So the weather aye! The pollution should never stop you from being active indoors,Be creative, pick 5 exercise or do them all at once, set your timer at 1 min and do as many reps, repeat as many sets as you wish. Feel free to add jump ropes or high knees in between your exercises. Believe me there's no right or wrong exercises, even jumping on the spot for a minute is pretty much a movement.
knees to elbow
single leg lunges
single leg touch
seated boat twist
seated boat crunch
close-wide stance squat
plank to push up
In every gym I've been to, a swiss ball is always presence. Of course u could do more than just sitting down on it. While performing any exercise on a swiss ball, its best to keep your mid section tight therefore you do not feel any pressure on your lower back.
This two exercise is a little tough but challenging nonetheless, try it at the end of your workout, 3 sets of 10 slow and controlled repetition.bam
mountain climbing plank
scissors on a boat
tights :lorna jane
Today I bump with my very first gym instructor in my gym that I came across when I was 16, back in the days when I got curious about exercises and what others was doing, I kept all my question to my gym instructor, though most of his answers was very straightforward that I thought I already know, I guess I just wanted to hear a magic exercise or a magic repetition to get a certain result.
I always wanted to do pull ups! I would see all the massive dragonboaters performing them in the gym and I wanted to do just 1! Basically I just wanted to be the first girl in the gym to do a pull up, I’m competitive like that.
Its all hard work that is also why you don’t see many people using the pull up bar but just isolating their upper body to appear more cut or whatever they call it and many of this ripped guys, not all but many cant string 10 proper pull up.
One of the best back exercise along side with heavy deadlifts and row the pull ups are said to be the foundation of a solid back program and hey your bicep would get some work too while pulling yourself up!
According to fat loss expert, let me just quote him :
“Josh Hillis notes that a woman who can do three pull-ups and three dips almost always has her bodyfat issues locked down. Strength in this movement seems to have an odd correlation with a woman being “rockstar fit”, as Josh says.”
So will you lose fat while doing pull ups? Most definitely, they are so physically demanding that it requires the effort of the entire body, your core and even your butt is engage when pulling yourself up!
Will you get strongers? If you can bench a decent amount of weight but you cant crank 1 pull up, then you need to readjust your programing unless of course if you are a power lifter. Balancing the amount of pulling and pushing exercise is essential to prevent any injury of the shoulder.
The best thing I love about pull ups, it take so little time to hit so many major muscle of the upper body plus a girl who could do pull up in the gym is always a badass and guys it’s a requirement in the army need I say more.
So stay up for part 2 and tips on getting your very first pull up!
photo credit :DS SAY / LEE (FITBODYASIA)
Sorry for spoiling this folks to those who have yet to catch Hercules! The Rock look so massive in the movie! i wonder if he actually ate all of his 12 labors during his battle with them. If you don't know the legend, i'm still confused, there is so many versions of Hercules but this one is probably one of my favourite not because of the Rock, but because of Ingrid Bolsa Berdal, also know Atalanta from Amazon, at first glance you could mistaken her for Nicole Kidman, but this Norwegian actress look so solid in her warrior costume and also being the only female , i was just looking at her abs throughout the whole movie.
What stole my attention was that she's fair and she didn't need any tanned skin to make her abs or arm definition look visible. So i came home and did a bunch of research about her. (stalker mode) i am mesmerise by strong character in movies especially women! because that body wasn't given she work her as off, but abs my friend are made in the kitchen! i know i know i still don't have much but following a bunch of fitness model on Instagram, they pretty much eat the same thing day in and out, a lot and a lot of protein! the main building blocks of muscles.
curious to know what she eat?....
look at her arms and yet so feminine!
I don't know what she's doing here but you might see a lot of guys dressing like that guy at the back for haloween this year!
so beside her intense training with her stunt double, who look just amazing on set,google (Dayna Grant) she my friend had to clean up her diet to look that lean and below is the only thing i could find about what she said regarding the diet she follows.
so yes she did eat the same way The Rock ate, not the same amount of course, but to break it down to simply understand her diet a little bit more here it is, this is base on the Rock working for 12 hours on set and training 2x per day! reason why they can consume that amount of carbs in 7 meals is due to the intense training throughout the day and to sustain such energy definitely require more food, after all we are not killing a Nemean lion or slaying enemies on the battle field, so adjust the amount of food according to you activity needs.
