My “worthy” sweater finally came in and of course I had to take a few pics 😂 Take one, take two, take three… okay, maybe four🫣 All my kids are at school or work and nobody was around to take my picture, so I had to do it myself. But I mean… look at this cool-ass sweater! 😏 Thanks Coach @Darren Liu will be rocking it to football practice tonight 😁

Who here is trying to achieve their leanest and strongest physique without being so damn miserable in the process? 🥳 I want to give you the tea: - Why 3 workouts a week can be enough to build a lean, muscular body. - The nutrition priorities I focus on when the goal is losing fat without losing muscle. - And why trying to burn more calories through exercise is usually a pretty bad strategy for fat loss. Basically, if you're busy and feel like getting in shape requires WAY more time than you actually have... Watch this new video I dropped before adding another workout to your week 😂 Comment LEAN below and I'll DM you the video 👇

Since I sent a gratitude post. I'm going to take a moment to express gratitude for a few things today. You can follow suit if you want! I am grateful for: - My home being safe from the current floods in Bangkok. Literally 700m from my house the roads have been under water for 3 days now. Thousands of cars and motobikes vacated in ruins. Street food vendors destroyed. Houses destroyed. Dreams shattered as well, I'm sure. I still get to go outside, run, workout, eat what I want. Super grateful for that. - Healthy legs to finally hit 40km of running this week - Being able to choose the foods I want to nourish myself to recovery after the km's - Having the CHOICE of how many calories to eat - Being able to nap with my toddler instead of being away at work - Waking up to wonderful messages from you guys and strangers about well fitness is going Feel free to share things you're grateful for. I find that it can completely change your mindset and turn your thinking from downsides to upsides. Really fast.

Hello my BBB family, It’s been almost three months since I last logged on. During this time, I continued my travels to the Netherlands, Belgium, France, Spain and Portugal. I also took some time to live in the moment, away from social media for a while. I enjoyed catching up on reading, crocheting and having quiet, self-reflecting time. It was great! I recall mentioning in my last post of all the indulgence during my travels and the resulting weight gain of +6kg. Despite the increase, I noticed a positive change: my lean muscle mass rose by +5kg, while my body fat increased by +1.2% compared to my end-April body fat before the trip. This made me feel bulkier than before, which I didn’t want, but it was an experiment to better understand my body. Initially, I tried to reduce my weight in June, but it was challenging because my food intake was at a slow calories deficit. After three months of minimal gym workouts, I finally returned to the gym. I’m glad my body fat and muscle mass remained stable. The travel and campsite activities contributed to this. Setting up tent, unloading and loading heavy items into the car, and carrying twice the weight of six 1.5-litre bottles from the supermarkets were all forms of exercise. Plus, I tracked my steps. After all the travels, I returned home and resumed my routine. I decided to embark on a 30-day boring diet to experiment with how my body could transform. I ate broccoli, carrots, potatoes, and chicken for three meals a day to rewire my brain and curb cravings. This was a challenge, especially on the first three days, as I struggled to find sustainable ways to cook these ingredients for the next four weeks. I tried rosti with chicken and steamed broccoli, but it was unpleasant. I switched to soup for two days, which was also a lot of work and hassle. So, I decided to make a homemade mashed potato with herbs and spices, roasted chicken breast with stir-fried broccoli and carrots, and oyster sauce. It turned out to be my favourite, and I can imagine myself eating the same meal for four weeks.

The mister and I took a quick break today to run to UPS. As we were walking outside in our neighborhood, we saw an elderly man hanging onto his car door handle for dear life. We didn’t know what had happened at first, but he had fallen and had scrapes on his back, knees, and arms. I immediately ran over and asked, “Do you need help? Do you want me to call 911?” He told me he had fallen and wanted help getting back up. I told him, “Let’s wait. I don’t want to get you up yet. Are you in any pain?” But he was very adamant that he wanted to stand. The mister tried to help him up, but the man was simply too weak. At that point, my gut instinct told me he needed professional medical help. I told him, “I’m going to call 911 so we can get you the medical attention you need.” I called, and help came very quickly. But when you’re standing there during an emergency, even one minute feels like an eternity. I stayed with him in the hot sun, sweating like crazy, because I just wanted to make sure he was okay. Some of our neighbors came over too and kindly brought him a towel so he could lie on that instead of directly on the hot concrete while we waited for the paramedics. I later found out that our neighbor is also battling cancer. 💔 My prayers are with him, and I’m so thankful we happened to walk outside when we did. This experience was such an important reminder: Please check on your elderly family members, friends, and neighbors during extreme heat. Make sure they are staying hydrated, keeping cool, and not spending too much time outside alone. Heat exhaustion and dehydration can become serious very quickly. And if something doesn’t feel right, trust your instincts and get professional help. Today reminded me that sometimes simply being present, paying attention, and caring for the people around us can make a difference. ❤️🙏 Please keep my neighbor in your prayers.