Coached by D
We are a lifestyle management company run by passionate & experienced coaches.
We provide PT, tailor-made nutrition plans, supply customized prep/keto-friendly ingredients and prep classes to help individuals reach their optimum health and fitness goals.
07/12/2023
Damn, we taught him the basics during Covid on the resistance bands and did a couple months with him at our clubhouseโฆwould you look at him now??? Kids do grow so fast, 17yrs and have to say, as a coach am impressed with the development ๐๐ฉต
Keep up the good work Satya, weโre all so proud of everything you pour your heart into and work so hard for๐ช๐ผโก๏ธ๐ฏ Training smart AND hard๐ฅ๐ฅ๐ฅ
.yhkcc .kate
30/11/2022
๐ฐ๐ ๐๐๐๐๐๐๐๐ ๐๐๐๐๐ ๐๐๐๐ ๐๐ 2 ๐บ๐๐๐๐ ๐ช๐ผ๐
๐ช๐ผ๐ฅ๐๐ง ๐๐๐๐ฌ๐จ๐ง: Eating to my customised food plan, shredding / getting lean / prepping hard / dieting down in the goals to remove the excess fat to see what results Iโve produced form the hard lifting all year round.
๐ช๐ผ๐คฉ๐๐ซ๐๐ข๐ง๐ข๐ง๐ ๐๐๐๐ฌ๐จ๐ง / ๐๐๐ ๐๐๐๐ฌ๐จ๐ง: this is where I sit most of the year, eating to lift, to grow. Enjoying more food, less restrictive and generally in a great mood as training is powerful, feeling energetic and fueling and recovering well.
It takes quality and a that priorities โlifting and recovery fuelโ to supply the necessary building blocks to meet your physical demand of plays a big role in energy production in lifting, I know people who can burn carbs like itโs water then there are those like myself where it almost feels like I have some โpuffer-fish DNAโ I just blow up - anywhere between 3-5kgs over night if I have more than my base requirement ๐๐ปโโ๏ธ I instantly feel stronger and can push bigger weights, Iโm ๐ฏ fine sitting 10-15kgs heavier most of the year round. ๐ช๐ผ๐ฅ
๐ญ๐ฌ ๐ข๐๐ง ๐ฎ๐ฌ๐ฎ๐ฎ we started our ๐ฐ๐๐ต ๐พ๐๐ฎ๐ฟ๐๐ฒ๐ฟ โ๐ท๐๐ ๐ฟ'๐๐๐ ๐บ๐๐๐๐
โ at ๐๐.๐๐ค๐ ๐ฌ close to ๐๐% ๐๐
and in ๐ฐ๐๐๐ค ๐ Iโve hit my first target of -10kgs. Another 2-3weeks till we enjoy on our well deserved break, letโs see where the next few weeks can take me before our holiday ๐น๐ญ๐๐โ๏ธ๐๐ผโโ๏ธ๐๐ปโโ๏ธ๐๏ธโฑ๏ธ๐๐ค๐ผ๐
๐๐๐ญ๐ฐ๐๐๐ง ๐ญ๐ก๐๐ฌ๐ ๐ฉ๐ก๐จ๐ญ๐จ๐ฌ ๐๐ซ๐ 5KG ๐๐ข๐๐๐๐ซ๐๐ง๐๐ ๐๐ผ
๐๐ผLeft in 2018, 38yr, 16% BF @ 76.6kgs / 168.5lbs
๐๐ผRight 2 days ago, 42yr, 19% BF @ 82.9kgs / 182lbs
Training schedule was kept the same 5-6days lifting / week. Iโve added a little walking here and there but nothing strick. The only huge difference is I switch to my precision meals made from recipes developed for my F&B venture. I made sure to keep my daily caloric consumption between 1500-1650cals a day. This is still on the high side for most women my height but I tend to loose more muscle than fat if I go lower so slow and steady wins the game. Between day 1 and today there was 1 scheduled โre-feedโ on .mays_pt birthday weekend๐ฅณ November is tough as itโs also my sonโs birthday, making burgers and cake while prepping is harder than all the days of prepping put together.
