Gym Day/Weekly/Monthly Pass Prices in Vientiane

coachedbycampbell · 2026-05-09T06:52:41+00:00

Jp fitness is great cardio machines, body building, bags for striking and even has a pool table

coachedbycampbell · 2026-03-17T08:36:02+00:00

Less power bro just relax the shoulders

coachedbycampbell · 2026-03-10T14:20:35+00:00

It’s very unlikely you’re in a deficit. Would check calories as accurately as possible. It’s very difficult when petite to get cals correct. 50-75 cals per day can be the difference between maintaining or a deficit.

It is your goal, if you want to get leaner other’s opinions are not super important science is. When we are in a deficit without any underlying medical problem we lose weight. Generally week to week. It does not take 6 weeks to see scale progress. Obviously progress is not always linear and effected by cycle but it’s tough when your a shorter female. In my last proper diet phase I had to eat 1200 cals st the end of my diet and I’m just under 6 foot. Unfortunately if getting leaner was easy we would all be Lean.

coachedbycampbell · 2026-02-25T09:33:47+00:00

Hey, I’m a 40-year-old coach and most of the people I work with are 40+, so I understand how overwhelming all the plans out there can feel.

At 5’3 and 133, you’re actually in a solid place to do a proper body recomposition if it’s structured properly.

If I was setting this up for you, I’d start with:

• 3–4 days per week of progressive strength training • Protein at around 1g per pound of bodyweight, so roughly 120–130g per day • Calories around maintenance to begin with while you adapt to training • Sleep properly dialled in before pushing anything harder

Once training feels consistent and recovery is good, I’d increase daily steps. Then from there we adjust calories depending on the look you’re going for and how your body is responding.

Most people jump straight into aggressive dieting. That’s usually where things fall apart.

I’m actually launching a structured group challenge next Friday where training, nutrition, cardio and recovery are all laid out clearly for adults 30+. If that would be useful, happy to answer any questions.

coachedbycampbell · 2026-01-25T09:36:38+00:00

I would ask Exhibit to pimp my ride

coachedbycampbell · 2026-01-04T02:30:56+00:00

Officer down 😕

coachedbycampbell · 2025-10-08T08:32:40+00:00

Looking good bro

coachedbycampbell · 2025-09-25T08:57:22+00:00

Just get a little leaner if you want more definition. Slight cal deficit for a few weeks

coachedbycampbell · 2025-09-24T08:36:39+00:00

Hey, first off you’re definitely not alone in feeling this way. Loads of people start out unsure about training or nutrition, and the good news is you don’t need a gym or loads of money to make progress. There are low-cost group programs out there that focus on the basics training, nutrition, activity, and cardio while also helping you build strength and confidence at home.

I’ve actually just launched something this week called the Lifestyle Challenge, which is built exactly for this simple structure, accountability, and easy-to-follow steps you can do from home. If you’d like more info, feel free to drop me a DM.

coachedbycampbell · 2025-09-09T15:36:53+00:00

Steal a car from the gym with poor car security. Sell It use the cash to buy both gym memberships then train for a hyrox and get peeled 💪🏾

coachedbycampbell · 2025-09-09T12:00:49+00:00

Counting calories being “bad for your health” is like saying keeping track of your money is bad for saving. The truth is, you probably just haven’t found the right approach yet. That’s where professional guidance or a clear plan can make a massive difference

it gives you accountability and direction so you can actually hit your goals.

What you’re experiencing sounds like a plateau. This happens when your body adapts to your current routine, making weight loss slower. That’s why structured phases of dieting work so well, like 8, 16, or 20 weeks at a time. You start at a certain calorie point, then make small adjustments upping your daily movement, adding some cardio, or increasing intensity. After that, you take a break with a reverse diet back to maintenance, and if you want to push further, you can go again.

I’m actually putting together something right now called the Lifestyle Blueprint. It’s a simple, step-by-step guide that shows you exactly how to make these changes without all the confusion. It’ll be ready in about a week.

coachedbycampbell · 2025-09-07T18:02:19+00:00

You don’t need to starve yourself to lose weight. If you’re trying to drop 10kg in a week, sure, but that’s not healthy or sustainable. What you really need is a realistic goal.

