothes. These tell a far better story of your transformation than the scale ever could.

👉 Save this post as a reminder that your worth isn’t measured in kilograms or pounds. You’re so much more than a number!

Drop a ❤️ if this resonates with you!

#onlinefitnesscoach
#onlinehealthcoach
#onlinenutritioncoach
#youreverydayathlete

Want to look ‘toned’? Here’s the recipe:

1️⃣ Build Muscle Through Resistance Training
Toning isn’t about shrinking down or only doing cardio – it’s about building lean muscle! Lifting weights is where you shape, define, and strengthen. Don’t be afraid to lift heavier and challenge yourself. That’s how you’ll see real change.

2️⃣ Reduce Body Fat % Through Diet
Building muscle is just half the story. To reveal that muscle definition, we need to lower body fat through a sustainable, balanced approach to eating. This doesn’t mean cutting out entire food groups or surviving on salads! Fuel your body with nutritious foods, and it’ll show up in your results.

3️⃣ Stick to Your Plan
Consistency is everything! Results don’t happen overnight – it’s the small, repeated efforts over time that make the biggest difference. Stick to your training, stay mindful of your nutrition, and trust the process.

No magic supplements or quick fixes – just real, science-backed strategies to help you feel strong, confident, and yes, toned. Let’s go! 🙌🔥

#onlinecoaching
#onlinenutritioncoach
#onlinefatlosscoach
#strengthcoach
#fatlosstips
#toned

So…are you ready to push through discomfort?

It won't be easy, but it will be worth it 💪

#onlinefitnesscoach
#onlinenutritioncoach
#onlinecoaching
#bkkfitness

Training is my therapy 🏋️‍♀️

Training hard + learning lots + small chit chats so I can rest longer in between sets 🫣

@iamcoachleroy THE BEST 🙌

Tracking doesn’t have to be obsessive.

I used to obsess over every bite, afraid of eating ‘too much’, constantly monitoring to keep calories as low as possible.

But now, tracking looks totally different for me. Instead of restriction, it’s about making sure I’m actually nourishing my body enough to support my goals, my workouts, and my well-being.

Learning to listen to my body and eat for strength, energy, and balance has been a game changer.

Tracking doesn’t have to be about control. But this is only up to you to make that mindset shift.

Have you ever experienced a shift in your relationship with food? Share your journey below, let’s inspire each other to redefine what ‘healthy’ really means!

#FoodFreedom
#nutritioncoach
#onlinenutritioncoach
#onlinefitnesscoach
#fatlosstips

12 Weeks ✅ She crushed it!

“I want to feel more confident and become the best version of myself.”

Together, we accomplished so much:
👉 Busted myths (like “lifting heavy makes you bulky” and “carbs are bad”)
👉 Built a solid understanding of her nutritional needs to reach her goals
👉 Balanced enjoying her favorite foods while staying on track
👉 Navigated holidays guilt-free while still progressing
👉 Gained confidence using gym equipment and perfected her form

And here’s the best part – all this was done online without counting calories! Small tweaks with food choices, recipes, and portions made a world of difference.

If you’re serious about transforming yourself, DM me #IMREADY, and let’s make it happen 💪

Why wait till New years when you can start NOW 💥

#onlinenutritioncoach
#onlinefitnesscoach
#onlinefatlosscoach
#onlinehealthcoach
#fatlossprogress
#bodytransformation

You already know what you need to do to start your fitness journey. You’ve been thinking about it, maybe even planning for it.

But here’s the truth. Nothing will change until you take that first step and commit to the path ahead.

Starting can feel overwhelming, but every journey begins with action. It’s about showing up for yourself every day, embracing the discomfort, and choosing progress over perfection.

Remember, if you keep doing the same thing, you’ll keep getting the same results. There needs to be change.

So ask yourself…How much do you really want this?

Are you ready to break old habits and step into the version of yourself you’ve been waiting for?

DM #IMREADY if you're finally ready to change and become of the strongest and fittest version of yourself.

#onlinenutritioncoach
#onlinefitnesscoach
#onlinecoaching
#strengthcoach
#onlinehealthcoach

Took a two-month break from heavy lifting, and now I’m easing back in 😄

Why the break?

1. Leading up to August, I was under a lot of stress without realizing it (life happens!). I noticed aches, pains, and that my body wasn’t handling the load well, and my recovery was suffering. It was a sign I needed to step back and let my body recharge.

After my holiday, life kept me busy, so I reduced my sessions and focused on strengthening my weaker areas.

2. I also had a short-term goal for a different competition, so my program needed adjusting.

Now, my body feels refreshed, and those nagging pains are gone, thanks to giving more attention to accessory work and the smaller muscles.

