Singapore Personal Trainer|The Fitness Truth

With so much emphasis on weight loss, both young boys and girls are turning to extreme methods to obtain an unrealistic weight.  These methods include but aren’t limited to bulimia, anorexia, and harmful drugs.  Everyone’s body is different.  Same goes for each individual’s body mass to muscle ratio which makes it unrealistic to look at your favorite thin model or actress and compare yourself. 

If you are 20 pounds overweight you are putting your body at risk for diseases such as heart disease.  Additionally, high blood pressure and high cholesterol can produce similar health problems.  Being overweight is a great reason to want to lose weight for health purposes. 

If you want to become pregnant it is also a good idea to take a look at what your current weight is and assess whether or not weight loss is right for you.  Being overweight before becoming pregnant can not only cause health problems for you but can unfortunately be passed onto your child. 

There are times, however when weight loss can actually cause health problems.  Mainly the reason weight loss can become dangerous is when you are at an average weight for your body and frame yet you still diet to lose weight.  Being underweight is as much of a problem as overweight issues can be. 

Self image is also a reason not to diet.  If you have a poor self image, losing weight when you are at a normal fat-muscle ratio will not solve confidence problems.  Instead, work on yourself, your soul, your happiness.  Once you find out what about you, you appreciate most, you will see that losing weight will not make things easier or better for you.  Being happy and healthy should be your only concerns when decided whether or not weight loss is right for you. 

The goal of exercising is to burn excess fat, build toned muscles, and to maintain a healthier lifestyle.  One of the best ways to attain these goals is by joining the gym.  It’s a myth that the perfect gym must be the most expensive one.  In fact, as long as you have your personal preferences in mind when choosing a gym then no matter which type of gym your choose, it will be what’s perfect for you. 

Class & Training

Do you want to take that new “kickboxing to the oldies” class?  How about working your muscles to “bodybuilding” status?  Whichever types of classes or body-building needs you may have, you will need to make sure that the gym you choose has the features you want. 

Equipment

If you are targeting weight-loss and expect to use the treadmill or stairmaster for most of your workouts you want to make sure the gym you choose has more than one available.  There is nothing worse than waiting in line to use the one and only treadmill machine at the gym. 

Hours

If you get off of work at 6pm and look forward to a workout you want to be sure the gym you choose is open during the hours that you need.  Some people prefer to work out before they go to work, this means that they would have to make sure the gym chosen has “extended” hours that veer from the normal 9-5 schedule. 

Cleanliness

Take a tour of the gym’s facilities to inspect the level of cleanliness of the gym’s space.  If equipment is not sterilized or if the shower facility seems to not have been cleaned in a while, you may want to double think joining that particular gym.  Cleanliness is of the utmost importance in places such as the gym because of the amount of sweat and germs that can produce illness. 

Pricing

Last but not least, always find out what kind of charges will apply when you join the gym of your choice.  Be sure to read all of the fine print if a contract is involved as well.  Make sure before you purchase a membership you are signing up for an obtainable amount.  If you know you can only visit the gym once or twice a week you can inquire about discounted rates and possibly even a partial membership.  Whatever your concerns are regarding the price, the sales associates of the gym will be able to assist you.   

Conjuring up the motivation to exercise can sometimes prove to be difficult.  Because of this, we are tempted to skip the most essential part of a workout, the warmup.  Warmup exercises may seem time consuming when you are trying to fit it into your routine, however, to omit this crucial part of your workout will only hurt you and your body in the long run. 

Thankfully, warmup exercises do not necessarily have to a long drawn out process.  An effective warmup can be completed in as little as five minutes.  A properly performed warmup will accelerate your heartbeat which, in turn, will increase blood flow to your muscles as well as stretch out the muscles you will be targeting during your exercise. 

The purpose of warming up is to allow your body to build-up the intensity it will need to benefit from your workout.  Preparing your heart, with a gradual build-up of movements is the safest way to increase your heartbeat.  When your blood begins to pump faster it provides oxygen to the muscles used during your workout.  The warming up will “wake up” muscles that haven’t been used all day as well as prevent any injuries that can be sustained during a workout. 

These mini-exercises can improve your form and flexibility.  For example, lunges are a great way to prep the body for exercises targeting your ability to remain balanced, such as yoga or pilates.  Alternatively, stretching your calves and taking a brisk walk will properly prepare your body for cardiovascular activities such as running and aerobics. 

