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Health

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We all know the trend of having a bigger butt is happening right now. Since I’m pretty much flat-chested I always figured if I can’t grow boobs, I may as well grow an ass!    Coaching many Asian women, I was always asked to help them get a bigger butt so I started researching. My intention for research was purely for aesthetic reasons and to fulfil the mission of helping women fill out the back of their jeans. However, it soon became a way to help humanity! I got ahold of the copy from a fellow female lifter of Bret Contreras’  book, Advanced Techniques in Glutei Maximi Strenghthening. Basically, this guy studied a whole lot of ass and what makes it work best. He’s the Glute Guy. I read all 675 pages of his study and started applying the programs to my workout routine and Voila! My ass grew! Not…

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…

In this interview with Suraya we discuss her experience of moving from the peaceful mountains of the Sacred Valley in Peru to the hustling and bustling city of Singapore. She shares how she found yoga, her space in the busy city, how she meditates and her new found skill of Gong-ing. Show Notes: 01:05 – Suraya Sam’s background Follow her on Instagram @thesurayasam 04:09 – How she found yoga 06:45 – Starting her own yoga studio Strala Yoga  08:00 – From the Mountains of Peru to the Skyscrapers of Singapore The difference of doing yoga in each place 09:40 – How to meditate using a yoga bolster Manduka Yoga Bolster 13:08 – Setting Intentions 14:14 – Challenges as a female entreprenuer 17:20 – Tips for finding your space in a busy environment 20:00 – Suraya’s Personal Project — Using her voice! 21:28 – Becoming a Gong-ster & Meditating with Sound 25:45 -…

The habit of coming home after a long day and watching television seems to be the household norm nowadays. We are too tired to do anything, so we sit and stare at a screen of blue light and live vicariously through scripted lives or soak in questioningly accurate knowledge about this world depending on our choice of entertainment. Little do we realize that we are further exhausting the part of us that is already tired from work. Our minds. Think about our total energies as different batteries. We have our mental battery, emotional battery and physical battery. In order to charge up a battery, we have to be using another battery since one can’t be charged while being used. Since we typically use our mental battery at work, we have to switch it off to charge it up. Coming home to watch television may help for about ten minutes, but…

I don’t eat perfectly according to nutritional rights and wrongs, but I eat perfectly for me. I have my own set of rules and I call them my Personal Nutritional Boundaries (PNBs for short.) PNBs are my individual set of rules that I apply to my diet to help sustain healthier eating long term.  They include certain protein bars or cookies, chocolate, salad dressing, etc. Everyone’s is different because they are in place to help the sustainability of improved health and fat loss. Yes, I do promote natural, whole foods and those make the bulk of my diet. I would say most weeks 95% but it ranges from 80% and up. I’m perfectly okay with that. I do allow myself certain “treats” to buffer any deprivation and binge cycle. This is why I always tell my clients that I will NEVER say there is anything they cannot eat. Foodies ( like…

Hilariously pathetic is when I’m lying down staring at the ceiling laughing and crying at the same time because I’m so fucking awesome but my life is a fucking joke. Hilariously pathetic is when I laugh at my conversation with God because he has a humbling sense of humor. Hilariously pathetic is when I know I have a big purpose but continuously fuck shit up. Hilariously pathetic is when I have such a good thing going for me so I purposely find a reason to ruin it. Hilariously pathetic is when I realize my “good idea” was really a very dumb one. Hilariously pathetic is when God tells me to do something and I fall on my face to learn the lesson. Hilariously pathetic is when I walk into a situation knowing that I shouldn’t as though I’m in an annoying scary movie. Hilariously pathetic is life. Hilariously pathetic is…

So often we hear the response “eat healthy” when we tell or ask someone about losing weight. Eating healthy is an extremely general statement and can mean many different things to many different people. So many times we hear that and then rely on our perception of what eating healthy is go for it. I mean there’s countless blogs and Instagram posts about healthy foods so all I have to do is eat those foods right? Well you’re almost right, but believing that eating foods labelled as “healthy” and blindly diving into that sort of diet can make matters worse. I’ve seen it over and over again. People filing their kitchens with organic, gluten-free, dairy-free and non-GMO everything and then expecting those purchases to represent a fat loss diet. Or how about the “I’m going vegan to lose weight” friend? If I had a dollar for every time I seen that…

How do I keep my motivation up? This is the number one question that I get as a fitness / health coach. The struggle to keep going on an endless path of exhaustion is what people want to know. I guess they perhaps assume that those that live healthy or are “fitness people” are ones who are able to maintain this tiresome form of living for extended periods of time. Well, most of us don’t. Who would want to live such a miserable life denying themselves the pleasures of living? In fact, if you know anyone in good health, they are probably the opposite of miserable. They have energy, they are active, they are alive. The best way to approach your “exhaustion” towards a healthy lifestyle is to fix two things… 1) Your energy 2) Your Motivation Let’s talk energy…   Without it, you’re not going to be able to do…

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…

Focus on you. Keep your eyes on your path alone. Don’t let distractions sidetrack you. If they do, it’s ok… just come back to your path. It’s a meandering path, but that’s what makes it an adventure. There’s portions of it that are a steep uphill to climb, but there’s also the breezy downhills that make an effortless stroll. Either way, you’re moving forward. Don’t look at another’s path for their’s is unique to them and yours is sacred to you. Blessings, obstacles, experiences, people and lessons all show up differently because God and the Universe planned it that way. Don’t be jealous of anyone else’s journey for you are living through things they never have the opportunity to experience. You are touching the lives they may never get to touch. You are changing the world in ways they will never get to change it. Your light shines and your people…