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Built Bodies by B LLC, Pyeongtaek (2025)

15/01/2024

When clients sign up with me the one thing they’ll notice right away is they’re set up with a training program, not different exercises every time they workout, not a TIKTOK workout I found online. A training program suited for them and their goals. What I’ve found is many people do just that. They go to the gym and do the line of machines they see each time. No plan, nothing.

My clients are shocked to find my program is the same for the next 4-8 weeks and we track reps, sets, weights and tempo. Doing a new workout you see on Instagram or TikTok every single time you find yourself in the gym is not a way you’ll see progress.

So one popular question I get from clients is about how to intensify or make exercises more challenging, which is a great question.

Here are some of the ways to increase difficulty:
1. Slow down the tempo, focus on mind muscle connection.
2. Focus on IMPECCABLE form for each set (don’t know if you’re executing an exercise right? send a training video to your coach.)
3. Increase the weight slightly.
If you can still execute exercise with impeccable form AND increased weight AND prescribed rep range, you’re on the right path on what we call progressive overload 👏.
🌟 Tip: don’t expect to increase weight every single workout. It takes time. So be patient with yourself!
Here’s a training video I’ll be sending to my coach (yes, coaches need coaches too) of how I’m working on slowing my tempo AND form. The moment I feel I cannot pull the weight with GOOD form, I’m done but I keep going until I cannot anymore. This is how you progress. Push yourself 🥸

29/09/2023

Hey all!

My schedule has finally opened up and am currently opening a handful 🖐🏼 of slots for lifestyle coaching (training, nutrition, stress management) 100% online 👩🏻‍💻.

There’s 94 days left of 2023.
You do not have to wait until January 1st to make lifestyle changes towards a healthier mindset and a healthier YOU.

Do you lack accountability? Don’t know where to begin your fitness journey with a plethora of health information on the internet? 🫨
I get it, I’ve been in your shoes.

If this resonates with you and you KNOW it’s time to take charge of your health. Contact me today.

18/07/2023

Top 3 FREE tips for FAT loss (not scale weight) (I’ve personally used on my clients and have seen results as they’ve been consistent. Key word- consistent, not perfect):

1. Walking- most underrated fat loss tool we have. It’s FREE! Aim for 9-10,000 steps a day (this number seem daunting? Aim for 7-8000 to start off) and this isn’t hard to do if you make an effort to move around during your day. Work at a desk in an office? Take a couple of laps around the office every hour. Chores around the house count too.
2. Consume protein at every meal, 1 gram of protein per pound of bodyweight. (Example: you weigh 150lbs, start with 150g of protein per day, aim for 3 main meals and 1 snack. That’s roughly 38g of protein per day. Don’t cut out carbs. Add healthy fats in moderation. ⬇️⬇️Lower processed foods.
3. Weight train- 30 minutes 3 times a week to start off then increase duration. A Netflix episode is longer than that 😉
Ladies- you CAN lift more than 2-5lb weights. I promise you won’t look like Arnold, I’ve been trying for years 🤪
4. Sleeeeepppp 7-8 hours a night. Quality of sleep sucks? Can’t stay asleep? Get more sunlight, the more sunlight the more melatonin you produce. Rainy outside? Get a happy light- turn it on a couple of times during the day. Turn off electronics 1 hour before bedtime.
Now of course the list can go on but you’ll be overwhelmed. These are the basics. Hit all these key points and watch your quality of life change 🥳

07/04/2023

One day, everything clicks. Here is the progress my client Monica has made over the course of two years, YES. You heard right. TWO YEARS. She has completely transformed her way of thinking about her fitness goals. This did not happen overnight. It took this amount of time to unlearn old habits (dieting, undereating, cutting carbs, overtraining or a lack thereof..) and learn new SUSTAINABLE habits. Once she adopted these habits and made it her life, everything changed. She held on and patience got her here. There is no magic pill or quick fixes, just a TON of patience, consistency, good and even bad days. The key is to not give up. It’s a lifestyle and it makes me so proud when there’s follow through with my clients.

🙏🙏🥹

22/03/2023

Know your “why”.
Don’t rely on motivation. It gets you started but won’t keep you going, especially on the hard days.

02/11/2021

“I’m a mom…, I don’t have time…, I can’t do it….,I have no motivation…, my kids come first…”
These are all the things I hear, or should I say, excuses I hear why people can’t or won’t prioritize their health.
Great. I’m a mom, I work full-time and I still make the time to prioritize ME. I can empathize with your situation because I’m living it. It didn’t come natural to me. It has taken me YEARS to build this lifestyle.
I don’t want to look down the road when my youngest is older and wish I would’ve taken better of myself, prioritized my health. I choose now.
Is it easy? Hell no. I have bad days, bad weeks and when I have a setback, I don’t allow that to stop me. I just pick up where I left off and keep rolling. Something in life is always going to stand in the way. You have to have to hang on to every once of your willpower, and keep it moving. To be a good parent it’s necessary to take care of yourself so you can be all you need to be physically and emotionally for your family 🖤
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29/03/2021

