You want a smaller waist and a bigger butt but you only have 30 minutes. Perfect. Here’s the workout I give my busiest clients who want both. 3 rounds total. No fluff. No wasted time. 1. Cable kickbacks with cable abductions. Fifteen reps each side. Non-stop. 2. Romanian deadlifts with weighted hip thrusts. Fifteen reps each. 3. Leg raises with walking lunges. Twenty seconds each. This combo sculpts your waist. Lifts your butt. And burns more than your double shift. You don’t need surgery. You n
You want a smaller waist and a bigger butt but you only have 30 …
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You drank too much, ate too much, and now you’re convinced you ruined everything. Spoiler alert: you didn’t. Here’s how to bounce back without losing your mind: 1. Drink water. Like, a lot. You’re not flushing fat, you’re flushing the sodium and drama. 2. Eat normal meals. Don’t starve to “make up” for it. That’s how you end up repeating the cycle. 3. Move your body. Lift, walk, do something. Sweat out guilt, not progress. Most of what you gained is water and carbs, not fat. Give it 48 hours and
You drank too much, ate too much, and now you’re convinced you rui…
784 views3 months ago
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My mom told me at 13, “If you’re fat, no one will want you.” That wasn’t motivation. That was trauma. A lot of Asian women grow up believing their worth equals the number on the scale. So even when you’re healthy, strong, or doing well, you still don’t feel enough. You don’t have to earn love through weight loss. You’re allowed to take care of your body without hating it first. If you’re ready to stop chasing validation and start getting 1% better, DM me “coaching” and I’ll reach out. | Patrick
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My mom told me at 13, “If you’re fat, no one will want you.” That wasn’…
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My story…. I wasn’t always this committed…. I wasn’t always this courageous I wasn’t always coach pat I used some of the most painful and embarrassing moments in my life for fuel to do better and have an impact on this world I invite you to do the same 🙏 | Patrick Hong
My story…. I wasn’t always this committed…. I wasn’t always this …
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If your lower belly keeps sticking out no matter how many crunches you do, it’s not a “fat” problem. Crunches barely touch the deep core muscles that actually tighten your waist. This 10-minute reset will. Set a timer and cycle through: 1. Dead bugs x12 each side 2. Glute bridge marches x20 each side 3. Plank hold x30 seconds (knees for beginners, feet for advanced) Do as many rounds as you can. Save this for tonight and if you want a custom routine for your body and schedule, comment “coach” an
If your lower belly keeps sticking out no matter how many crunche…
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You lost the weight… But your arms still wave back when you do. Here’s the real reason your bat wings won’t budge: ❌ It’s not just about doing more tricep exercises. ❌ It’s not because you need to starve more. ✅ It’s because your upper body isn’t activated properly especially if you sit all day and avoid strength work. Start with: ✔️ 30s wall angels ✔️ 10 scapular pushups Then hit your tricep work. You can’t tone what your body doesn’t know how to use. Comment ‘coaching’ if you want some help ;)
You lost the weight… But your arms still wave back when you do. Here’…
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If your lower belly won’t go away even though you’re eating clean, it’s because eating less isn’t the same as eating right. Many Asian women are taught to eat light, eat small, eat polite. But when you undereat and skip protein, your body holds onto belly fat just to survive. Do this instead: • Keep the rice • Build the plate around protein first • Palm size of meat or tofu • Then carbs • Then vegetables It’s not your culture that’s the problem, it’s the lack of protein. If you’re an Asian woman
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If your lower belly won’t go away even though you’re eating clean, it…
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You think rice is the problem? It’s not. The problem is how you keep …
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