A properly executed warmup can only benefit you and your body when exercising.  Keep in mind these mini-exercises prepare your body for more strenuous activities and help build up the intensity, which will make shedding those extra pounds an attainable feat. Take the stairs instead of the elevator or jog instead of walking on your way into the gym.  These are simple ways to get your blood pumping and your muscles ready to go. 

Hello people.

It’s the 4th of January and have you started taking action on your New Year’s resolutions?

I hope so coz admittedly, I started late myself this year!

I just started today and this is to remind you that I’m human too. But I’m glad I kicked my rear into gear before I fall off the wagon soon.

Every January, gyms would be crowded but as February or worse still, March approaches, the number dwindles down.

Good for the gyms, but not for your wallets.

Do you have a plan? If yes, keep working on it.

If not, start having one. It doesn’t matter how big or difficult your goals are.

A journey of a thousand stpes starts with the first one. So, JUST DO IT! Because there’s only 361 days left before 2010.

Happy New Year!

The Basics of Atkins Diet

Thousands of people have found themselves shedding off those extra pesky pounds by using the tools outlined in the book, The Atkins Diet.  Written by Dr. Robert C. Atkins, The Atkins diet has touched millions and has provided new hope to dieters everywhere.  The basic principle of this particular diet is to encourage weight-loss by limiting the carbohydrates consumed rather than constantly monitoring the daily fat intake. 
The Atkins diet isn’t about counting calories, instead, it is is more about saying good-bye to junky and processed foods as well as eating fewer carbohydrates.  This diet emphasizes replacing the above mentioned types of food with healthier alternatives such as foods that are high in protein. This simple statement is in actuality the main staple which drives the Atkins diet process.
Behind any rewarding diet plan there must be a scientific reason for its success.  Dr. Robert C. Atkins employed the characteristics and processes of ketosis to ensure his diet can scientifically help you lose weight.  During the ketosis process, your body will burn stored fat for the fuel it needs rather than burning the foods in your daily diet.  As your body progresses into this process, ketosis will also reduce insulin production which in turn, prevents additional fat from being stored.  In order to begin the ketosis process, the Atkins dieter will begin a four stage, outlined program. 

The four stages of the Atkins diet are induction, ongoing weight-loss, pre-maintenance, and maintenance. 

1. During the induction process, which occurs during the first two weeks of the diet, carbohydrate intake is reduced to 20 grams per day.  The carbohydrates that are allowed during this process can be found in low-carb vegetables such as spinach and celery. 
2. During the second stage known as the ongoing weight-loss stage, carbohydrate consumption increases by 5 grams which will bring your total allowable daily carbs to 25 grams.  
3. Pre-maintenance, the third stage of the diet, is when dieters are able to add more carbs to their diet to correctly adjust just how many carbs per day they can consume without gaining weight. 
4. The fourth and final step of the Atkins diet is the maintenance stage.  Maintenance refers to all of the knowledge acquired during the previous three stages to maintain a healthy weight for your body type. 

The Atkins diet encourages the dieter to find out exactly what works best for each individual.   By allowing dieters to choose which carbs are best for them while still promoting weight loss, is exactly why this particular diet is so successful.  With both scientific proof and an easy to understand plan under it’s belt, The Atkins Diet can (but not necessarily) be a great way to shed those extra pounds as well as promote healthier eating habits. Especially for those who have high blood sugar levels. 

Are you happy with your weight? If you are, congratulations to you! You belong to the minority of the people in the world who are happy with their weight. And I applaud you for your positive outlook. Both in  life and your body.

But wait…

You may still need to lose weight. Here’s why.

Many overweight people say they are happy with their current weight and body type. In reality, weight loss is needed in order to achieve a healthy weight (and a healthy heart). There are many reasons why you should consider losing some of the weight even if you don’t mind carrying around the extra kilos.

Firstly, you are at risk for a host of diseases. You will likely experience heart diseases which may lead to a heart attack. I’m sure you’ve heard more and more cases of fatal heart attacks in news these days as opposed to a decade ago.

AND MANY HEART ATTACKS ARE DEADLY!

Along with heart disease, high blood pressure and high cholesterol levels can also put you at risk for a stroke. Which occur when blood, (and therefore oxygen) cannot reach the brain. When you have high cholesterol, fatty deposits gets build up on your arterial walls, forming a plaque like substance. If a piece of this plaque breaks off and travels to the heart, it causes a heart attack, and traveling to the brain causes a stroke.

