Coached by D

16/12/2024

Who’s ridden with me? Good times… 💪🏼🔥🚲 💦

29/09/2024

07/12/2023

Damn, we taught him the basics during Covid on the resistance bands and did a couple months with him at our clubhouse…would you look at him now??? Kids do grow so fast, 17yrs and have to say, as a coach am impressed with the development 😎🩵

Keep up the good work Satya, we’re all so proud of everything you pour your heart into and work so hard for💪🏼⚡️💯 Training smart AND hard🔥🔥🔥

.yhkcc .kate

30/11/2022

𝑰𝒏 𝒂𝒕𝒉𝒍𝒆𝒕𝒆𝒔 𝒐𝒇𝒕𝒆𝒏 𝒄𝒐𝒎𝒆 𝒊𝒏 2 𝑺𝒊𝒛𝒆𝒔 💪🏼😎

💪🏼🔥𝐎𝐧 𝐒𝐞𝐚𝐬𝐨𝐧: 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 I’ve produced form the hard lifting all year round.

💪🏼🤩𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐒𝐞𝐚𝐬𝐨𝐧 / 𝐎𝐟𝐟 𝐒𝐞𝐚𝐬𝐨𝐧: 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 “lifting and recovery fuel” 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 it’s water then there are those like myself where it almost feels like I have some “puffer-fish DNA” I just blow up - anywhere between 3-5kgs over night if I have more than my base requirement 💁🏻‍♀️ I instantly feel stronger and can push bigger weights, I’m 💯 fine sitting 10-15kgs heavier most of the year round. 💪🏼🔥

𝟭𝟬 𝗢𝗖𝗧 𝟮𝟬𝟮𝟮 we started our 𝟰𝘁𝗵 𝗾𝘂𝗮𝗿𝘁𝗲𝗿 “𝑷𝒓𝒆 𝑿'𝒎𝒂𝒔 𝑺𝒉𝒓𝒆𝒅” at 𝟗𝟐.𝟐𝐤𝐠𝐬 close to 𝟑𝟎% 𝐁𝐅 and in 𝐰𝐞𝐞𝐤 𝟖 I’ve hit my first target of -10kgs. Another 2-3weeks till we enjoy on our well deserved break, let’s see where the next few weeks can take me before our holiday 🇹🇭🐘🌊☀️🏄🏼‍♂️💆🏻‍♀️🏝️⛱️👙🤙🏼💖

𝐁𝐞𝐭𝐰𝐞𝐞𝐧 𝐭𝐡𝐞𝐬𝐞 𝐩𝐡𝐨𝐭𝐨𝐬 𝐚𝐫𝐞 5KG 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞 👇🏼
👊🏼Left in 2018, 38yr, 16% BF @ 76.6kgs / 168.5lbs
👊🏼Right 2 days ago, 42yr, 19% BF @ 82.9kgs / 182lbs

Training schedule was kept the same 5-6days lifting / week. I’ve 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 “re-feed” on .mays_pt birthday weekend🥳 November is tough as it’s also my son’s 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 “fat” - 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.

Wouldn’t you want to know how to eat to meet 𝒚𝒐𝒖𝒓 𝒐𝒘𝒏 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 💪🏼🔥💯

22/11/2022

to the end of our 4th quarter prep in 2019…lost so much with interruptions from Covid gym lockdowns these past 2 yrs but been enjoying the game of “Me vs Me” slowing catching back up 💪🏼🔥

My have never been about “staying lean” 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 I’ve 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 it’s time to see what’s we’ve worked for year round, a is necessary to bring out the details for inspection 👨🏼‍🔧

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]]

22/10/2022

𝑻𝒉𝒊𝒔 𝒊𝒔 𝒘𝒉𝒂𝒕 𝙁𝘼𝙏𝙇𝙊𝙎𝙎 𝒍𝒐𝒐𝒌𝒔 𝒍𝒊𝒌𝒆 𝒐𝒏 𝒐𝒖𝒓 𝙈𝙖𝙘𝙧𝙤𝙨 𝙇𝙞𝙛𝙚𝙨𝙩𝙮𝙡𝙚 𝙉𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙋𝙡𝙖𝙣 🔥⚡️🏆

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 “final cut” 2022.

