𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱

I’m a Certified Personal Trainer and I give fitness and nutritional advice minus the BS. Follow me on Instagram!l (coach_bexx)

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

People obsess over Abs!
But core strength is what actually keeps your body functioning properly.

Abs are for the mirror.
Core strength is for posture, balance, lifting, athleticism, and protecting your back as you age.

You can have visible abs and still have a weak core.

Stop training for photos only. Train for life. 💪

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

GLP-1 drugs aren’t “melting muscle.”

The real problem?
People stop training hard, under-eat protein, and expect the medication to do all the work.

Lose fat.
Lift weights.
Eat protein.
Keep your muscle.

The drug isn’t the magic.
The habits still matter.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

You’re going to have aches and pains as you get older. That’s not optional.

What is optional?

Whether you’re strong, fit, and capable, or weak, stiff, and struggling.

Same aches. Different life.

Might as well be the version that can still move, lift, and live.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

If your weight training is taking over an hour, you’re doing it wrong.

It’s not a time problem, it’s an intensity problem.

Less scrolling. Less fluff. More focus.
45–60 mins of hard, intentional work beats 90 mins of BS.

Get in. Train hard. Get out.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

Your mind will play tricks on you.

For 2.5 weeks I sat at 205–207.
Felt puffy. Bloated. Fat. Like nothing was working.

But I didn’t quit. Stayed the course.

Then I wake up at 204.2.
Same body, completely different feeling. Lean. Tight. Confident.

Nothing magically changed overnight, my mind just stopped lying to me.

Don’t trust your feelings. Trust your consistency

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

People love blaming metabolic adaptation.

But most of the time?
You’re just eating more than you think and moving less than you realize.

Your metabolism didn’t break in 2 weeks.

Your consistency did.

Before you blame your body, tighten your tracking. 💪

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

You don’t need a new program.
You don’t need better genetics.
You don’t need more motivation.

You need to stop quitting every time it gets hard.

Consistency is the most underrated “secret” in fitness.

It’s the one thing most people refuse to master.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

Two reasons people fail their diet:

1. You’re starving yourself
2. You’re way too restrictive

Different approach, same ending:

Binge eating.

White-knuckling hunger or cutting out everything you enjoy isn’t discipline, it’s a ticking time bomb.

Fix your approach or repeat the cycle.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

You can be in a 500 calorie deficit Monday–Thursday and completely erase it Friday–Sunday.

Mon–Thurs: -500 x 4 = -2000 calories ✅
Fri–Sun: +800 x 3 = +2400 calories ❌

You didn’t “stall”, you just undid the work.

Fat loss doesn’t care about your weekdays.
It only cares about your weekly total.

Stay locked in 🔒

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

Health is wealth. And most people are dead broke.

You’ll chase money, cars, status, but neglect the one thing that keeps you alive, your body.

No strength. No muscle. No resilience.
Just weak, tired, and falling apart by 40.

Strength training isn’t optional, it’s the insurance policy you refuse to pay.

Lift heavy. Build muscle. Or deal with the consequences later. 💪

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

If you’re not tracking your protein…you are 1000% not getting enough.

I hear it every day:
“Yeah I eat pretty good…”

Then we break it down and it’s like 80g for the WHOLE day 🤦‍♂️

That’s not enough to build muscle, not enough to recover, and definitely not enough to look the way you want.

Protein isn’t optional. It’s the foundation.

Track it. Hit your numbers. Watch everything change. 💪

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

If you’re not tracking your protein…you are 1000% not getting enough.

I hear it every day:
“Yeah I eat pretty good…”

Then we break it down and it’s like 80g for the WHOLE day 🤦‍♂️

That’s not enough to build muscle, not enough to recover, and definitely not enough to look the way you want.

Protein isn’t optional. It’s the foundation.

Track it. Hit your numbers. Watch everything change. 💪

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

You can “cheat” for a meal…even a day.
That won’t kill your progress.

But don’t lie to yourself…

That one meal turns into a day.
That day turns into a weekend.
That weekend turns into 3–4 days.

THAT’S what wrecks results.

It’s never the cheat meal…
It’s the lack of control after it.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

The VAST majority of people underestimate how much they eat.

It adds up REAL quick.

If you’re serious about a calorie deficit, you NEED to track.
Not forever. But long enough to wake yourself up.

And if you’re drinking your calories?
You’re making fat loss 10x harder than it needs to be.

No awareness = no results. Simple.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

Everyone says if you’re not starving, you’re not in a deficit…

🚫 Wrong.

If you do it right, low-calorie dense foods, high protein, you shouldn’t be hungry all day.

I’ve been in a deficit for 6 months and rarely feel hungry.

You don’t need to suffer to lose fat. This is why people fail.

Do it properly. 🔥

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

Olive oil is healthy, but it can wreck your calorie deficit FAST.

1 tablespoon = ~120 calories.
Most people pour 2–3 without even thinking.

That “healthy drizzle” just turned your meal into a calorie bomb.

Fat loss doesn’t care if the calories are “clean.”
Calories still count.

Use it, just measure it.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

Pickleball might be the fastest-growing sport, and the fastest way to get injured.

I swear I’ve never met a pickleball player who isn’t dealing with something. Knees, shoulders, elbows, something’s always barking.

All that quick stopping, twisting, reaching, it adds up real fast.

Fun? Yeah.
Low impact? Not even close.

Respect the game or it’ll humble you quick 🎾💥

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

Life has no guarantees.

But show up, train hard, eat right,
and results aren’t optional, they’re inevitable.

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

The ultimate flex as a dad isn’t stories about your past.

It’s still being able to show up and do it now.

Not “I used to be able to do that.”

Right now.

Having the energy to play with your kids, the strength to keep up, the discipline to take care of yourself even when life gets busy.

Because your kids don’t care what you used to be…
They experience who you are today.

Be the example. 💪

[𝐂𝐨𝐚𝐜𝐡 𝐁𝐞𝐱𝐱 @CoachBexx]

Not a single person eats healthy, trains consistently and regrets it.

Think about someone who does both,
Do they look miserable?

Or do they look strong, confident, and energized?

Exactly.

So if you’re telling yourself it’s not worth it,

STOP LYING TO YOURSELF!