Singapore Personal Trainer|The Fitness Truth

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!

I trained Knut Estensen today and we were having converasation about self-image. With his new found weight loss and new muscles growing nicely at distributed parts of his body, my dear client has been spending time at Shopping malls!

He had bought new clothes from Dolce and Gabbana and Ed Hardy and looked easily 20 years younger than his age! He is turning 50 years old soon and hardly looks the least bit like 50 years old. Now with his new choices of trendy, fashionably unforgivable taste of clothes, Knut Estensen would defintely look ASTONISHING than he already is.

I would ask his permission to take pictures with his new style and post it on this blog. I’ll try alright! I hope he would be a motivation to all of you. See what a 50 year old can do with his life!

I can bet you with my life that Knut has found a new air of self-confidence and boosted self-esteem he never really had before. He can now perform Diamond push-ups which many half his age cannot even do!

Anyway after training Knut, I ran some errands and decided to do my usual observations. 2 days ago, I visited Fullerton Hotel and Singapore Art Cafe located at Esplanade but today I had no place in mind. I decided to put my car at home and safe petrol. I hate driving endlessly, wasting petrol and get nowhere. The Bus is a perfect cost effective tool for me. Thus I took bus number 65 and let it bring me to where ever it may go. It finally brought me to Vivocity and Harbourfront Centre!

I visited PageOne which is a replica of Borders and Kinokuniya bookstore. I wanted to go straight to the business section (My favourite reads)…

BUT I second glanced the Interior design section and saw this book! I stayed put at this section for quite some time. Interesting!

“Luxury Houses” book! Fantabulous houses by the seaside with articulate details of interior design! I was like “Oh My! Oh My! Oh My! Soooo NICE…”

Flipping throught the pages…

Something you should know about me is that I am quite different from the average female population. I am a little weird. I love shopping at the supermarket, my romantic idea of a date is walking at say District 9, 10 and 11 to look at HUGE houses. I love visualizing and love observing how the ambitious get to where they are. Whenever I take a walk to places with big landed properties, I would often asked myself “How did they do it?” “How can I achieve great things in life?” “What do I want in life?”.

Every single time I take a Walk of Visualization, it gives me an amplified boost of motivation all over again from my self-motivated self. Thus after the walk, I would be SUPER motivated!!!

More Books On Interior Designs Of Luxury Houses…

The reason I am sharing this with you is because this has helped me in losing weight. When I first started on my weight loss journey, I was TERRIBLE! I never thought I could ever lose weight. Everytime I said that I would exercise and eat right, I just never got to it and I gained more weight.

This walk of visualization has helped me find a concrete reason to be disciplined and committed to do anything that I want. The walk of visualization has given me hope to get my life straightened out and lose weight.

I kept telling myself that I wanted to lead not a luxurious life rich in materials but instead a life rich in good health. I strongly believe when you have health as your top priorities, you will naturally do well in other aspects of your life such as scoring good grades and making money.

Follow me here? Now, think about your walk of visualization and play it in your mind. Share with me on what makes you the most motivated. Find a reason, a concrete reason to reach out to your goals.

Share with me on Why Do You Want To Lose Weight…

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I love passing my time at the supermarket simply because I want the best for you and my clients. I am always reading food labels and discovering better food choices for you and my clients. For example the Fat-Burning Noodles I recommended to you on my last few posts on Shirataki Noodles has helped many people I know in sustaining and maintaining on their weight loss program.

I am now researching and working on alternatives to the asian staple rice and also vegetarian recipes for Shirataki Noodles as requested by some readers. Stay tuned to that blog post.

I just love the supermarket! It is colourful! It is my interest to observe people’s grocery buying habits and find a reason to blog about it and share better ways to improve your nutrition.

With that, I walked to Harbourfront Centre and noticed that there was…

YES! A Chocolate And Candy Fair at the 1st floor of Harbourfront Centre! No!!!

