GuruFitness

Let's talk about something simple yet essential: staying hydrated. Water is like a secret superhero for your body.

It helps with digestion, keeps your skin looking good, lubricates your joints, and is essential for producing energy.

Even a small drop in hydration can affect your mood, energy, and performance. So, make it a habit to drink enough water throughout the day.

Aiming for at least 8 cups a day is a good start, adjusting as needed based on your activity and the weather.

Carrying a water bottle is a great way to remind yourself to drink.

It's a small change that makes a big difference. So, sip away and stay vibrant!

Have a hydrated and lively day!

❤️, Coach Sharm.

This was in Bali, I worked out in the evenings with my 16-year old boy nearly every other day.

Without him, I'd be lepaking every evening after my Maghrib.

But nooooo.. He would force me to go 😅 This is after a whole day of activity of morning walks by the padi fields, waterfalls and yummy buffet lunch up in the mountains.

Seriously, I've no mood to workout after clocking thousands of steps a day... so I do simple exercises to keep my metabolism up. Guess what's this one? 😅

Thank you ♥️

Habit Change Challenge for us!

Happy New Year ! I hope you and family are well.

Are you tired of being stuck in the same old habits that hold you back?

This challenge is designed to help you learn how to make new habits possible and get rid of old habits that don't serve you.

Imagine feeling confident and empowered as you create lasting changes in your life.

Sign up for this challenge and take the first step towards creating the life you want!

Here are some things that you'll learn:

💪 Learn how to make habits possible without falling into the same traps that have held you back before, so that you can finally create the changes you want in your life.

🔥 Learn how to get rid of old habits without being held back by the same old patterns, so that you can move forward with a fresh start.

🤔 Identify your motivations and goals for making a habit change without being swayed by external factors, so that you can stay true to your own values and goals.

🎯 Set specific, achievable product and process goals without getting overwhelmed or sidetracked, so that you can stay focused on your progress and success.

-A video replay is now available; you can watch it whenever you want-

The workshop is designed to assist anyone who wishes to establish long-term habits and begin making the transition to a healthier lifestyle.

The challenge is conducted by myself, > 24 years experience, armed with a few Master Trainer certifications from US/Canada/Spain and a Master Of Science degree (to help you with science backed knowledge, skills and ability).

Learn more here
https://learn.bodythrive.co/doablehabits

Feel free to forward this to your friends and family members who may find it useful:)

If you have any other questions, please let me know ya?

Thank you so much and have a great day!

Coach Sharm ♥️

This exercise: training to give someone a better hug. Transferable to standing hugs 😋

Hello world 👊 This is what happens when a robot draws me 😁 More hair and muscles. Don't need to waste time working out.... And shampooing 🤣

Self-care and self-love must always be in your daily equation. Otherwise you'll find yourself in situations where you cannot do your best to help others. ❤️

If you want to be more time-efficient, start off by devoting 10 minutes a day to challenging but manageable exercises. This small investment of time will quickly add up and you'll soon find yourself able to progress to doing more exercises in 20-30 minute time frames. Don't give up, keep it going and you'll be amazed at the results! ❤️

The answer to personal growth is showing up. Show up and grow ❤️

I hope I made a smart decision. It was an ultra difficult one to make 😳

Is this even possible to lose 20kg of fat?

It was a hard no, at least at the beginning of his journey:

Despite trying several methods for over a decade without success, my client Faz (who has requested that his actual name not be used) was certain it was impossible to reduce 20kg of fat.
Alas! Faz (Per our client’s request, we have substituted his real name). He went on to become living proof that it is indeed possible.

So many challenges!

Of course, for Faz, it didn't come without challenges.

All these years of attempting to lose weight without success left Faz feeling frustrated, sad, agitated, and with a general sense of being lost.

He has tried every diet and exercise known to man to no avail.

For him, it was a discouraging and disheartening experience that left him feeling like he has no control over his life. Worse, he felt like he isn’t good enough or that he was born to be overweight. It was becoming a never-ending nightmare for the 40-year old dad of two.

But with the help of the steps that I’ll be revealing shortly, Faz did manage to lose 20kg of fat and is now reaping all the benefits of having achieved so.

Magic Pill?

While Faz initially thought this is another desperate claim or a “weight loss” magic pill, he eventually learned that the steps entailed in the program did NOT involve any diet pills, supplements, MLM, etc. Faz learned that we have coached hundreds of parents who want to take back control of their lives by losing their excess weight. Despite being a bit anxious, he was more excited to become part of this group.

What Was He Doing Wrong Before?

