Many times we all forget to sit up straight, me included! We forget to realign our spine and to keep our shoulders pressed down away from our ears, to be honest this can be due to stress or just bad habits and yes people there are detrimental outcome to prolong bad posture, I've paid my dues with constant neck pain and tight chest that weighs me down, so today i want you all to find a mirror, and take a look at your shoulder how is it sitting down nicely. Notice if one is higher than the other, take note of if your shoulders are rounding forward, look at your head alignment and lastly see if your arms are swinging too far forwards from your body.
Recognise and understand your body and deal with it, it took me years to understand my body and it also helps that I'm a personal trainer therefore the human anatomy isn't alien to me, but for you folk out there these tiny details that you notice can be fix!
So if you want a better posture and stronger back here are some home exercises you can do, i can't help every one of you as much as i want too but i hope you get to learn something about your posture, or basically google (UPPER CROSS SYNDROME) read about it or stop using your phone so much and being a desk warrior with nagging pain, you can stop your own pain and not only look better but feel better overall!.
below are some exercises, i have no idea what they are called but i usually make up my own names and u can do it at home, no excuses everyone.
For exercise number 1-4 perform 4 sets 10-15 repetition or more, for progressive exercises just do it on your knees. for exercise number 5, hold for 30 second each side or longer ensuring that middle back muscle is always engage, pretend there's a lemon right in the middle of your shoulder blades that you want to squeeze!
After which perform stretches number 1-4, holding it for 20 second-1minute for 2 sets, stretch until the point of discomfort but not sharp pain !
perform this exercises 3 x a week if you do not workout and trust me you will get a stronger back in no time!
1)push ups hold focusing on squeezing your back on the way down, keeping elbow close.
2)thumbs up superman! for a letter t and pull yourself up and squeezing your shoulder blades.
4)plank back squeeze
5)side plank holds
2) power lats stretch
4)power arm stretch
Don't worry ladies! your back won't look as muscular as mine! I've done pull ups for year and working on my back for ages but honestly i love my back! now its time to look after yours.
Kettlebell helps strengthen the glutes and upper hamstrings, as well as the core muscles in the abs and lower back, no kettlebell no problem, fill your bag with whatever you can find around your house and use the handle to swing, for basic swinger, swing only until shoulder level, keep your mid section tight and make sure to squeeze your butt at the top of the swing, if you feel any pain in the lower back, drop the weight and get your form right!
warm up : 30 air squats
5 rounds of
20 kettlebell swing
10 kettlebell squat
20 kettlebell swing
10 kettlebell lunges
20 kettlebell swing
10 kb russian twist
20 kettbell swing
photo credit: derrick say and kin lee say
This is baby Kayla, she happens to be my best friend gorgeous kiddo which unfortunately i have not met but Samantha have been making captivating food, that Jamie Oliver might go out of business sooner or later if she use her kid as a marketing add !
Her food which obviously taste better than my brown bowl of concoction of brown rice and chicken breast... which i love!
I love how every colour is so bright and Kayla is just laying there peacefully! Samantha have always been weird thats why we get along she would dress in boxers and heels and a top and i made her eat ban mian for year and we use to hate each other because she was so loud and gave me headaches . I brought her to the gym once and only once because she sat on the treadmill and started watching some chinese serial drama.
Now i want a baby too! for now Simba is my second subject for my food photography!
i can't wait to see Kayla and Sam and can't help but share all these lovely photos that she took! do follow her instagram if you are not!
This is how usually my Saturday begins, rushing to the park to conduct a bootcamp. Every since I moved out and had bought Simba my life have been a a uphill run, somedays I'm on my foot from 6am till 1am just working, cleaning house, cooking,cleaning again and walking Simba when i have a tad of energy left else ill bring him down to play fetch to make sure my boy get his exercise after which i prepare for tomorrow, but I'm not complaining.
Today at the car wash i watched men slogged away under the sun, their skin so dried up and tanned, they were bones basically,they had music plugged in probably to distract them from the rudimentary task, i wondered how much they earned such laborious work and if there was better way to do this without them getting skin cancer in time to come, i m sure sunblock was out of the question for these men. I know its a job and somebody has to do it but watching these men i couldn't help but appreciate life a little more. So if you think what your doing is hard or your life is tough and exercise is tiring and picking up skill is not needed i want you to think again and look around you for what life has bestowed upon you and appreciate it yet stay rooted and spread your branches, share your love and kindness in every way possible, throw in smile and even some thank - you.
Politness is a skill. It must be practiced, we are offered each day to be gracious, take the opportunity people.
