Summing up, 2009 had been a good year for me. I couldn't have asked for anything better as it gave me ample opportunities to touch lives through both my personal training programmes & workshops. In particular, I fulfilled my dream of conducting my own Train The Train Certification Programme. What started off as a bold ambition early in the year when I wrote the syllabus materialised into something that will now see future runs on a more consistent basis. Not forgetting that my grooming workshops have now reached out to more adults & students.

I feel really blessed to be able to do what I enjoy doing. This gives me the impetus to move confidently ahead. 

This year, I have more exciting plans in the pipeline. Life is never about being constant. It's all about change for the better.

Happy New Year! And may all my readers' new year resolutions come true too :)

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According to an article in The New York Times reproduced in the local press, the shocking news must definitely be that contestants of the wildly popular TV reality series 'The Biggest Loser' are facing health risks.

It comes as an absolute bolt from the blue when the winner of the first season, Ryann C Benson, who lost 55.3kg of his 150kg has now ballooned back to above 136kg. If this not cause for worry, then read this "he publicly admitted that he had dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood." OMG!

This is a very serious revelation. What on earth went wrong exactly? 

Reading on, I learnt that many contestants, in a blind bid to win the honour and the cash, went to extreme measures such as self-induced hydration and other health-defying weight loss techniques just before the official weigh-in.  

No matter how anxious one wants to lose weight, one should never play with one's health. If there is no health, there will be no fitness whatsoever. That's why health must always be placed before fitness. 

Interestingly, this article has also confirmed what I have been sharing and that is any weight loss of more than 2kg per week is dangerous. Thinking back, there is no safer and effective weight loss programme than a properly regulated training programme comprising cardiovascular activities, resistance training and a meticulous meal plan. Anything outside this (think miracle slimming pills & zapping machines etc) only subjects you to a health risk.

Love your fitness...more importantly, love your health everybody!

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Welcome to the New Year Countdown Gym Workout!

Of all the workouts lately, I think this must be the one I will remember for a long long time to come. Not just because of the name I coined, but more because of the excellent soreness I felt the very next day which lasted for 3 straight days!

Be warned...this workout is definitely not for the faint-hearted...My New Year Countdown Gym Workout comprised a pectoral and lats superset. In layman terms, they refer to the chest and the upper back. In all honesty, I've not done a chest and back superset for a long time. But I psyched myself up with the fact that it would be good to challenge myself once again. And besides, this superset routine really gives you that instant pump as opposed to a single muscle group workout.

This was what I did in 1 hr 10 minutes flat using a 3 set each routine. Still feeling energetic, I finished off the workout with dips and abs exercises.

1. Pull-Ups
2. Incline Chest Press Machine
3. Bench Press
4. Seated Row
5. Dumbbell Flyes
6. Lat Pulldown
7. Cable Crossovers
8. Rear Delt Flyes
9. Dips
10. Abs Crunches
11. Flippers (my own creation)

As I left the gym, I couldn't help but look forward to more of such superset workouts...Hmm...which one shall I do next?

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A friend asked if I could accompany her to the Body Balance class at the gym. As I happened to be free this afternoon as a client cancelled the session, I was up for the challenge. I use the word 'challenge' here as it must be at least 3 months since I last attended any class - be it body balance, steps, yoga or pilates. 

But the good news is that we will all be setting off on the same pace as it's the new release of the Body Balance series. So, no one is at any advantage or disadvantage. That should put the mind of my friend at ease. 

I like Body Balance as it is a combination of pilates, yoga and taichi. Instead of having to take each of these classes separately, now I can do a three-in-one in Body Balance. Besides adding variety, it also helps to make one supple. Now this is important as flexibility is one of the most important considerations in planning any exercise programme. That's why I always emphasise the need to stretch and strengthen the core in my training programmes.

After starting off with the taichi warm-up, I began to get into the swing of things. Slowly but gradually, it was all coming back to me again. Remember the star pose? Downward dog? Stationery hold? Yes, I do!

I understand the new release is a slightly more taxing one, especially since it centered significantly more on the abs. But it was all for a good cause.

