A lot of trainers talk about working for themselves one day. That is the goal for most but don’t rush into it. Trying to fly solo to early requires tons of work and patience of building your business. This includes attending fitness event, socialising (yup, I’ve found some of my client while partying), creating content and reaching out to the masses on a daily basic to promote yourself. It would also takes years of running around different locations to train your clients. The first couple of years, you my friend wouldn’t have the upper hand, if your client fancy training at 5 am and your next client is at 2 pm , you better say YES!
I wish school taught us how to register a business, run it and file our income tax. I had to learn it all by myself the hard way, mess up my digits and wished i had more knowledge about business. Trial and error and shared knowledge with my peers was the only way how i figured it all out( or somewhat so )
When you are ready to venture out on your own, these are a couple of steps to take to ensure for legal business requirement.
1)REGISTER YOUR BUSINESS.
Head over to acra.gov.sg and register as self- employed.
2) FIND A GYM OR GYMS
Find a gym that you would like to work in, there’s a lot of boutique gyms that offer rent-based payment or pay as you go. Join club gyms that helps you find clients while taking a cut of your salary as commission or simply use your client’s gym, to cut on cost. Cant get enough numbers; do both, spend your morning at people’s houses and your afternoon at a specific gym. This way your spreading your visibility as a Coach. It;s never a 9-5 job sometimes it could be a 5-9 Job but if you are passionate about it, it doesn’t feel like work!
3) COMPULSORY CERTIFICATION
Working for yourself also means sorting your own CPR/AED certification to ensure safety if anything goes wrong. Ensure that all the location that you work provides a safety aid. All the other fitness certification wont matter if anything happens to your clients and your completely clueless of what to do.
Dont get me started on how many trainers who dont own any personal insurance let alone a public liability insurance, not only does it covers yourself but also your clients when you are training them. Better be prepared as anything could happen in the gym.
5) TEMPLATE OF SALES AND FINANCE
Since you have to file your income tax, you would need data of your sale, expenditures and all the nitty gritty for it. It’s also for your to know how how much you have profited every single month therefore could be more prepared. Before the lockdown January -May would be the highest amount of sales but in June due to holidays, sales do dwindle down. With data you can make adjustment to your business and look at other source of income during the dryer month.
6) HOW MUCH TO CHARGE AND TERMS AND CONDITIONS.
Of course these are all subjective to your own product, how much value you can provide and also locations. The standard of the gym also influence your pricing. Ensuring your clients know the terms and condition of the package is highly important else be prepared to have multiple cancelation a day without getting paid. Time is money, money is time. You could help another individual if you know that you had an early cancellation instead of a last minute one.
7) CREATING YOUR IDENTITY
Be it a website, or social media, make sure you’re always reaching out to your target audience. Digital marketing is free once its all set up and its easier to reach the masses. Create content for potential clients and not just of your bum in Ibiza. A logo isn’t necessary but if you do want, go for it( will talk more about creating content on my next post)
If you dont know how to do it outsource. Yes it would cost more money but a website designer would know how to garner attention from users. Saves you time and headaches , you’re better of spending that energy elsewhere.
9)CREATE A COMMUNITY
Let your clients know your other clients and your clients know other trainers. Even if its not your client make a effort to know their name, build a community at wherever you work. Being part of a community gives people a sense of purpose within that environment and they would enjoy being in that location . Greet everyone you see and help one another out. See a client or trainer looking for something , help them out. All these little details will spiral down to a bigger outcome in time to come.
10) PLAN PLAN PLAN
Giving yourself a target of how busy you want to get for that month would make it easier to come up with a plan of action. Do i need to provide promo for this month to reach out to people? Should I ask for referral from my clients ?
Should I be spending my free time giving out flyers? or should i organise a free group class by the park to get in touch with more people?
All of this action matter.
There is definitely more aspect to working yourself but if you think you are ready , go for it and learn along the way. Just remember that you never fail you just learn something new.
March 06th, 2021
First week of March and I already can sense its going to be an amazing month! It’s been awhile since I saw my family, while visiting them on Saturday, made me realised how much I’ve miss them and my grandma have aged but her love for gambling hasn’t.