Taken with the Canon Legria mini x which comes with a fisheyes lens and no photos were edited,
Sometimes travelling with a friend can make or break a long friendship,on trips i am usually the laziest,i walk the slowest,i take my time in everything i do and sometimes all i want to do is eat the entire street or lay on the bed watching foreign movie that i don't quite comprehend, this is all the boyfriend's fault, he and i could just go to another country and laze in bed and order room service, terrible much. I dislike the idea of rushing, if i did i wouldn't be on a holiday, but of course its good to have a flexible itinerary that you can fall upon to ensure you do make the trip memorable. 5 things i love about traveling with my bestfriend Wany!
1)Photo taking isn't as exhausting trust me you don't even have to ask for her to take a photo of you! we girls just enjoy taking photos or being in the photos. I usually travel with my boyfriend and he doesn't seem to get the way I want my photo to be taken and I made him take it over and over again to a point he was pissed with me but I wanted the Eiffel tower and my ice cream and my pistol squat in a frame, go figure.
2)Getting help from stranger , I mean imagine 2 girls with a map ,clueless,who wouldn't go the distance to help ?but to be careful though always ask people who are working within the vicinity like security guards or shop owners preferably female!
3)Sharing food is easier since you are so close to this person I'm sure you eat pretty similar, so more variety to try since you get to share. More Money for shopping.
4)Motivating one another to explore the area and getting lost can be an adventure especially in a foreign land and who knows you might find a gem, Wany(my last travel partner) love quirky coffee joints, owls prints and she takes amazing photos, check out her FLICKR.
5) Remembering why you are friends in the first place because no matter what happens, be it having fun,trying to ask for discount for everything even duty free items and running after a plane before the door closes you are still cursing and giggling away because you can't run for nuts anymore since my butt have grown into a Beyonce(click on it).
Have a goodnight folks.
(photo credit- Wany's old school camera)
It seems like forever but I've only met Limaran since last year october or was it november its been less than 6 month but so many things have happened!
So besides breakdancing, hanging out at starbucks and checking out cups and eyebrows as the photos says a lot about what we do when we meet! we are growing not side ways fortunately!
Yes its time to say goodbye to HAPAFITNESS but it does stop there watch out for our new website in the next 6 month for more action from the both of us!
With that we would like to reward you with our 10 days HIT( high intensity training) program! follow us on instagram to use the hashtag #hit10sg if you are going to join us in this workout! Only for 10 days! we will be posting videos and photos in our respective blogs (Limaran)
Feel free to drop us a comment on our instagram! but we do hope to get as many people doing this workout with us! Its okay if you do not want to start day 1 on the 5/5/2014 which is a Monday! just follow the exercises in order which ever day you choose to start! its just 10 days folks. Male and female could participate in this exercise! can't wait!!
CLICK ON OUR INSTAGRAM LINK AS FOLLOWS
JASMINE & LIMARAN
So we had the opportunity to go on air with POWER 98 and had the chance to see whats goes on behind the scene of a radio station!
Believe it or not its located in CMPB building therefore the security level of the place was high. We were put behind a mic, honestly it was nerve wrecking and if you were to read of a paper it would sound unnatural therefore we were advice not to.
We also got to meet JK once again who never fails to make us giggle with his witty comments. So here are some photos of the mini interview we had.
This is unlike your typical beauty pageant, i actually learn so much and have to make more effort in researching and learning so much more in technology which have open my mind to appreciate a little more.
i could never do this without Limaran of course! She have taught me a lot and constantly on a look out for me if i do need help, check out her website for all her beautiful photos.
Do tune over the next 3 sundays! the 11th,18th and 25 may between 5-9pm to listen to us over and over again who we are and our experience on #STUFFCOVERGIRL have been so far!
also check out STUFF WEBSITE for all your latest gadgets updates.
I've been asked endless of time how to become a personal trainer. Believe it or not I was suppose to start my training for SIA as a stewardess but I always knew I was made for something greater.
So upon graduation in 2009 I was clueless of what I wanted to set my foot on and very much afraid of what the world had to offer. When I was in school I couldn’t wait to grow up into the “working world” but as soon as I was out of it, I swear I couldn’t afford University and I do not want to take my family’s money to pay for my school, so a diploma was all I could afford.
So I needed a full time job and I was tired of my part time night life that did my eye bags no justice, I work at Zouk for close to 3 years as a “front office department” layman’s term also known as a door bitch to get by school and life. I don’t have a dad and my mom don’t work so my elder brother was supporting me and he gave me all he could but of course being a teenager, I could eat a cow and still not feel full, and also all the expense of my vanity didn’t help either.
I send my resume, to 2 different gyms if I could remember and I didn’t even ask them if I could be a trainer I asked if I could intern for them and learn the ropes in time to come. The first gym that got back to me was Sky Fitness, then it was an “atas” gym all the trainers were highly qualified, I heard so much about them and of course I wanted to be the best, so when I went for an interview I didn’t get the job and the manager, I remembered him saying that I was not qualified even when I offered to work for free. A couple of days later Fitness First called me down for an interview and they open their doors to me!
