Geebuildsbod

It’s a holiday, so I thought I’d start prepping a higher-protein lunch for the week.

No weighing. No tracking. Just agak-agak.

✔️ 400g chicken, split into 2 meals
✔️ Plenty of vegetables
✔️ Air fryer and done

One thing I’ve learned: sustainable fat loss isn’t about changing everything overnight.

Your body needs time to adapt.

Instead of cutting everything out, I prefer making one small change at a time. This week, it’s simply adding more protein to my lunch.

Small changes. Less stress. Better consistency.

How do you marinate your chicken? Share your favorite recipe below 👇🏼

很多时候，
你的腰不舒服
是因为核心和臀部不会发力。

如果你也长期：
腰酸、
肩膀紧、
容易累。

留言 “BODY”
我会分享你可以开始注意的身体问题。

#功能性训练 #缓解酸痛

很多人其实还没到“痛”，
但已经：

* 肩颈很紧
* 腰很酸
* 身体很重
* 很容易累
* 睡醒还是不舒服

做了 massage、
做了 chiropractic、
做了针灸，
当下舒服一点，
但过几天又回来。

这些情况是不是看着影片的你？
DM “POSTURE”
获取课程详情

“是不是老了，所以膝盖才开始痛？”

很多女生都会这样想。

但很多时候，真正的问题不是年龄，
而是身体已经默默代偿太久了。

留言「POSTURE」
我帮你看看问题可能来自哪里👇

忙，不代表你要忍着酸痛。

这3个动作👇
✔ 不用去gym
✔ 不用换衣服
✔ 在床上/床边就可以完成

很多人只拉伸，但没有激活，
所以酸痛每天都回来。

如果你不知道自己是哪一种问题，
留言 Posture，我发你一个自测体态链接。

Every time you look down at your phone
or hunch at your desk,
your spine is carrying the weight of a toddler. Repeatedly. All day.

Massage feels good but
it doesn’t fix the root cause.

What actually works
→ retraining the muscles
that are supposed to be doing the job.

I’ll be sharing exactly how to do this
simple, no equipment, 10 minutes.

Save this post so you don’t lose it!

很多人以为
肩颈酸痛 = 按摩一下就好

但其实问题根本不是“紧”
而是你长期用错肌肉 + 姿势失衡

如果你有👇
✔️ 低头族
✔️ 长时间用电脑
✔️ 脖子紧、上背酸
✔️ 常常觉得肩膀很重

这两个动作，你一定要动起来。

每天只需要5分钟
比你去按100次都更有效

重点不是放松，而是“重新学会用对肌肉”

如果你已经痛很久了
不要再靠按摩拖着

我有在带一对一训练OR 参加我的workshop
专门帮助改善体态 + 长期疼痛

👉 DM我 “POSTURE” 我帮你看看你的情况

#功能性训练

AI gave me this workout—but THIS is how a coach actually thinks,

Here’s what I changed and WHY:
• No trap bar? → I used dumbbells. Same movement: hip hinge.
• Lateral lunges? → Switched to landmine for better range.
• No cable row? → Barbell row. Same pull pattern.

I didn’t change the workout… I kept the movement. You can always adapt—if you understand what you’re doing.

This is how I train glutes + back with limited setup. DM me if you’re looking for a fitness coach.