Sharing what keeps me consistent without overthinking it. I anchor every meal with protein first, then build around it. 🏋️‍♀️ Pre-workout breakfast: - Rice cakes + honey - ½ protein shake 🍳 Breakfast (weekday rotation): - 1 whole egg + 200g egg whites - ~60g beef bacon - Low carb wheat Mission Tortilla - Greek yogurt (170g) + blueberries + Thai bananas - Rotisserie chicken breast burrito - OR 1 egg + 200g egg whites + chicken sausage (steamed) ☕ Weekend breakfast: - Doppio from Starbucks - Vanilla Fairlife Elite protein shake 🥗 Lunch: - Grilled chicken + veggies (sometimes rice) - Rotisserie chicken quesadilla - Chicken skewers + veggies - Salmon patty + veggies - Tuna salad 🍽️ Dinner: - Thai kaprow bison & turkey - Grilled chicken thighs boneless and skinless - Grilled ribeye beef - Tilapia + veggies or rice - Salmon + veggies or rice 🎉 Weekends = social & flexible: - Hamburger (Preferably Charbroil Places) - Shabuya - Sushi - Taco truck 🌮 protein style (chicken, tripas, beef cheeks) - Meals at our parents’ house - Most weekend lunches & dinners are social meals because we’re out and about at Disneyland ✨ Key takeaway: I don’t chase perfection. I anchor meals with protein, stay flexible with carbs/fats, and enjoy real life. This keeps me full, fueled, and consistent — even on busy, fun weekends. Steal ideas if it helps 💪

This is an EASY one for new members stuck at Level 1! Just drop a GIF if you want 😄

It's 6AM. You wake up and open the curtains. In front of you is the beautiful blue waters of the Andaman Sea. You wash down a large cup of water with electrolytes. You go to the kitchen and greet your new friends over a coffee. I'm one of those friends ☺️ You put on your walking shoes and go for a 30-minute walk with the gang. You come back to a spread of eggs, turkey bacon, fruit, protein shakes, and more coffee. You're not sure how to track the food, but good thing I'm there to show you exactly how. You go back to your room for some personal time. 11AM hits, and I'm waiting in the gym to show you how to properly train (finally 😆) We head to the sauna after, and we share our goals and dreams. We do a mobility session together and rest for a few hours. It's 6PM, and dinner is served. Your meal is optimized for your calorie and macro goals + you get a side of bone broth 🤩 We end the night with a short but sweet lesson on how to optimize your sleep. You head to bed, and we do it again tomorrow. So... I actually had the pleasure of taking part in an experience like this last year on the beautiful island of Koh Samui at a luxury called Villa Solana. I became good friends with the honorable guests there, including three Miss Universe Thailand's 😉 (how lucky am I) and one of the top Thai female fitness influencers (@befitwithjess). There's really nothing like a 3-day unplugging getaway where your main focus is yourself... but with an awesome support system to top it off. Raise your hand if you'd want to experience this 🙋🏽✋

I just wanted to share something that might sound small on paper, but it has shifted my perspective in more ways than I expected. Recently, I had a bit of a health scare. I went through a huge series of tests, and while it’s still going to be an uphill road to figure things out, at least now I have answers. Information. Something solid to hold on to. And that gives me the chance to actually take the bull by the horns and sort things out. As an eating disorder survivor, food has always been at the centre of my life, and not in a healthy way. I mean in the loud, relentless, heavy food-noise way. If you know, you know. The constant calculations. The mental bargaining. The way it takes up space in your head, even when you wish it wouldn’t. The cravings, the boredom eating. The emotional binge. All of the messed up stuff basically. And if you ever had the food noise issue, you would know...it never leaves you alone. I’ve always been a huge sport-oriented person. Since I was a kid. Movement was never the issue. But as the weight piled on, I slowly stepped back from myself for years. I eventually went through bariatric surgery to try and tame the beast, and anyone who’s been through it, or knows someone who has, understands how intense and wild that journey is. At the time, I genuinely thought it would be a magical tool. That it would make me skinny and, consequently, happy. Because if I’m honest, ALL I wanted was to be skinny. It did make me skinnier for a while (the weight came back...not all of it, but a good chunk). It also made me incredibly weak. For a good few years, my body just…wasn’t functioning at its best. There were consequences, real ones, loads are still here and giving me huge issues, and if I could turn back time, I would absolutely approach things differently. I would work on myself first, not just my size. I can’t lie, I’ve never been into fitness/health coaches. I always found the whole thing a bit pretentious, if I’m honest. Maybe that was my resistance to accountability talking. Maybe it was my discomfort with extremes. I’ve never liked the demonising of chocolate or the shouting about missing a leg day. Life is nuanced. Food is nuanced. Bodies are nuanced.

I was the girl who wore a t-shirt in the swimming pool. The girl whose mom made her put on an entire bottle of sunscreen before I could so much as look out of the window. The girl who had glasses and asthma and lingering baby fat and freckles. I was the girl whose skinny blonde friends would make fun of her behind her back. I carried the weight of that far beyond the playground. I grew into an adult who didn't see her own worth. Then I became a mom of three little girls. I looked at them and saw how perfect they were, and I thought about the fact that it would break my heart for any of them to think for one second that they weren't beautiful. I realized that I have to value myself. I have to lead by example. I have to show them how to take care of and love themselves the way they deserve, by doing that for myself. Because they see me. I challenge you to look in the mirror and try to see yourself the way someone who loves you sees you. Tell yourself that you are strong and capable. You are beautiful. You are worthy. You deserve to be the healthiest version of yourself for your own sake and for the sake of the people you love and who love you.