Secret to ladies IS knowing how to psychologically be ok holding more water and weight on your body during training season. To the untrained eye water retention would look like โfatโ - put a blanket over a well sculpted statue would dull the details but if building muscle is what you want to do know that you are not alone. We have seasons for growth and seasons of harvest, it feels damn good to be in the driver seat on your health no matter if anyone else understands it or not.
Wouldnโt you want to know how to eat to meet ๐๐๐๐ ๐๐๐ fitness goals? There is no guess work involved, our personal training is personal, customised and tailor made.
Build and shread in 2023, please DM us to get your plan and SMASH YOUR GOALS WITH US ๐ช๐ผ๐ฅ๐ฏ
22/11/2022
to the end of our 4th quarter prep in 2019โฆlost so much with interruptions from Covid gym lockdowns these past 2 yrs but been enjoying the game of โMe vs Meโ slowing catching back up ๐ช๐ผ๐ฅ
My have never been about โstaying leanโ but I enjoy the challenge of packing on as much muscle on my frame as I can to achieve proportions in symmetry and size, though Iโve never stepped on stage I guess this falls under We and then we change how we eat to not because we hate how we look during but when itโs time to see whatโs weโve worked for year round, a is necessary to bring out the details for inspection ๐จ๐ผโ๐ง
We are in week 7/10, 4 more to go to till we jet set on our family holiday in with [email protected]] and the kids
[email protected]]
๐ป๐๐๐ ๐๐ ๐๐๐๐ ๐๐ผ๐๐๐๐๐ ๐๐๐๐๐ ๐๐๐๐ ๐๐ ๐๐๐ ๐๐๐๐ง๐ค๐จ ๐๐๐๐๐จ๐ฉ๐ฎ๐ก๐ ๐๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ ๐๐ก๐๐ฃ ๐ฅโก๏ธ๐
All our carb-up meals done and dusted, pushed our training as hard as we could and now Dave Mays - SimplyLean and I are in our second week of our โfinal cutโ 2022.
Weโve planned a 10week cut and Iโve decided to share with you as much detail as I have time to record to post on social media๐ช๐ผ๐๐ผ๐
Why? Itโs easier to use real time records to show you as much as everything we do is science-based, and anyone who wants to do it can achieve it, in no way shape or form are there short cuts. ๏ฟผ๏ฟผ
08/10 90.8kgs ~ InBody 25.6%bf
10/10 92.6kg
11/10 90.4kg
12/10 89.3kg
13/10 88.6kgs
14/10~ 88.4kgs ~ 7 point callipers test @18.92% bf
16/10 ~ 87.3kgs
17/10 ~ 87.3kgs
18/10 ~ 87.0kgs
19/10 ~ 86.8kgs
20/10 ~ 86.8kgs
21/10 ~ 87.1kgs
22/10 ~ 87.3kgs (will use callipers to check in today)
Iโm sharing these behind the scenes shots of weigh ins, body fat testing, macros manipulations, so you can see how a female who eats to lift heavy with MUSCLE GAIN is the goal and eating large and gaining โoff season weight is part of the journeyโ we have FATLOSS down to a science through precision macros meal plans. Even under our roof with 5 โeatersโ and 3 โpreppersโ we all pretty much each the same ingredients but everything is not only clean and sugarfree, preppers are eating portions to their plans.
This is the first time Iโve decided to
share my โcut phaseโ publicly not due to anything other than I am always completely consumed with focus on nailing my prep I just donโt have the attention or time to document the milestones to put up for you.
This time is different, 2 yrs of Covid has affected so many people on multiple levels and where health and wellness is concerned many people are struggling with loosing the extra pounds of stress that came on as a result of gym lockdowns etc so Iโve set up in-depth chats with a few clients who are embarking on their โeating properly educationโ learning about macros for the first time hence I have things to share here with you.
Non of these ladies have officially started on their plans yet but are laying the foundation before we hit go and run to the finish line with it.