She’s 96 this years and could probably do quick math faster than me. Oh this week I’ve met up with a dear friend who’s migrating back to Australia and shared a big ass bowl of cheese that have left me not wanting to eat cheese till maybe next Tuesday.
This week I also spend less time on the saddle after around the island on a Sunday and more on my feet, somehow I manage to fit a nature walk in my diary and it never felt better. It’s funny isn’t it that we live in a city and I would seek nature on days I feel like I just need to heal internally. It always works! What about you ? Where do you go when you just need that thirst of nature?
At the moment I’m not so sure how I feel about cycling long distances, Sam and I are trying for a kid and it doesn’t help if I do the math of how many hours I train, sometimes it ends up to being 13-15 hours a week or more if I include cycling. There’s not much studies being done on how much you can exercise when trying to conceive a lot of studies mention 30 min a day ... but it also depends on individuals. It’s funny how that it’s not as easy to get pregnant when you want to be pregnant and people will tell you not to stress about it, which makes you end up stressing about it , hah. Anyway less of me and my uterus.
Sam and I also visited a furniture shop that we have been to 5 years ago and walked out of it because it wasn’t within our budget. Full circle for now as we got a piece of furniture that we really wanted and I am over the moon. Working hard and saying yes to everything do get you a couch .. blah blah blah .
Little baby cats are also no longer a baby, I’m not so sure what to expect with them as I’ve never had cat and they seem to be sleeping much more these day . Oh what a life!
Always grateful of ending the week strong with doing what I do best!
part 1 (WOMEN AND CYCLING)
Having a bike never really crossed my mind until I met Sam. He was always cycling everywhere, which made me feel a bit left out when he went off for his rides. I didn’t own a bike, and there was no OFO or any of those rental bikes back then (which people don’t appreciate the accessibility of it). FOMO quickly made me realise that I needed my own bike!
Sam gave me clear instructions not to buy a bike for its colour, so I bought I bought the prettiest pink bike that I could find. In bike spec terms it was like a tank, but I loved it. My first long bike ride was with a bunch of boys who clearly knew what they were doing. I was behind the pack the whole time, having no idea how to use my gears (which weren’t the best anyway), being scared for my life from all the traffic and having rubbish endurance in my legs. I was fit back then but clearly this bike ride put me to shame.
The first 6 months I rode almost every day to work. Constantly sweating and in fear for my life with all the crazy traffic and impatient drivers. I had to learn the roads, increase my awareness and make sure other drivers always saw me on my massive pink bike. Some days I hated cycling to work because I had to shower again, but most of the time I was glad I rode to work because I don’t really enjoy public transport during peak hours. I had my fair share of falls, near misses and an expensive injury to my private parts, but will save that for another blog! As a result I always made sure that I was 100 perfect focused every time I got on my saddle.
After a couple of months I’d saved some cash and also really wanted to upgrade to a racing bike. Some people looked really cool with them so I wanted to join the club. So I upgraded my bike, but this meant learning all over again with drop handlebars and newly found speed. My back, neck and hands always hurt from holding on to the bike for my dear life. My legs on the other hand had gotten stronger with the miles I’d already put in.
Adding long bike rides to my new weekend routine both by myself and with friends has made me embrace cycling even more. Here I am 2 years later and now with an even better bike! Having a deeper understanding about bike components and set up (with the help of Sam, my local bike shop and reading online) has increased my confidence and cycling ability even more. It’s taken me 5 years to get here. Hill climbs are still my nemesis and I still want to get better in all other areas, but I’m still working on all.
Anyway, enough about my cycling journey….here's three amazing women, who know about cycling, bikes and racing more than I do!
joanna mak (IronMum to 2 daughters)
When was the first time you started cycling?
At 38 years old, I had to lay off running due to plantar fasciitis and picked up cycling. That was when I realised my triathlon dream, which I harbored since I was 19 could become a reality!
Any races you have take part? And how did that go?
Completed my first Ironman at 40 years old in under 13 hours and my second 2 years later in under 12 hours, which I did not expect. I'm also qualified for the IM 70.3 World Championships in 2019 & 2020.
Now that you have been cycling for a while, what are some of your guidelines when purchasing a new bike?
The right size, a bike fit to be comfortable for those long rides is important.
What’s your favorite cycling apparel brand? From jersey to helmet?
