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Exercise

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We are constantly told to place our focus on time in the gym and yes, though resistance training is very important, it is NOT the only movement we should be looking into. There are 3 things that come into play with how we work our body physically: Resistance training, Cardiovascular training, And Non-exercise activity thermogenesis (or NEAT for short). The first two options are popular ones and I’m sure I don’t need to explain the importance of them. Here’s an article that explains why women should lift weights à article. The third option, however, is hardly talked about and it should be focused on more. NEAT represents all the extra movement we do throughout the day. For example, when I’m tapping my boots under the table while writing this article. When I get excited about something and break down in a silly dance. When I get up to walk to…

As a personal trainer for over 7 years, with most of my clients being Asian. It surprises me to still find that in 2017, women in Asia are still believing that lifting weights makes them big. Big, as in looking like the Hulk.  I’ve spent the last two weeks in my home, Singapore, an extremely trendy country that loves having the latest fashion and technology. However, even with the current international fitness trend there are many women who are unaware or have misconceptions about lifting weights.  During my trip home, I was surprised at how many in my generation came to me personally to clarify misconceptions that somehow they knew didn’t make sense, so here I am clarifying all this for you ladies in Asia.  LIFTING WEIGHTS DOES NOT MAKE YOU BIG. Instead, here’s what lifting does for a woman… It’s more efficient for fat loss than cardio is. I…

If you’ve read any of my articles or social media posts before, you would know that I’m not one to promote long hours of working out. I preach efficiency and doing the most you can with what you’ve got, even if that’s 15 minutes a day. A huge reason why people fail at their approach in improved health and fitness is because they have an all or nothing mentality about it. I write more about that in this article. They think that just because they don’t have the time to dedicate an hour here and there that they shouldn’t bother at all with their efforts. I obviously disagree. Here’s how… Waking up and getting in 15 -30 minutes of the right type of training in the morning before starting your day may be just what you need to start seeing the difference. If you’re a beginner, you don’t even need weights, but…

Sitting at a desk typing away all day isn’t fun when we could be sipping Margaritas in the Maldives, but work is work and we need money so we suck it up. Aside from it being that kind of pain in the ass, it can literally be… A  PAIN IN THE ASS! Sitting is one of the top killers today. Yes, sitting. Sedentary lifestyles kill. They are murderers! Sitting for extended periods of time is a villain. There are tons of reasons we can get into for how sitting for too long is extremely bad for your health but I’m going to focus on what it does to your gluteal muscles, aka your ass. It is common in a desk-bound job for your glutes to shut off. Meaning, they don’t want to work anymore. As though they have a mind of their own, if you don’t use them enough, they…

You’ve been squatting religiously for months to perk that bum up. “Squat for the booty” they said, so you did but… nothing. Yeah, your thighs are changing a little, but the butt isn’t moving!!! Why??? Your booty has amnesia. What? Yes, amnesia isn’t just something the brain gets… glutes get them too. You could be squatting and deadlifting for months without barely using your glutes because your legs and surrounding muscles have taken over.   The glutes can be a lazy muscle and decide to shut off if they aren’t being utilised and the surrounding smaller muscles have to take on the work load that the stronger glutes were made for. This means that even though we are lifting and putting in the work at the gym we probably experienced more growth in the legs than the butt.  Coaching in Asia meant that I had the responsibility to fill up the booty area…

How much awareness do you have for the signs your body are sending? Are you hungry all the time? Is your energy crashing on you at the wrong times of the day? Do you give in to those late night cravings no matter how hard you try to resist? I ask because these are the signs that tell you what you need to change in your life for you to see improvement in your condition, fat loss, and overall health. The path towards weight loss is not only physically challenging, it can be mentally and emotionally exhausting too. It almost doesn’t seem worth it when you see your efforts go down the drain so easily, especially when it took large amounts of hard work and discipline to get there. Now, let’s talk about hunger, energy and cravings… Hunger: Gives you clues about your gut hormones and whether they are responding properly…

More and more I see people becoming concerned with health as they take steps to improve their nutrition and fitness. Although this is great, a lack of basic knowledge can sometimes hurt more than help. When people enthusiastically share their proud achievements, I am always happy that they are realising the importance of taking care of their health. However, there are a few things that sometimes make me worry, but I do not want to come across as discouraging so I decided to list some of the common misconceptions. I’ve also included a few tips that seem to have helped clients, friends and family get on track. (Please take note that I am not referring to people that are chasing physique or strength goals, but more health and fitness. Of course with health and fitness in check, the aesthetic results are icing on the cake. How far someone takes their…