To me, Body Balance is all about finding the delicate equilibrium in your life. Just like how yin and yang coexist peacefully, so too must we balance both work and play. 

After the class, I felt really good! I'll attend the class again next week if my schedule allows :)

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If there's one thing all of us should not do, it's not to lose faith in ourselves. Many of us start blaming ourselves for not losing weight fast enough. Many of us start blaming ourselves for binging incessantly. But at the end of the day, does it solve matters? It doesn't. If there's one thing it does, it certainly makes you feel bad. When you feel bad, you start perpetuating the same vicious cycle over and over again. It traps you within.

If you have put on 10 kg in the last 2 years because of your lifestyle habits, then do not expect yourself to lose that extra 10kg in the next 2 months. We have to be realistic and set achievable goals. It is demoralising to set a goal that is highly unattainable just because it makes us feel good initially. And when you finally realise that it is mission impossible, your regress to your old habits. 

A friend emailed me recently lamenting her woes, chief of them all was that her weight was spinning out of control. 

I totally understand how she feels as she's not the only one battling weight issues in this world. As the saying goes, we reap what we sow. We are what we are today because of our past decisions. It's completely normal to feel this way - to feel lousy and out of shape. For far too long, we have been conditioned by society's notions on what looking good means and getting their perfect figure. But in life, there is no perfect figure. If you ask me, the hourglass figure is not prefect because in some cultures, big is beautiful. Likewise, not everyone aspires to be a size 0 like Kate Moss and Victoria Beckham as many consider them to be anorexic. 

Besides helping her to better accept the reality and work on it, I also advised her by telling her to take baby steps forward. It is one thing to know what you don't like but a totally different issue to work on it. By taking baby steps forward, she will not be putting undue stress on herself. Once she starts picking herself up again from where she left off, she will find it much easier than she initially imagined it. 

Never lose faith in yourself because if you abandon yourself, no one can save you. After all, Rome wasn't built in a day. Think of the times when you couldn't accomplish something massive but still managed to get it done by breaking it down into parts. Then slowly but surely, when you worked through the parts, you got to the whole at the end. You may not be able to complete a marathon now but you could still finish an hour run on the treadmill. 

In the same vein, exercise works in the same manner. It is a way of life which you need to incorporate into your existing lifestyle slowly. If it is done in a forceful manner, chances are high that you will regress as you feel disheartened by the seemingly slow results. 

I have faith in everyone. Dismiss any non-supportive thoughts in your head, wear your sports shoes and head down to the gym!

Merry Christmas everyone!

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Forget about sleeping in late. Forget about the two-in-one meal of the century which they term ‘brunch’. Let me tell you the truth that of all the meals you should have, breakfast is the mother of them all. Yet sadly, many people choose to neglect breakfast or skip it entirely because of their busy schedules.

It’s time to wake up to reality! According to a survey done by the Asian Food Information Centre (AFIC), one in five people eat breakfast in Hong Kong, while in Philippines, the number is one to four. Closer to home, only ten per cent of Singaporeans and Malaysians skip breakfast.

Eating breakfast helps you start your day right. You need to consider that you have not had anything for the last six to eight hours while in sleep mode. Your starved body needs nourishment in the form of food to boost the fuel engine first thing in the morning in order to meet the many challenges in the entire day. You cannot fight a battle and win convincingly if your troops are weak and malnourished. You cannot think strategically and focus on your activities if your tummy is growling away. You cannot grow if your hunger pangs lead to your body feeding on your hard gained muscles in starvation mode.

Over and above them all, breakfast helps you lay the foundation for life-long health benefits. In a study done by the Northwestern University's Feinberg School of Medicine in Chicago, the results showed that people who ate breakfast had a 35 to 50 per cent lower rate of insulin resistance compared to those who skipped the meal. Insulin resistance is a marker for diabetes and heart disease.

