health talk - burn fat fast, weight loss, build muscles fast, lean muscle mass, transform body, boost confidence, well toned muscular body Lose Weight Fast Build Muscles and Grooming Workshops

Your Blog To Looking & Feeling Good

Build Confidence Through Fitness, Grooming & Communication

health talk

Health And Wellness Talk For KHL Marketing Asia Pacific

Posted by: lionel on Feb 29, 2012

It’s the new release of my series of health and fitness talks. What I have done is to blend together several topics together into one single series, simply and aptly titled “Health and Wellness” for the participants from KHL Marketing Asia Pacific.

If you ask me, there’s a significant difference between health and wellness. Often mentioned in the same breath, the two are not on equal terms. Health is but a subset of wellness as wellness encompasses everything. And physical wellness (aka health) is just a small part of it.

Putting things in perspective, we’ve all heard of numerous calls to do something about our worklife balance. But hearing it is not good enough. Many a times, when we hear something too often, we become numb to it.

Feeling incredibly relaxed as it’s one of my favourite pet topics, I chose to challenge them to do something about it instead. And what better way than not to have a thick rule book to follow by, but just 7 simple, but practical and easy to implement tips that everybody can use instantly.

If these 7 tips can help me find balance in my schedule, I’m sure they will work wonders too for your life. Stop worrying and start living!

health_wellness_talk_khl_marketing_asia_pac_img

Comment (0)

Health And Fitness Talk At Department Of Biological Sciences, National University Of Singapore

Posted by: lionel on Sep 20, 2011

Tagged in: health talk

I’m back at the National University of Singapore (NUS) today. This time, it’s at the invitation of the Department of Biological Sciences (DBS) at the Faculty of Science. It’s the annual DBS Safety and Health Day 2011.

Already into its third year of inception, the event brings together staff and students from the department in a bid to reinforce the importance of observing workplace safety. This is not surprising as most of us spend most of our waking hours at work. What makes it even more important for the staff and students at DBS is the fact that a large number of them work in laboratories and handle chemicals. Any spillage would result in serious consequences.

This year, the committee decided to include a special segment into the programme and here I am today with one of my signature health and fitness talks “Quality Lifestyle, Quality Performance.”

nus_department_biological_sciences_health_talk_img

Customised to address the concerns of most people who list no time, lack of knowledge and high cost involved for not adopting a healthy lifestyle; it was an eye-opener for the crowd.

Many a times in life, it’s not about sharing difficult or profound concepts. Rather, it is simplifying concepts into simple to follow steps so that everyone can participate and integrate into their everyday lives. That to me, is the true worth of my sharing today.

And in the same manner as all my other talks and workshops, there will definitely be a practical aspect to it. Just listening to me talk is not enough as the participants must get involved as well. Once the body is involved, the mind will remember better :)

I love the energy of the audience as they didn't need cajoling. In fact, once someone got up, the next one followed and it was easy to motivate them to move their bodies along to the bodyweight exercises I introduced. For photography purposes, I even invited them to come down to the first row of seats. And they obliged!

health_talk_nus_department_biological_sciences_img

department_biological_sciences_safety_health_day_2011_img

Including a special segment on back pain management, it was uplifting to see this was also much appreciated by the audience as they spent long hours in the lab space or in the cubicles hurrying over the tight deadlines and projects.

All work and no play makes Jack a dull boy. And so as the saying goes, Lionel invites them to play. And play they did when all received a free massage complimentary of their colleague! It was so invigorating that I had to ask them to stop, less they continued to the end of the talk.

And the sharing of knowledge also included useful tips on how to do self-massage and stretching by focusing on the accupressure points.

I had fun, and I'm certain the audience too did, judging from the smiles, laughter and light-heartedness in the air. In fact, just to quote the head of department who also graced the event, he was envious I got them to do stuff he couldn't. And like what he shared too in his closing address, the department that exercises together stays together :)

With the Head of Department of Dept of Biological Sciences & the DBS Safety & Health Committee 2011

Comment (0)

Health And Fitness Talks At AusGroup

Posted by: lionel on Jul 12, 2011

Tagged in: health talk

It’s been a long while since I was invited back to the industrial estates to conduct my health and fitness talks. And here I am, in this two-part series, yesterday and today, at AusGroup, located at the far far west of Tuas.