By understanding the fundamental causes that lie behind his inability to lose weight despite having tried several methods, Faz and I managed to identify the 3 main areas that we needed to solve first. These are:

1) He did not realise that he was, after all this time, doing the wrong things because he didn’t have the right knowledge and skills in the first place;

2) He was struggling alone and he failed to realise that this was a major cause of his setback; and

3) His lack of desire to work out or eat healthily kept him waiting for the appropriate mood and inspiration. He has lost control of his emotions and has felt a deep feeling of sorrow and anguish as a result. He was on the point of abandoning his efforts. He didn't know he needed to be saved.

How Did Faz Lose 20kg in 3 Easy Steps?

And because we have identified these issues, we were able to map out the exact three steps that he needed in order to lay out a strong foundation that paved the way toward his inspiring fat loss success.

1) KNOWLEDGE + SKILLS

What if Faz learns new and easy ways to lose the tummy inches?

Faced with failure in spite of his best efforts, Faz was angry with himself. The scale remained at the same level regardless of what he did. He wasn’t aware that his knowledge about how to lose weight was already outdated and that at his current age of early 40s, he needed to keep up with what his body can tolerate without disrupting his current lifestyle while still losing weight efficiently.

What did Faz learn?

So I shared with him about proper nutrition and healthy eating habits, as well as taught him exercises that are doable and yet challenging - those that bring results with the least amount of time. With his newfound self-assuredness and ability to make better dietary choices, as well as better time management for his daily workouts, he was ready to take the next step in his fitness journey.

A feeling of excitement.

What a great feeling it was! By breaking this habit of attempting and then failing, he realised he was on the verge of succeeding. For the first time, he told me - he felt elated and enthused about his next journey.

2) ACCOUNTABILITY + GUIDANCE + SUPPORT

How these little tweaks made a big difference to his consistency in being able to lose fat.

The next thing I observed was how much Faz relied on himself.
I tried to make him understand that while this is not necessarily a negative trait, attempting to accomplish everything by himself is a prescription for catastrophe given his present condition of zero to very little improvement.

That this is why he kept blaming himself for all the things that went wrong when what he could have done was to be more accountable, and seek guidance and support to encourage him to keep going, despite things “going wrong”.

So first, we worked on his accountability. We did this by making him share with me all of his food and drink intake, the quantity and quality of the exercises I’ve given him, as well as his feelings, frustrations, plans, and progress using different apps and his journal. It made things easier for him in such a way that it kept him on track and motivated.

Faz realised he couldn't do it on his own.

After so many failures, he realised he needed guidance. That he should have a strategy in place in case he went off course. For this, I was giving him all the resources he needed, along with counselling, if necessary.

Finally, in this process, Faz understood that support is essential. Using the support of coaches, mentors, friends, family, and even coworkers when things go rough would help a lot, I said to him.
Evidently, he shared that knowing that these people are behind him has helped him stay motivated when the scales aren’t moving in the right direction. But he also said he needed help in getting them to support his journey - lucky for him, I coach him on communication skills so he can attain success in this area too.
How Faz was able to taste and share success with the help of other like-minded individuals

Over the course of three months, Faz made connections with other like-minded clients of mine and he shared that they were there for him for more than just encouragement, but also support and guidance.

Faz was able to move from someone who was fighting his own battle to someone who now fights with a squad behind him. He told me that it made such a difference because it made his journey so much easier, so much more fun, and as well, he got rid of pitying himself so much because he knew there are others like him who keep on encouraging and rooting for him.

MOTIVATION + DISCIPLINE

What if Faz didn't have to wait for the right mood, feelings, and motivation to do the work?

Finally, Faz and I move on towards working on his motivation and discipline. Whenever he was feeling lazy and procrastinated, I told him that it was normal. Despite our good intentions, I told him that it’s only human that we don’t get pumped up 100% all the time. But instead of constantly waiting for the right mood to kick in and motivation to show up, Faz learned to use this downtime to think of a plan, set more realistic goals, and be more efficient with his time management.

He learnt how to brush things off instead of dreading failure due to his "weakness" as a human by creating simple but persistent routines instead of relying on motivation.

For Faz, it was challenging as he was doing this all by himself.
Of course, prior to achieving all of these, he used to struggle alone, constantly wait for the right mood and motivation in vain, and felt like he has no direction anymore.

As I was listening to his story for the first time, I can say that this is understandable. After all, after putting myself in his shoes, and all the years of hard work only to have my weight yo-yoing, it must have been difficult for me to become aware or perhaps to even question that maybe, maybe I am doing something wrong.
What having a strong foundation means for Faz in terms of losing weight forever.