Betty Designs & Purpose.
What do people not tell you about cycling?
That falling is part and parcel of cycling, even when you’re a seasoned cyclist. Be prepared to wake up at ungodly hours of 430am to cycle while the traffic is light and while u may earn the respect from fellow cyclists due to your discipline, work ethic and results.
claire jedrek(Go-kart track owner/mom/fitness enthusiast)
When was the first time you started cycling?
Probably back in 2013 , I had a Trek MTB that was a wee bit too heavy but I wasn’t doing the Bukit Timah trails or competitions back then.
Road cycling I picked up perhaps 2015?
Any races you have take part? And how did that go?
My first road bike races were part of a duathlon and triathlon back in 2015, placed 2nd and 4th I believed, and then in New Zealand I completed the off-road 60km Lake Taupo.
Now that you have been cycling for a while, what are some of your guideline when purchasing a new bike?
What’s your favorite cycling apparel brand? From jersey to helmet?
I wear Odlo as it was sponsored previously , but I like some of the Swiss made items called Assos,
My gloves are Assos I picked up at East Coast.
Road Helmet Giro and Kask
MTB helmet -Troy Lee
Mountain bike shoes - five ten
What do people not tell you about cycling?
That you should go through a basic course and get to know your bike. You should also get it fitted, as positioning is important so you don’t get injuries .
What’s your advice on women taking up cycling?
It burns so many calories,if that’s what you are looking for. It’s Low impact on the knees, it’s fantastic cardio and it’s as hard as you want to push .
On a mountain bike,you learn so many skill sets , it feels like real racing and keeps you on your feet and sharpen your decision making on the course.
Road biking for me is training my mental grit when I am alone and on longer more monotonous rides .I love cycling because you can be alone or In a group.
chuling lee (HOTELIER/ SPORT ENTHUSIAST)
When was the first you started cycling?
I joined the RCC(Ralpha Cycling Club) in November 2016, but started cycling and exploring the roads and PCNs (Park connectors) since July the same year.
Any race you have take part? And how did that go?
The most memorable was the 100km race in Batam, ridden with one of our club cyclist, Jessica. It was painful, but fun to do it together with a friend. We suffered together and helped each other to finish the race. We were in so much pain, not knowing what we were in for, and physically my feet was hurting from ill-fitted shoes!
Now that you have been Cycling for a while, what are some of your guidelines when purchasing a new bike?
Get yourself an appointment with a professional bike fitter before making that (expensive) purchase!
What’s your favourite cycling apparel brand from jersey to helmet?
I am privileged to be a Rapha ambassador, and I wear Rapha products - ranging from bibs, to baselayer, jerseys and socks. My shoes are the Rapha Pro Team shoes and they fit my feet like a glove. As for the helmet, I love the KASK Protone. I only own this model, but in several colours.
What do people not tell you about Cycling?
That cycling does show people’s true colours! When we are riding up mountains, racing on flat roads, your riding etiquette, how you react and behave when you are “suffering”, is a reflection of who you are personally. That being said, no one said cycling was easy! But the suffering brings joy, and the exploration on the bike with friends and loved ones brings unforgettable memories, that we all continue to speak fondly of, in years to come.
What’s your advice on women taking up Cycling?
Start easy, and if you have a friend who is into the sport, do it together, build confidence, support each other. When you are confident enough, join a group, ride together. You’ll realize that some of your lifetime friendships will be made within this community. And most importantly, have fun!
Part two is all about the gears. From helmets, jerseys and padded shorts, the list goes on. Of course most of these are non-essential for cycling but all help to provide comfort during a long ride. Also wearing a jersey, means that you don’t have to carry a bag with you. Cycling jerseys come with all these fancy pockets that can carry the essentials during your ride. Once you have transitioned yourself to taking cycling more seriously and have ogled at all the tight colourful tops from fellow cyclists, i'm sure you will want a pair.
Cycling jerseys either keep you cool or warm, but high end options will also protect you from harmful UV rays. Their aerodynamic design and materials help reduce wind resistance, which will make you faster.
When I first started cycling, I hated the look of my cycling shorts and refused to wear them, but I soon realised the difference they made. After my first long bike ride, I was hospitalized and needed a minor surgery, due to my vanity of riding with my tiny running shorts.....never again! Wearing padded cycling shorts feels like your sitting on a cloud, even after 50km of cycling.