As with any other industrial, construction, manufacturing or shipping industries, holding a talk is always challenging for any trainer as you need to code switch between English, Mandarin and dialects sometimes too! Faced with the different nationalities in the room, from our locals to the Malaysians, Indians and Chinese nationals, being able to switch from one tongue to another was indeed fun.

Health and fitness is for everyone. Regardless of whatever industry you are in, it doesn’t take much to incorporate some form of exercise into your lifestyle. The only question is whether you want to or not.

Wanting to kickstart your healthy lifestyle is not difficult. All you need is half an hour each time for three times a week. Thinking about it, we definitely spend more than hour an hour each time when we watch television or play our computer games. So why not invest this time for exercise as it will bring us lots of benefits, both short and long term?

For a start, I teased the group that as the training room is on the 3rd floor, climbing up from the first floor to the third floor is already considered a good form of exercise itself. Remember my earlier blog entry on stair climbing being one of the most effective forms of cardio exercise? If you missed it, click here to read it.

Pick something you enjoy doing. If you hate running because it means drawing the last breath out of you or because you have weak knees, then don’t run. Choose another cardio exercise that you enjoy doing. Try brisk walking, elliptical trainer, swimming or even mall shopping!

Many times in life, it’s about how much we do, it’s about how often we do. Persistence is one of the keys to living a healthy lifestyle. If you are not good at something, the more you do it, the better you will become. Just like training muscles. You may be weak in bicep curls. But if you train the muscle group often enough, your biceps will grow and reward you with popeye arms.

I do not know how many hearts and minds were convinced by me today that healthy living is for everyone but for those who participated in the bodyweight exercises during the talk, I know I have succeeded to a certain extent :)

Comment (0)

Health And Fitness Talk For Edgefield Secondary School

Posted by: lionel on May 25, 2011

Tagged in: health talk

I always believe being able to share my knowledge with others is a blessing. And being able to multiply that many times and share with 320 students is a huge blessing. This was what awaited me at Edgefield Secondary School this morning.

I was invited to the school to talk to the Secondary 1 students on health and fitness.

health_fitness_talk_edgefield_sec_sch_img

Walking into the school hall and being introduced on stage in front of a big group felt like a far-fetched dream years ago. After all, wasn’t I the shy, introverted, pock-marked face hermit?

Fast forward to today and I have shed all inhibitions and have turned my life around. Today, I stand among others in my own rights as a trainer who continues to inspire and break new grounds.

Being one of the newest kids on the block, Edgefield Secondary School recently welcomed its first batch of Secondary 1 students in 2011. In the same vein, I’m truly privileged to be a role model for the students who have chosen this school and my programme.

I recall the words of Lao Tzu, the ancient philosopher. He once famously remarked that ‘a journey of a thousand miles begins with a single step.’ This is so, so true.

Just like how we often hesitate to do some things because they are often low on our priority list, the same measure goes for some of us when it comes to health and fitness. Unfortunately, health and fitness is not something that we can relegate to the bottom of the list. Numerous studies have shown that the earlier we start working on our health and fitness, the more long-term benefits we will reap. Our body is the temple of our soul, where it all begins.

Twelve year old kids, being kids are so full of energy. And it’s such a waste to see them waste the energy away on worthless pursuits. That was precisely why the school teachers decided to organize a health and fitness talk for them today. Indeed, the aim was to start them early on this lifelong journey so that they would appreciate their bodies better.

And children, being children, will promptly volunteer when asked to. That was what I experience first-hand when I asked them to share what they ate for breakfast this morning, dinner last night and lunch yesterday. And little did I expect that they would be so enthusiastic to want to run to the stage to share.

From her sharing and what I observed the students wrote down in their handouts, it dawned upon me that a large number of them do not have breakfast at all in the morning. This is most unfortunate as breakfast is the most important meal in the entire day. Going without breakfast is like a car running without fuel. You can still move a few steps forward but your response will be slowed down and worse, it might even stall. In the same way, as children are still growing, they definitely need all the nutrients to grow healthy and wise.

Not one to only harp on theoretical stuff, I always make it a point to further engage the participants by incorporating useful, practical exercises that they can use immediately.

First up was my demo before the students got into doing their act.

health_fitness_workshop_edgefield_sec_sch_img

Here's a bird's eye view of the students doing their leg lifts to help tone their tummy :)

And for students who want to revise what they learnt today, simply login to Edgefield Secondary School's online portal and answer the health and fitness quiz there. The questions and answers are all based on my teachings today. Happy quizzing, everybody!

edgefield_sec_sch_health_fitness_talk_img

Comment (0)

Health And Fitness Talk For BMT Asia Pacific

Posted by: lionel on May 13, 2011

Tagged in: health talk

After working hard at the figures, all eyes were on me to explain what they meant. And that was when everyone went “ oh no” because they regretted eating lunch before my talk today.

