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James Phua | Fitness Coach

@james.phua

29.7K

followers

663

following

💪Help men & women 30+ get in undeniable shape
➡️Lifestyle & Contest Prep
🥇🥈🥉x20 Athletes wins
📲DM “RESULT” to start! Online / 1:1

POSTS STORIES REELS TAGGED

It’s a wrap for 2 days event @wnbfmy 2025 and I couldn’t be more proud of every single one of you.

@dylansee_0511
🥈2nd place - Men’s Physique (First Timer)
🥈2nd place - Men’s Physique (Novice)

@_jinzai_
🏅4th place - Bodybuilding (Novice)

@raziel_d_nomad
🎖️ Did an amazing job in this prep and the most inspiring one. Total drop 26kg, from lifestyle to athlete and giving the best on stage.

To all my athletes, thank you for putting your trust in me throughout this entire prep.

For some of you, this was your first show and I hope it was an unforgettable one.

You showed up, stayed disciplined and made sacrifices. You pushed through the hard days, the doubts, the discomfort and still gave it everything you had.

Like I always say competitions is about YOU VS YOU and always do your very best.

You can’t control who steps on stage next to you. You can’t control who’s the judge.

But you can control your effort, your discipline and the standard you hold yourself to day in and day out.

And that’s exactly what you did. You brought your best. You fought hard. That’s what matters most.

I’m may not the best coach but I will always give my all to bring out the best in my athletes, whatever it takes. Your growth fuels mine.

This journey doesn’t end here. I’m already reviewing, learning and leveling up. We’ll come back sharper, smarter and stronger next round.

Signing off for now. But we’re far from done. 💯 by @james.phua

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a year ago

Picture yourself one year from now..

You’re in the best shape of your life and you feel amazing.

You no longer worry about other people judging the way you look.

Everyone around you start asking how long you’ve been working out?

You feel better and you have more energy than years ago.

Not only that, you influence people around you that want to start working out and eat healthily.

By putting in the effort at the right place is the speed track to success. 📈

This is what we can work together to help you achieve to make your dreams a reality.

So here’s to all of my amazing clients who are working hard every day to achieve their goals.

Your successes are my success, and I am honoured to be a part of your journey 🚀

Now, the question is, are you ready to put in the work to radically change your life?

If you are tired of trying and not happy with yourself looking in front of the mirror, I’m here to help and only select 3 people who are keen to lose 5kg - 10kg of weight in the next 90 days without giving up their favorite food and social life.

If you feel like you want to take control over and transform, DM me “RESULT” and I will send over the details. by @james.phua

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2 years ago

Imagine looking back a year from now and realizing you’ve wasted another year stuck in the same place.

How does this make you feel?

Now imagine the opposite, you take action today and start building the future you’ve always dreamed of.

You’re one decision away from transforming your life.

What will you choose?

The truth is, you already know what you need to do.

The only thing stopping you is the belief that you can wait.

But time doesn’t wait for anyone.

You can wait for another 12 months but once is gone, you will never ever get it back.

The longer you put off action, the further your goals slip away.

Your path to success is clear, you just need to take the first step today.

I’m choosing for 5 men & women who’s tired of themselves looking out of shape to breakthrough and get into their best shape in 90 days, DM me “RESULT” and I will send you the details. by @james.phua

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2 years ago

Lifting with intent is straightforward yet demands dedication and focus. It involves understanding goals, eliminating distractions and committing to purposeful, effective training.

Every gym movement should be executed with clear purpose, optimizing limited time and ensuring each session contributes meaningfully to your goals. Lift with intent and make every moment count. 💯 by @james.phua

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3 days ago

JUDGES FEEDBACK now available from PCA Malaysian Championships!

Email to : pcamsiabackend@gmail.com
…….

Please ensure you include your name, badge number, categories and some photos from the event.

We look forward to assisting you in your physique development and see you again soon! by @james.phua

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4 days ago

Week 3 of practice is getting more things to learn with the next chapter of speaking. This is just a warm up! 🎤

We learn to express our speeches with emotion and gesture which makes the speech more interesting.