I have been fortunate enough to have a mother who understands well as she competed in many shows in female bodybuilding 20yrs back, and a Chinese Grandmother who doesnโt lay the pressure on me to eat at family gatherings if I have chosen to pull back, from my own experience it helps tremendously to have a support system while you attempt to shift habits Iโve opened invitation to those who want to learn how to crack their own fatloss code to join me.
Iโd like to call these โfatloss experiencesโ where I am doing it with you side-by-side. I work with small groups and lead those who are ready to learn how to achieve their lifelong dream of control over their body fat levels. Why control rather than just reach it? Because letโs face it if you love food youโre not going to be eating like a bird for the rest of your life๐ Learning how to properly so you can choose better for yourself is the key to shifting to a healthier lifestyle, But once in a while if you have parties or occasions where calories are more abundant you are going to put on some weight, One or 2 cal rich meals wonโt make anybody put on fat but sometimes it can go on for a couple more days or even weeks - In reality learning how to bring how back to your โhappy๏ฟผ๏ฟผ weightโ whenever you want to is the most liberating knowledge any money can buy.
This is my first post showing the weight fluctuations and check-ins.
๏ฟผ๏ฟผ
I am aiming to drop to 80kgs by the end of Nov, in the next few posts Iโll share more from tips for cooking, and through unedited, real video updates share how the โprepโ affects not only the numbers on the scale but how the body looks as we begin to โshed fatโ. Iโm all about flavor so Iโm going to stop posting more on how are I๏ฟผ cook to optimise macro nutrients to support continued fat loss as well as great energy for training and recovery.
๏ฟผ
For enquiries to join our private Lifestyle program, please PM and schedule a call.
Itโs a fully supported program with personalised precision plans and I even supply all the flavours you need for your cooking to keep things interesting so you wonโt even feel like youโre โon a dietโ! ๐ช๐ผ๐คฉ8 weekends left till our Xโmas holidays in Thailand, itโs GO TIME!! ๏ฟผ๏ฟผ
๐พ๐๐๐๐๐๐๐ ๐ฉ๐๐๐๐๐ ๐๐๐๐ ๐๐๐ ๐ณ๐๐๐๐๐ ๐ฉ๐๐ ๐ป๐๐๐๐๐ ๐ซถ๐ผ
This took longer than 6 seconds to read but was worth every second!
In 6 seconds you can kiss someone like you mean it.
In 6 seconds you can hold open a door.
In 6 seconds you can wait for a little straggler to catch up. โIโll wait for you,โ you can even say.
In 6 seconds you can take a deep breath.
In 6 seconds you can let it go. โItโs not worth it,โ you can say.
In 6 seconds you can tuck a note in a lunch box or in a pocket. It takes 2 seconds to draw a heart.
In 6 seconds you can say youโre sorry.
In 6 seconds you can cut yourself some slack.
In 6 seconds you can throw away that picture, that pair of pants, that inner bully that keeps you from loving this day, this you.
In 6 seconds you can feel the sunshine.
In 6 seconds you decide itโs time to stop looking back.
In 6 seconds you can whisper, โItโs gonna be okay,โ to yourself or someone whoโs scared.
I used to sound like a broken record. โI donโt have time,โ Iโd always say.
But then I realized what could happen in a mere 6 seconds.
Itโs enough to make a bad day good โฆ
Itโs enough to bring life back to your weary bones โฆ
Itโs enough to remember what really matters in the midst of so much that doesnโt.
It's enough to change history.
-Rachel Macy Stafford
15/09/2022
In the 80โs Joe and Ben Weider - who co-founded the International Federation of BodyBuilders along side Arnold Schwarzenegger brought gyms into the spot light, in 1996 Operaโs and her trainer Bob Greene published โMaking the Connectionโ and it motivated the America and other international city dwellers into leading more active lifestyles.