We’ve planned a 10week cut and I’ve decided to share with you as much detail as I have time to record to post on social media💪🏼👊🏼🏆

Why? It’s 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. 

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)

I’m 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 “off season weight is part of the journey” we have FATLOSS down to a science through precision macros meal plans. Even under our roof with 5 “eaters” and 3 “preppers” 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 I’ve decided to
share my ”cut phase” publicly not due to anything other than I am always completely consumed with focus on nailing my prep I just don’t 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 I’ve set up in-depth chats with a few clients who are embarking on their ”eating properly education” 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 doesn’t 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 I’ve opened invitation to those who want to learn how to crack their own fatloss code to join me.

I’d like to call these “fatloss experiences” 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 let’s face it if you love food you’re not going to be eating like a bird for the rest of your life😂 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 won’t 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 “happy weight” 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.

I am aiming to drop to 80kgs by the end of Nov, in the next few posts I’ll share more from tips for cooking, and through unedited, real video updates share how the “prep” affects not only the numbers on the scale but how the body looks as we begin to “shed fat”. I’m all about flavor so I’m going to stop posting more on how are I cook to optimise macro nutrients to support continued fat loss as well as great energy for training and recovery.

For enquiries to join our private Lifestyle program, please PM and schedule a call.

It’s 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 won’t even feel like you’re “on a diet”! 💪🏼🤩8 weekends left till our X’mas holidays in Thailand, it’s GO TIME!! 

23/09/2022

𝑾𝒆𝒍𝒍𝒏𝒆𝒔𝒔 𝑩𝒆𝒈𝒊𝒏𝒔 𝒘𝒊𝒕𝒉 𝒕𝒉𝒆 𝑳𝒊𝒕𝒕𝒍𝒆 𝑩𝒊𝒈 𝑻𝒉𝒊𝒏𝒈𝒔 🫶🏼

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. “I’ll wait for you,” you can even say.

In 6 seconds you can take a deep breath.
In 6 seconds you can let it go. “It’s not worth it,” 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 you’re 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 it’s time to stop looking back.
In 6 seconds you can whisper, “It’s gonna be okay,” to yourself or someone who’s scared.

I used to sound like a broken record. “I don’t have time,” I’d always say.
But then I realized what could happen in a mere 6 seconds.

It’s enough to make a bad day good …
It’s enough to bring life back to your weary bones …
It’s enough to remember what really matters in the midst of so much that doesn’t.

It's enough to change history.

-Rachel Macy Stafford

15/09/2022

In the 80’s Joe and Ben Weider - who co-founded the International Federation of BodyBuilders along side Arnold Schwarzenegger brought gyms into the spot light, in 1996 Opera’s and her trainer Bob Greene published “Making the Connection” 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. Here’s a piece from the present celebrity doctor Mark Hyman, MD promotes weight training, he says he’d start lifting when he’s 60 but for full benefits for living your best life lifting can begin as early as in adolescent years. Point is, unless you’re out living in a cottage chopping wood and working the land daily, we all need to lift and it’s 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 you’d like some help crafting your personal training and nutritional lifestyle program. 
📲🌏WhatsApp 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, it’s never too late to start.

