19/08/2021
We all know how important water is to sustain our lives but do you know that drinking sufficient water can help you portion control and trim the waist too?
💧 To reap the benefits, we have to be strategic about it. These are the recommended times you should consume water but feel free to tweak it to what you feel most comfortable to yourself!
16/08/2021
Winner winner chicken dinner 🐔
Here's a handy guide breaking down the calories of each part of the chicken.
12/08/2021
Let's clear a common misconception. What and how you eat plays a huge role in shrinking body fat.
05/08/2021
Scaling down our appetites is never easy especially with our rich and delicious food varieties available to us.
We believe small increments are the key. A study conducted by Stanford Prevention Research Centre has found that diet quality, rather than quantity, is the key to shedding the pounds sustainably.
🍕 We believe small increments are the key. A study conducted by Stanford Prevention Research Centre has found that diet quality, rather than quantity, is the key to shedding pounds sustainably.
Of course, not everyone can quit cold turkey so let's take one step at a time by reducing/removing just one dish from the menu. The choice is yours 😀
TLDR: Eating the right stuff is what matters vs how much you are eating.
02/08/2021
One of the most frequently asked question is which should I focus on first? Cardio, weights, or both?
This is when we look into your fitness goals - is your goal to become stronger, lose weight, or overall physical improvement?
According to the American Council of Exercise (ACE), this is what is recommended:
📌 For better endurance, cardio first
📌 For better strength, do strength training first
📌 For burning fat & losing weight, strength training first
📌 On upper-body strength-focused days, you can alternate between the two
📌 On lower-body strength-focused day,do lifting weight first
📌 For general exercise, you can alternate but do the one you like less first.
The rule of thumb is you should incorporate both within a single routine (concurrent training) with one taking more emphasis depending on which fits your goals and lifestyle best while making more efficient use of your time!
Source: https://www.acefitness.org/education-and-resources/professional/research-studies/
29/07/2021
John is a modern dad - constantly coping with a full time job, 3 kids, and personal health! It’s a hectic 40s for him!
John’s goal was to get in shape, and stay in shape, which is a good strategy for a busy lifestyle. A healthy body would allow him to keep up better with his daily routine. The challenge was an old injury in his left arm, supported by metal frames, so we needed to avoid workouts that would pressure the injury.
One thing John has though is discipline. Within a few months, he went from dad bod, to hot dad bod 😂
As you can see from the photos, he can now tell everyone he has 6 packs in his 40s!
It's not about where you are now. It’s where you want to be 😊
27/07/2021
Quote it, live it. Follow us for your daily workout motivation!
25/07/2021
Michelle had a very unique reason that kickstarted her fitness journey. She was robbed, and in the ensuing tussle with the robber, she injured the left side of her body.
The injury caused her a lot of discomfort when exercising, to a point she feared exercising!
But somehow or rather, she decided to train with me, so we focused on correcting her posture (she used to slouch) and rebuilding her micro-muscles, without aggravating her injuries.
Her back muscles were the hardest to train, but she did it!
Michelle doesn’t have time to work out every single day, so instead she set herself yearly targets, and on her birthday, she’ll take a selfie of her body as a gift to herself. And I’m happy to announce that so far, she has always achieved her targets.
This is Michelle’s fourth year training with me. I hope to see her living healthy and strong!
It's not about where you are now. It’s where you want to be 😊
23/07/2021
From my experience, you always have less time than you think, and more time than you need.
Quote it, live it. Follow us for your daily workout motivation!
21/07/2021
works in production. He’s either sitting at his table for long hours doing video editing, or moving around a lot while carrying heavy equipment. Basically two extremes, so he’s constantly tired!
But the great thing about Ian is that he found the discipline to start working out, which is impressive considering his tiring lifestyle. He prefers early mornings, so we start our workout everyday at 6am.
A little issue was that Ian had an injury on his left shoulder, so I needed to find exercises that would strengthen his shoulder without aggravating his old injury.
Kudos to his discipline, it took only 3 months for Ian to slim down. Hopefully he’s much more productive on set now!
It's not about where you are now. It’s where you want to be 😊
19/07/2021
Except pain from old injuries, please don’t force yourself 😅 we can always work smart!
Quote it, live it. Follow us for your daily workout motivation!
02/08/2021
29/07/2021
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25/07/2021
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19/07/2021