Fast forward to our present times and though fitness seems to be more integrated there are still many who have not experienced the amazing benefits of weight lifting. Hereโs a piece from the present celebrity doctor Mark Hyman, MD promotes weight training, he says heโd start lifting when heโs 60 but for full benefits for living your best life lifting can begin as early as in adolescent years. Point is, unless youโre out living in a cottage chopping wood and working the land daily, we all need to lift and itโs never too late to start to reap massive benefits. 3 times a week minimum and for those for ambitious 5-6 times a week can build some serious muscle to offset extra calories to keep our internal health in check plus it promotes awesome energy that go beyond basic living.
Please leave us a message if youโd like some help crafting your personal training and nutritional lifestyle program. ๏ฟผ
๐ฒ๐WhatsApp 92869111
I never liked the gym, but as soon as I turned 60, I realized the importance of weight training.
For one, as we age, our risk of fractures and falling increases due to loss of muscle. But did you know that loss of muscle can also lead to lower s*x hormones, high insulin, abnormal lipids, and more.
No matter what age you are, itโs never too late to start.
Study: https://bjsm.bmj.com/content/56/13/755
๐พ๐๐ ๐๐'๐ ๐๐๐๐
๐๐ ๐๐๐๐ ๐๐๐ ๐๐ ๐๐๐๐๐ ๐๐๐๐ ๐๐๐๐ ๐๐๐
๐ ๐๐๐๐๐๐? So many reasons but if you can only hit the gym at peak times lining up for equiptment could cause you to rest too much and take the needed intensity out of your workout.
Learning how to train intensely with your body weight leaning on your surroundings means even if the gymโs busy youโll still get an awesome workout without ever worrying about if your favorite equipment is busy. Get good at some basics and you can even do most of these in your next quarentine or the parks when the weather gets cooler if you prefer to be outside! ๐ช๐ผโ๏ธ๐ฏ
Our gym was busy on my โTricep dayโ and I wanted to hit my hard in my - these ones Iโve shown did the job perfectly. Give them a spin!
(1) Dips off the bench
(2) Tricep Push-ups
(3) Full body weight dips
(4) Skull Crush Presses ๐๐ต
๐ฒ๐Please send DM or WhatsApp 92869111 to enquire for our personal training services and fees. Weโre entering the last quarter of the year, 12weeks till the Xโmas feasting begins, time to kick it up a notch guys, if not now - WHEN!?
๐ช๐ผ๐ฅ๐ฅ๐บ๐๐๐๐ ๐๐๐๐ ๐๐๐๐๐๐๐๐๐ ๐๐๐๐ 2-3 ๐๐ ๐๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐๐ ๐๐๐ ๐๐ ๐๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐
๐๐๐๐๐๐๐๐ ๐๐๐๐๐๐๐. ๆณไธ่บซ่ๅคๅฒ็ซ้ซๆ๏ผๆณๆ่ตทไธๅๅคง้ปๅฒๅ
ๆๅๆณจๆ๏ผ่จ็ทด่่ๅ่้ ญ่่-ๅๆจฃ้่ฆโผ๏ธ
๐๐๐ผShowing my personal favourite version of the - I use the on my wrists to take the forearms off the moment and show how to enter / exit the exercise smoothly
There are literally a million and one variations to work an exercise and hit a muscle effectively, all comes down to where you are, what you can do and what postural restrictions that may need to be considered. Want to learn which exercises would work best for you to achieve your fitness goals? Iโd like to invite you to come work with me!
Please send DM or WhatsApp 92869111 to enquire for our personal training services and fees. Weโre entering the last quarter of the year, 12weeks till the Xโmas feasting begins, time to kick it up a notch guys, if not now - WHEN!?