If you want to level up your cycling. Here are some of my basic accessories to have and where to get them from below. Of course the more serious you become, even your socks and sunglasses matters.
1) Cycling padded shorts
3)Helmet (most important)
4)Cycling shoes & clipless pedals
If you do come across any local stores that aren't in this list, do drop me an email. For now enjoy shopping!
local based stores (sg)
The Cyclist Mess
We are a local home-grown company, started by 2 avid cyclists in 2015 under the moniker The Cyclist Mess. We believe in providing affordable jerseys for our fellow cyclists while giving what you deserve - Quality, Comfort and Style.
At Velo Velo Singapore, we are both retailer and proud distributor within Asia for the cycling apparel brands you've come to love. These include Morvelo, DeFeet, Pas Normal Studios, Velocio and Handlebar Mustache from America, Europe, and Denmark. We carry a comprehensive selection of cycling jerseys, bibs, riding skirts, socks, T-shirts and other accessories for the serious, leisure, petite or plus sized cyclist.
Website : https://www.velovelocycle.com
Heat and humidity can be detrimental to one’s race performance, affecting your form severely. It was through his own struggles with heat in triathlon races that set Noor Ashikin Aziz on this mission – to develop the most comfortable and cooling performance wear for triathlon, cycling and running.
Noor searched fervently for something that would help to keep him cooler and when he couldn’t find anything, that’s was when he decided to develop his own line of kits specifically tailored for the specific state of use in Southeast Asia.
This was how PURPOSE was born.
CYCLE PROJECT STORE
A firm believer of quality goods and services, the company was conceived in late 2012 with the aim to assist each cyclist's needs and fellow cycling stores around the globe to cultivate a cycling culture and friendly environment for bike commuting, our mission is to promote cycling to be part of our daily lives.
Website : https://www.cycleprojectstore.com
global online store
Wiggle started out as a small independent bike shop called ‘Butler Cycles’ - based in Portsmouth, UK.
Mitch Dall, the founder of Wiggle, bought the shop in 1995; it had already been trading for over 50 years. After the purchase, the shop moved premises, but remained a bike retailer; it also changed names to “Bikes @ Butlers” to reflect a new interest in online trading.
‘Wiggle’ officially started trading on 28th May 1999, after investment from founders Mitch Dall and Harvey Jones. Harvey was an internet enthusiast, and was keen to develop a business that would have a strong online presence.
chain reaction cycles
No matter where you ride, why you ride, or who you ride with, there’s a product for every ride on Chain Reaction Cycles. Whether you're a beginner rider or seasoned racer, our online bike shop has everything you need, including the latest electric bikes, mountain bikes and road bikes. Take the road less travelled and hit the dirt on a gravel bike, or take to the start line on a cyclocross bike and if you’re just looking for a reliable run-around check out our hybrid and city bikes. We haven’t forgotten about the little ripper in your life! We have a huge selection of BMX bikes and kids bikes to introduce them to the sport. Chain Reaction Cycles is there For Every Ride.
In 1921, the first shop of F.W. Evans Cycles opened on the Kennington Road in south east London. Trading from this site for thirty years, F.W Evans Cycles built up a strong reputation as a quality cycle shop. It became particularly well known for building its own frames and bikes, earning an award from the Cyclists Touring Club (CTC) for ‘The greatest improvement in cycle design, construction or equipment during the year 1925’.
The business was purchased by Joseph Smith in the 1950s. At the time, the shop sold a range of cycles and toys, but during the seventies Joseph handed the business on to his son, Gary Smith, who developed the shop into a specialist cycle retailer.
website : https://www.evanscycles.com/
Bikeinn, your online cycling shop, we have everything that is necessary depending on your needs. We are a company of cyclists dedicated to helping more people enjoy the benefits of riding a bike. At Performance, we believe we can improve lives and contribute to a better world through cycling. We all approach life with different stories and special experiences that have shaped us into who we are as individuals. Deep down, it´s a love of adventure that brings us together inspires us to push the limits of what we are capable of, and daily rediscover the freedom found when we first started pedaling. Check out our collection and find amazing deals and prices of top brands such as Mavic, Northwave, Sportful, Garmin, Spiuk, Castelli, Shimano, Ortlieb and even more.
