Coach Leenie

03/08/2025

28/07/2025

16/07/2025

Shake for 2💕 Low Calorie - 90 calories packed with 24 vitamins and minerals. Low GI. Perfect to compliment a healthy active lifestyle.

17/05/2025

G na G ka na …tara nang magbawas ng timbang at magpa healthy. 10 Days Weight Loss Challenge starts on Monday 19 May 2025. REGISTER Now!

12/05/2025

KULUBOT AT LAYLAY?
Paano ba yan maiiwasan habang nagkaka-edad ka at kung nagda-diet at exercise ka?

Mga practical tips paano mag build at tone ng lean muscle mass para maiwasan ang pagkulubot at laylay. Tara, pag-usapan natin yan.

Day 8 of 10
OBTC LAP 88: May 5-16
May 12 Monday

Join us online ppm me for the log in details.

10/05/2025

📣Healthy papayat tips pag carbs ang main dish. 😊

I love pasta. Pero pag ganyan ang niluto ko what I do is while cooking take 1 serving of shake para may 9 grams na agad ako ng protein. And at the same time hindi ako maladami ng kain ng pasta noodles which is the carbs. Nag enjoy ako sa food at the same time no guilt kasi di naman napadami or na nabondat sa spag noodles.

10/05/2025

Good morning. ☀️ Start your day with a healthy breakfast!

07/05/2025

My high protein lunch. Wonton soup and half cup rice. Orange. Pm me if interested with the recipe. Protein plays a crucial role in weight loss for several important reasons:

Increases satiety: Protein helps you feel full longer, which reduces overall calorie intake and helps prevent overeating.
Preserves muscle mass: When you're losing weight, you risk losing muscle along with fat. Protein helps maintain muscle, which keeps your metabolism from slowing down.
Boosts metabolism: The thermic effect of food (TEF) is higher for protein than for carbs or fats—your body burns more calories digesting and processing protein.
Supports fat loss: A high-protein diet can promote fat loss while preserving lean tissue, especially when combined with strength training.
Stabilizes blood sugar: Protein slows the absorption of sugar into the bloodstream, helping to prevent insulin spikes and crashes that can trigger cravings.

05/05/2025

Start your health and fitness with us.

✔️ Online Live Home Work out series
✔️ Support Chat 24/7
✔️ One on one coaching
✔️ Meal guide - personalized
✔️ 10 Days Meal Replacement
✔️ Accountability Partners and Community
✔️ Guided bu a medical doctor

05/05/2025

Everyday we are given the chance to start anew. Grab every opportunity, get up, show up and do it over and over again until it becomes a habit…until it became a part of you. Take care of yourself so that we can also take care of our family. Exercising 30 minutes a day for 3-5 times a week and fueling our body with the right nutrition is investment. You need motivation to do it? Join the Online Body Transformation Challenge. Learn to develop habits to live a healthy active lifestyle. Ask me how.

01/05/2025

Lower Body Home Work Out.

To build a strong lower body, you’ll want to focus on exercises that target major muscle groups like the glutes, quads, hamstrings, and calves, along with consistent training, proper nutrition, and recovery. Here's a solid approach:

1. Key Compound Exercises
These movements work multiple muscles at once and should be the foundation of your routine:

Squats (barbell, goblet, bodyweight)
Deadlifts (conventional, Romanian, sumo)
Lunges (walking, reverse, Bulgarian split squats)
Hip thrusts or glute bridges
Step-ups
2. Accessory Work
To strengthen smaller muscles and fix imbalances:

Hamstring curls
Leg extensions
Calf raises
Lateral band walks
3. Train 2–3 Times Per Week
Use a mix of:

Heavy weights with low reps (4–6) for strength
Moderate weights with medium reps (8–12) for size
Light weights with high reps (15–20) for endurance
4. Nutrition & Recovery
Eat enough protein and calories to support muscle growth.
Get 7–9 hours of sleep.
Take rest days to allow muscles to recover and grow.
5. Mobility & Warm-Up
Include dynamic stretches and activation work before training (e.g., leg swings, glute bridges).

Join us for a free home workout Monday to Friday 6am and 8am. Choise your slot!