29/08/2022
๐ป๐๐๐ ๐๐๐๐ ๐๐ ๐๐๐๐ ๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐ ๐ป๐ฏ๐ฌ ๐ฉ๐ผ๐ต ๐ฐ๐บ ๐ฉ๐จ๐ช๐ฒ!! ้ท้ ญ้ซฎๅgymๆๅฏฆ็จ้ซฎๅโ๐ผ ๐คฉ and was with my daughter sorting school stuff this morning now on my way out itโs Dave lunch heading into to train and meet clients ๐ฏ๐ฅ
I get loads of DMs saying .mays_pt and I get spotted walking through Central but yaโll are too nervous to say hi, hey, just say hi ๐๐ผ We donโt bite and like most people, we also love meeting people face to face ๐
๐ช๐ผ๐ฏ
FOLLOW
23/08/2022
๐ฐ'๐ ๐๐๐ ๐๐๐
๐๐๐ ๐๐๐๐๐๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐ ๐๐๐๐๐๐๐
๐๐ผ้
็ฌฌไธๅฅ่่ฑ็ผ้ก - got my first pair of reading glasses last week๐ค (Now I can twin with Tria ๐ฅฐ)
๐๐ผ ็ดฐไฝฌ ้ซ้ๆ๐
My sonโs towering over me and daughter is catching upโฆlooks like Iโm becoming the shortest one in our group ๐
๐๐ผSpine taken a fall and not looking too happy so Iโll be working on this lotsโฆthose suffering from disc issues, Scoliosis or living with deterioration due to wear and tear and or live with back pain the posts should get more interesting for you - stay tuned.
40โs is a mix of a little regret of not being even more careful with taking care of me, itโs about feeling ok to put (even) more time into self care and accepting that is the only gift that can keep on giving. Iโve most certainly been working hard and playing hard since I had my first job as a part-time ProShop at my gym while studying in highschool but couldโve and shouldโve and wouldโve if Iโd known how things might be difficultโฆah well.
๐ซถ๐ผGood quality life is made possible with as little pain and as much energy as possible.
๐ฅEat well to have energy to train and for clarity of mind.
๐ช๐ผTrain well for strength and vitailty while building up weak points and keeping your physical and spiritual body in check and well balanced.
๐ฑPrioritise your schedule and stay organised and stress free.
๐Above all, remember to only do things that you love and pour your love into everything that you do.
19/08/2022
๐ป๐ ๐๐๐ ๐ด๐๐ ๐๐๐ ๐๐๐๐ ๐๐ ๐ณ๐๐๐ & ๐ป๐๐๐๐๐ ๐๐ ๐ฏ๐๐ ๐๐ ๐๐๐๐ ๐๐ ~ ๐ฏ๐จ๐ท๐ท๐ ๐ฉ๐ฐ๐น๐ป๐ฏ๐ซ๐จ๐ ๐๐ ๐๐๐ ๐ธ๐๐๐๐ ๐๐ ๐๐๐ ๐๐๐๐๐๐๐ฅณ๐๐ฅ๐พโจ
๐ๅชฝๅช๏ผใ้กไฝ ็กๆ๏ผ้กไฝ ็กๆ๏ผ้กไฝ ็ก็พ๏ผ้กไฝ ็ก็บ๏ผ้กไฝ ็ฌๅฃๅธธ้๏ผ้กไฝ ๅฎน้กไพ่๏ผๅชฝๅชฝ็ๆฅๅฟซๆจใใ
Mom, Wishing you a birthday as bright as your smile, as sweet as your love, as fun as your spirit, and as wonderful as you. Happy birthday to the most influential woman in my life, may your special day be just as phenomenal as you are! (Looking forward to celebrating with you at dinner tonight! ๐ฅฐ๐)
days #้ฆๆธฏๆ็ทด #้ฆๆธฏๅฅณๆ็ทด #90ๅนดไปฃๅฅ็พๅฐๅง
๐จ๐
๐
๐ซ๐๐๐
๐บ๐๐๐๐ ๐ป๐ ๐ฉ๐๐๐๐ ๐ป๐๐๐๐๐๐ ๐ท๐๐๐๐๐๐๐.
๐ช๐๐ฌ? Starting the movement from the bottom of the exercise meaning no help from the Stretch Reflex from the bottom range just before the concentric phase back up.
๐๐ข๐ช? By beginning with the pecs fully loaded in the stretched position - each rep starts at the hardest phase of the lift. Itโs more difficult to execute as there is no assistance via pre loading or momentum.