Founded by Simon Mottram in London in 2004, Rapha makes the world’s finest cycling clothing. For 15 years, our products have redefined comfort, performance, and style for cyclists from absolute beginners through to WorldTour professionals.
april! do you!
How do you know if you made the most out of your Lockdown?
Some have set goals; daily or weekly to accomplish during this lockdown to keep them occupied, some have just moan and shared how bored they are through social media, while some have taken this time to build bonds with their kids or re-engaged on hobbies that they lost.
Neither is wrong, different people have different way of coping and its always what’s best for you so I’m not going to judge you whichever course you take or change along the way for better or worst.
As for me, I wasn’t born with a silver spoon and was off working since I was 16. I enjoyed every single job I took up, from coaching netball, teaching adults to rollerblade, which is scarier than you imagine, when they pull you down along with them. I dabble in selling ice cream, modeling and standing around giving out flyers. Name it and I’ve given it a go! Nearly even considered pumping gas at a petrol station.
Working has been a norm to me, knowing that I could buy what I wanted and live by myself sooner than later. Yes I was the black sheep and was too stubborn to listen, I wanted thing my way but I am willing to work for it.
This lockdown have given me the time to reflect that a break is actually really nice. To be fair, I’m still working and doing online session at 6am on most days, but much lesser than I usually work. I have always managed to find a sweet spot of balance to ensure that I enjoy the job that I am doing. The last month have been both fulfilling yet intoxicating, never would I imagine going for a run at nine in the morning right after doing 3hrs of virtual session. That’s usually one of my peak hours and no way I could go to the park and listen to birds chipping away and naming every squirrel I see. I can’t wait to do it for another month and appreciate every moment of being around the trees across my house. I do miss my daily cycle everywhere but I am putting some effort in cycling around my neighborhood and I can tell you every nook and cranny of my circles around my park. I’m going to say it! “Too blessed to be stressed”
I’m not even counting down the days or wondering of when I’m going to party or take my next flight. I do miss some friends but technology is far advance than sending a pigeon across. I’m glad I have Sam who sings Disney songs in the kitchen and my cat that wouldn’t stop annoying me. Oh yeah we got engaged I designed my own ring, so I had say yes, jokes. Would talk more in my next post!
For now if you’re not doing what you really want to do, but instead are succumbed to society saying that you should be productive, e.g. read a book, get a new hobby or upscale yourself. Are you even living and enjoying this break that you might never have in the next decade or so? I say do you!
As you know about 6 month ago we welcomed two beautiful cats in our life. Yes we were both a dog person but it just wouldn’t work at this moment in time with our schedule and commitment to work. We both secretly love to work, workout and just do random thing that a dog will just throw us out of our routine.
I honestly am clueless about cats, still am! At most time they don’t make sense, they don’t listen, they do as they please but they have so much personality that I just enjoy coming home and hanging out with them in between my sessions. Yes I prefer cats then my workmates but don’t we all ;)
We finally moved and settled into a larger house as well and I can’t be anymore thankful with the space we have, the cleaning I have to do for a larger space…not so much. I moved out ages ago and it’s honestly the best decision ever. Here is why!
4. No one tells you what to do, so you don’t do anything which is also a bad thing because you realized you haven’t put away 3 loads of laundry and been wearing the same socks for a month.
5. It also comes with a lot of advantage like throwing parties, no one nagging at you, and doing basically what you want. #Adult
6. You will appreciate every single furniture in your house because that shit is expensive or u can choose to sit on the floor, buy second hand item or DIY. Yes I know its expensive in Singapore but leave your comfortable cushy life with your parents and find someplace within your means, if u have to share a room with someone and pay $800-1000 a month do it. If you are afraid of difficulties and hate being by yourself, do it! Don’t allow your parent to make you feel bad of staying home because they would miss you. My relationship with my family improved when I left because I make time to visit them and also appreciate time more with them when we spend time together. Be an adult and stop wasting your money on expensive bag and shoes instead start living and learning about life on your own two feet because I sure did with mine!