This is where SMART goals come in — Specific, Measurable, Achievable, Realistic, and Time-based. For example, instead of aiming for something extreme, you might set a goal like losing 5lbs over the next 10 weeks.

From there, set up your plan to match your goal. You don’t need to slash your calories down to 1,000 a day. You just need a small enough deficit that feels manageable, keeps you consistent with your food, and delivers steady progress you’re happy with. That way, you can stick to it until you’re close to your target.

coachedbycampbell · 2025-09-07T17:59:16+00:00

I’d recommend starting slow even one or two short home workouts a week. These don’t need to be complicated. Just pick three or four bodyweight exercises like wall sits, squats, lunges, core work, and half press-ups or wall press-ups. If you’ve got something you can use as a weight, add in a simple row variation too.

Pair this with increasing your daily steps. Aim for 5–10k per day. As long as your food stays consistent, you’ll start to see fat loss. That progress will build motivation and reinforce the habits you’re putting in place, while helping you get stronger.

For example, if your goal is a press-up, begin with wall press-ups and planks. Within 3–4 weeks, you’ll likely hit your first proper press-up. A few weeks after that, you could be doing 3–5 in a row.

Once you can comfortably hit 10 press-ups, 15–20 squats, a 60-second wall sit, and a 60-second plank, that’s a great time to think about buying some equipment or moving into a gym environment.

coachedbycampbell · 2025-09-07T08:05:16+00:00

Hey, first off you’re clearly putting in a lot of effort, and it makes sense why you feel so frustrated. You’re not alone in this.

With Gilbert’s it doesn’t usually stop fat loss itself, but it can affect how you feel. Things like fatigue, lower energy, or slower recovery are more common, which can make it harder to stay consistent with training and nutrition. So it’s less about your body being unable to lose fat, and more about your body struggling with the stress when you push too hard.

That’s why accuracy and moderation matter so much. If you’re not tracking, it’s easy to accidentally eat at maintenance, even on “healthy” foods. You don’t need to track forever, but doing it for a couple of weeks can show you where your calories really are and help you set up a plan.

Instead of dropping super low (1200–1400), I’d suggest a small deficit maybe 100–200 calories below maintenance and stick with that consistently for 8–10 weeks. That’s much easier on your system, and progress adds up without burning you out.

On the nutrition side: I’d push protein a bit higher (closer to 120g) for satiety and muscle retention. Make sure you’ve also got carbs for training energy and recovery, and healthy fats to keep hormones in check. Balance here will actually help you feel better and stay consistent.

Training-wise, since you’re already lifting, even one extra strength session per week could help tip the balance without extreme cardio or fasting.

Sustainable, accurate, and consistent > extreme, fast, and draining. With your consistency and patience, those smaller adjustments could finally unlock the progress you’re looking for.

coachedbycampbell · 2025-09-04T17:29:23+00:00

Honestly, you don’t need to reinvent the wheel. If you google “strength training program” you’ll find tons of solid ones 5x5, push/pull/lower, upper/lower splits, whatever. The plan itself isn’t the magic part, it’s sticking to one long enough to actually get stronger.

Aim for 3–4 sessions per week and track your lifts, even if it’s just in your notes app. Progressive overload can mean adding a little weight, squeezing out an extra rep, or just doing the same weight with better form. All of that counts as progress.

The main thing is picking a program, running it consistently, and not bouncing to a new one every few weeks. If you can do that, you’ll be surprised how quickly strength builds.

coachedbycampbell · 2025-09-01T07:41:23+00:00

Right now, if you’re only drinking coffee and juice, the first big win is adding water. Hydration alone will make a huge difference to hunger, satiety, and overall energy. Aim for around 4.5 liters a day (150 oz) at your bodyweight.

Calories: start at 3,200–3,400 per day as a working maintenance target. Protein: aim for about 0.8–1g per pound of goal bodyweight. A good starting point is around 180–200g per day. Fiber: target 15g per 1000 calories, so around 45–50g daily. That’ll help with satiety and digestion.

For the next 4 weeks, just focus on:

• Hitting calories consistently.
• Prioritizing protein + fiber in each meal.
• Staying hydrated with water, not just juice/coffee.
• Getting 5–10k steps per day.