If you are a woman who wish to get pregnant, being overweight is bad for you. When you’re overweight, the hormones in your body fluctuates, and if you don’t get the right nutrients your body cannot produce the right chemicals for the hormones needed to ovulate. You might eventually get pregnant, but being overweight puts you at risk for a miscarriage or pose health problems to the baby.

Beyond the health world, overweight issues can (and most likely) affect your daily life. You may find it difficult to buy clothes in your size or you may find that the clothing that does come in larger sizes tend to cost more. This is simply due to the higher manufacturing costs for more material needed to make the same article of clothing.

Problems extend beyond shopping when doing things like visiting theme parks and using public transportation, where you may feel crowded in seats made for smaller people. The goal of losing weight, even though you are currently happy with your own weight, is always a healthier and smarter option, so do consider the things I’ve just said!

If you and your loved ones enjoy eating out at restaurants, you may think that this lifestyle is bad for a healthy diet. Most likely you are right.. However, you can still enjoy restaurant menus once in a while and maintain a healthy diet. How do you do that?

Personal Trainer Advice:

Its all about making good food choices. That starts with learning about the nutrition you need to stay happy, physically healthy, mentally stable, and active.

When you scroll through the menu, start by avoiding the drinks section. Although you may be tempted to enjoy a beer or mixed beverage with your dinner, these usually have many empty calories, which is not good for your body.(Read: EMPTY calories)

The exception to this rule when it comes to alcohol is wine, especially red wine, which can be beneficial if you have a single glass occasionally and can actually help prevent heart disease for some patients.

Also you might want to skip over the appetizer menu, unless of course it’s to over a side salad. The appetizers at restaurants are usually high-fat foods that are not meant to fill you up and can in fact make you crave even more high fat foods.

Examples of these are mozzarella sticks, potato skins, and wings. Instead, simply focus on your main course or, if you must indulge, share a single serving with the entire table of people. C’mon, don’t be selfish!

When choosing your main course, it is important that you look at the ingredients of the dish. Anything with cream sauces or high-fat high-sugar dressings should be avoided, and pass up the potatoes or onion rings. Instead order side dishes like green leafy vegetables or ask for just the main course if possible. (This shouldn’t be a problem)

Remember too that portion matters. Order off of the lunch menu whenever you can, and ask for a doggie bag right away. Split your meal in half from the start so that you are not tempted to eat the entire thing, which is usually enough for two or three portions.

At the end of your meal, ditch the desert , like you would with the appetizers. Again, you can share a single desert with the entire table if you feel compelled to order something, or split your portion in half. Many fancy desserts in restaurants have more calories than your entire meal, so keep this in mind before you flag down the waiter to put in an order!

Of course, on special occasions, it’s alright to cheat a little, but overall healthy eating requires lots of resisting temptation around you.

I was at United World College (UWC) waiting for someone the other day.

Anyway I did not want to waste time so I decided to do some exercises at the basketball court at UWC. I blasted some music from my mp3 into my ears and did walking lunges, high kicks, knee high drills, butt kicks and danced away to the same two songs OVER and OVER again.

I was incredibly bored and I could have answered the tons of emails on my account or proof read my latest e-book I’ve been working on. However I decided that I just needed some time off work.

I had the urge to catch a movie though. Perhaps The Chronicles of Narnia: Prince Caspian but it was late. I turned to music which has always been my saviour.

Blast some catchy dancy music into your ears and you will intuitively dance, groove and move to the beat.

If you have more creativity, you’ll end up doing exercises that do not require much equipment but your own body weight, like jumping and kicking around.

The key here is to BE ACTIVE.

If I can have the discipline and responsibiliy to do something about my health and fitness, I believe YOU CAN too.

Lesson For The Day: If you fail to plan, you plan to fail.

P.S: I am releasing my book in a few days time and I am inviting you to be part of a life-changing experience. Stay tuned to this blog. Bookmark this blog if you have not done so.

Click on the poster above to lead you to the Sex And The City Movie official website.

The four main characters of Sex And The City - The Movie.

Alright, the second movie of the week has to be Sex And The City - The Movie. I have never watched Sex And The City series on HBO or whichever TV channel it was broadcasted on. I decided to watch it only because everyone I knew were making lots of hoo-ha about the Sex And The City series and I was curiuos to find out what’s all the kahuna about this celebrated series.