PROTEIN ( fillet and egg whites)
CARBS( oatmeal/cream of wheat ) (high carb)
CARBS(white rice,broccoli) (high carb)
CARBS(white rice, asparagus) (high carb)
CARBS (bake potato, broccoli) (high carb)
CARBS( white rice, asparagus) (high carb)
CARBS (bake potato,salad) ( high carb)
PROTEIN (casein, egg whites)
CARBS ( onion,pepper,mushroom) (low carb)
also who wants to know the Rocks Training Routine?
till then :)
Being a fitness trainer it's my job to keep my client being challenged,engaged, motivated and at the same time giving them results! i always believe that functional movement out rule every other fancy movement but typical weekend warriors and desk jocks get bored and lose focus and motivation if you get them to squat and do push up and planks at every session! Don't get me wrong all my clients do squat,deadlift, press, pull, rotate, and lunge at every sessions according to a program but there are a bunch exercise out there that you could do to keep them interested! Also the fitness industries have made all sort of fancy equipment for you to use, so why not use it safely in between your main exercises, if you do have excess to a gym of course. I've mention, I love working with balancing exercises with my client, because its such a simple exercise but it can be a taxing to some.
So today I'm going to show you some example of exercising using just 1 dumbbell, i am sure all of us have 1 dumbbell at home, or a water bottle, or if your at the gym, pick up something heavier and challenge yourself! this may look simple but throw in a circuit or add a couple of burpees in between those sets!you will get your heart pumping, so here we go
3 sets of 10 reps
Pick 3-5 exercise and repeat for 3 sets of 10 reps! between every exercise throw in 20 jumping jacks!
(you know jumping jacks right?, i don't have to show you or burpees if you love it like i don't )
warrior frontal raise
boat pose hold
lunge and raise
boat pose crunch
single leg back row
single leg hip extension
single leg back row to hip extension
boat pose hold
high plank row
What is free.
Can be done anywhere.
Can be done by yourself or with someone else or even an entire country.
Comes with some health benefit.
A truckload of bad reputation.
Distintive knees and joint injury.
A total waste of time to some and an addiction to many.
Running or Jogging!
I had to go look up on the difference between those two, beside the pace/speed, Jogging is usually done more leisurely and comes with a slight more bounce as compared to Running which sounds more competitive, a little less more demanding than Sprinting.
Just google jogging the minute you insert "jogging is" the word bad follows through. I wouldn't associate jogging with being bad, every sport that we play have a little element of jogging/running/sprinting, so is sports bad?
Reason why running may be bad, because there is no follow through or planning or progressive training. People see running as a way to lose weight and they beat themselves up and start going for miles and hours for their first run, they do it a couple of days, every day! get tired, pull a muscle, and blame it on running! To much of every thing is not good and too little of everything is not good either, therefore building up miles takes time, i wouldn't do marathons, maybe 1 and get it over my bucket list but thank god its not in it. haha
If you are planning to start running,because its cheap, free and makes you feel good, always start of with a 5-10min warm up. Run/jog no longer than 30 minutes for the first time and if you need to stop then stop! listen to that poor body that sit on a desk an entire day , you can't just force it to run immediately, Let it get accustom, let the joint and muscle start developing and firing up.
For the first week plan to run 2-3 times per week depending on individual , get ample of rest and remember to hydrate, try not to run more than an accumulated to 2-3 hours a week unless if you are planning to compete in a race, but if you are just planning to stay fit, and if that 30 min is getting to easy, instead of increasing the time of the run why not increase the speed!
Why i don't run anymore? i find that i can do more efficient exercise in the gym and my knees are not in the best shape since my netball days! but just for you and to prove that running is safe if done correctly, i'll try adding it into my program and let you know how i feel after running bur of course you're not gonna get 10km per week from me, maybe 2km if you're lucky! on my next post i will find a suitable APP to use via your phone to track the distance and speed and if you do know of any, drop me a comment.
Below are some pointers to remember when running! yes there is an efficient way to do everything, no right or wrong. When i workout or when i participate in activity, first thing that i love to address is that it shouldn't hurt you, nothing is safe, people die while running, but people die getting choke with a fish ball too, we just need to be more well prepared and aware to actiivites that we can control.
