REACH By Antony

29/04/2025

POV: Training B&B with me.

12/04/2025

Losing weight doesn’t have to be complicated. It’s the small, everyday habits that add up to big results. Try these 6 simple habits to help you get leaner, feel more energized, and stay on track with your goals!

Start with protein 🥩
🔸 Protein helps you stay full longer and supports muscle growth.
Tip: Aim for 20-30g of protein at each meal.

Eat more fiber 🥦
🔸 Fiber helps keep you full and aids digestion.
Tip: Try to add greens to every meal.

Drink more water 💧
🔸 Skip sugary drinks! Water keeps you hydrated and helps curb cravings. It’s also great for your metabolism.
Tip: Aim for 2-3 liters of water a day.

Plan Your meals, but keep it simple 🗓️
🔸 Meal prep doesn’t need to be complicated. Keep it simple and easy to stick to.
Tip: Pre-cook basics like rice, chicken, or veggies.

Move more throughout the day 🚶‍♂️
🔸 Take the stairs, walk during your lunch break, or stretch while watching TV.
Tip: Aim for 10,000 steps a day, even in smaller chunks.

Don’t be hard on yourself 🍏
🔸 Missing a workout or eating a treat doesn’t mean you’ve failed. Just get back on track tomorrow.
Tip: Focus on making progress, not perfection.

🏅 These habits are helping my clients lose inches, feel more energetic, and build confidence. Small changes really do lead to big results! 💪

Want to make these habits work for you?

📥 DM me, and let’s talk about how we can get you started on the path to success!

09/04/2025

Protein isn’t just for bodybuilders! 🏋️‍♂️

Did you know that protein is essential for everyone, regardless of your fitness goals? Whether you’re trying to lose weight, gain muscle, or simply feel healthier, protein plays a crucial role. 💪 💪

Protein helps you maintain muscle mass, supports your immune system, and keeps you feeling full so you’re less likely to snack between meals. It’s not just for athletes, it’s a key nutrient for anyone wanting to live a healthier life. 👌

Add more protein to your meals like lean meats, eggs, or plant-based options to help you stay energized and feel satisfied throughout the day. 🍗🍒🐟

What’s your go-to source of protein? Let me know! 👇

06/04/2025

Remember when you felt unstoppable? 💥

That version of you, the one with energy, confidence, and strength, is still inside. It’s time to get back to being stronger, healthier, and more confident than ever. 💪

We all go through moments when we feel stuck or off track. But the good news is that getting back to your best starts with small, consistent actions. Whether it’s hitting the 🏋️ gym, making healthier food choices, or simply committing to a better mindset, you can reclaim that unstoppable version of YOU.

Ready to make it happen? Start now, and let’s crush those goals together. 💪

📥 DM me and let’s get started!

04/04/2025

Let’s get straight to it 🤷‍♂️

Getting lean is all about.

Smart.

Personalized coaching.

In my 8 month journey, I lost nearly 24kg while still traveling, enjoying experiences and savoring plenty of good food.

This isn’t about grueling sacrifice.

It’s about a tailored plan that fits your life & body.

Not the other way around.

No App or “ follow my back workout routine” can replace the value of hands on coaching and personalized plan.

If you’re ready to see efficient, lasting change. You could be a message way 🤷‍♂️

Shoot me a message with “Coaching” and I’ll share the details 🎯

03/04/2025

Do you feel drained after work? Struggle with self-doubt? Or maybe your busy schedule leaves no time for things you enjoy? 🤦‍♂️

It’s time to take control and make the changes that will help you feel your best daily. 😉

Here’s how:
👉 It’s time to take a closer look at your routine. Start prioritizing good 💤sleep and fueling your body with the right foods throughout the day. The energy you need starts with the habits you build in and out of the gym. 🏋️

👉 We all experience self-doubt, but it doesn’t have to control your life. Consider working with a coach who can help you break through barriers and build confidence through physical and mental growth. 🧠You’ve got everything it takes to feel unstoppable. 💪

👉 If your schedule is overwhelming, it’s time to set boundaries. Start treating activities that make you happy, whether 🏋️fitness, reading, or creative hobbies as important appointments you can’t miss.

The first step towards reclaiming your joy is taking action. 👌 Start small, and take charge of your WELL-BEING TODAY.

Save this post as a reminder to prioritize yourself today! 🔖

03/04/2025

Rest ≠ Lazy.
It’s strategy 🥥

📍

31/03/2025

How you start your day sets the tone for everything that follows.

If you’ve been struggling with getting up early or staying productive, try these tips to level up your mornings:

🔶 Getting enough sleep is essential for both mental and physical performance. Calculate your ideal bedtime based on the hours of sleep 💤you need, and stick to it even on weekends. A solid night’s rest helps you wake up ready to tackle the day. 🛌

🔶 Place your alarm clock ⏰across the room, so you have no choice but to get out of bed to turn it off. Consider using a light alarm clock simulating sunrise to help you wake up more naturally.

🔶 Plan something to look forward to every morning, whether enjoying a favorite breakfast or squeezing in a quick workout. Having a purpose will drive you to get out of bed with a positive attitude. 🍳💪

The way you wake up determines the way you show up. Start your mornings right and set the tone for a productive day.

What’s your morning routine like? Share below! 👇

28/03/2025

If you’ve been hitting your bicep workouts hard but still aren’t seeing the growth you expect, it could be because of a few key factors. 💪 🤔 Don’t worry though, because I’m here to break down what might be going wrong and how you can fix it.

Here are three reasons your biceps might not be growing:

🔷 Improper form
Stop swinging the weights! Focus on strict form with slow, controlled curls. Try 3-second negatives on your dumbbell curls to really target the biceps. 🏋️‍♂️

🔷 Lack of progression
Sticking to the same weight isn’t enough. Increase the weight or try drop sets and barbell curls to challenge your muscles more. 💥

🔷 Poor nutrition & recovery
Ensure you’re eating enough protein (1g per pound of body weight) and getting quality sleep. Rest is when your muscles grow! 🥩 💤

Bicep growth combines proper technique, progressive overload, and proper recovery. Don’t be afraid to mix up your routine and challenge your muscles. 💪

Need help creating a plan to see real bicep gains?
📥 DM me, and let’s get you on the right track!

25/03/2025

If you’re someone who’s picky about food, reaching your protein targets can feel like a challenge. But you don’t have to eat bland meals or spend hours in the kitchen. 🍽️ 💪

Fueling your body with protein-rich meals that taste great and are simple to prepare is totally possible.

Here’s a high-protein meal plan that’s perfect for picky eaters:

🔸 Breakfast: Overnight oats 🥣with whey protein, peanut butter, and mixed berries.
🔸 Lunch: Chicken🍗 poke bowl with grilled chicken, brown🍚 rice, and edamame.
🔸 Dinner: Beef stir-fry with lean beef, broccoli, and soy sauce. 🥩 🥦
🔸 Snack: Protein smoothie with 🍌banana, peanut butter, and whey protein.

These meals are easy to make, packed with protein, and full of flavor. Simple meals to fuel your body and hit your fitness goals.

What’s your go-to protein meal? Drop it in the comments! 👇

24/03/2025

22/03/2025

💪 Building real confidence comes from pushing your body and mind to new limits.

Every time you break a personal best, lift heavier, or complete a tough workout, you're building strength in your muscles and mindset.

Your confidence doesn’t come from sitting back. It comes from showing up, lifting hard, and putting in the work daily.💥

What’s your next challenge in the gym? 🏋️‍♂️