Surviving in the fitness industry is purely hard work and circumstances. I've been in the same industry since 2009. It's been a good ride. Some months are better than the other, it's never been smooth sailing. Sometimes i'm surprise by how much i can make a month and sometimes i'm disappointed for lost of sales because my changers are high but i would never down grade my capabilities. I make sure every cent i charge is worth the result i give my clients and that is how you survive! Brave through the storm and believe in yourself.
Besides walking the talk. you need a myriad of skills to become a personal trainer. If this was your rice bowl i am sure you wouldn't just be counting reps for your clients. I love my job to bits and i never see myself doing anything else. The best fulfilment i receive is not just getting result from my client but changing someone's lifestyle and mindset on exercise in the long run.
So if you want to be a personal trainer, do what it takes to survive in this industry, don't just work within your schedule given by them company if you're starting full time. Go out from your comfort zone and learn, ask question and even train people for free to get more hands on work. Everyone's body is amazing and different and the more practise you get the more you get good at what you do, common sense aye.
Just did my grocery shopping and found instant avocado, also just read the ingredient label of my favourite pesto that cost $12 bucks, The ingredient is so simple that i'm going to make them next time.
Why does pine nut cost like a million of dollars? It its only tiny and taste horrible on it's own.
My lazy dinner of tuna quesadilla yesterday night.
My workout yesterday :
10 single leg deadlift
10 lateral raises
10 kettle bell sumo squat
10 push up and jackknifes
10 bendover flies
10 front squat
10 shoulder press
10 back shoulder press
10 bendover rows
Now where was I ? So busy today, work drained the daylight out of me. I've decided that I got a sweet tooth and nothing is going to stop me but i'll make it up eating some chicken breast. Just so you know a single chicken breast (4.2oz=119gram) has 27.2gram protein. How much protein do you need? well it depends on your fitness goals. On an average i eat about (90gram - 120 gram of protein ) i don't count calories, i just make sure every meal that i eat is balance (protein/ fats/carbs) and stop when I'm full.
Decided to coconut my chicken yesterday for dinner, turned out crisper than i expected.
ARE YOU GIRLS ANNOYED THAT YOU'RE BOYFRIEND CAN EAT WHATEVER THEY WANT AND THEY DON'T GET FAT! SO ANNOYING.LOL
Vegetable (check ) assuming that rhubarb is a vegetable
This sweet ticks ever single of my checklist!
After eating kaya toast today, i had to make up with a bowl of salad and chicken and so much pesto because vegetables are for goats( a lot of it, just a little for me) i usually ask less vegetable and fill my salad with pumpkin, sweet potato, chicken, cheese,avocado and eggs.
OFF TO BED NOW
Can't wait to go home and watch another episode of Game of Throne. I never really watch any TV really, if I do watch it's just British series. Last month alone I finished 6 seasons of Shamless , 3 seasons of Sherlock , 2 seasons of idiot abroad and 5 seasons of Spartacus. Imagine all the hours I have wasted sitting down doing nothing , all the inactivities.
I was tired all the time but I would stay up till 5am to finish another episodes followed by another 2 more. It was terrible, I didn't feel great and i stored more fat on my belly because of lack of sleep and come on you have to eat snack while watching tv, unless you're not human.
Dinner last night and movies. I'm so active throughout the day by the end of it i'm totally knackered.
I guess someone's prepared for world war 3 either that or i'm going to eat canned tuna for the entire month, found this babies in Sam's drawers.
Cooked salmon and quinoa for lunch today to pack for work since i didn't have work in the morning.
Yes it's a real dog! What is he even thinking. good night!
Woke up earlier than usual, to head to work at botanics. Did you know, we have the most beautiful park on Earth! Yes i'm proud of it and the fresh air at this garden is amazing. Watching parents making sure their little one still know how to play and all the cute puppies going for a walk.
I saw a monitor lizard, crying babies and people who covers themselves with every protection you can imagine away from the sun. Yes i know the detriment of excess sun but come on your phone or your handbag can't protect your face, that's just silly.
