One thing I’ve noticed in here is that a lot of people want to get stronger and build muscle… but feel like they’re guessing in the gym. Random workouts. Random exercises. Trying to copy what they see online. So I decided to build something for this group. I just finished putting together a full STRENGTH BLUEPRINT training course that walks you through how to train properly without overcomplicating things. Inside it I cover things like: ⭐️ The foundations of strength training ⭐️ The main movement patterns you should know ⭐️ 3 complete workout programs depending on how many days you train ⭐️ How to build your own programs later ⭐️ And a full exercise library you can reference anytime I also included a section explaining the science behind muscle building in a way that actually makes sense. The idea is that once you go through this, you should never feel like you’re guessing what to do in the gym again. I’m offering it to the first 30 members here for $27 lifetime access. I love rewarding action takers! 🫡 No subscription. Just a resource you can use whenever you want. 🚨 The course fee will be bumped to $49 after the first 30. If you’re interested, comment STRONG below and I’ll send you the details. And if you’re not someone focused on strength training right now, no worries — the regular content in here isn’t changing. Just wanted to make this available for those who want it 👊

Macros (per serving | 1 of 8): 420 calories | 40g protein | 38g carbs | 14g fat | 4–5g fiber High protein Alfredo but make it elevated 😮‍🔥 This one right here… creamy, comforting, and STILL fits your goals. The sun-dried tomatoes + spinach combo takes it to another level without making it complicated. This is how we stay consistent… meals that actually hit so you’re not tempted to go off track later 💪 🛒 Ingredients: - 4 chicken breasts - Barilla Protein Pasta (14 oz) - 4 cloves garlic - 1/2 onion - Shiitake mushrooms - Spinach - Sun-dried tomatoes - 1 jar Alfredo sauce - Parmesan cheese 👩‍🍳 Directions: 1. Cook chicken - Air fry at 375°F for 14–16 min (flip halfway). Let rest, then slice. 2. Cook pasta - boil pasta according to package. Reserve ½ cup pasta water. 3. Make sauce - Sauté garlic, onion, and mushrooms. Add sun-dried tomatoes. Pour in Alfredo sauce and let simmer. 4. Add spinach - stir in spinach until wilted. 5. Combine - Add pasta + chicken. Mix well. Add pasta water if needed for creaminess. 6. Finish Top with parmesan and serve 🔥

I'm in Singapore! Not for Hyrox 😂 but I saw at least 3 people arriving for HyroxSG with their rucksacks 😁 But I'm here for the weekend for PondPhuwin FanCon 😁 been waiting 3 months for this weekend ❤️ I have a time blocked off for a workout, and will be expecting a lot of walking over the next 3 days 😁 so excited for an adventure!

If you’re looking for a refreshing, natural drink to add to your fitness routine, let me introduce you to ʻOtai, a traditional Tongan fruit drink that’s both delicious and hydrating. What’s in ʻOtai? Typically made with fresh watermelon (or sometimes mango or pineapple), coconut milk, shredded coconut, and a touch of sweetness, ʻOtai is served ice-cold and packed with tropical flavor. Why it’s great for fitness: ✅ Hydrating: Watermelon has high water content—great for rehydrating after workouts. ✅ Natural energy: Fruit provides quick carbs to help replenish energy stores. ✅ Electrolytes: Coconut adds minerals that support recovery. ✅ Customizable: You can easily make a lighter version with less sugar or diluted coconut milk. Simple fitness-friendly version: - Fresh watermelon (finely grated) - Light coconut milk (or coconut water for fewer calories) - Unsweetened shredded coconut - Ice - Optional: small drizzle of honey if you want a touch of sweetness (Tongans normally don’t use honey but you can if you prefer to 🤗) It’s refreshing, satisfying, and feels like a tropical reward after a tough workout. If you’re tired of plain water or sports drinks, ʻOtai might be a fun and healthy way to mix things up! Anyone else here tried ʻOtai before? 🌴

Today I went crazy on Fun foods. I don’t know if it’s because it’s getting to be that time of the month or what but. Started with some cup ramen. With a big tuna salad with lots of veggies. Then I ate a krispy kream donut 🍩 190 calories Then I ate a mochi from village Taiwan for 55 calories. With the dinner I am planning to have it took me up to 1521 calories. I normally try and stay under 1500. Then my husband said he wanted to go see a movie and we have a ticket that comes with popcorn and a drink. So I added 1/2 of a regular / medium bag of popcorn 🍿 to my calories for a total of 1816 calories. My maintenance is 1900! So I’m still under that and I still haven’t eaten the popcorn or the dinner yet. I may not eat all that popcorn maybe I’ll just have 1/4. Maybe I won’t be hungry for my dinner. I don’t know what I’m doing !!