Founder 👉: @king_khieu.
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Principal 🔥 account: @fitness_legions.
Facebook ✅ page: Legions Production.
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📍WHAT COUNTS AS PROGRESS?📍
Earlier today, I was emailing back and forth with a client about the progress she’s made during our first month working together. Despite being fairly consistent, her weight didn’t change much. Maybe a quarter or half a pound lost tops.
Needles to say, she was a bit discouraged 👎...
Her bummed-out attitude was no surprise either. Especially when you consider the weight loss culture as a whole. All you see is “lose 10 pounds in 10 days!” or “lose weight fast doing this diet!”
And while it’s totes okay to use weight as a tool for monitoring progress, it’s not the only thing that matters...
Once my client and I started digging into the numbers a bit more, we discovered that she’d actually lost four total inches from her waist and hips! What’s more, her strength in the gym had gone up too!
You see, there are oodles of things that count towards making progress. Body weight is one, but there are also things like:
How Clothes Fit
Improved Workout Performance
How You’re Feeling! (often overlooked)
And many more...
The Bottom Line ✅: stop putting so much of your attention on the scale. When it’s used right, it can be a useful tool, but it’s not everything.
If your weights not changing, don’t automatically assume something going wrong. Make sure you’re at least tracking and looking at the other 5 things in this graphic before deciding whether or not you need to make a change to your plan.
"Change is just the beginning. It is continuing forward that shows resiliency."
2 years and 3 months ago I decided to change my life. I lost over 100 lbs during the first 8-9 months of my journey. I continued to lose 24 more pounds only to regain 8-10 of that in 2017.
Our lives are so much more than weight loss yet we spend so much time focusing on losing weight that once we hit "maintenance" that thing called self-doubt and feelings of failure can make us believe that we aren't making any progress because we don't see the numbers on the scale move like we used to. That adjustment has been hard for me this year and I've had to find new ways to measure my success.
The journey never really ends. For me, there is no magic number on a scale that represents an ultimate goal. Finding balance and being the best version of myself is my goal. I guess I'll always be a work in progress and today, I am okay with that. Today I will celebrate all the accomplishments that I have made because this picture sure represents one hell of a change; inside and out.
CHALLENGE YOURSELF | Keeping the gym FUN 🙌🏻
People always say they do the same thing every day in the gym and then they get bored. Training should not be boring! One of the best ways to keep it interesting is to keep setting marks for yourself to hit. Last week, I failed rack pulling 245 after 1 very dirty rep 😅 This week, I challenged myself to get 4... just 4, and ended up with 6! Making these little steps forward gives such an adrenaline and endorphin rush (hence the ending 💃 )
Got 5 push ups last week? Do 8 this week. Could do a pull up last week? Build on the assisted machine and try one in a couple weeks. Keep it exciting, keep yourself progressing, and I promise you will never get bored. .
STAY TUNED FOR THE HAPPY DANCE AT THE END 😂
I will be posting this full lift on YouTube tonight. Ill let you know when its up!
Thank you to @cassandrascotto for cheering me on always ❤️❤️❤️
OMG!!!!!! 😱😱😱 🔥This stuff WORKS !!! 🔥
Bye bye 👋🏻back fat
Bye bye 👋🏻 muffin top
Bye bye 👋🏻 bat wings
Bye bye 👋🏻 loose skin ✨Inhibits cellular fat absorption
✨Supports Fat Metabolism ✨Supports reduction in fat cells
✨Promotes Healthy Body Composition
✨Improves Muscle Tone
✨Supports joint and muscle Fitness
✨Helps with hair, skin and nails
Drop a 💪🏼 in the comments and I will message you with details!
#vegan pasta salad, tofu and asparagus. What's for dinner?
Wow!! I am seriously so blessed to be able to help moms get back to their pre-pregnancy weight! ❤️ This message set my day up with a lot of joy!! It's from a friend from church, who is a mom of 3, and she is on her way!! Our 12-Day Shred has people making healthier choices and melting fat away this holiday season! I personally LOVE it because I do better when focusing for short periods of time 🙈🙈🙈😂😂😂. At least I know my weaknesses and have found a way around them. Anyone else have a hard time focusing for long periods of time before 🍪🍪🍪 call your name?