A reminder: Sometimes taking a step back isn’t a setback. It’s setting yourself up to come back even stronger. Trust the process, listen to your body.

#onlinefitnesscoach
#onlinefitnesscoach
#gymgirl
#fatlosstips
#strengthtrainingforwomen

If you’re ready to change and grow, it’s time to take a good look at your actions.

Small changes in your routine, nutrition or daily habits add up big time!

Drop a DM #IMREADY if you’re serious about your health.

#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach
#fatlosstips
#consistencyiskey

It wasn’t easy, but I’ve learned that true health is so much more than just the number on the scale or trying to fit into the smallest size possible.

There’s going to be ups and downs, and times when you start to question if you’re doing “the right thing”. But remember this journey is about growth, not shrinking.

If you’re struggling, I highly recommended finding someone to help keep you accountable, or sharing your journey with a close friend or family :) it’ll make your journey easier.

#weightgainjourney
#healthjourney
#onlinefitnesscoach
#onlinehealthcoach
#onlinenutritioncoach

Lasagna 😆

#homemade
#hubbycooks

Because here’s the truth….

Achieving your goals isn’t just about motivation; it’s about commitment. It’s about making tough choices when it feels easier to give up.

Are you willing to prioritize your long-term success over temporary comfort?

To show up even when you’re tired, sore, or just not in the mood?

If your answer is yes, then you’re already on your way to greatness.

If you're struggling and need to be transforming your health and body, DM #IMREADY 📲

#onlinefitnesscoach
#onlinenutritioncoach
#onlinecoaching
#fatlosstips

Too good 🤤

Yes, you can still eat pasta.
No, pasta won’t make you fat.

Plan ahead, portion control and you’re good 👍

Don’t know why the shirt came off in the end though 😂

Happy Friday 😆

#fatlosstips
#onlinenutritioncoach
#onlinefitnesscoach
#sustainabledieting
#flexibledieting

10 years of yo-yo dieting taught me a lot about health and self-acceptance.

If you’re stuck in the unhealthy diet cycle, I'm here to tell you that it doesn't have to be this way.

It doesn't to be extreme. Stop trying to rush the process.

You can make it a lifestyle.

#onlinecoaching
#onlinefitnesscoach
#onlinehealthcoach
#stopyoyodieting
#fatlosstips
#sustainablefatloss

Let’s make fat loss a little easier.

These 3 tips are simple yet effective:

1. Clear out the junk food at home.

2. Plan or prep your meals.

3. Prioritize protein. (Aim 1g per lb of BW or goal BW)

A few small changes can make a big difference! 💪

#fatlosstips
#onlinefitnesscoach
#onlinenutritioncoach
#sustainablefatloss
#nutritiontips

“I’ll be happy when I weigh “xx” “ 😣

I used to think happiness was waiting for me at a certain weight or after reaching a ‘perfect’ look. I spent years chasing that number on the scale, hoping it would make me feel complete.

But the truth is, even when I hit those goals, I felt like something was missing. The happy feeling did not last.

Now, I’ve learned that joy isn’t tied to a certain weight or a reflection in the mirror—it’s in the journey, the growth, and the choices I make every day.

It’s in celebrating how strong I feel, the small wins, and showing up for myself without conditions.

Stop waiting for the perfect body to start being happy. Your life and happiness deserve to start now.

There’s nothing wrong with having physique goals, but understand that happiness comes from within ☺️

#onlinecoaching
#onlinenutritioncoach
#onlinefitnesscoach
#sustainablefatloss
#healthcoach
#fatlosstips

👇 Start Now Yourself - Starter Pack 👇

1. Limit processed foods - One meal at a time, choose whole natural foods.

2. Limit eating out / get meal-prep deliveries. You’ll hit your protein better + they make tracking much easier for you.

3. Go to the gym & lift - Not sure where to start? Don’t have a program? There are plenty of generalized program out there that you can start with.

Not sure how to used certain equipment? Ask.
Not sure if you’re “doing it right?” - don’t be, we all start somewhere. Just do it, and start light.

4. Track you current step count and add 2,000-3,000 steps.

5. Sleep - Set a bed time and wake time routine. Aim for 7-8 hours a night. Stick to it, even on weekends.

Start taking action. No more excuses.

#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach
#sustainablefatloss
#fatlosstips

When I first started lifting, I’ll be honest, I was very focused on changing how I looked, and I was also afraid that I’ll get “too big”.

But over time, lifting has taught me that the real rewards go way beyond aesthetics (although it has also given me the strong look I’ve always wanted to achieve). It gave me a strength I never knew I needed both mentally and physically.

It’s taught me resilience, boosted my mental health, and honestly given me a lot more energy!