Pit stop: Mr Prata.
Sam wants a plant for our balcony, after telling him a spider story before bed i think he changed his mind about having a plant. haha
The lovely people from VIM & VIGOUR RP (Neha) send me a lovely gift to kickstart my 2016, a complimentary 3 day detox trial which have been perfected by Chief Naturopath Graham Rowe and made with love in thailand, along side with some gifts from Samujana and Amrita.
I did a little research of this retreats since luxury wellness retreats are continuing to grow as a consumer travel trend, Koh Samui's boutique private villa estate, Samunjana, is introducing a unique week long package which enable guests to achieve the ultimate decompression, by combining the stretching, breathing and relaxing exercise of yoga with high intensity workout and endurance training of Thai Kickboxing.
The first two retreat would take place on 20th February 2016-27th February AND 7th May 2016- 14th May 2016. The pricing range from $3820 for a couple room to $4180 per person.
Just thought i share with you some ideas for a holiday instead of just shopping and sight seeing, break the norm a little and maybe do a retreat? I would love too this year for sure!
Out for dinner with mom now, pizza and ice cream anyone?
I'm not sure if i enjoy eating or cooking more, either ways it goes to my belly. Made pesto pasta, the usual and ate to much biscuit and chocolates to grow a cocoa plantation in me. Don't think i can stop eating junk, but as long as i get my diet 80% healthy and 20 % whatever i want it shouldn't be a problem .
My favourite pesto, its 2x the price of the regular pesto but there's no preservative or anything i can't pronounce. Imagine reading the ingredient label that goes something like this when you purchase a bottle of pesto:
Acidity regulators,Sodium fumarate,Potassium malate,Sodium hydroxide,Acetic acid or Lactic acidCitric acid ,Malic acid,Tartaric acid
Well it would scare the shit out of me, knowing there's so much things going into a bottle.
I love cheddar, and guess its so much cheaper buying them shredded compared to the whole block.
Sorted out my lunch and dinner i had a wrap with chicken, ice cream and Sam's company.
Took my body fat analysis , even with eating biscuits, chocolate and candies i managed to dropped 1kg in body fat and tweaking my exercise for the week. My goal isn't weight loss but just maintenance. 10 more days to a photoshoot, i'll try to cut out the sweets and see how it goes.
Woke up this morning feeling so tired and hungry as if I was running in my sleep the entire night. Didn't hesitate to give cycling a break to take a cab instead. I was lucky Sam was free to have breakfast with me. The usual always; egg white wrap double toasted, single toasted are for the weak, once you have tried double toasted you would never go back.
So what is it like cycle in Singapore ?
Besides the fact that there's no lane for cyclist you need to be super focus on the road because its not you're father's road and chances are like if you are not careful, I assure you that a car would hit you. You need to be assure of every movement and never change your mind last minute when taking a turn or cutting in between cars.
So far I've been lucky from the usual horns I get and buses that's willing to wait for me as i cycle in front of them. I always look back every now and then if it's a big junction i would take the crossing instead. I haven't been cycling for the past 20 years therefore cycling to work now brings me joy and also it's a great workout.
While waiting for my client, i worked on the foam roller, whenever i feel sore i would spend more time on it. The pain usually comes with pleasure over time. I am far from flexible but i do keep myself as mobile as possible.
If you are interested to know what i ate today !
10am-egg white wrap
2pm- this massive salad below
2.30pm-11pm- all the sweets in the world. (i tried to stop eating sweet, obviously failed)
8pm-massive thai dinner with Samantha
I didn't feel like working out but manage to squeeze in a session for (all the sweets i've eaten) sake
10 single leg deadlift
10 lateral raises
10 bend-over flies
10 sumo deadlift
15 isolated lateral raises
10 front squat
10 front raises
10 bender rows
some basic abs works
I spend the last bits of my evening before meeting Sam(Samantha) watching Sam train, yes my boyfriend and bestfriend happens to have similar names.