More Chocolate And Candy…

I trained a client at Namly Place last few days and was checking on her nutrition and advised her to make certain food choices. She’s seeing definitions on her tummy and it is getting flatter by the day. The results has made her motivated as ever to invest and dedicate her time to exercise and make better food choices.

However she shared that she is willing to do ANYTHING but chocolate is her GREATEST enemy! So I asked her next; “How often do you eat it?” She said “Nibs and pieces throughout the day…” My face was crumbling but I maintained my cool. Then she was quick to suggest that she’ll totally take chocolate out of her diet.

I STRONGLY protested! I told her not to do that.

I said; “You can have your chocolate. However have your chocolate only after training. Alternatively, eat “clean” (A fitness term I use with my clients on nutrition. It means eating good food choices.) 5 to 6 days out of 7 days and every weekend, induldge on your favourite food. In your case, it’ll be chocolate.”

You should see the smile on her face! I hate depriving anyone. As much as I know many professionals would disagree with me but to me what matters most is that my clients and you get RESULTS and look in your greatest shape ever and still having a life.

A life that allows you to make exceptions to indulge in sinful food every now and then.

I believe my method, will help you and has helped my clients to be more motivated to exercise and eat right. I have been using this method for 3 years as a fitness professional and it has shown marvelous results for Physique Makeover clients. All Physique Makeover clients aged between 30 years old to 60 years old has stayed with me for at least 1 year and the most is 2 years now and a few has booked Physique Makeover for the next 2 years of their lives.

I believe that if my clients can be motivated to look after their health, YOU CAN TOO!

I love this profession! I love it when people are more confident of themselves and develope healthier self-esteem.

This is the epitome of a fulfilling life - Helping others the best that I Can.

Updates 15:16PM

I walked from Fullerton Hotel to the Marina. Such a HOT DAY today. Gosh! Rested under the shade and took pictures. Nods, I went inside Fullerton Hotel in sports shoes, sports pants and an orange top with a white lacy cardigan.

Anyway, the Air-Con was so refreshing and I swear Han Ayden and I were the only odd one out there! Everyone and I mean EVERYONE were clad in power suits if not, nothing less than a collared shirt and pants for men. Not many ladies though except for the Hotel management. Hmm… Which reminds me of my father. He kept asking me to get more power suits and nice skirts for business meetings. Anyone wants to help me out? I am a SHOPPING KLUTZ. I can dress up but I just LOATHE shopping.

Who wants to go shopping with me!?

I observed what they were eating since it was lunch time. Gosh! I should have brought my business cards. I could tell that they thought that they were eating”healthier” food when they are actually NOT!!! For example most places serve brown wholemeal bread which are actually brown because of colouring and other chemical modifications.

They are not real wholemeal bread!

Singapore needs more development in Health, Fitness and nutrition. If they are taking their own sweet time to make changes and educate the masses, I will do it via this blog and other avenues. I will also educate the masses with the guide of many true Health, Fitness and nutrition experts out there to make myself more credible.

Anyway I decided to keep my mouth shut and walked away. I hope they stumble upon this blog and get motivated. If not, I do conduct seminars and talks for corporate companies and organisations. Hopefully one day, I see familiar faces at the offices I do talks for.

Now, I am sitting comfortably on the sofa here at the Singapore Art Cafe at Esplanade Library. I love this place. I am pretty sure I’ll chill at this place very often now. So if you see me at Esplanade library, come by and say Hi!

Caution: I may look serious and cocky but I am really not that bad. I’m very outgoing and loves meeting new people!

Prove that I am chilling at Esplanade. See I am on my laptop and Blogging away! I have been Twittering, YouTube-ing and MyBlogLog-ing too.

For those of you whom have never visited Singapore before, Esplanade is Singapore’s performing arts venue featuring local and international performances. You can click on any of the beautiful pictures of Esplanade below to visit their official website.

Sigh…such a beautiful place isn’t it?

Perhaps next week I will do some running around Marina Bay and Esplanade area. It’ll be nice to enjoy the night scenery with music blasting in your ears.

