Joy Chua Fitness

"Just pass me my Estrogel, and we'll both get out of this together."

Why fibre?

🍊 For weight loss, think "What can I eat MORE of?" Not less of.

𝗔 𝗳𝗶𝗯𝗿𝗲- 𝗿𝗶𝗰𝗵 𝗱𝗶𝗲𝘁 𝗸𝗲𝗲𝗽𝘀 𝘆𝗼𝘂 𝗳𝘂𝗹𝗹 𝗹𝗼𝗻𝗴𝗲𝗿, 𝘄𝗵𝗶𝗰𝗵 𝗶𝘀 𝗵𝗲𝗹𝗽𝗳𝘂𝗹 𝗶𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹𝗹𝗶𝗻𝗴 𝘀𝘂𝗴𝗮𝗿 𝗰𝗿𝗮𝘃𝗶𝗻𝗴𝘀 𝗮𝗻𝗱 𝗵𝗲𝗹𝗽𝘀 𝗶𝗻 𝗺𝗮𝗸𝗶𝗻𝗴 𝗯𝗲𝘁𝘁𝗲𝗿 𝗳𝗼𝗼𝗱 𝗰𝗵𝗼𝗶𝗰𝗲𝘀.

🍒 For women, we're looking at around 25g of fibre /day.

🍓 I like throwing sprouts into my foods. Other sources include nuts, seeds, fruits and veg.

🍌 Are you feeling frustrated at your weight creep and the old diet methods of your 20s aren't working?
🔜 Drop me a DM.

In a healthy pregnancy, functional squats actually strengthen your PF.

The "weakness" people worry about is usually due to poor breathing mechanics.

👍 Focus on exhaling as you stand up out of the "hole".

‼️Most importantly, always listen to your body.

❓️𝙋𝙧𝙚𝙜𝙣𝙖𝙣𝙩 𝙖𝙣𝙙 𝙣𝙤𝙩 𝙨𝙪𝙧𝙚 𝙬𝙝𝙚𝙧𝙚 𝙩𝙤 𝙨𝙩𝙖𝙧𝙩? 𝘿𝙧𝙤𝙥 𝙢𝙚 𝙖 𝘿𝙈.

Let's face it. Pull ups are a badass move, especially for women

♦️No sergeant in the Army forced us to train them. We weren't in NS.

♦️Genetically, our ratio of upper body to lower body muscles is less than men ( women have stronger lower body).

♦️ It's an outward representation of inward discipline, consistency, and mental strength. It can't be done overnight.

Once again, we didn't 𝘩𝘢𝘷𝘦 to. We 𝙘𝙝𝙤𝙨𝙚 to.

On this note, congratulations on progressing on your pull up. You earned it. Week in. Week out.

𝙒𝙖𝙣𝙩 𝙩𝙤 𝙜𝙚𝙩 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙛𝙞𝙧𝙨𝙩 𝙥𝙪𝙡𝙡 𝙪𝙥? HMU.

Working alongside for post- surgery leg strengthening for this client.

Introduced the squat sit variation after a few weeks in of physio work.

𝘈𝘳𝘦 𝘺𝘰𝘶 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘴𝘦𝘦 𝘸𝘩𝘪𝘤𝘩 𝘴𝘲𝘶𝘢𝘵 𝘭𝘰𝘰𝘬𝘴, 𝘢𝘯𝘥 𝘮𝘰𝘴𝘵 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵𝘭𝘺, 𝘍𝘌𝘌𝘓𝘚 𝘣𝘦𝘵𝘵𝘦𝘳?

➡️ Client reports low back pain in the faulty variation.

❗️May not make much of a difference at this low load, but chronc suboptimal position of joints under high load could lead to problems down the road.