I recalled netball training, my coach made us toss around 5 kg medicine balls countless numbers of repetition until your arms literally died, but hey it did get me stronger, it made the netball lighten and in crossfit! we would usually toss a 5kg or 10kg medicine ball up against a wall while dropping into a squat way too many time until you have no more gas.
I am sure you would be able to find a medicine ball in any gym you visit, it comes in a variety of weight range depending on how atas(classy) your gym is, here's a bunch of exercise you could do with a ball and not just use to sit on it like i do at times :)
Feel free do 3 sets of this circuit anyway you fancy in 12-15 repetition, throw this in after your weight training or do it as your total body workout or just pick 3 that you like and keep doing it for 30 second intervals!
1) ball plank ( hold for 30 seconds)
2)ball stability lunge
3)ball push up
4)ball pike ups
5)ball power pike ups
6)basic ball lunge
7)ball sit ups
ball stability lunge
ball push up
ball pike ups
ball power pike up
basic ball lunges
ball sit ups
I always challenge my body in every movement possible, be it climbing on the gates of my home when I've forgotten my card or basically moving in a way i barely move in, and this have made me notice certain tightness at different areas of the body, the human body never seem to get me thinking on how this has occurred, maybe i carry my bag more on one side, maybe i played netball for a very long time, maybe i got the wrong shoes i was 12, or maybe sitting is really that bad.
I still find this movements challenging without any weights being used, therefore stick to body weight and perform 10-12 repetition on each legs for 3sets, as for a static exercise hold for 2 minutes.
deep side lunges
Compared to basic forward lunges, the primary difference with a lateral lunge is that during the exercise, you lunge toward the side rather than forward. You start in the same position, standing straight up with your feet shoulder-width apart, arms down at your sides. Take a big step to one side, lunging down and putting most of your weight on your leading leg. Lower yourself down until the thigh of your trailing leg is nearly parallel to the floor, always keeping your toes pointing forward during the exercise. Return to your starting position, then repeat on the other leg.(citation)
pretend that you are reaching out for a chair at the side of the room.
deep squat holds
Whenever i begin training a new client i am always impressed to those that can get into this position and if they cannot sit down in this position comfortable, i would try to fix it until they reach deep down in a squat position, this is by far the most natural state of sitting, remember those days that you had to squat to take a poo?
If you find holding the position a challenge, place something heavy in front of you and slowly find your balance, but always make sure you're feet is pressed firmly on the ground.
for ladies out there, dont be afraid to pick up something heavy beside your handbag, i GUARANTEE, it would be life changing.
Have you seen the latest movie, EDGE OF TOMORROW? I'm definitely not a fan of Tom Cruise but I watched it because of Emily Blunt! Damn! Her body looks so lethal that I feel bad munching on my popcorn but finished it anyways.
Recently Hollywood have been celebrating strength in women. Not just skinny bodies with a pretty face, but actual celebrities who put in hard work for their roles.
So I spoke to her personal trainer. Okay, just kidding. Being a personal trainer, I know the amount of hard work she had to put in to achieve that body. And yes, it may take longer for most of us but make that journey count! I want to look badass like Rita Vratask, or maybe just half of her.
Before we dedicate time for some arm exercises that you can do at home with a water bottle or with weights at the gym, let's talk about 3 pointers that would help you increase your progress
Stick to unprocessed food, ensuring that you get protein in every meal, keep your meat lean,and ensure that you eat the whole plantation of green leafy vegetable, if you are hungry and need a snack reach out for healthier option such as nuts or vegetable sticks, and also drink loads of water.
Yes Emily Blunt trained 6days a week, 2 and the half hours a day but not all of us have that luxury, so dedicate 20 minute everyday - doing something challenging, throw in some stairs sprints and interval trainers at home and another 40 minutes being active and on the move, like take more toilet breaks , stand and walk around, do some stretches, do some squat at your desk or some table push up, just so you know, i am not responsible if you do get weird stares : )
3) Increase of activity
Make every minute you have active, if you are not rushing, take the longer route, take the stairs, walk your dog, play sports with your friends or when you go shopping, try to increase your walking speed.
Here's some exercises you can do for her svelte upper body.^^
you can choose to finish 1 exercise first and move on to the other or challenge yourself to do exercise number 1-4 without much rest and repeat,
exercise number 5 is basically to challenge you, do as many reps as you can with good form until failure.
for push up, there's 2 option, feel free to pick which ever works for you.
pick a weight that you can do 10 reps and the last 2-5 reps are tough but do-able or even start off with a pair of water bottles!