Want to start taking charge of your life and exercise? Want to join me for my run next week? Comment and let me know and I’ll organise a run together.

LET ME KNOW!

That’s my perfect life.

First Of all, a big THANK YOU to my dearest friends, clients and faithful blog readers for all your kind words and encouragements with regards with yesterday’s post. It had certainly boost my morales and ignite more fire in me to acheive my goals. Here’s an action-taking affirmation - I CAN DO IT!

Alright, anyway I have been rolling up my sleeves these 3 days brainstorming on TWO new bootcamps for Physique Makeover clients. One of which would be the first of its kind in Singapore and (hopefully) spread the word of the importance of Power Image.

I truly believe FIRST impression lasts and therefore you must not only feel good about yourself but LOOK good too! This is especially so for professionals and corporate executives who meets clients/customers/consumers all the time and even to those who socialise or are in the dating scene. In fact I believe that with Power Image, you will increase your chances of say securing that sales deal, business venture and who knows, a great lover.
Health is indeed Wealth.

Anyway, I am still not finished with the Bootcamps so I would not talk much about it. Trust me, in a few days time you’ll hear me talking about it again.

At 2PM just now, I decided to take a short break from my laptop and exercised. I performed the time-saving 4 Minute Fat-Burning Workout. Woo! Feels good working out.

I truly recommend the 4 Minute Fat-Burning Workout to EVERYONE even if you’re at the office. What’s 4 Minutes right!!!? It does not only make you feel good but also helps you burn the fat and keep toned. This should motivate you to invest 4 minutes of your time.

As for nutrition, I had beef and eggs with tiny potatoes. The beef and eggs are good food choices. However not the potatoes as potatoes are high in starch. However I won’t sweat it because it is such a puny amount and it is not as if I eat potatoes all the time. Everything in moderation. It is still way better than chips and oily food! I’ll just have to be selective with my food next time.

Lesson for the day: Take it one step at a time and you’ll progressively get better.

I have people from Singapore where I am residing now emailing me on where to get Shirataki Noodles locally.

You can find the noodles at selected NTUC(s). I know of one at Bukit Timah Plaza. One of my clients bought them from that place and cooked tom yam soup with it!

You can also get Shirataki noodles at the Supermarket at Isetan Orchard which is Japanese in Nature.

Other alternatives are Marketplace at Tanglin mall, Paragon or Raffles link and Cold storage at Takashimaya.

If all else fails, you can get it from me. However try the supermarket first.

Good luck and feedback to me on how you cook it!

I have and still am having DOMS (Delayed Onset Muscle Soreness). Basically I am aching everywhere from the exercises I have performed yesterday. I won’t be surprised if this will last for the next 48 hours.

I decided to take a day’s rest and reply to emails.

Ever since I have blogged that I might be taking part in FI La Formula Una, I’ve more people following me on Twitter and befriending me on Facebook. If you have not followed me on Twitter or befriended me on my Facebook account or bookmark this blog updates, you’re most welcome to do so.

Feel free to send me a message, email, sms or even call me if you have any questions to ask or just want to make friends.

I have people SMS-ing me for weight loss motivation, calling me for some business opinions, emails about Shirataki Noodles and for the most part, some whom communicate with me to know me better.

Thank you for befriending me and giving your honest opinions guys. I truly appreciate it and would better myself in this days to come.

I’ve nothing much to update today as I stayed captive to rest. However I should share my nutrition log with you.

Meal 1 (8.30am) : Metabolic Drive Banana Protein Shake with Flaxmeal

Meal 2 ( 12pm): Shirataki Noodles Chicken Soup

Meal 3 (3pm): Metabolic Drive Vanilla Protein Shake + Omega 3 Fish Oil

Meal 4 (7pm): Shirataki Noodles With Chilli Chicken (Dry) (I love chicken so that’s my staple. Need more $$$ to buy non-hormone injected ones though. Haha!)