Lifting has made me not care about the number on the scale and more about feeling powerful and confidence in my own skin 💪

If you’ve just started, keep going. Once you feel the difference, your mindset starts to make a shift, and you’ll never look back again.

#onlinenutritioncoach
#onlinefitnesscoach
#fatlosstips
#sustainablefatloss
#onlinecoaching

Here are 5 things you should know that might just help you stay consistent when things get tough.

It’s not always a straight line, but every step counts!

Stay in the course 💪

#onlinenutritioncoach
#onlinefitnesscoach
#onlinecoaching
#fatlosstips
#sustainablefatloss

Exercise should make you feel good, not be something you dread.

A healthy relationship with working out isn’t about going all out every day or feeling bad about taking rest days.

It’s about finding balance and enjoying how it makes you feel.

It’s not just about how you look; it’s about feeling stronger, moving better, and taking care of yourself physically and mentally 💪

Find something you enjoy 😉

#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach
#fatlosstips
#sustainablefitness

I used to think cheat days was necessary to include while dieting but later I realized they were holding me back.

Not just whipping out my weekly progress because it was so difficult to control myself on those days, but it was also messing around with my mindset around food.

Ready to skip the cheat days and finally see results?

DM #IMREADY to find out more about coaching 💪

#onlinenutritioncoach
#onlinecoaching
#onlinefitnesscoach
#onlinehealthcoach
#fatlosstips

Back Check 🫢

Why I love pull-ups.

It’s a powerful compound exercise, engaging multiple muscle groups at once; back, shoulders, arms, and even your core.

Not only do they build serious strength, but they also improve overall upper body endurance and stability.

Start working on yours today for amazing back gainz 🙌

Can’t do pull-ups?

Comment #pullups if you need some tips on how &where to start 💪

In case you needed another reminder.

Building muscle and strength improves your body composition, enhances fat loss, and promotes long-term health. Shifting your mindset toward growth rather than deprivation leads to a more sustainable, positive relationship with exercise and nutrition.

Start focusing on progress and strength, and watch the results follow. 💪

#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach
#bettermindset
#fatlosstips
#healthtransformation

Can You Lose Fat & Build Muscle at the Same Time? Absolutely!

Here’s the 3 common situations:

1️⃣ Beginners: If you’re new to strength training, your body is highly responsive. You’ll start building muscle and burning fat at the same time, even with just the basics! It’s called “newbie gains,” and it’s an amazing transformation to witness.

2️⃣ Higher Body Fat: If you have more body fat, your body can use that stored energy to build muscle while also burning fat. Leaner individuals have less stored fat to fuel these processes, making simultaneous fat loss and muscle gain muscle harder.

3️⃣ Returning After a Break: If you used to train but took time off, muscle memory kicks in, helping you regain muscle and burn fat more efficiently. Your body is primed to bounce back stronger.

But here’s the thing…

Even if you don’t fall into one of these categories, having clear, specific goals is key.

Whether you want to focus on building muscle or losing fat, a proper nutrition plan and a structured workout program are essential. Your goals need a roadmap, and consistency will get you there! 💪

Not sure where to start? 📲 DM #IMREADY and let’s talk

#onlinecoaching
#fatlosstips
#fitnessforbeginners
#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach

PROTEIN CHEAT SHEET

Whether you’re trying to build muscle or drop body fat, or just feel your best, protein is key.

It fuels your recovery, keeps you full, and helps maintain that hard earned muscle 💪

Of course there’s more than the ones I’ve listed but these are MY go to protein sources. (Not going to lie but I’m more of a meat person, but I threw in some extra plant sources there for you too 😉).

Remember, there’s no one-size fits all when it comes to nutrition-find what works for you.

Tags a friend who needs this little protein boost and save this for your next grocery run 🛒

#proteincheatsheet
#fitnessnutrition
#reformfitness
#onlinenutritioncoach
#onlinefitnesscoach
#fatlosstips
#nutritiontips

Show up, even when it's tough, and watch it becomes second nature.

Happy Friday - Now get your a$$to the gym 💪

#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach
#makeitahabit
#fatlosstips

Failure isn’t the end.

Don’t let set backs stop you from continue moving forward.

Whether it’s skipping a workout, eating off-plan, or feeling like you’ve taken a step back, it happens to everyone.

Failure isn’t the end of your journey. It’s just a lesson. Each mistake is an opportunity to learn what works for you, what doesn’t, and how to improve.

Progress isn’t about perfection. It’s about learning and growing along the way.

Apply this mindset to other areas of your life, and watch yourself win 🙌💪

#onlinenutritioncoach
#onlinefitnesscoach
#onlinehealthcoach
#motivation