Personal training & Nutrition balance
Lifestyle Transformation
21/01/2023
Wishing everyone a Happy, Healthy & Prosperous Bunny Lunar New Year!!
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Remember to stay Well nourished, Hydrated and Well rested throughout the festive season. And make the time for a quick 30min workout to keep your strength and fitness. Itās also a good way to de-stress after a busy day of visiting yah š¤£š¤£.
17/02/2022
Sometimes we all feel a little lazy and we donāt feel the desire to get into the grind. Sometimes itās a little like Life and we feel a little beaten down when we see the uphill climb aheadā¦.
So instead I like to focus on making each step, just getting 1 foot ahead of the other. Cos we all know what the ultimate goal is, which is better health and we know we gotta have both exercise & nutrition for that. So donāt focus on obstacles or the climb or how many peaks you gonna have to cross. Just get each step in and stay in the journey not only you will get to your destination, youāll learn a lot during the journey. And in a lot of ways thatās also Life. Youāre gonna feel beaten down and wanna give up but you know what? Just keep moving forward and take Pride & Encouragement with each step forward!
Pressed for time, how about quick Back workout with . Here are 3 which I feel are essential although you can always add a couple more exercises to get a thorough back workout.
Remember to focus on Muscle activation & Intensity š„ and always think about pulling with the elbows and pinching those shoulder blades together while keeping the shoulders dropped.
I like to tell myself Pull, Pause, Extend to really get that activation & burn š„ going!
So weāve got:
1) Lats pull down:
Really pull your elbows towards the lower lats.
2) High row:
Really get into a stable position, flex that back and pull those elbows back. Squeeze the shoulder blades together.
3) Low row:
You can do this either standing or seated. Keep the back flexed and really focus on drawing the elbows back while the shoulders are dropped.
Try to aim 4 sets of 15. You can have variation with ascending, descending, drop sets or supersets etc. But always remember Muscle Activation & Intensity!
12/02/2022
Making use of leftovers. So hereās a bit of a luxurious pre workout snack. I suppose if u had 2 of these and a salad on the side you could have it for lunch. Anyway itās :
Grilled zucchini
Cottage cheese with pomegranate
Shredded chicken tagine & olives
On a grilled sourdough.
Itās really tasty and you can think of other protein replacements for this open faced sandwich.
Nutrition doesnāt have to be boring or tasteless
Enjoy! š
Health is both Nutrition & Exercise. we believe you canāt have 1 without the other. Therefore choosing health means wanting a Lifestyle whereby exercise is part of it and making good food choices as part of daily practice.
We focus on achieving through resistance training either PT or group workouts as well as nutrition education.
Learn about how to build muscle for strength & power that will maintain your mobility and Quality of life right into your senior years.
Learn about food and the right choices that will nourish your body & muscles while improving your health.
07/02/2022
Fueling up at lunch before my workout!
A lot of times when it comes to food, youāll hear about getting enough macro nutrients, right amount of carbs, proteins, fats and youāll think what about veg, fruits etcā¦
For me, I like to think about what I need to eat to not only power my workout, but for my post workout as well and it helps me to have a more practical way of wanting to have the right kind of protein, carbs & fats in my meal so itās easier to prep as well as tasty.
So hereās a grilled Moroccan spiced chicken breast with baked turmeric cauliflower and a side of salad. If you need a little more carbs you can add a side of rice n beans. But for me this is enough otherwise Iād be too stuffed to workout. At most Iāll get a protein shake right after workout so I get enough protein.
So remember, health is both food + exercise and they are linked regardless. You shouldnāt think of them separately but instead in unison and that way your diet will start to get healthier cos itās gonna make your workout that much more effective in terms of result.
Give it a try!
Every now & then weāll have a little circuit work just to spice things up. Get the heart rate up while still building some muscles. Donāt always workout in your comfort zone cos the little discomfort helps the body learn to adapt & grow. It works for life as well as muscles!
Especially with sandbags & battleropes šš a lot of things we can do with these 2!
Hope you all are spicing up you workout this weekend!
03/02/2022
Sometimes, the only voice that matters is Your own. It makes the difference in how you overcome challenges or obstacles in your health journey or in life.
So make it a point that youāre telling yourself that you CAN!
We are here to remind you & tell you that you CAN even when your day is hard and it seems like an impossible climb.
Itās all in the mind.
Stay active, even during festive periods. Hereās a quick with resistance bands. Why resistance bands? Itās
šŖš¼Versatile
šŖš¼Minimal equipment
šŖš¼No gym required
šŖš¼Anytime, Anywhere
Keep the focus on muscle activation and maintain your intensity. Time your rest between sets and consider supersets and dropsets. You only need 30mins. Just get it done!
Learn more about muscle activation by signing up for our PT or group workouts!
31/01/2022
Wishing everyone a very Happy Lunar New Year š§§!
Gong Xi Fa Cai !šš
For our last Tip, number 8: Lucky 8! And itās all about Zzz š“ā¦ thatās right SLEEP! Simple as it is sleep is really important. Thatās when our body does all that repair work and getting enough sleep, helps improve your immunity as well! So we can eat all the right things, workout well and have enough water but we still need to give our body the time it needs to use all that nutrients and do itās repair work. And itās gonna be during sleep time.
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So for this Lunar New Year, even though we all love the long nights during festive occasions, but make it a point to get your 8hr of sleep. Itās gonna keep you healthy throughout. Also, itās going to be that necessary recharge for the next busy day!
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30/01/2022
We are down to our last 2 Tips for a Healthy & Active Lunar New Year! So for today, Tip 7: Skip Soda! Thatās right, just stick to good āol plain water. Thereās always a lot of soda and packeted drinks whenever we go visiting and honestly these donāt really quench your thirst. Even if you go for unsweetened Iced teas and coffees, those are loaded with caffeine. What your body is really craving for us jus simply water.
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With water you cut down on all the excess sugars from sodas, fruit juices and other packeted drinks. Afterall, you are getting extra sugar with the snacks so try to be mindful of where the other sources of extra sugar are coming from.
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Lastly remember youāre gonna need anything from 2.7-3.5L of water if youāre an adult. So bring a bottle of water when you go visiting. Cos itās easy to forget to drink enough with all the festivities. And make it a point to finish the bottle (eg. 500ml)and top it up when you go visiting. š
Time to start getting ready for CNY!!
| Monday | 09:00 - 21:00 |
| Tuesday | 09:00 - 21:00 |
| Wednesday | 09:00 - 21:00 |
| Thursday | 09:00 - 21:00 |
| Friday | 09:00 - 21:00 |
| Saturday | 09:00 - 21:00 |
| Sunday | 09:00 - 17:00 |