Having successfully followed the three steps mentioned above, his foundations were set strongly. What this means is that no matter what challenges came his way - buffet parties, personal struggles, laziness, cravings, etc - he was able to go back to these foundations in order to help him get back on track. Finally, he successfully lost 20 kg of fat, and gained a fit body as a result of his efforts.

He has never felt so excited, so relieved at finally being able to see progress, after many years of aimlessly trying. It’s a huge win and he has worked so hard and smart for what he’s able to achieve. Thank you for doing the work, bro!. 🙂

Have you been in Faz' shoes before?

If you feel inspired or motivated by Faz’ story, I’d like to hear your story, too. Feel free to email me if I can help you.

If you'd like to know more about how I helped Faz, you may want to download the one page PDF roadmap and watch the coaching video after that 🙂

Coach Sharm
MSc (NTU), BA (NUS), PGDE (NTU/NIE)
Master Trainer trained: BOSU (USA), TRX (USA), PRAMA (Spain), TWIST (Canada)
Body Transformation Coach for more than 24 years

Good day friends, for those who want to stay fit and healthy, I have a few tips to remind you how you can achieve this.

See, it is important to have healthy habits in order to maintain good health. There are many different ways to achieve these habits, and it is up to the individual to find what works best for them.

There are numerous benefits to maintaining a healthy lifestyle. These include decreasing the risk of developing diseases, improving mental health, and lengthening life. Maintaining good habits can be challenging, but the rewards are well worth it.

Here are some tips if you want to be fit and healthy and be consistent about it:

📅 Do Weekly Meal Plans

If you want to be fit and healthy, it would be good to have a simple weekly meal plan as it keeps you on track and is a way to make sure that your meals are healthy. A good meal plan will help you get the nutrients your body needs and will keep you from overindulging in bad foods. This includes planning for your meals, eating out, and even snacks and drinks. And yes, plan for your desserts and snacks accordingly too! They're good for your soul ;)

This will also help you make better choices when it comes to what to eat. If you don’t have a weekly meal plan, it can be hard to stay on track with your health goals.

❌ Give No Excuses

It's time to stop making excuses when it comes to being fit and healthy. If you want to look good and feel good, you have to start doing more than just telling yourself that you don't have enough time. You need to set realistic goals and be willing to work for them. Here are some tips on how you can achieve your fitness and health dreams:

1. Make a plan. Planning is key when it comes to achieving anything, including your fitness and health goals. Create a timeline of when you want to achieve certain milestones, such as losing weight or becoming more active and stick to it. This will help keep you motivated and on track.

2. Set small goals. When starting out, make sure your goals are achievable but still challenging enough that you feel motivated to continue working towards them.

Overcoming making excuses will help you stay focused and consistent in getting to your goal.

📝 Keep a Food and Training Diary

Keeping a food and training diary has many benefits for both your physical and mental health. It can help you understand your eating habits and patterns, and help you identify the foods — good and not-so-good — therefore, you eat on a regular basis.

By tracking what you eat and exercise, you can keep track of your progress and make informed changes to improve your fitness. Here are some reasons why you should start keeping a food and training diary today:

1. You will be able to see how your diet affects your strength, endurance, and overall fitness.
2. You will learn which foods work best for you and which ones you should avoid.
3. You will be able to gauge the effectiveness of your workouts by seeing how much weight you have lost or gained over time.
4. You can use the information in your diary to create a meal plan that is tailored specifically to your goals and needs.
5. Tracking your food intake can help motivate you to stick to a healthy diet overall.

🚗 Park Their Cars As Far as They Can (Whattt?)

When you park your car far away from the entrance to a building or any other busy area, you are promoting healthy living by increasing your chances of walking to where you need to go. This deliberately makes you put in more effort to go to your office/destination, hence burning more calories. Walking is one of the best exercises for overall fitness and health and is especially beneficial for people who have difficulties sticking to a regular exercise routine.

Other examples include taking the stairs instead of the lift and deliberately avoiding food shops while walking home or going to your office.

🛣️ Always Get Back on Track

People who are fit and healthy don't depend on motivation and willpower. They allow themselves to slack but know when to get back on track. If they're feeling off track with their fitness and health goals, they feel like it's not too late to get back on track.

Here are some tips you can follow to help you get back on track and stay healthy:

Set a goal. When starting out, it can be helpful to set a more specific goal rather than aiming for the general "fit and healthy" goal. For example, you may want to try and work out five times a week for 30 minutes each time instead of just trying to be fit. This will help keep you motivated and on track.

Find like-minded individuals. Finding people who support your fitness goals can be really helpful. There are plenty of online communities that cater specifically to fitness enthusiasts, so start searching for them!