Standing in front of the affectionate crowd in the small training room, I comforted them all by saying it would make little difference :)

Welcome to this next installment of my health and fitness talk at BMT Asia Pacific.

health_fitness_talk_bmt_asia_pacific_sg_img

In a world where numbers matter a lot (besides the number of zeroes in our bank account), many of us are concerned about our waist measurement, weight and fat percentage. To those of you who are having sleepless nights over these numbers, I say forget about them.

Numbers will always remain numbers unless you take proactive actions to correct them and move them in the direction you aspire to be. It’s silly to fret over them unnecessarily and then continue to eat like there’s no tomorrow.

If you are truly concerned about leading a healthy lifestyle, then you need to incorporate exercise into your schedule at least 30 minutes, 3 times a week. Start off with something you enjoy doing, eg brisk walking, running or even swimming. By starting off on an enjoyable note, you will be able to sustain the interest and up the intensity thereafter once your stamina improves.

Or for those of you who would prefer to work out at the gym, then by all means be brave and step inside the gym for a workout. I’ve asked the folks today how many people made time to workout in the gym. No hands were raised. But when I changed the question slightly and asked how many people stepped into the gym, looked around and stepped out again, some hands were raised. But I have to applaud them for having the courage to at least venture to the gym and take a look. That’s the crucial first step. The next step, which is even more critical than step one, is to start working on the machines or lift some light dumbbells.

If we keep doing something, we get better at it. If I can do it, so can you!

bmt_asia_pacific_sg_health_fitness_talk_img

Comment (0)

Health And Fitness Talk For Lexmark International Singapore

Posted by: lionel on Apr 01, 2011

Tagged in: health talk

A big group or small group? It really doesn't matter to me as the most important consideration is that the participants who signed up are willing to participate and by doing so, extract maximum value from my talks and workshops :)

Welcome to Lexmark International Singapore - the next stop of my health and fitness talk today. We all know the importance that health plays in our daily lives. But many choose to ignore it until the first signs of a possible ailment comes a-knocking. That's when we start to panic. Rather than be faced with this scenario, it's always wiser and better to do some self-maintenance.

Self-maintenance will not be too much to ask - all it requires is some form of exercise 30 minutes each time for three times a week. If we can spend hours sitting in front of the television or hours playing my i-phone games, why not invest that same time to better use?

To the small group of staff who 'sacrificed' their lunchtime to listen to me today, I'm very sure they have benefited tremendously. In life we always have choices to make - it's either we choose to make a difference to ourselves or choose to remain constant. For for every decision we make, there are always different end results.

We hold the key to better health and fitness in our very own hands. The question is - are you willing to do something for yourself so that you will benefit in the long run?

Comment (0)

Corporate Lunchtime Health And Fitness Talk Series: CSC Holdings

Posted by: lionel on Mar 16, 2011

Tagged in: health talk

I'm off to Tanjong Penjuru Crescent today for a lunchtime health and fitness talk. Situated in the West of Singapore among the heavy industrial estates is CSC Holdings Limited.

A listed company on the local stock exchange market, CSC Holdings Limited is Singapore's largest foundation and geotechnical engineering specialist; and one of the region's leading ground engineering solutions provider for private and public sector residential, commercial, institution, industrial and infrastructure projects.

In the vast openness of the hall (which so reminds me of my school days) where space is a luxury, I welcomed a smiley group of ladies and two gentlemen.

Had you all been here, you would also have loved the smiley faces and the giggly nature of the ladies in particular!

It was clear that the staff shared a very good camaraderie as they were all teasing one another when the final figures for the BMI and BMR were revealed. And as if afraid I would peep at their figures, the ladies actually used their hands to cover up their calculations...

But all hopes of wanting to escape my eyes quickly evaporated when it came to the execution of the bodyweight exercises. Sparing no efforts to leave anyone out except for obvious reasons such as pregnancy or too short skirts, all were invited to participate in the exercises after the demonstration by me, and subsequently one of the more gungho female staff.