So I jumped on the bandwagon and join Fitness First, everyone was professional at the start, working for a global gym with many outlets worldwide, there was of course an establish protocol that all trainers, be it new trainers or former trainers from different gym had to go through a 10 days course. You are basically taught “everything” fitness related within the 10 days and there are 2-3 tests I can’t recall. I was always hungry for knowledge and wanted to be topped in everything, doesn’t help with being competitive, I slept with the book, read it million of times, if I could blend it and drink it up I probably would and I top the class second, why its still in my head is because Alex my boyfriend was first he beat me by 1 point, I was bitter then!
So after passing this 10 days course you are assign to different gyms, I was assign to Fusionopolis as a full timer, means hanging out in the club more than needed. Obligations full timers are required to do in a global gym or most gym are listed below.
1) Service call to client make sure they come down for their “trial session “ to close them for new sales.
2) Walk the floor and try to help or close more sales.
3) Oil machines.
4) On and off machine
5) Track report of the club for the department when the club closes.
6) Run all sort of errands for the club.
7) Do more stuff your not suppose to do.
8)Do stuff your boss is suppose to do not all maybe some, depends on how lucky you are. True story.
9) Bring in sales
10) Make sure you hit your sales target or be prepared to be reprimanded or not get any new trial session next month.
See its not a pretty job or influential job when you first start it, but since I was new at it I did everything that was told for 1 year and I got bored!
Why? It wasn’t challenging, I wasn’t learn anything new, my job was rudimentary, I didn’t like my working environment, I didn’t like the management so I quit!
So I went into fashion and sales for a while, worked for a Pilate gym, didn’t quite feel right. For me if I am not learning and growing, losing my competitive edge not having thirst for knowledge doing things without any passion then its time to move on.
Remember the first gym I wanted to join, Sky Fitness, I had an opportunity to work for them once again and it came knocking at my door at the right time!
Joining Sky wasn’t an easy fit, being the only female instructor, I had to take direction from all these men and my former manager then bullied me called me names and toughen me up, taught me everything at the same time showed me the ugly side of the industry. I work hard every month, I clock in at least 10k -15k worth of sales every month on the bad month I would bring in 6k or so for the company clocking in 75-125 session or so per month, I was in fact on a roll all thanks to the same person who put me down he also raised me up and made sure I work smart, and so I did I took up all sort of course so I could be the best! I didn’t do any sales they just came to me. Maybe being the only female also helped then.
2013 was when I couldn’t take it anymore, I was exhausted just finding numbers, making my clients renew in advance, making sure I sell more packages and making sure I gave the company more than what they are paying me. I became unhappy.
So once again I stop and now I am on my own, never been happier, being your own boss, I get to manage my own time, no “ sales talk” not getting reprimanded for not hitting “numbers”
What I am trying to say is, personal training is all about sales. Anyone can be a trainer for a global gym, and if you can sell yourself in your own “package” on a social media platform you can also be a successful personal trainer. At the end of the day its all about hitting numbers, and fitness first isn’t so bad, there is other gym whereby if you do not hit your numbers you are basically fired the next month. Do u ever ask yourself why is there new trainers in my gym always?
What happened to the old ones? Sorry folks they are being recycle, the industry only appreciate you if you put in numbers who cares if you have a Degree in kinesiology or a doctorate in sport science if you cant sell a package, you basically are a waste of time, they would rather get someone who looks buff and walk like they’re drive a bus, look intimidating, and able to close sales.
I’ll talk about some of the good certification to get if you do want to work in the fitness industry in my next post but if you cant sale and if u cant talk to people and have no soft skills in trying to get people to trust you and have an attitude and always giving up then I suggest you pursue something else, but then again every job is a sales job, everyone have to sell be it fitness, cars, insurance, food or even ideas.
So if you do want to be a trainer do join global gym they are willing to take anyone who is serious about being a trainer and yes they will help you but along the way you need to help yourself. Everyone got to start somewhere, suck it up and be humble and learn, it’s coming to 5 years and I am still learning everyday.
Ps: this is a very exposed post to people to know what the fitness industry is like, then some of you may be lucky and have a smooth journey in the industry I am sharing my experience from where I came from and I am proud to be where I am today.
Hi, my name is Jasmine, if you ask me what i do for fun, I can't decide if its sleeping or training, most of the time I'm solar gazing and trying to be the best brown as I can, Love love love the outdoor and helping people be the strongest version of themselves!
Drop me a message at firstname.lastname@example.org and I will get back regarding any enquires.
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