Thabiso Phungula

Founder
Fitness Coach
Electrical Engineering student

Sharing every secret I know here and on my newsletter
Ebook: write or stay invisible

[Thabiso Phungula @NexaHamilton]

Everyone is talking about Ashwagandha.

Most people think it's just another wellness trend.

But the reason it's exploded online is because it sits at the intersection of:

• Stress
• Sleep
• Fitness
• Hormones
• Sex drive
Here's what Ashwagandha actually does:
🧵

[Thabiso Phungula @NexaHamilton]

@JosefRakich one thing about Josef if you were in his telegram channel over the last couple of years you would know that his crypto info is well researched and he has been right about a couple of them

[Thabiso Phungula @NexaHamilton]

@JosefRakich you my role model!!!

[Thabiso Phungula @NexaHamilton]

@azed_ai @magnific can you please make a whole movie looks soo incredible... How many tokens did it take?

[Thabiso Phungula @NexaHamilton]

@matt_gray_ i love the fact that your videos are downloadable

[Thabiso Phungula @NexaHamilton]

@Gabepluguez sure looks like tooo

[Thabiso Phungula @NexaHamilton]

@RobertGreene i now sleep listening to 48 laws of power....ive read the book but sleeping while it plays on the background just feels different... i could go on and on but why bother

[Thabiso Phungula @NexaHamilton]

@aleksliving privacy and battery down the drain

[Thabiso Phungula @NexaHamilton]

A guy I met at the gym earlier on today he told me

“My energy crashes in the afternoon so I skip the gym.”

This is what I said to him, incase you going through the same problem.

Here’s what’s actually happening and what to do.

First: your training time is wrong.
If your energy drops in the afternoon, don’t schedule the gym there.

Move training to:
Early morning before work
Or later evening after work
Just stop trying to “push through” a predictable energy crash.

Second: your food is causing the crash.
A heavy lunch high in carbs and low in protein causes:
Blood sugar spike
Insulin spike
Blood sugar drop afterwards

Result: fatigue and low energy

Fix:
Eat a balanced lunch with protein, fibre, and moderate carbs
Example: chicken, rice, vegetables

Drink water instead of sugary drinks

Third: you need a transition between work and gym.
Right now you go straight from mental fatigue into training.
Fix:

10–15 minute walk OR

Shower OR

Sit without phone for a few minutes

This lowers stress and improves alertness before training.

Fourth: remove decision-making after work.
Don’t decide “if” you go to the gym.
Use a rule:

After work, you change into gym clothes immediately

No sitting down first. No scrolling. No debating.

Fifth: reduce the requirement on low-energy days.
Don’t rely on feeling good.

Minimum rule:
If you show up, you only need to do 20 minutes
This keeps consistency even when energy is low.

Summary:

You are skipping the gym because:

You are training at your lowest energy time

Your lunch causes a blood sugar crash

You are making decisions while already tired

HOPE THAT HELPS

[Thabiso Phungula @NexaHamilton]

“I know what to do, I just can’t do it consistently.”

If this is your current problem in fitness, here is the solution

Fix this with systems you can follow even on your worst day.

Set fixed training days and never negotiate them.
Pick 3–4 days per week. Example:
Monday / Wednesday / Friday

Those days are locked. Not “if I feel good.” Not “if I have time.”
You don’t decide on the day. You already decided once.

Use one training plan for at least 8–12 weeks.
Stop switching workouts.
Pick ONE program:
Push / Pull / Legs
or
Full body 3x per week

Same exercises. Same order. Every session.

Your goal is repetition.
Train at the same time every day.
Not “morning or evening depending.”

Pick one:

06:00

17:00

19:00

Then protect it like a meeting with a client i know you guys wouldn't mess that up.

Remove all friction before training.

The night before:
Clothes laid out
Gym bag packed

Water bottle filled

If you leave preparation for the same day, you’re giving your brain excuses.

Set a minimum rule for bad days.

You don’t miss sessions anymore. You downscale them.

Rule:
“If I show up, I only need to do 20 minutes.”
Once you’re there, you usually finish anyway.
But the rule keeps the streak alive.

Stop relying on “motivation states.”

Replace it with triggers:

Alarm = train

Gym bag = leave house

Same playlist = start workout
No thinking. Just sequence.

Track one thing only: attendance.

Not weight. Not perfection. Not intensity.

Just:
Did I show up? Yes / No.

Fix the structure, and consistency stops being a question.

HOPE THAT HELPS

[Thabiso Phungula @NexaHamilton]

@GrammarHippy just tried it man it works!! Thanks bro

[Thabiso Phungula @NexaHamilton]

@GrammarHippy wait what?? im i the only person who's lost?

[Thabiso Phungula @NexaHamilton]

@theandreilucian Here for the same thing bro

[Thabiso Phungula @NexaHamilton]

@theandreilucian look at where this has been all along lol

[Thabiso Phungula @NexaHamilton]

@itsThandoe please text me again, check your inbox

[Thabiso Phungula @NexaHamilton]

@soncrypt01 Who is Julian straight up about to search this guy

[Thabiso Phungula @NexaHamilton]

i realised that in the beginning u need to make friends before you make followers... That friend group is essentially where you help each other grow and share valuable tips and data... its easier too climb up like that...

So if you in the same space just dm me and we could helo each othr grow

[Thabiso Phungula @NexaHamilton]

9/

But Ashwagandha isn't caffeine.

Most people who notice benefits take it consistently over weeks, not days.

[Thabiso Phungula @NexaHamilton]

Everyone is talking about Ashwagandha.

Most people think it's just another wellness trend.

But the reason it's exploded online is because it sits at the intersection of:

• Stress
• Sleep
• Fitness
• Hormones
• Sex drive
Here's what Ashwagandha actually does:
🧵

[Thabiso Phungula @NexaHamilton]

8/

The people most likely to benefit aren't bodybuilders.

They're stressed people.
Founders.
Students.
Parents.
Professionals.

Anyone whose brain never switches off.

[Thabiso Phungula @NexaHamilton]

7/

That's why Ashwagandha gets so much attention.

People take it expecting a hormone boost.

But many end up noticing:

• Better sleep
• Feeling calmer
• Better focus
• Improved mood
Which indirectly improves everything else.