Interestingly, when I asked the group if any exercised, several among the ladies asked rather innocently if brisk walking across the causeway would count. At that instant, I really didn't know whether to laugh or cry. But I consoled myself that at least they did some form of exercising :)

My definition of exercise is any form of physical activity that gets you to perspire. Only when you perspire will you expel the toxins from your body, burn calories and fats. And that's what we all want right? To look slim and pretty for the girls and have a toned, beach body for the guys!

All of us have a mental picture of how we would like our bodies to look like. The only challenge you have to ask yourself now is whether you are willing to take the first step out to get that ideal body. If you are, I congratulate you as every small step is a step closer to your destination. If you are still hesitant, then perhaps you need to ask yourself what's holding you back. Should you need help, buzz me here :)

stanchart_corporate_lunchtime_health_fitness_talk_img

Comment (0)

Health And Fitness Talk For Ministry Of Education (MOE)

Posted by: lionel on Jan 25, 2011

Tagged in: health talk

Imagine being asked to speak at a service excellence themed event on a topic that is non-service related. Most people would probably think twice before accepting. But not the organizers and myself. We agreed that it could be done and would be interesting.

Titled “Serving You, Serving Me”, the service excellence themed event at the Ministry of Education (MOE) Headquarters first kicked off with an award presentation ceremony honoring the most service oriented staff in the ministry under the “Serving You” category before proceeding with my portion on health and fitness which was billed under “Serving Me”.

If you think it strange how a health and fitness talk can gel into a service excellence based event, think again. Only when one is fit, hale and hearty can he or she serve others and provide them with good internal or external service. It thus makes perfect sense for all of us to treat our bodies well as that’s the only way we can lead a quality lifestyle.

Today’s health and fitness talk at MOE HQ, held after the tea-break, attracted a big sign-up crowd of close to a 100, or so I was told. Encouraged by the response, I felt really relaxed from the moment I was handed the portable mike. Perhaps it’s because of the good vibes from the audience or the friendly banter I had with some of the participants (including the director) during the tea-break as I arrived early.

If you ask me why I continue to be excited each time I do a talk or workshop, it’s simply because I draw energy from the audience. When they show that they are more than willing to learn and exchange ideas, that’s when the session gets really fun.

We all have a responsibility to look after our bodies and not take it for granted. Just like how others such as the media and the people around us attempt to bombard us with their own agenda-driven messages, it is still up to us at the end of the day to decide what is best for ourselves. This is our health we are talking about. This is our fitness we are talking about. So if you know the true extent of your health and fitness levels, it makes the job of living a quality lifestyle a breeze.

Sharing this important notion with the participants, I taught them how to check the state of their health through various indicators. And through this process, there were of course mixed reactions in the crowd as some were pleasantly pleased while others heaved a sigh of relief…only to witness yet some others draw a frown on their faces.

Next up was the repeated emphasis on my part on the importance of meals to one’s diet. Just think about it – you may have had the best workout of the century a couple of minutes ago but if you check yourself in for a buffet meal or fast food joint just to reward yourself for your hard work earlier, you can bid farewell to that workout as it’s completely wasted. Yet diet doesn’t always mean having to deprive ourselves of food as we still need to eat. And eat we must. But eating smaller meals more often, think every three hours, is the way to go! Not only will your metabolism rate and sugar levels be kept constant, you will also feel less lethargic.

Ever heard of the saying "all talk and no play makes Jack a dull boy”? I’m sure you must have! And that’s why I specially added two simple, yet effective bodyweight exercises to bring the talk to a crescendo and for the participants to live with something concrete which they can implement immediately in their lives. Like the parting of the Red Sea, we all witnessed the swift moving of the chairs to the sides as the multi-purpose room was literally transformed into a mini exercise area. The only ingredients missing were volunteers and mass participation!

health_fitness_bodyweight_exercise_demo_singapore_img

After my demonstrations, one gentleman and one lady stepped forward to co-lead the group in the two bodyweight exercises. I love bodyweight exercises as it effectively kills three of the biggest, all-time excuses people have for not exercising. They are 1) no time, 2) no money and 3) no knowledge. With bodyweight exercises, you can do these exercises anytime, anywhere even in the comfort of your office cubicle or at home in front of the TV.

Remember everyone, even if you have never exercised for the last few years, fret not as it is never too late to take action to do something. Do something for yourself in the New Year and watch your health and fitness reach new peaks.

Comment (0)

Start

Next

End

Your Blog To Looking & Feeling Good

Blog Archive