From what I have observed, a hearty energy boosting morning meal can help you lose weight! This is absolutely true as people who skip breakfast often think they are cutting calories. But what they fail to realise is that by late morning or lunch, the same person starts feeling starved. People who skip breakfast naturally replacing calories during the day with incessant nibbling and this often leads to bingeing at lunch and dinner. Without any doubt, skipping breakfast is not the way to go to lose weight. Insistent people are only setting themselves up for failure and further misery. 

When you eat your breakfast regularly, you have developed a good habit. This almost always translates into other good habits such as starting to exercise regularly. 

Breakfasts need not be an elaborate affair. In fact, the simpler the better. What is most important is you must enjoy your breakfast as it fills you up slowly and preps you for the entire day. When you start right, the whole day is right. Here's how to prepare a simple yet flavourlicious energy boosting morning meal rich in fibre, proteins and complex carbohydrates. Enjoy!

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I've been considering to upgrade my personal trainer qualifications for some months now and since it’s already December, I decided to just bite the bullet and go for it. If there’s one thing I hate in life, it’s staying stagnant as it signifies no growth. Everyday in life, we are either growing or not.

It feels like varsity all over again with lecture notes, case studies and the final exam. The only difference this time is I feel more confident as my clientele base continues to build up steadily. With more clients, I am able to draw from my experience and different training programmes.

After submitting my answers, the next best thing to do was to wait for the results. I’ve already done my best and reviewed my submission twice.

Two days later, the results were released. And I got mine through email notification. I was happy when I saw the results –‘A’ grade. This is my best Christmas present for myself. I am now a certified master trainer :)

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One of the cheapest and most effective forms of exercise is running. Yes, I advise all my clients to run. To speak the truth, if done the right way, running is the best form of exercise.

Let’s consider its merits – running is convenient, cheap and most importantly, non-buddy dependent. Adding on, it is also the perfect cardiovascular workout because you can expect to perspire (a lot) after a run which in turn helps you to burn calories and fat. All you need to invest in is a good pair of running shoes.

But before you put your foot down and start running, here’s a few tips to take note of.

Shoes

I cannot emphasise enough the importance of investing in a good pair of running shoes. According to research done by exercise physiologists, a good shoe supports the foot as it absorbs up to three times your body weight during running. There are many brands of running shoes available in the market but do look for a pair which is light-weight, breathable with built-in cushioning. Do note that running shoes should have more shock-absorbent heels than walking shoes as they allow your foot to move with a controlled, rolling motion from heel to toe. Prices of running shoes vary from brand, range down to the very aesthetic features. All these are secondary compared to how well that pair of running shoes fit your feet.

It is best to keep your running shoes only for running so as not to wear out its soles too quickly. Have another pair of shoes for regular gym use instead.

Socks

For hygienic reasons and to allow your feet to breathe, go for polyester-micro-fibre socks as they are designed to draw moisture away from the skin, thus helping to keep your feet blister-free when active.

Surfaces

Of all the available surfaces, I consider the running track the best of them all as it contains a shock absorbent rubber-asphalt mix. Alternatively, choose to run on the treadmill as you can run anytime regardless of weather conditions. For the more experienced runners who are keen to explore other surfaces, try running on the beach, grass, concrete pavement or even a slope to up the intensity of your cardiovascular workout. Just be careful when running on these uneven surfaces as the risk of injury also increases.

Form

Adopt a comfortable posture while running. This translates into leaning forward from the ankles and not the hips or back. If you have just started your running programme, pay extra attention not to overstretch your stride length and this can tighten your hamstrings and stress your knees. |

Intensity

It is futile if you do not find yourself breaking into a sweat even after five minutes. This means your running is not intensive enough. Push yourself harder. Take this test and say two or three sentences while running without gasping for breath. If you are able to do this, then your running intensity is at a comfortable pace. On the other hand, if you are feeling like you can’t breathe, then adjust the intensity downwards.

Warm Up & Cool Down

Regardless of the distance you intend to run, always warm up by walking or jogging lightly for five to ten minutes. Do the same in reverse after exercise to relax and loosen up. Stretch your muscles while they are still warm, for 15 to 30 seconds each, in particular you quadriceps, hamstrings, adductors and calves.

Happy running!

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