I must admit that my first impression of the movie read fashion couture, women gossips and bimbotic conversations which I am SERIOUSLY NOT FOND OF. No offence to ladies out there but I believe everyone should be true to themselves.

However after watching the entire movie, I am a Sex And The City Convert! I am so going to download the entire series from the start! Sex And The City is more than just a superficial show which would probably leave you brain dead. It is the kind of show which you would go; “Hey I am going through this too!….” This show relates to you in a way or another.

Sex And The City as what the movie projects, discusses issues which are VERY TRUE about women and life. For example emotional stress eating, the insatiable sexual appetite at middle age, fear-of-commitment couples, job takes over one’s life and sex life takes a dip, cheating in a relationship and the question of forgiveness, fairy-tale endings and much more life lessons.

Anyway the highlight of my post today is on Sarah Jessica Parker, the star from Sex And The City.

Look at those GORGEOUS outfits on super lean and toned Sarah Jessica Parker!

Sex and the City star Sarah Jessica Parker’s exercise regime includes weight training, running, climbing stairs and yoga. She alternates her fitness sessions between karate, lifting weights, running, swimming, cycling and occasionally horse-riding.

Great to know celebrities are getting addicted to something illegal - Exercise.

However when do you draw the line? How much exercise is too much?

Look at Sarah Jessica Parker’s picture below.

Is this how toned you would want to be?

Do you want veins protuding on your arms?

Do you want muscles on your chest?

I do not know about you but I definitely do not want to exhibit intensely veiny hands and super pumped arms unless I am competing for a professional bodybuilding competition.

However there’s perfectly nothing wrong with looking like the picture above. The ideals of a beautiful body is up to one’s preference and it is subjective. In my personal ideals, being lean and toned with healthy curves caters to me more than any other body type.

My point is, it is second nature for women to go on extremes to get to their ideal physique. Unfortunately most of the time women believe that MORE is GOOD. I know a lot of you would spend hours on end doing punishing exercises to look good. Some of you even even do the wrong exercises to train towards that ideal physique.

What do you get at the end of the day by doing more???

1) Stay the body shape that you are 6 months ago and feel as demoralised as ever.

2) Gain more FATS.

3) Build scary bulging veins which would be a total TURN OFF to your lovers.

Do you know that to get a lean and toned body, you should not lift like a man? Yes you should lift weights but the type of weight lifting exercises would affect the kind of leaness and toned physique you would want to achieve.

Do you know that by running 1, 2 or 3 hours on the treadmill makes you fatter instead? Thus do High Intensity Interval Training (HIIT), sprint, do moderate speed runs instead of slow time-wasting jogs.

A simple rule: Lift like a MAN, Look like a MAN. (Stay tuned to this blog to find out how you can lift weights to look as slim and sexy as ever and not look like a man with scary veins!)

I rested today. My throat hurts so bad and the right side of my tongue is feeling so numb. I hope I am NOT going to get fever. Oh Gosh!

Anyway some people asked me today - “Di, so what do you eat for breakfast? How can you stomach eating breakfast? I can’t seem to eat breakfast…”

My Answer

My breakfast meal is usually typical each morning.

It has to be 1/2 cup of Rolled Oats, Flaxmeal and Biotest Low Carb Metabolic Drive protein shake. Personally I feel that my breakfast is convenient, fast to prepare (less than 5 minuites?) and YUMMY! I can never get bored of it. Or maybe perhaps it’s breakfast and all of us are still in semi-zombie mode thus we do not really care what goes into our mouth as long as it is something. HAHA!

That comes to the question…”How can you stomach eating breakfast? I can’t seem to eat breakfast…”

Well, I CAN because there are so many benefits eating breakfast!

A quick note: To get the highest metabolism possible for your body, your breakfast needs to be the biggest meal for the day. (For more nutrition tips, click here.)

A lot of people tend to over analyse when it comes to nutrition, and bother about what to eat, how much to eat and when to eat. If they don’t even consume breakfast, then they are not seeing the forest for the trees.

How important is breakfast? If it means having a plate of leftover meatball spaghetti or a slice of pizza from yesterday’s dinner, go ahead!. Yes it’s that crucial as opposed to starting the day with an empty stomach.

But of course, don’t ‘plan’ to have junk for breakfast everyday just because I said so! Naughty naughty! Everything needs planning and preparation.

So with that, why don’t you share with me what have you been having for breakfast and what are the challenges faced when trying to prepare a healthy one.

And also, if you have any questions or comments just leave it at the form below.

Happy eating!