the.snacky.fitness

Be PATIENT, CONSISTENT, and WORK HARD.

The two photos are roughly 2 years apart, I went from having a complete flat butt, to a baby butt😂

The secret? Eating right(80% of the time) and consistency+progressive overload in your workout. That simple. Yet many people can’t achieve that, because it takes time and dedication and people often fall for bad programming and schemes cuz they want fast results.

Keep on grinding peeps! Anything is possible, if you gave it time and dedication!💯💪🏼

p.s. many “fitspo” or “influencers” had plastic surgery done and will never tell you, they’ll have you believe they’re “natural”, and sell you badly programmed stuff.. think twice before you purchase!

#私人教練 #健身教練 #香港健身教練 #香港私人教練 #香港女健身 #肌肉訓練 #增肌 #健身女孩 #健身貼士 #蜜桃臀 #恆心與堅持 #睜大眼不要被騙 #不要兩天捕魚五天曬網

𝙃𝙖𝙥𝙥𝙮 𝙄𝙣𝙩𝙚𝙧𝙣𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙒𝙤𝙢𝙚𝙣’𝙨 𝘿𝙖𝙮!

May you remember that you’re strong no matter what people say;

May you remember to love yourself just a bit more than yesterday;

May you see the unique beauty and power you have inside of you;

May you be as fierce as kitty and tackle everyday with confidence;

May you believe in yourself and give yourself more credit for every little achievement;

May you enjoy every little good thing happen in your life;

May you remember to be grateful of what you have;

May you be whoever you wanna be and be proud of yourself!

And finally I wanna say, do what makes YOU happy, be mindful of your actions, and STAY POSITIVE!

@ Home Sweet Home

Finally reunited with my love😚😂
The gym has finally reopened a few days ago, and I’ve been feeling giddy and pumped ever since!
I’ve been making good progress so far😎 hope you guys are doing well too! Please comment down below and let me know how your training has been :)

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終於跟我的愛人團圓了❤️
健身房終於在幾天前重新開門了🎉 我已經連續好幾天都超興奮的😂
到目前為止我訓練的很順利，希望大家不管是健身還是瑜珈還是其他都是練得很順利～
留言告訴我你們訓練的進度如何吧！

#私人教練 #健身教練 #香港健身教練 #香港私人教練 #香港女健身 #肌肉訓練 #增肌 #健身女孩 #健身貼士 #台灣人在香港 #台灣健身教練

Nothing inspirational to say here. Just wanna say hi👋🏻 to you all and hope you guys are ready for a great week ahead❤️

Also, any plans for CNY? Mine is to hopefully catch up on some sleep😂
Please leave a comment down below and let me know what are your plans!

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沒有什麼特別要說的只是想跟大家say hi👋🏻 希望大家準備好迎接很棒的一周❤️

順帶一提，大家農曆新年有什麼計畫嗎？我個人是希望可以睡多一點😂
留言告訴我你們有什麼特別的計畫！

#私人教練 #健身教練 #香港健身教練 #香港私人教練 #香港女健身 #肌肉訓練 #增肌 #健身女孩 #健身貼士

Mindset Monday!
Let’s talk about “COMPETITION”

I’ll admit I’m guilty of comparing myself with other people in the gym from time to time. I’m a very competitive person when it comes to sports and it has been good and bad for me mentally.

When I see other people being able to lift heavier than I do and have better forms, I get upset with myself and it stresses me out sometimes. I wanna eat even cleaner, train twice a day, do more cardio, basically doing too much.

I’ve been training 5-6x a week, for the past 2 years. The more time I spend at the gym the more I realize, there’s always gonna be someone better than you. Secretly having this dumb competition in my mind is pretty much pointless. The gym humbles you and teaches you to keep your head down and keep working.

And then you’ll start to realize, this “competition” fe**sh is stupid, and the only person you wanna beat is YOURSELF. Do it at your own pace, set a goal, and work on that. Not trying to catch up with someone and accidentally hurt yourself along the way cuz you’re rushing.

