Coached by D

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

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 💪🏼🔥💯

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]]

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

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

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 😅💪🏼💯

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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.