📈 Make Personal Note To Improve One's Self

Fit and Healthy people have learned to crystallise their WHYs and their desire to progress 1% better each day. Self-improvement is important for many reasons. It can help us to be more fit and healthy, which in turn can make us feel better and live longer. Making notes to improve ourselves can also make us happier. Studies have shown that people who improve their own lives tend to be happier than those who don’t. This may be because improving our skills and abilities makes us feel more accomplished and in control.

💪 Weight Training 3 Times per Week

When it comes to getting fit, health and staying healthy, weight training is key! Strength training not only helps improve your physical fitness, but it can also help keep your heart healthy, reduce your risk of diabetes and obesity, and even decrease your chances of suffering from chronic pain. Plus, strength training is a great way to boost your mood and increase feelings of self-esteem. In fact, many people find that they enjoy doing strength training more than any other type of exercise!

🎯 Patient To See Results

Most people would agree that losing weight is a lot easier said than done. But if you want to achieve your fitness goals and maintain a healthy lifestyle, patience is key. Losing weight and getting in shape takes time and effort - but it's definitely worth it! And remember: It takes time to see results - so don't be discouraged if you don't see them overnight! Successful people are not too hard on themselves. They know that as long as they're consistent, they will be able to lose weight or achieve any goal that they have in mind.

While the above-mentioned tips are helpful, there are also other tips that you can do such as getting enough sleep, drinking an ample amount of water every day, and consuming alcohol in moderation.

It is also important to have a good support system, as it can be difficult to stick to a healthy lifestyle on your own.

So if you want to seek professional help, I am here to assist you once you're ready to take on the fat loss journey. Kindly DM me for more info.

Have a good day, ya. 🙂

PS. Feel free to share this on your wall if you find that it helps many other people!

Good Day, friends. For years, we have been told that in order to lose fat, we need to make major changes to our lifestyles. We are told that in order to see results, we need to overhaul our diets, start exercising regularly, and dedicate hours of our day to weight loss tasks.

However, what if all of that was not true? What if instead of making huge changes, all we needed to do was focus on making small ones?

Micro habits. We sometimes take these small changes for granted. In today's world, it seems like everyone is looking for the next big thing to help them with their weight/fat loss goals. But what if there was a simpler solution that didn't require any drastic changes to your lifestyle? According to research, the answer may be micro habits.

Micro habits are tiny behaviours that you do on a regular basis in order to achieve your larger goals.

Let's look at some micro habits that we can start incorporating into our life right now.

📖 Learning something new by reading

In the world of endless information, there are many ways to learn new things. You can attend classes, watch online tutorials, or read articles like this one. Reading is a great way to learn because it's free, you can do it anywhere, and you can read as much or as little as you want. When you read, you're exposed to new ideas and ways of thinking that can help you grow as a person.

In order to lose weight or fat, you may need to learn something new. According to a study published in the "International Journal of Obesity," adults who read books or listened to audiobooks lost more weight over a period of 18 months than those who didn't read at all.

The researchers found that reading helps people become more mindful of their food choices and portion sizes. They also found that reading was associated with lower body mass index (BMI) and waist circumference. So if you're looking to shed a few pounds, consider picking up a book – or even an e-reader!

🕒 10 minutes of daily exercise

Did you know that if you want to lose weight, all you need is to start with 10 minutes of exercise? It's true! In fact, research has shown that even a very short bout of exercise can help to boost your metabolism and promote weight/fat loss. So if you're struggling to find time for a full workout, don't worry – just do 10 minutes, and build up from there.

🎯 45 minutes of full focus on one task

If you're looking to lose weight, you may think that you need to focus on multiple things at once. But research shows that if you want to see results, you're better off focusing all of your energy on one task.

In fact, a study published in the journal Obesity found that people who focused exclusively on diet and exercise lost more weight than those who tried to juggle multiple goals.

So how do you focus on one task? Start by setting specific goals and making a plan of action. For example, if your goal is to lose 10 pounds in two months, create a plan that includes daily calorie goals and a workout schedule.

And be sure to avoid distractions – put your phone away when you're eating, turn off the TV when you're working out, and so on.

In conclusion, the power of micro habits can be the difference between losing weight/fat and not losing weight/fat.

By building these tiny habits, you can gradually make changes to your lifestyle that will result in permanent fat loss. Start by making small changes to your diet and exercise routine, and gradually increase the difficulty of the challenges you set for yourself.

Just remember to make sure your micro habits are realistic and achievable, and that you celebrate every accomplishment, no matter how small. With a little bit of effort, you can create healthy habits that will last a lifetime.

Most importantly, be patient and don't give up; forming new habits can be tough, but it's worth it in the end.

I wish you all the best in this journey. And if ever you need help, you can always DM me for more information.

Have a blessed day. 🙂