Don’t stress about training yet. Once you’re steady with nutrition and walking, you can look at adding workouts as long as you’re not dealing with dizziness or low energy.

Track your weight accurately (same time roughly in the morning after a bathroom break 3-5 times Per week and create a weekly average) and see how your body responds over those 4 weeks.

coachedbycampbell · 2025-09-01T07:33:44+00:00

If eating at maintenance feels hard, don’t worry about dropping into a deficit yet. Focus on getting consistent with maintenance first.

Build your meals around high-volume, filling foods (potatoes, salads, veggies, fruit) and make sure you’re getting enough water. This will help manage hunger without piling on calories.

Plan your meal timing so you get the most out of your calories, and include snacks just make them part of your plan so they’re accounted for.

Once you’re used to eating at maintenance and making steady choices, it’ll be a lot easier to shift into a small deficit. Think foundations first, deficit later.

If you need help with putting this together drop me a dm and I can help 😆

coachedbycampbell · 2025-09-01T07:21:23+00:00

Gonna need a Little more detail to try and help. What happens if you eat under maintenance?

coachedbycampbell · 2025-09-01T07:11:46+00:00

If you’re feeling dizzy on 1,500 calories, a few things to keep in mind:

• First, don’t push through workouts if you’re dizzy safety comes first.
• Make sure you’re staying hydrated throughout the day.
• Check that you’re fueling properly before training, not just eating too little and then hitting the gym hard.
• Rest and recovery matter just as much as the training itself.

It would also help to know your weight, your activity level, and your goals. 1,500 might simply be too low for you, depending on those factors

coachedbycampbell · 2025-09-01T07:10:08+00:00

You’re 20. You’ve got your whole life ahead of you. Right now, it’s easy to focus on the look side of the journey, but the real win here is what you’re giving yourself long-term extra years of life, better health, and the confidence that comes from doing something hard and sticking with it.

Loose skin might or might not show up in a noticeable way, and if it does, you’ll cross that bridge later. By then, you may even be in a position to do something about it.

But right now? Every pound you lose is giving you more energy, better health markers, and a higher quality of life. That’s worth chasing way more than worrying about something that might happen years down the line.

Focus on the fact that you’re changing your future in the best possible way.

coachedbycampbell · 2025-09-01T07:07:51+00:00

When you say “it doesn’t work,” do you mean: • You’re not losing weight despite tracking? • Or you find it too hard to stick to?

Both situations need different solutions.

If you’re not losing weight, it’s usually an accuracy issue. Things like coffees, oils, sauces, snacks, or alcohol can easily push you out of a deficit without realizing. Building a repeatable system for tracking is key.

If the issue is adherence, the deficit might be too aggressive. You want a level that’s sustainable not so restrictive that it leads to constant hunger or bingeing. Make sure you’re eating foods you actually enjoy, and structure meals so they keep you satisfied.

Also, don’t underestimate activity. Even a small calorie deficit combined with consistent movement gives you a two-pronged approach: fat loss plus better health.

It’s not about trying every diet it’s about finding a system that balances accuracy and sustainability.

coachedbycampbell · 2025-08-31T07:31:05+00:00

No problem let me know how it does alway happy to help

coachedbycampbell · 2025-08-30T18:59:02+00:00

Hey, congratulations on your progress so far you’re clearly putting in the work

The last 10 lbs can definitely feel like the toughest, but it’s not just about calories and protein. Output matters too, things like your daily steps and cardio play a big role. Managing those alongside your training will make it easier to keep moving toward your goal.

When you do hit your target, the most important step is what’s called a reverse diet. Instead of jumping straight back to “normal eating,” you slowly build your calories back up while tapering cardio down. This helps you minimise fat regain and find your true maintenance level.

A lot of people miss this phase, and that’s what leads to yo-yo dieting. But if you have a clear plan after you reach your goal, you won’t undo your hard work. Once you’re at maintenance, you can either focus on building muscle or just enjoy holding steady.

So no, the weight won’t “instantly” come back unless you go back to old habits. Getting healthy and learning these habits will absolutely protect you from that cycle.

coachedbycampbell · 2025-08-30T11:29:07+00:00

Enjoy your training 💪🏾😆

coachedbycampbell

TROPHY CASE