Study: https://bjsm.bmj.com/content/56/13/755

29/08/2022

𝑾𝒉𝒚 𝒊𝒕'𝒔 𝒈𝒐𝒐𝒅 𝒕𝒐 𝒌𝒏𝒐𝒘 𝒉𝒐𝒘 𝒕𝒐 𝒕𝒓𝒂𝒊𝒏 𝒘𝒊𝒕𝒉 𝒚𝒐𝒖𝒓 𝒃𝒐𝒅𝒚 𝒘𝒆𝒊𝒈𝒉𝒕? 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 gym’s busy you’ll 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! 💪🏼☀️💯

Our gym was busy on my “Tricep day” and I wanted to hit my hard in my - these ones I’ve 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 💀😵

📲🌏Please send DM or WhatsApp 92869111 to enquire for our personal training services and fees. We’re entering the last quarter of the year, 12weeks till the X’mas feasting begins, time to kick it up a notch guys, if not now - WHEN!?

29/08/2022

💪🏼🔥💥𝑺𝒕𝒂𝒄𝒌 𝒚𝒐𝒖𝒓 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆𝒔 𝒘𝒊𝒕𝒉 2-3 𝒐𝒇 𝒚𝒐𝒖𝒓𝒇𝒂𝒗 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆𝒔 𝒇𝒐𝒓 𝒂𝒏 𝒂𝒘𝒆𝒔𝒐𝒎𝒆 𝒕𝒂𝒓𝒈𝒆𝒕𝒆𝒅 𝒕𝒓𝒂𝒊𝒏𝒊𝒏𝒈 𝒔𝒆𝒔𝒔𝒊𝒐𝒏. 想上身肉多啲立體感，想望起上嚟大隻啲嘅朋友注意，訓練背肌同膊頭肌肉-同樣重要‼️

👀👉🏼Showing 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? I’d like to invite you to come work with me!

Please send DM or WhatsApp 92869111 to enquire for our personal training services and fees. We’re entering the last quarter of the year, 12weeks till the X’mas feasting begins, time to kick it up a notch guys, if not now - WHEN!?

29/08/2022

𝑻𝒐𝒐𝒌 𝒂𝒈𝒆𝒔 𝒕𝒐 𝒈𝒓𝒐𝒘 𝒎𝒚 𝒉𝒂𝒊𝒓 𝒐𝒖𝒕 𝒃𝒖𝒕 𝑻𝑯𝑬 𝑩𝑼𝑵 𝑰𝑺 𝑩𝑨𝑪𝑲!! 長頭髮做gym最實用髮型✌🏼 🤩 and was with my daughter sorting school stuff this morning now on my way out it’s Dave lunch heading into to train and meet clients 💯🔥

I get loads of DMs saying .mays_pt and I get spotted walking through Central but ya’ll are too nervous to say hi, hey, just say hi 👋🏼 We don’t bite and like most people, we also love meeting people face to face 😅💪🏼💯

FOLLOW

23/08/2022

𝑰'𝒎 𝒏𝒐𝒕 𝒐𝒍𝒅 𝒃𝒖𝒕 𝒂𝒑𝒑𝒂𝒓𝒆𝒏𝒕𝒍𝒚 𝒏𝒐𝒕 𝒚𝒐𝒖𝒏𝒈 𝒆𝒊𝒕𝒉𝒆𝒓😅
👉🏼配第一套老花眼鏡 - got my first pair of reading glasses last week🤓 (Now I can twin with Tria 🥰)
👉🏼 細佬 高過我😅My son’s towering over me and daughter is catching up…looks like I’m becoming the shortest one in our group 😊
👉🏼Spine taken a fall and not looking too happy so I’ll be working on this lots…those 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.

40’s is a mix of a little regret of not being even more careful with taking care of me, it’s about feeling ok to put (even) more time into self care and accepting that is the only gift that can keep on giving. I’ve 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 could’ve and should’ve and would’ve if I’d known how things might be difficult…ah well.

🫶🏼Good quality life is made possible with as little pain and as much energy as possible.
🔥Eat well to have energy to train and for clarity of mind.
💪🏼Train well for strength and vitailty while building up weak points and keeping your physical and spiritual body in check and well balanced.
📱Prioritise your schedule and stay organised and stress free.
💖Above all, remember to only do things that you love and pour your love into everything that you do.