Personal Trainer - Masidayu Abdul Aziz

🦴 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐭𝐡𝐞𝐦 𝐛𝐨𝐧𝐞𝐬 𝐥𝐚𝐝𝐢𝐞𝐬 🦴⁣
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🧬 As we go through life, we generally think about fat loss, pregnancy, pelvic floor, muscle strength but how often do you think about your bones? ⁣
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👩 Women are more at risk of developing osteoporosis than men due to the changes of hormones happening during menopause. ⁣
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❣️ However, it is never too late to start working on them. Focus on the present and the future instead the past! ⁣
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🐟 Not only does exercising help with your bones, an increase in protein, vitamin C and D can naturally help with bone health. ⁣
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Just posting smiley and happy vibes on the gram 💛

5️⃣ ways to help with your muscle soreness ❗️⁣⁣
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🔹 ⁣⁣Being sore is common especially if you just started exercising, increasing intensity or trying something new. ⁣
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🔸 It can come as early as 12 hours after exercising or 48-72 hours later. This just means that your muscles are responding to the new program/intensity. ⁣
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🔹 To help with the soreness, there are few ways to help to relief some stiffness. ⁣
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🔸 However, if soreness lasts longer than a week, you might want to see a doctor or have it checked out. ⁣

💜𝐇𝐚𝐩𝐩𝐲 𝐈𝐧𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝗪𝐨𝐦𝐞𝐧𝐬 𝐃𝐚𝐲💜⁣
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This to all the women I’ve met, became friends and my clients who I train/trained. I’m so grateful that we crossed paths. You ladies have taught me so much and I’m still learning from you everyday. ⁣
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You’ve made me feel confident and helped me feel like bad ass 😂 From being a mum, running a business or just being AMAZING, you guys deserve everything in the world and I have so much respect you ladies! You be killing all day, everyday! ⁣
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I’m thankful for you and this goes out to you! Much love, Ayu 💛

Working out and eating better is an important habit to help you achieve your goals run BUT what about the other lifestyle habits that helps you in the long run?

Apart from collecting my favourite Disney character Stitch, I do enjoy collecting a fair share of pineapple themed clothing 🍍

❓𝐂𝐚𝐧 𝐈 𝐠𝐞𝐭 𝐫𝐢𝐝 𝐨𝐟 𝐟𝐚𝐭 𝐨𝐧 𝐚 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐦𝐲 𝐛𝐨𝐝𝐲? ❓⁣
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🚣‍♀️ 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐢𝐬 𝐚 𝐣𝐨𝐮𝐫𝐧𝐞𝐲. It is about understanding how your body works, moves and how your lifestyle habits makes a big impact on them. ⁣
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❌ That itself is a long road and many wants to skip that just so that could get to the end result. Sorry babes, it doesn't happen that way.⁣
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❗There is no "𝐪𝐮𝐢𝐜𝐤 𝐟𝐢𝐱" to getting your goals. Nothing in life does (𝘪𝘧 𝘵𝘩𝘦𝘳𝘦 𝘪𝘴, 𝘱𝘭𝘦𝘢𝘴𝘦 𝘨𝘪𝘷𝘦 𝘮𝘦 𝘢 𝘴𝘩𝘰𝘶𝘵). ⁣
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💛 For you to see results, you have to trust the process. Keep your head up, stay consistent and work hard to get there. Y𝐨𝐮 𝐚𝐫𝐞 𝐧𝐞𝐯𝐞𝐫 𝐚𝐥𝐨𝐧𝐞! ⁣
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References:⁣
https://www.healthline.com/nutrition/where-does-fat-go-when-you-lose-weight -exercise⁣
https://www.verywellfit.com/how-does-fat-leave-the-body-4165132⁣
https://www.healthline.com/health-news/heres-how-much-your-genes-impact-your-ability-to-lose-weight -to-stay-in-shape-despite-genetics⁣
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❗️𝐍𝐨𝐭 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐰𝐨𝐫𝐤𝐬 𝐨𝐮𝐭 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 ❗️⁣
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❌ Before I became a coach, I’ve always assumed that people worked out because they want to lose weight, boy was I wrong. ⁣
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💭 Yes, the majority either wants to lose weight or build muscle mass but there are others who wants to train for a complete different reason. ⁣
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🥾 I’ve met people who wanted to train because they want a change in their lifestyle, the ability to move better so that they could go on adventures, even just to feel better about themselves. ⁣
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👍🏻That my friends, is why fitness is such an amazing thing that could help any walks of life.