Clients can expect to lose 1/2-1 pound per week
Steps of self love fitness :
Learn how to love yourself where you are now and enjoy the process. You will make mistakes ! You are not perfect 🤷🏻♀️nor should you strive to look like anybody else 🖕🏻. Set your goals, be consistent, train hard, EAT, drink lots of water, PRAY, and then pray some more . ------> Now BAaaaaM look at those results ! 🌹❤️ #Isupportmyself#Nowletmehelpyou
What's the main reason you hesitated to begin a fitness program? You may have felt scared, insecure, intimidated and worried of what others may think of you. 🤦🏻♀️
Well look at you now. Can you believe you made it through those rubbish thoughts? Do you look back and think where you would be now if you would have let those thoughts stop you? 🚫
Now let's fast forward to today. You've lost weight, you feel healthier, you feel stronger. Yet you still have days where you don't want to wear shorts because your legs have cellulite. You don't want to wear a tight shirt because you have a roll. You still wake up thinking "ugh, why do I even bother torturing myself when I see nothing change." Remember when you started your journey? Remember how insecure you felt? Same issue, different time frame - you vs. you. Just like the first time, the only person who is able to conquer those limiting beliefs is YOU. ☝🏽
First of all, let's make one thing clear. Nobody gives a CRAP about a roll, a pinch of fat, a stretch mark or cellulite. We are human and we all have it! Just like nobody picked up on how truly scared you were when you first started, nobody is looking at your stretch marks. Stop comparing, stop worrying and stop letting fear control your thoughts.✋️
The only way you will be able to find success in your fitness journey is to change your mindset towards your body image and your limiting beliefs about yourself. It takes time and it takes practice. Focus on what you've conquered already and quit looking at the should have and could haves. Should haves and could haves are nothing but a fictional story that you've created. Be present and focus on what you're accomplishing at this very moment.💪
It's great to set goals. However, it can be dangerous now that we live in a very fast paced tech world. We want those goals NOW. Goals still take time. Ask your grandparents how long it took to reach their goals (of any kind). They didn't have the choice to give up, pout, and lie in bed scrolling through Instagram wishing they had someone else's filtered life. Start focusing on the present and what you can do today to better yourself tomorrow.🤸🏼♂️
Continued below ⬇️
Bit of a long post but I’ve been doing a lot of thinking lately!! I havent been in the best mindset and its affected my eating and gym habits, I’ve been going gym super super late so its affecting my sleeping and my eatings just been off in general so I think later today its time to start a new gym regime to switch it up a bit and start working on my diet again too 🥗
I’ve been reading on the internet about the potato diet and it seems super interesting! I’ve been wanting to stick to either a HFLC or LFHC diet so I think it will be interesting to try out the potato diet and see if that gets me anywhere cause I’ve definitely hit a plateau! 😭 If anyone has any other ideas of how to get off a plateau pls comment any thing you know! Its all definitely appreciated xx
In the first photo here Im definitely sucking in my stomach but the second photo is me relaxed and Im still really not phased that my belly sticks out a bit! It used to be a lot worse so Im definitely still happy with where Im at 🤰🏼😂
💥💪💥TRANFORMATION TUESDAY!! 🤨😆😄😁 First photo was about 2 years ago!! Drinking, smoking, yada yada. The only thing I was doing right was being happy =) which is great but now I’m happy with abs and that’s a lot greater..er? Haha happy fucking Tuesday! Now go slay shit!!!
🎉 Holiday Special! 🎉
So, we all know how this time of year typically goes... 1️⃣ Get super busy shopping, socializing, and traveling. 2️⃣ Feel more tired (or possibly depressed) because the days are shorter and darker. 3️⃣ Eat plenty of comfort, convenience, or celebratory foods due to both 1 and 2. 4️⃣ Put ourselves at the verrry bottom of our interminable to-do list. 5️⃣ End up feeling like crap - physically, mentally, emotionally - come January, and so begins Resolution season. 🤦♀️
And while I’m not anti-New Years Resolutions by any means, this cycle rarely works out successfully. Usually we go too hard, too fast after a holiday season that leaves us feeling desperate for change, and then burn out quickly...or worse, get injured. 🤕
This year, why not try a new approach? I am offering some seriously good deals on personal training and small-group training in Austin, TX: Get extra sessions - gratis - with each training package! I can help you navigate the craziness of the holiday season while staying sane, happy, and healthy.
Not only that, but clients who join now get access to @precisionnutrition ‘s highly acclaimed nutrition and healthy habit coaching software, ProCoach, to guide you through the holidays and beyond.
This special is good through 12.17.17, and is valid at all locations. (Did you know? I can come to your home, office, or park!)
Contact me to set up a free consultation today! Online fitness and nutrition coaching also available.
I am feeling so proud of how far i have come on this journey. I wish wish wish i found this gut health diet program when i first started. It only took me 6 years to find it lol. But i'm here now and i'm so grateful. So excited for 2018💗
But herbalife don’t work sis 🧐. Watch me work more with products that don’t work. .
215lbs size 14 vs 152lbs size 5. .
It was hard. Shit difficult. I can’t tell you how many times I wanted to give up. But I kept going for my goal and that’s discipline. .
Contact me today. Ask me about my NEW YEAR, NEW ME challenge 📧ConquerItAllFitCouple@gmail.com
Or fill out the free evaluation form in my bio
Well, as good as yesterday’s workout was, today was the complete opposite. I didn’t want to get up, I had to loosen my belt, which never feels good. Squats felt meh, 2nd time with the same weight trying to get a 5x5 and failed. But, I did get more reps than last time so, it’s better than nothing. I need to get better with my food. I feel better, perform better, and look better when I’m on track so idk why I let myself backslide like this. Tomorrow will be better.