Hot on the heels of the grooming workshop which ended in the morning is a health and fitness workshop for the JC1 girls of Jurong Junior College. Dressed in my workout gear, I met up with the girls who were also all in their PT attire in the air-conditioned hall. It's all about being appropriately dressed for the occasion.
Dividing up the girls into five teams for easier coordination, the health and fitness workshop continued to bring the girls along on a journey of self-discovery. It is one thing to know something, yet another altogether to face up to the reality.

Now that everyone belongs to a team, we may begin our Health & Fitness Workshop
Sharing simple but effective concepts which many of us neglect simply because of our busy schedules, I got the girls to diagnose the state of their health. If they thought it weird for the trainer to allow them to bring along their handphones for the workshop, their curiosity was now answered. They needed their handphones to calculate their Body Mass Index (BMI), Basal Metabolism Rate (BMR), Estimated Energy Requirement (EER) and Weight-Hip Ratio (WHR).

May I check what is your BMR reading?

The girls are busy calculating their own scores with the help of their mobile phones

After the formula were given to them, the girls wasted no time to calculate their own scores and recording them down. In all honesty, like our body shapes, we can change the readings in about 3 months should we not be happy with them through constant exercise and diet. What is more important is to know the state of our health at hand so as to continue to seek continuous improvement or maintenance.

Would you like to share with everyone what you ate for recess a while ago?


Sharing the tenets of what worked for me in my own fitness journey, I proceeded to pick some simple bodyweight exercises for the girls to do. With bodyweight exercises, there should be no more excuses like it's intimidating to enter a gym or having no equipment to work out.

First up was the glute kickback. 

The girls who exercise together get fit together - glute kickback

This was then followed by the mother of all lower body weight exercises - the lunges. Lunges are not known as the queen of leg exercises for no reason as they really work the quadriceps (or thighs) to very good effect. Simple yet effective for toning up, they are perfect anytime, anywhere.

Stationary lunges are the best form of lower body exercises 


For most of this month and last, except for conducting my grooming workshops and fitness trainings, I'm cooped up largely at home. And there's good reason to do so as I've been focusing my energies in course development.

Yes, from trainer to service provider and now course developer, it's been helping to stretch my potentials to the fullest :)

And it's all in good faith as I've just tied up with Health Management International (HMI) to develop five modules for their students. Health Management International Ltd (HMI) is a Singapore-based Healthcare Service and education provider with business activities in Singapore, Malaysia and Indonesia. Located in close proximity to the major hospitals, HMI is Singapore's first private dedicated healthcare education provider.

When I was given the list of topics to work on, I naturally picked those that were within my areas of expertise. These included:

- Grooming & Poise
- Food & Nutrition
- Service Excellence
- Oral Presentation Skills
- Stress Management 

Busy as I am, but when a good opportunity comes along, I will not hesitate. After all, deciding to work together meant I had faith that the organisation could deliver what I was developing and help add value to the healthcare practitioners. As I have friends in the healthcare industry, I understand the challenges they face and the demands made on them by patients and healthcare institutions.

I guess the biggest challenge was to tailor the syllabus to cater to both the fresh students intending to join the industry after they just left school, as well as the mid-career entrants. 

Combining my professional knowledge and my corporate experience, I finally finished the five modules, comprising both course notes amounting to at least 50 pages and Powerpoint slides.

Now that my assignment is done, it's time to go for a short run :)


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