Stay focused and keep on working! Nothing feels better than beating YOUR OWN record💪🏼🌟🌟

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禮拜一快樂！
今天來聊聊健身心態。
「競爭」

我先說，我偶爾還是會掉進這個心態陷阱，忍不住在健身房偷偷跟別人比較自己。在運動這塊，我是一個競爭心很強的人。

看到別人舉的比我重，姿勢比我標準的時候，我會對自己很生氣，開始給自己壓力。我想要吃的更健康，練的更多，做更多心肺，基本上做太多就對了。

過去兩年我一週練5-6次，我待在健身房的時間越多，我越發現，總是有一個人比妳厲害。在心裡自己上演小劇場在那邊比較競爭根本沒意義。健身房讓我變得更謙卑，更提醒自己要低頭努力，保持訓練的一致性。

然後你會發現，這個競爭心態很沒有意義因為根本沒人在乎。你唯一要超越的人就是你自己。設定一個目標，朝那個目標前進，不要因為為了追上別人而不小心受傷。

保持自己的專注力，持續練習，最爽的感覺就是打破自己的紀錄！💪🏼🌟🌟

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Merry Christmas people❤️ I’m very blessed and grateful to have my kitty angel and Alex with me this year😍 the whole pandemic isn’t making it easy for anyone, and we’re all forced to stay at home more than ever.. however I’m not complaining! staying at home with these two was fun and we didn’t wanna kill each other at all(maybe the cat wanted to kill us🤣) I’m staying positive and hope we all get to go back to our normal daily routine next year!🤞🏼 聖誕快樂大家！🎄今年我真的很感恩有我的愛貓跟Alex陪著我😍整個疫情把全世界的人的生活都打亂了，尤其是突然間我們比平常在家的時間多了非常多。
還好我們暫時都還沒有想要殺了彼此🤣(可能貓貓有想要殺了我們😂）
保持正面跟樂觀的態度，希望明年大家很快可以回到以前正常的生活軌🤞🏼

#聖誕快樂 #健身房拜託不要再關了 #保持樂觀 #貓貓非常不配合拍照😂 @ Kennedy Town, Hong Kong

𝘼𝙍𝙀 𝘾𝘼𝙍𝘽𝙎 𝘽𝘼𝘿 𝙁𝙊𝙍 𝙔𝙊𝙐??
NO!!! 𝐁𝐔𝐓 only if you eat the right kind of carbs.
To put it simply, carbs are your source of energy, and if you don’t eat enough of them, your muscles won’t have the nutrition to grow. Protein & carbs are equally important when it comes to muscle growth.

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I’ve been experimenting, eating more carbs everyday than before, and let me tell you, the results are quite visible! You can see on the most left picture, I’m leaner but also smaller(I barely touches carb during that period of time), and on the middle and most right pictures, I’m definitely bigger and feeling stronger too.

Aside from definitely getting bigger🙈😂(which is what I want), I also felt that my muscles recover faster and are getting stronger slowly.
What we need to bare in mind is to consume HEALTHY carbs. Please don’t start chowing down on those free Olive Garden breadsticks😂

⭕️Healthy carbs➡️ for me I like sweet potatoes🍠, potatoes🥔, brown rice🍘, whole grain bread🍞, and bananas🍌.

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The point to take away here is don’t be scared of (healthy) carbs.
Everyone has different goals, but if your goal is to get bigger and stronger, it’s essential that you consume enough of them.