Ever since I got back from France, I forgot how hot Singapore is 😂 god damn 🔆

😴 𝐇𝐨𝐧𝐞𝐲, 𝐝𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐫𝐨𝐮𝐛𝐥𝐞 𝐬𝐥𝐞𝐞𝐩𝐢𝐧𝐠 ? 😴⁣
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💆‍♀️ This may not happen to you but I’ve had clients who have told me that they have trouble sleeping, especially those ladies who are experiencing menopause or work strains. ⁣
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🧜‍♀️ Based on research, women actually do tend to have trouble sleeping compared to men due to other constraints. ⁣
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❗ If you do have trouble sleeping, there are ways to help you get that quality sleep you needed such as:⁣
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➊ Keeping your room real dark and cold (-18C)⁣
➋ Taking a really nice hot shower ⁣
➌ Reduce blue light exposure ⁣
➍ Keeping your wake up time consistent ⁣
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References: ⁣
"https://www.sleepfoundation.org/women-sleep/do-women-need-more-sleep-than-men⁣
https://www.sleepfoundation.org/women-sleep⁣
https://www.webmd.com/sleep-disorders/features/how-sleep-loss-affects-women-more-than-men⁣
https://www.sleepfoundation.org/pregnancyhttps://www.emedicinehealth.com/sleep_disorders_in_women/article_em.htm⁣
https://www.womenshealth.gov/a-z-topics/insomnia"⁣

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Been cooking every night for the past couple of days and I’m so proud of myself 🥘 It’s only Wednesday, but I’m already picking out what I should cook for next week👩🏻‍🍳

❎ 𝐘𝐨𝐮 𝐚𝐢𝐧𝐭 𝐠𝐨𝐧𝐧𝐚 𝐛𝐞𝐜𝐨𝐦𝐞 𝐒𝐡𝐞-𝐇𝐮𝐥𝐤 𝐡𝐨𝐧𝐞𝐲 ! ❎⁣⁣
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❓ I have always wondered who started this trend , “not wanting to look bulky” . For someone who is new to fitness and exercising, 𝘵𝘩𝘢𝘵 𝘱𝘩𝘳𝘢𝘴𝘦 𝘤𝘢𝘯 𝘣𝘦 𝘮𝘪𝘴𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘰𝘰𝘥 𝘢𝘯𝘥 𝘰𝘷𝘦𝘳𝘶𝘴𝘦𝘥 without understanding the basics of women physiology. ⁣⁣
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📌 To obtain such looks, 𝘰𝘯𝘦 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘧𝘰𝘳 𝘢 𝘳𝘦𝘢𝘭𝘭𝘺 𝘭𝘰𝘯𝘨 𝘵𝘪𝘮𝘦 𝘸𝘪𝘵𝘩 𝘱𝘳𝘰𝘱𝘦𝘳 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘪𝘯𝘨 𝘢𝘯𝘥/𝘰𝘳 𝘣𝘦 𝘦𝘢𝘵𝘪𝘯𝘨 𝘰𝘯 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘴𝘶𝘳𝘱𝘭𝘶𝘴. It is impossible for someone to be “bulky” after 1 training session. It doesn’t work that way! ⁣⁣
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⏱ Rather than thinking about how “big” you are going to be, understand the 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘤𝘦 𝘰𝘧 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 and how it can 𝘣𝘦𝘯𝘦𝘧𝘪𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘭𝘰𝘯𝘨 𝘳𝘶𝘯. Time to be strong and feel strong. ⁣⁣
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