GLUTEN FREE (Rice Noodles)
As you know i'm celiac or Coeliac disease which is permanent, autoimmune disorder that causes a reaction to gluten which is found in wheat, barley, rye and oats. Coeliac disease (pronounced see-lee-ak) is a permanent intestinal reaction to dietary gluten. In coeliac disease the cells lining the small bowel (intestine) are damaged and inflamed.(click here to read more)
In other words I can't enjoy the simple things in life, like a warm toast dripping with peanut butter, pizza and most importantly burritos,,, (cry me a river) This girl is so over it and i thought i share with u some easy to do meal even my 12 year old self could manage it, still can't manage the dishes though.
I miss a good stir-fry noodle but do not lose hope, there's option for us , most asian noodles are made from rice well not all, here is an exact list --> (noodles) so we could possible be spoilt for choice such as Kway Teow/ Bee Tai Mak/Mee Tai Mak/ Laksa Noodles / Mee Sua/ Bee hoon / Vietnamese Rice Noodles!
I love the Bee hoon because its brainless, just add water and let it soak, easier than finding a boyfriend these days and also i consider it much healtheir option than the rest because its so thin.
Yes this is basically it.
Make a massive omelette and chop them up like this !
Proceed to chucking everything in a pan with some olive oil !
So if u like it spicy add some chill with it else just throw whatever sauce you can find in your fridge,i went for dark soya sauce, fish oil and sesame oil , honestly don't ask me why.. they just happen to be in my fridge, throw the noodles in and give it a good stir and done! 10 MIN
How is May coming to an end?
I am now 28! I still choose not to believe it (btw) and age is merely a number, it doesn’t stop me from doing anything besides of course crazy stuff like; last week I wanted to take my rollerblade and go down a massive ramp but thought twice as I do not intend to break anything.
Isn’t it weird that the older you get the more you fear being injured. There’s to much consequences having a boo-boo like lost of earning and also all the things you can’t do when your gammy, trust me I broke my hand and realized it’s importance when I had to get someone to tie my shoelaces or my hair. Oh yeah taking out a wet sport bra with a broken arm is a mission, a lot of visualization involve and planning if the head or the arm gets out first and continuous jumping on the spot like an idiot. Oh well, that didn’t stopped me as I was at work the next day with an hourly supply of ibuprofen.
Sam got me a pair of pet shrimps : 9
Sam's birthday and mine is exactly a week apart and there's lots of cake and food between that 7 day ! I am not complaining.
Two of my lazy breakfast ideas.
1)gluten free bread eggs cheese and avocado
2) soy milk papaya banana pumpkin seed and honey!
Michael dropped by over the weekend so Sam got some man time besides just staying at home with me and singing Disney : )
Was invited by ASICS for a staycation at the new WAREHOUSE HOTEL for 2 day of activities with a bunch of ladies! One of the best time ever and also the food, was so good and yes TANYA POPPETT IS LEGIT ! Being a person trainer I'm very fussy of my exercise program and trust me it was no walk in the park with Tanya, purely just training no bullshit like some other fitness program i shall not mention ;)
Finishing of the night celebrating our win with NZ FLYER! Fall in love with netball all over again with this team and next season is about to start and can't wait to get on court.
I've lived in Singapore for 20 years now and I haven't paid so much attention to it until recently , such a beaut isn't it!
My weekend meat treat for the week made by Sam, so glorious. I usually don't eat meat maybe once a week or so or sometimes never but if Sam the chef I'll eat it all! hah
Back to studying anatomy enough of my life! xx
CARBS & VEGGIE
1 bell pepper
1 large onion
1 stalk of broccoli
400 gram of sweet potato
4 Portobello mushroom
chicken breast for Sam
tempeh(soya bean) for me
soya bean milk
SWEET POTATO MASH
PEEL, DICE and BOIL the sweet potato till soft.
MASH IT, add butter , soya bean, salt, pepper! Done
CHOP every vegetable
OVEN the onion first so it get nice and soft.
STEAM the broccoli and carrot.
PLACE all the other vegetable in the casserole.
Chicken and Portobello on top
Salt,Pepper, oil season it well
20 min 18O degrees Celsius
PERSONAL TRAINER/ CAT WHISPERER AND OCCASIONALLY LOVE A PARTY!