I Love watching Sam train, just to wind him up and annoy him telling him to do more reps and how to make the exercise harder, am i not a great girlfriend ? haha
Way pass my bed time, getting to old for this.
I had two choices today to either be lazy and not train or to go for a massage. Obviously i picked massage. One of those basic cheap ones you get from a china lady who presses your back and keeps pressing even harder, whilst screaming the same word. No idea what she's saying but i always say (hen hao hen hao) which i think means (good good). Oh well I love those massages, even though my boyfriend gives amazing massages i just don't like the idea of troubling him after his working hours. I should go for a chinese class to pick up the language properly, I only seem to know how to order food. Once I asked for more chilli (la chau) in chinese but it sounded more like penis (lan chau), From which i received weird stares so never attempted chinese properly again. However I still do occasionally just to make myself chuckle.( After i made my boyfriend (Sam) proof read this, he also thinks i need an English class (x_x ) )
Jacq hooked me up with the people from LIFEPROOF, They wanted to send me a FRE case after hearing what i do with my phone and the daily danger it goes through with me being in a gym, I was only expecting one case but instead they send me a #LIVELIFEPROOF survival kit! How generous of them.
So my housemate (Joe) just bought a pair a week before i receive this and he was bragging at how amazing they were, last year alone he broke 3 phones, one was not even his, so he invested in a cover.
So i did some research and it says LifeProof cases transcends mere protection. That’s why the cases are developed to be waterproof, dirt proof, snow proof and drop proof, so you can continue to push the boundaries of fitness while giving you the opportunity to capture the proof and share amazing stories.
I don't know what to do with all this gadget but so psyched to use the LIFEJACKET next month when I'm climbing at krabi and guess what? i could take a selfie without worrying, i need a lifejacket myself since i can't even swim ! Problem solved no more broken phones for me! xx
Did i mention to you that i cycle to work everyday ! well i'll talk more about cycling tomorrow, of to bed now.xx
Just had my last lemon sherbet (cross fingers ) before my workout, no idea how sweets became part of my diet. Two weeks till my photoshoot, then i'm off for a holiday. I have no plans for competition at the moment, its amazing cause when i was prepping i was constantly hungry! like i would eat and an hour later i'm hungry again, mentally i needed to eat almonds every minute and i use to eat 1500 -2000 calories worth of almond cause i had no self control. What did i do to solve my problem? STOP BUYING ALMONDS, yes i save $ 60 from cutting out almond from my diet.
What i had for dinner yesterday ! cheese ciabatta and some bell pepper for that extra crunch, better than having a process burger.
Don't let this salad fool it, its massive and i'm having it now as i type, double up the chicken because the whole universe put so little meat in everything. How am i suppose to grow,recover and repair if you give me a portion of chicken to feed a 12 year old, you feel me?
Finish my workout fairly early today, suppose to do my sprints but so lazy..
what i did today ?
1x12/3x5/x3 ( max weight 105kg)
did some shoulder supersets(video below )
10 clean and press
5 back jerks
15 barbell row
10 sit ups
after that i spend 20 min stretching so one day i could be a pretzel .
Ah so today I had time to go home and make lunch. Bought some price reduced chicken breast,4 breast only cost 4 bucks , 8 chicken breast in total could feed the boys and I for dinner. What's on the menu for tonight ? Pretty simple , chicken ,cheese and avacado on a ciabatta that cost $1.40 what a steal ! Therefore lunch and dinner cost me $15 for 3 people. I hate complicating food I just make sure I get meat and some carbs in every meal and Thai sweet chilli sauce if anything goes wrong . ( hide the taste of everything )
So I'm gonna share with you how the most amazing and moist chicken breast ! Yes moist I don't fancy eating cardboard so I always make sure my chicken is juicy and tasty at the same time !
How to ?
Wash meat and rinse it .