To be honest, it is not easy and I think this is a form of art to express at the right time.

Now I need to brush up my graduation speech to make it more engaging and interesting! 📝 by @james.phua

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8 days ago

Its been awhile since update. Current progress and I think is on the right track. Not getting into shredded and ripped condition yet, but in a healthy range of body fat and build more muscle mass, getting stronger, improving my mobility and reducing unnecessary injuries. That’s the biggest flex! 💪

Eating out can be a headache sometimes but if you know what to order and know how to adjust your portion, you’ll not need to worry much about it. Additional protein, why not? 😎

Updating clients’ progress and brainstorming some of the upcoming plans and troubleshooting some issues on what’s the next action step should be moving forward. Overall I’m quite satisfied with their progress.

Pushing @jasonwaicheong on the next breakthrough to prepare him for the next year’s competition. We had set that goal ever since after his last show few months ago. We want to make it better this time and come back stronger!

Nando’s portion - 1 rice, 1 full palm protein, 2 salads. This is a high calories meal but is only my 2nd meal of the day.

Unexpected good strength and energy level to lift such heavy weight probably had plenty of carbs for few days and a quarter of mooncake.

Such a breathtaking view! The sparkling skyline and city lights glow brightly in the dark. I can watch this every day. Don’t you agree?

New flavour so I picked Banana Tiramisu. Thanks to @wendyheah for her advertising hahaha 😆

“You do gym can eat ice cream meh?”, “eat ice cream won’t make you fat ah?”. Well, if you learn how to manage your food intake, learn about portion control and understand the priorities of the food you have, you’ll be surprised there’s flexibility around the meals. The main thing is to understand HOW MUCH YOU SHOULD BE ACTUALLY EATING a.k.a. DAILY CALORIES INTAKE

Sometimes a good mirror check is a reminder to yourself of how great you are. Always stay grounded, keep growing and start glowing! 💯 by @james.phua

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13 days ago

If you hate squat, it’s probably your height. Courtesy to @james.phua for the quad-growing hack!

#fitnessmalaysia #musclegrowth #gymreels #bodybuildinglifestyle taken in Celebrity Fitness Malaysia by @james.phua

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17 days ago

Ivy dropped a total of 7kg bodyweight while she was juggling with work shifts in the hospital and also family life.

She wanted things to change, but life wasn’t about to calm down.

Now she learned how to make progress THROUGH that life.

And she’s seeing muscle definition she’s never had before and getting stronger, leaner body shape.

She’s said goodbye to her bigger-size clothing in the wardrobe.

And she’s learned to recognize hunger, emotional eating and boredom eating, enjoy food and keep going when a week isn’t perfect.

7kg down, with skills she can use for the rest of her life.

Now it could be your turn.

If you’re tired of been through all the trial and error and searching for a real direction to achieve your goal, DM me “RESULT” and let’s start. by @james.phua

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19 days ago

2 WEEKS OUT FROM FIRST SHOW: PCA MALAYSIA 🇲🇾

Posing looks easy until you’re the one under the lights.

Holding every position, controlling every muscle, and finding the right angles takes more practice than I expected.

But with the right coach and the right guidance, the process becomes clearer.

2 weeks out. Still learning. Still sharpening. Still chasing the best version of myself. 💪 by @james.phua

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20 days ago

Getting myself into a public speaking programme. This is something that I really wanted to do for a very long time and I’m glad that I found the right platform.

To be honest it was an eye opener to me that there are so many things to learn from the programme such as structure, the flow and how to handle impromptu questions.

Besides that, also learning from the people in the entire classroom coming from different fields of expertise that inspired to become a great speaker.

This is just a beginning and there are more to learn in the upcoming lessons 🎤 by @james.phua

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21 days ago

If you don’t feel like doing cardio after the workout, try this method. by @james.phua

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a month ago