Meal 5 (10.30pm): My mother cooked sardine. So I just ate some + Omega 3 Fish Oil

I feel that I can do better than this. I do need to add more HEALTHY FATS to my nutrition plan. Hmmm… will see to it tomorrow.

I am fantasising about Walnuts and Almonds now…

Lesson For The Day: Patience Is A Virtue!

I’ve been consistent with making good food choices and exercising regularly. I’ve been very stressed up lately though. Juggling clients, moving the business forward, networking and looking after myself…I have been rather edgy.

Often a time the general public have this perception that people who are in the Health, Fitness and Wellness industry are very physically, emotionally and mentally fit individuals. True, we are more conscious of our well-beings but that does not discount us from our fair share of bad hair days, mood-swings and occasional eccentric moments.

We are humans afterall!

Irregardless of the above, I believe that we have the ability to control our moods and make better choices. For example, I am an emotional eater eversince I learnt the consequences of scoring lesser than an A. (A earful and a damaged self-esteem.)

I developed a habit where I would have the “urge” of eating highly sweet and oily foods which would obviously make me pile the pounds. I told my mind that after I eat these array of TERRIBLE foods, I will be feeling GAZILLIONS times better. NOT.

However as I grew older and began exploring the Health, Fitness, Wellness and Motivational industry, I began to realised that it was just because I let “Stress” get to me and CHOSE to snack away. I bet a lot of you have the same problem and could relate to me.

Like I’ve shared above of being stressed these few days, I could have done what I did 3 years back - SNACK WHEN I’M STRESSED. Instead today, I chose to do more positive activities like take a short 1 hour walk at the park, listen to my mp3 and SMILE when there’s a passer-by.

YES! S.M.I.L.E. I feel that when you smile, you are actually releasing positive energies and attracting back positive energies around you. You smile, make others happy and when they return your smile, you would feel on top of the world too. Law Of Attraction?After taking a short walk today, I went back to the office feeing liberated and I did not allow myself to put on the pounds!

So what was my exercise for today? Recovery Short 1-Hour Walks from the 2 days of Weights-Training. Phew!

Lesson For The Day: Take short 1-Hour walks when you’re stressed and craving for junk.

Had dinner with Han Ayden at Omar Shariff at Sixth Avenue Centre. Apart from good food, the ambience was very Majestic as evident in the pictures above. The food was lovely and healthy too. One of their certificates boasted; ” The Healthier Choice” Logo for healthy food certificated by Health Promotion Board. Those of you in Singapore, if you want to try out healthier North Indian food, I would recommend Omar Shariff. They do serve alcohol drinks too with super blends. Thus good for those who dines for business meetings and get social.

Click here to view map
6th Avenue Centre

After the hearty meal, I took a walk to Guthrie House, Sixth Avenue and patronised Cold Storage supermarket.

Observed the “healthy” food section and found that Singapore’s definition of “healthy” is so UNDER-RATED. For example, brand X proclaimed that it is “low in fat”. However when I read the food label, it shows that brand X is HIGH IN SUGAR! My client had a bad experience about deceiving claims on healthier products at the supermarket that she finally decided to listen to me as I taught her how to read food labels.

You know what happened to her? She put on few inches around her waist because milk of brand X claims that it was “low in FAT” when it was not! The worst thing she could have done was drank milk of brand X 3 to 4 times a day for the next 2 weeks. Imagine the sugar in her body!

Anyway, in my next few posts I will be guiding you on reading food labels so that you would be able to make wiser food choices.

Lesson For The Day: READ FOOD LABELS OR GROW FATTER!

12.30pm to United World College, Dover road. My first Meal of the day was 3 boiled eggs cooked in chilli and some random meat. VERY NICE. I ate them at the staircase at UWC’s sports hall.

I was quite dressy today with 3 inches killer heels. Yet, me being sporty and all tom-boyish still chose to sit on the staircase.

*Sorry bad pixelated picture. Promise I’ll get a better camera.