Place it on an tray with foil ( so you don't need to wash it after )
Add all the spice you ever dream of or wanted , today this are all my choices .
Heat the oven at 160 degrees Celsius and cook for 19 min .
Yes no oil and it's still finger licking juicy !
had my chicken breast today with avacado and tomatoes and so much cheese.. Honestly I never bothered eating cheese before I met Sam , now I just cheese everything ! Where have you been all my life. ( referring to the cheese of course ) lol
ah so yesterday I had such a sweet tooth , well Sam fault really he made me buy this and I had to have them ! So technically I had a ton of sweet and just bought another packet today and I found some amazing lemon sherbet . Oh Christ , my teeth are all gonna fall.
Ended work pretty late yesterday and unfortunately daily cut was close had to head to city hall .Found this gem called (GRILL KNIFE ) at the basement and had this chicken breast and cauliflower and quinoa rice or whatever it is for $8.80, besides all the bits getting stuck in between my teeth it was actually quite taste but obviously I would not attempt to make cauliflower rice , think about the mess I'll create in the kitchen !
My belly is filled with Marie biscuits , I had 36 today , I totally lost count and ate the entire bottle. Can't walk right now .
What I ate today
9am-risotto and chicken and so much peanut butter
11 am-some candies
1.30pm-1.5 chicken breast with avacado and rye bread , tons of cheese
3pm-36 Marie biscuits if I'm lucky or else more I guess
8- after work I'm guessing I'm gonna have 1.5 chicken breast and tons of cheese with ciabatta and avacado .
Didn't do much exercise today knees feels wobbly so did whatever I posted but only about 70% of the effort.
Of to work now !
After consuming 283283028 slices of pizzas and indulging in Indian cuisine for my grandma birthday and her cake, i had 3 slices just because my grandma is not gonna be 89 again , so i figure 3 cakes will set it straight also my aunt made this lovely custard jelly that i couldn't stop eating after which i received this email that i would be in Men's Health Magazine for the April addition ! yay!! but not yay because the photoshoot is in 27 of this month, that's 16 days away!!!! kill me already. So I'm gonna be good for this 16 days to look my best to not disappoint myself,therefore no more cookies and chocolate for me! i'm going to update you what I've eaten and exercise I've done everyday until the 26 just to keep myself sets in stones.
took my weight today : 55.1kg ( 17.1 body fat percentage )
Limaran companied me for my workout today !
we did my program that i posted below or if your to lazy to school down here it is!
4 set 12 reps
back squats (40kg- (50kgx3)
3 sets 12 reps
front squat( 30kg)
barbell row (30kg)
dumbbell walking lunges( 10kg per arm)
bendover flies (5kg)
body weight v ups
3sets 30 second
what i ate today ?
i didn't wake up till about 11am cause i'm a pig.
10am- left over risotto chicken and prawn / 1 table spoon of peanut butter( mouth was itchy)
1pm-some kinda salad. pumpkin, chicken ( from the shop below my working place)
240pm - remaining of that massive salad
4pm- matcha protein shake @aminobar.
6pm - mixed veggie chips(photo below)
8pm-planning to get daily cut (lettuce , salmon,broccoli , mushroom, asparagus, egg white )
i did pretty well today ! lol
greenway mixed veggie chips
Compared to dried fruit, freeze-dried fruit or vegetable is not made with added sugar. Its natural sweetness makes it a healthy alternative to dried fruit as a snack, . Having no added sugar means that freeze dried fruit contains fewer calories. This happen to be my favourite when i feel that i need to snack, the main ingredient are Broccoli, Pumpkin, Okra and Sweet potato 97.5% Rice Bran Oil 2%, Seasoning 0.5% its cheaper eating a real fruit but i am way to lazy and i like the anything with a hint of crunch. Just thought i share with you what i fancy for a snack besides a muffin.
Hi, my name is Jas. I am a freelance personal trainer, the purpose of this blog is not only to
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live a balanced life, its not about looking perfect, its about learning to love myself
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