Please leave a comment down below and let me know what’s your favorite form of carbs❤️😊 .snacky.fitness

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澱粉是好還是壞？？
澱粉對肌肉的建立很重要喔！
當然我這邊指的是健康的澱粉✔️
簡單來說，澱粉就是能量的來源，當攝取不足時，肌肉就沒有足夠的養分長大。
在肌肉增長這部分來說，蛋白質跟澱粉一樣重要喔！

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我最近開始實驗，每天都吃比較多的澱粉，發現真的有蠻大的不同！照片上最左邊我是比較精瘦跟小隻一點(那時候幾乎都不碰澱粉)，中間跟最右邊是我開始每天都吃比較多的澱粉，看起來也更壯碩。

除了外觀上更的大隻😂🙈(我個人喜歡這樣），肌肉復原的速度也比較快比較不容易累，重訓的重量也有一直慢慢往上。
這邊需要注意的是，我們吃進去的是健康的澱粉來源，拜託不要一看到這篇文章就去大吃滷肉飯或冰火菠蘿油😂

⭕️健康的澱粉來源➡️ 我個人喜歡地瓜🍠，馬鈴薯🥔，五穀飯🍘，雜糧麵包🍞，香蕉🍌

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總結來說，不要怕吃(健康的)澱粉。
當然每個人目標不一樣，但如果你的目標是變的更壯更大隻，澱粉是好朋友不是敵人！

大家喜歡吃什麼樣的澱粉呢？請在下面留言告訴我❤️😊

snacky.fitness
strongwoman #私人教練 #健身教練 #香港健身教練 #香港私人教練 #香港女健身 #肌肉訓練 #增肌 #健身女孩 #健身貼士 #大隻女孩 #重量訓練

Let’s talk about *𝘿𝙚𝙡𝙤𝙖𝙙 𝙒𝙚𝙚𝙠*. What’s that?!
✴️
Have you ever had this feeling where you’re not enjoying your training anymore? Or you’re getting sick a lot all of a sudden? Perhaps not sleeping well and lost your appetite?
Well, these are all part of the signs of overtraining, and your body’s telling you to slow down and have a bit more rest. It’s telling you you need a break physically and mentally.
I haven’t had a deload week for ages, and it’s been long overdue tbh😅
I’ve been feeling extra tired lately and not feeling as excited about going to the gym so I know it’s time to take it easy for a week.
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❓So what should you do during a deload week?
Basically you need to take it easy at the gym. You can still do what you do normally but you reduce the volume. So, for example, instead of doing squats @80%⏺8 reps⏺5 sets, you can do squats @40%-50%⏺8-10 reps⏺5 sets. You can also focus on working on your mobility and flexibility, or do some light cardio, such as walking or cycling. The key here is 𝐋𝐄𝐒𝐒 𝐕𝐎𝐋𝐔𝐌𝐄.
✴️
Having a deload week won’t stop you from making progress: if anything, it recharges your body and mind, so you can focus on your goals. Fitness is a journey, and it can be a LONG one, so make sure you take a rest when it’s needed!
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今天我們來討論「減量周」！什麼是減量周啊？
✴️
大家有突然覺得對訓練的熱忱降低的時候嗎？或是突然變得容易生病？又或是晚上睡不好，食慾也下降？
這些其實都是過度訓練的症狀之一喔！你的身心靈都在告訴你「我需要休息！」
其實我自己已經很久沒有做減量周了，最近有覺得比較容易累，然後一想到要重訓就覺得有點懶。這就是我的身體在告訴我「要休息一下了喔」。
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❓所以減量周到底要幹嘛呢？簡單來說就是要比較「放鬆的」訓練。你還是可以照平常的課表在練，但減輕你用的重量。
舉例來說，如果平常你做深蹲是用80%⏺8下⏺5組，減量周可以將重量減輕到40%-50%⏺8-10下⏺5組。你也可以訓練一下自己的活動度跟柔軟度，或是輕度的有氧運動，例如走路跟騎腳踏車。
這裡的關鍵是「少量」。
✴️
減量周並不會影響你的訓練，其實適量的做減量周更能讓你的身心好好的充電，讓你可以更專注的實踐你的目標。
健身是一個很長的旅程，記得適時放慢腳步才能走的更久更遠喔！
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#私人教練 #健身教練 #香港健身教練 #香港私人教練 #香港女健身 #肌肉訓練 #增肌 #健身女孩 #健身貼士 #減量周 #減量 #休息是為了走更長遠的路