Went back to the office for awhile and drank my low carb banana protein shake with flaxseeds. Taste like ice-cream! The brand of the low carb protein shake is Biotest Metabolic Drive. I get my supply of flaxseeds at Phoon Huat near Holland Village or sometimes at Simei.

Click on the picture below to locate Phoon Huat’s other locations here in Singapore.

Now more about my training program. I lifted weights today in a moderate intensity fashion.

3 sets by 12 reps
A1) Squats Ass to Grass

A2) Push - Ups

B1) Sumo Deadlifts

B2) Bent Over rows

C1) Prone Jacknive

C2) Hip-thigh extension

I believe in training smart rather than training to failure all the time. On the record, perspiring is not a measure of how “hard” you train. Some clients told me that they felt they have worked out hard but they do not perspire much and wondered whether training was efficient.

Well, I replied - ” Do you see results? You can fit in your clothes better now right? You’re seeing definitions which you thought you would never see before.” They always answer a resounding YES! So there you go. Perspiring much or not is NEVER an indicator of whether you have worked out hard enough neither is feeling achy all the time.

After training, I packed up and went back home. Drank my last protein shake of the day with one serving of Omega 3 Fish oil.

Lesson for the day: Train Smart.

That’s my journal of Day 2. I promise more pictures and videos pretty soon alright!

Comments are truly appreciated.

Good day my Dear Friends,

To those of you who are new to this blog, let me introduce myself. My name is Diana and I am about to bring you on a journey, hopefully motivating enough to lift up your spirits and infect you with my of positivity.

In the next few weeks and months to come, I will be sharing snippets of my daily life which would definitely include my exercise regime and nutrition habits.

To Know more about me, you have a few options.

Add me on Facebook. Click here.

Follow me on Twitter. Click here.

Alrighty. Today I woke up at 5.45 am, bathed, put on my sleeveless top and shorts and went straight to Knut’s which is located at Robertson Quay. Drank my low carb protein shake with flaxseeds at 9am plus, 4 hours later I had chicken shirataki noodles with soup. I love shirataki noodles! It has zero calories and yet it made me so full! It is truly a miracle noodle. Those of you who wants to go on a diet, this would work wonderfully for you.

Remember I told you that I freaked out seeing my definitions disappearing? I even gained 3 KG on that record. URGH!

However I tweaked my diet and tried the Shirataki noodles. I substituted my solid meals with shirataki noodles apart from my occasional low carb protein shakes. I lost the entire 3KG in a week. Actually my body is very adaptable and it only took me 3 days to lose all that water weight. I mentioned 1 week because I did not want you to think it would definitely take 3 days. Different body respond differently. However, it sure made a lot of difference in fitting into that pair of jeans.

I have blogged about the Zero Calorie Miracle Noodle on the blog post before this. However click on the banner below if you are keen to purchase this Fat-Blasting “Carb”.

At about 7 pm I went to Orchard Road. Guess What I did?

Nope not shopping. I SPRINTED for 15 minutes!!!

I went to Orchard to locate Borders at Wheelock place and read a book on “What Men Don’t Tell Women About Business: Opening Up The Heavily Guarded Alpha Male Playbook.” Well, I did just that and made an arrangement with my father to pick me up at the small entrance of Borders.

However there were so many construction work being done circling Borders so I called my father and told him that he had to pick me up at the other entrace.

So I was on the phone with him sprinting from one end to another end of borders because he kept saying - ” Hurry! Hurry! Can’t wait here!I’ll get fined” So I hurried to the supposed place he waited. Then I said - “You’re not here, Pa.” He said - “No not there. Why are you so blur?”

So I sprinted my hearts out to the other side. Oxygen was gushing into my airway. I did not care about the many onlookers who must be wondering why the hell is this MAD girl running around. (I am one of those people around who walks fast all the time and get things done in snap snap snap.)

So there you go. That’s my exercise for today. I intended to go home and perform 4 Minute Fat Blasting Tabata workout. However 15 minutes sprint is enough for the day.

Till tomorrow!

Warm rgds,