🌟 CLIENT SPOTLIGHT 🌟
Here is Lindsay and a little bit of background on her program.
I had to start her at maintenance calories and slowly climb that number/macros up.
She’s eaten more now than she’s eaten in the past. She never gave me any grief about why she has to eat so much. She just rolled with the plan.
Her program included resistance training
4x a week, hit 10k steps a day, consistent water intake, improving quality and quantity of sleep as well as managing stress (YES, this all plays a huge role)
See, it’s more than nutrition and training. It’s your whole lifestyle. Are you willing to troubleshoot areas in which you know are lacking and make changes?
She’s doing what she’s never done before which is why she’s seeing results she’s never seen before.
I encourage you, if you’re not seeing the results you want:
1) have patience, adopting new habits take time.
2) can you seriously say you are consistent in your daily habits? If not, start with that.
3) It’s not about perfection, it’s about making progress, even if it’s a small win, it’s still a win. Celebrate it.
4) ENJOY the journey- STOP. 🛑 rushing the process-you will learn so much about yourself when you focus on the journey not the destination.
5) Need accountability, don’t have the discipline to do this on your own? Invest in a QUALIFIED FITNESS PROFESSIONAL to help you and be prepared to take what they give you and apply it to your life.
#

14/03/2021

𝗡 𝗜 𝗡 𝗘 𝗺𝗼𝗻𝘁𝗵𝘀 𝗶𝗻 𝗮𝗻𝗱 𝘄𝗲 𝗮𝗿𝗲 𝘁𝗵𝗿𝗶𝘃𝗶𝗻𝗴!
𝗠𝘆 𝘀𝗺𝗮𝗹𝗹 𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀 𝘄𝗼𝘂𝗹𝗱 𝗡𝗢𝗧 𝗯𝗲 𝘁𝗵𝗿𝗶𝘃𝗶𝗻𝗴 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗺𝘆 𝗰𝗹𝗶𝗲𝗻𝘁𝘀.
𝗘𝘃𝗲𝗿𝘆 𝗹𝗮𝘀𝘁 𝗼𝗻𝗲 𝗼𝗳 𝘆𝗼𝘂, 𝗼𝗻𝗹𝗶𝗻𝗲 𝗔𝗡𝗗 𝗶𝗻-𝗽𝗲𝗿𝘀𝗼𝗻 𝗰𝗹𝗶𝗲𝗻𝘁𝘀.
𝗜 𝗮𝗽𝗽𝗿𝗲𝗰𝗶𝗮𝘁𝗲 𝗬𝗢𝗨 𝗳𝗼𝗿 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗶𝗻𝗴 𝘁𝗼 𝘁𝗿𝘂𝘀𝘁 𝗺𝗲 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆, 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝘆𝗼𝘂’𝗹𝗹 𝗲𝘃𝗲𝗿 𝗸𝗻𝗼𝘄. 𝗜 𝗮𝗺 𝗵𝗲𝗿𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂, 𝗲𝘃𝗲𝗿𝘆 𝘀𝘁𝗲𝗽 𝗼𝗳 𝘁𝗵𝗲 𝘄𝗮𝘆.
𝗬𝗢𝗨 𝗮𝗿𝗲 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝘁𝗼 𝗺𝗲, 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗮 𝗻𝘂𝗺𝗯𝗲𝗿.
𝗞𝗲𝗲𝗽 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 𝗳𝗼𝗿𝘄𝗮𝗿𝗱 𝗻𝗼 𝗺𝗮𝘁𝘁𝗲𝗿 𝗵𝗼𝘄 𝗵𝗮𝗿𝗱 𝘁𝗵𝗲 𝗿𝗼𝗮𝗱 𝗴𝗲𝘁𝘀. 𝗜 𝘀𝗲𝗲 𝘆𝗼𝘂𝗿 𝗽𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹 𝗮𝗻𝗱 𝗜 𝗮𝗺 𝗻𝗼𝘁 𝗴𝗶𝘃𝗶𝗻𝗴 𝘂𝗽 𝗼𝗻 𝘆𝗼𝘂. 𝗖𝗵𝗲𝗲𝗿𝘀 💪 𝘁𝗼 𝗰𝗿𝘂𝘀𝗵𝗶𝗻𝗴 𝗼𝗻𝗲 𝗴𝗼𝗮𝗹 𝗮𝘁 𝗮 𝘁𝗶𝗺𝗲.

12/01/2021

I’m a planner, some will find this abit OCD 🙊
I’m the type who has a 📖 book planner, an up to date phone 📲 and computer 👩🏻‍💻 calendar AND a wall calendar 📆.
•
When it comes to reaching any type of goal, you need to plan ahead! I’ve found in my own experience if I plan my week ahead of time, chances are I follow through. When I feel prepared, I feel good about how prepared I am which leads to a better week.
Set yourself up for success. Schedule things that are important to you.

Built Bodies by B LLC

15/01/2024

29/09/2023

18/07/2023

07/04/2023

22/03/2023

02/11/2021

29/03/2021

14/03/2021

12/01/2021

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