Each life is just you, your muscles and genuine power.
And the pause at the start of each rep gives you time to re-establish your technique. With better movements come greater results.
Want to get stronger? Want to feel more powerful and stable when lifting? Want to carry more weights to grow a stronger whatever it is on your wish list? Join us for some Personal Training sessions.
A few clients have left HK and new slots are available for new clients. Please DM or WhatsApp to get in touch.
๐๐ผ
26/07/2022
๐ป๐๐ ๐๐๐๐ ๐๐๐๐๐ ๐๐๐๐๐
๐๐๐ ๐๐๐๐๐๐๐ ๐๐๐ ๐๐๐
๐๐๐๐ ๐
๐๐๐๐ ๐๐ ๐๐๐๐ ๐๐๐๐๐๐๐๐๐๐.
๐ป๐๐๐๐ ๐๐ ๐๐ "๐๐๐" ๐๐๐๐ ๐ซ๐ถ ๐ช๐ผ๐ฏ๐ฅ
#้ฆๆธฏๅฅ่บซๆ็ทด #ๅข่ #็งไบบๆ็ทด #ๆธ่ฅ้คๅฎ #ๅข่้คๅฎ๐๐ผ
19/07/2022
๐ซ๐๐๐๐๐๐๐๐๐๐ ๐ท๐๐๐ ๐ถ๐ ๐ป๐๐ ๐พ๐๐๐:
If youโre struggling with fat loss understanding these basics will demystify a lot of โmid-beliefsโ and can free your mind to try a different model of how we choose foods.
Also please join us on Instagram for FOOD FOR FITNESS inspiration with lots of free recipe give aways!
๐๐ผ๐๐ผ๐๐ผ
https://www.instagram.com/invites/contact/?
https://youtu.be/TUADs-CK7vI
Fat Fiction - Full Movie - Free Fat Fiction reveals how the United States government relied on questionable evidence to support one of the most damaging public health recommendations in the...
16/07/2022
๐ฐ๐ท๐ฅ๐ถ๐ฅฌ๐ฅฉ๐๐ฒ๐๐๐๐๐ ๐ญ๐๐๐๐
๐น๐๐๐
#๊น์น ๋ณถ์๋ฐฅ (kimchi-bokkeum-bap)
found in can help reduce the negative symptoms of many gastrointestinal disorders, such as and inflammation.
has 3.6 billion CFU probiotics per 1 cup serving and 2.6 billion CFU per ยฝ cup serving and has similar benefits similar to alive
Incorporating healthy microorganisms into your daily meals helps regulate your promote fight and even slow the process. Healthy gut flora boosts making kimchi a great vegetable to add to your MealPrep to maximise for maximum
Check out previous post on how we make our with our ๐ฎ๐๐๐๐๐๐๐๐ ๐ฒ- ๐ญ๐๐๐๐
๐น๐๐๐ ๐บ๐๐๐๐! ๐ฐ๐ท๐ฅ๐ถ๐ฅฌ
15/07/2022
๐บ๐๐๐ ๐๐ ๐๐๐๐
๐ช๐ผ๐๐ฅ to 2018 when and I would do it all again just to get a few more shots of those ๐๐๐๐ never done any professional photos so that might just motivate me because I am getting older and it is getting a little harder to earn that muscle ๐
๐ฌ
Bรกnh trรกng
We love the freshness of edible This form of delicious freshness originated from cuisine, and it makes it oh so easy to enjoy even more veggies in any main course!
wrapper Ingredients and
๐Rice flour, tapioca flour / starch, salt and water
๐ฅ47cals / sheet, 10.3G carbs, 0.17g fats, 0.72g protein
๐ฌ๐๐ผ3 of these innocent wrappers contain roughly the same amount of carbs as 1 - and this is why we do because if one didnโt know better would assume they were innocent โhealthy foodsโ and coz they are seriously tasty and oh so easy to over eat especially with our
Videos (show all)
