Monday - circuit this week was not it. Whoever it was that created the burpee, may your pillow never be cold when you flip it over Tuesday - DB day! It was small group that day; training proceeds and work is put in. Many words were exchanged about race prep. It's going to be a long yet fast 2 months. Wednesday - strength training, let's go. A solid 30 minutes of work done, with a bit of walking between each set. Will be progressively overloading - looking forward to what progress I'll be able to make. I had a light meal after - leftover braised duck from Tuesday and an egg. I ended my evening prepping my overnight oats for tomorrow. And a nice stretch right before sleeping. Wherever and whenever you're reading this, please know that whatever effort you're putting into bettering yourself will pay off. Dial up with confidence, dial down with grace. Go through the process with patience and your results will shine. #worthy

We get Chipotle about once a week because it's fresh, lots of protein and veggies, and all five of us actually like it. That's a big win. This week I tried something different with my order and wanted to share. I got a bowl but without the rice, with double chicken, tomatoes, corn salsa, cheese, and lettuce. Then I used the mission zero net carb high fiber tortillas to make tacos. If you Google chipotle nutrition calcular, you can click exactly what you ordered and it gives you the macros. My bowl - 580 calories 73g protein 22g carbs 5g fiber 24g fat + Mission tortillas (for 3) - 110 calories 7g protein 19g carbs 19g fiber 5g fat For reference, these are the macros if I had ordered three soft chicken tacos with the same toppings - 650 calories (vs 690, so really similar) 48g protein (vs 73g, they don't give the option for double meat on tacos and you definitely get more in a bowl even without doubling) 62g carbs (vs 41g) 7g fiber (vs 24g)!!! 25g fat (vs 29g) Not saving me on calories or fat, but lots more protein and these tortillas have been a total game changer for reaching my fiber goal. Just a little food for thought😁😁😁

Well skool family, days like today are when we are reminded that we are human and life sometimes has other plans for us than we have for ourselves. Got a message this morning from my dad saying my mom needed to go to the ER. She'll be having surgery tomorrow to put in a pacemaker. The registered nurse and the daughter in me battled with each other for a little while as my brain tried to figure out what I needed to do. Once I was able to get my kids on the bus and take a moment to process, I landed on dropping everything and making the drive (less than two hours, not a big deal) to go be with my parents. Before finding Darren on Instagram and everything that followed, this would be a day when stress would win, the all-or-nothing mindset would kick in in full force, and I would eat my feelings. I have a lot of feelings all the time, so when I eat them I generally feel both physically and mentally bloated as a result. But because of the way my mindset has changed over these last several months, instead, I packed a bag with some of my favorite protein and fiber rich foods. I felt like one thing I could control while worrying about my mom, was the way I treated myself. That alone is so powerful. Such a reminder that this is about so much more than weight loss. I am forever grateful to @Darren Liu , all the coaches, and everyone here. Keep doing what you're doing, because it has more of an impact than you could know. 🖤

He’s not my real brother @Kevin Liu Although my older brother’s name is also Kevin Liu 😆 (legit brother from another mother) We met through basketball when I first moved to Bangkok. Fast forward to last year when my coaching business was thriving. Kevin got curious. He always thought his body was “okay”. He was comfortable. Never really thought twice about going through a structured program to help him get in shape. I guess hanging out with me often finally drove his interest to the point where he proposed a deal with me: “I will pay for your program in full. If you can help me get a six-pack in 3 months, given that I do the work, you will buy me the TV of my dreams” I thought to myself… “so he’s basically asking me to coach him for FREE”. I thought about it a little more. I know Kevin. If I help transform his life, he’s going to be a believer FOREVER. He’s going to talk about me very highly to his network. He’s going to refer me. The impact will spread even further. So I went with it. He was laser-focused. Showed up daily. Tracked his food. Sent me photos. Asked me a lot of questions. He learned FAST. 3 months later, not only did he achieve a six pack for the first time in his life at 40… his confidence skyrocketed, his energy stable, and his purpose in life took a major shift. “I need to be the best version of myself for my daughter. I want to be there (with energy) when she grows up.” I’m telling you guys — we are not a weight loss program. That’s an understatement. Even an insult ☺️ We arm you with the tools so build your best body. And then we sprinkle human support every day to ensure you get there smoothly. By helping level-up Kevin, my circle leveled up big time too! Proud of you, brother! More work to be done 🔥 P.S. He’s also an awesome teacher of communication, debate, and relationships :) Follow his IG 👉 www.instagram.com/drkevinliiu

Last night? 🛌 7 hours 28 minutes of sleep. Woke up clear minded. No fatigue. No dragging. Just locked in. I actually skipped pre-workout because I was still full from yesterday’s brunch and dinner. Normally I’d have my fruity protein Magic Spoon with Fairlife milk, but today? Didn’t need it. Body said, “We’re good.” So I listened. Walked into the gym and my partner was finishing treadmill. Made eye contact and gave him the silent: “Wassup babe.” 😎 Hopped on the treadmill next to him… AND THEN. The guy next to me smelled like a full-blown chain smoker convention. One whiff and I felt like my lungs got kidnapped. Holy hellllll 😩 I immediately relocated. My partner texts me: “I knew exactly why you went off that treadmill.” 😆 Sir. The smoke cloud was aggressive. Finished my 10-minute warm up and moved to lat pulldowns. That’s when my partner says: “Your new gym nickname is SERIOUS FACE. Why do you look so serious every time you work out?!” Because I am not in a beauty pageant giving the pageant wave. I am lifting heavy. This is my gum-chewing game face era. I’m not here to impress anybody but myself. And here’s the real Throwback part… The old me? Would’ve done HIIT yesterday AND Disneyland. Would’ve pushed through fatigue. Would’ve tried to “earn” food. Would’ve been miserable today forcing intensity. The new Lena? ✨ Strategic ✨ Listening to recovery ✨ Counting Disneyland steps as movement ✨ Training smarter, not harder Because I respected recovery yesterday, today’s strength session felt powerful instead of forced. That’s growth. That’s discipline. That’s longevity. SERIOUS FACE era activated. 😤💪 P.S. Protein challenge winner hasn’t been announced yet. I will keep you posted as soon as the results are in. Drums🥁 rolling. 📍Week 4 Challenge: MEAL PREP. 1 bonus point for adding macros. 2 bonus points for sharing recipe. Thanks to BBB Program I got this!! 2 bonus points coming in daily 🫡🙌🤩