1) modified push up
1)standard push up
2) lateral raise
3)bend over reverse fly
4)standing arnold press
5) renegade row to push up( slightly more challenging)
When i had to visit the chiropractor for postural reason, he insisted i spend 20 min a day rowing, (say what!!) trust me it bore me to death for the first couple of times, no upbeat music could save me to the long rowing cycle i had to do. I recalled my days in Crossfit Singapore we would row for calories or time after which i would jump into a double under or burpees and my legs was just in agony, who would have thought that rowing required more works from the legs and the arms are basically follow through. I still hate rowing trust me but i get all my clients to do it and ensure they perform in the most efficient manner, because at the end of the day rowing is an exercise like every other exercise that the drive comes from the legs and the arms are just there to finish the movement, days when i feel lazy and standing upright is such i put my ass on the rowing machine and row for 5 min ensuring that every row I'm sitted tall and my back is engage! before giving it a try do read the 17 tips below taken from one of my favourite website. www.breakingmuscle.com
row away folks
The 17 Commandments of Rowing
1. Don’t grip too hard – Don’t hold on so hard to the handle. Keep enough grip to not lose the handle, but also not so much that you wear out your hands, have achy forearms, and tear up your palms.
2. Drive with your legs – Rowing is mostly about your legs. Despite your natural instincts, your legs are far stronger than your arms and should be doing the vast majority of the work. Your quads and booty should be toasted after a hard rowing workout.
3. Imagine you’re doing a clean – If you don’t know how to perform this lift properly, don’t imagine this. Imagining doing a clean won’t help in that case.
4. Legs, hips, arms, arms, hips, legs – This is the sequence of rowing. If you reorganize this list, it doesn’t work.
5. Drive straight back – If you feel yourself lift off the seat, or tragically, you pop off the seat and land on the rail, it is because you are pushing UP instead of back. Push straight back.
6. Don’t let your butt go solo – Don’t shoot your butt back first. Keep your core engaged throughout the stroke; the angle of your back should not change as you drive with your legs. Said another way, the handle should travel in sync with your seat for the initial leg drive portion of the stroke.
7. Don’t pull with your arms – Keep your elbows straight as you drive your legs. It’s about your legs, not your arms. As soon as your arms bend, you’ve lost the ability to translate power from your legs.
8. Keep your elbows relaxed – Don’t lift up your elbows at your sides. Don’t artificially tuck them in, either. Keep them relaxed at a natural angle and don’t make chicken wings.
9. Don’t shrug your shoulders up – Don’t pull your shoulders UP into your ears as you drive back in the stroke. Instead, imagine you are pulling your shoulder blades together behind you.
10. Pull the handle to the bottom of your ribs – For the ladies, you want to pull the handle to the bottom of your sports bra. For the men, pretend you’re wearing a sports bra.
11. Sit up tall at all times – Hinge at the hips and keep good posture, like a good morning or a deadlift. Lift your chest up. Don’t let your lower back or shoulders collapse. Be relaxed, but with good posture.
12. Imagine your upper body like a pendulum – Okay, maybe an upside down pendulum. More like a needle ticking back and forth between 11:00 and 1:00 on a clock face. At the “catch” or beginning of the stroke, right before you drive back, you should be leaned forward at the 1:00 position. At the “finish” or far end of the stroke, when your legs are fully extended, you should lean back to the 11:00 position.
13. Feel the connection through your feet – The whole way through the drive you should feel a solid connection between the balls of your feet and the footplates.
14. Don’t re-bend your knees too soon – As you start to return forward in your stroke, your knees need to remain straight until the handle is above your mid-shin. Hinge at the hips, sit up tall, and wait (just like with a deadlift) until the bar has passed your knees to re-bend them.
15. Don’t slam the seat into your heels – As you continue to move forward and return to the start of the stroke, you should stop when your shins are perpendicular to the ground and your heels are curled up off the footplates, but your seat should never run into your feet.
16. Breathe properly – Exhale as you drive back; inhale as you recover forward.
17. Focus on consistent steady movement– You are the master of the numbers on the computer screen, not the victim of them. Steady consistent movement will be more efficient. Remember you are on the “water” – smooth movement is rewarded. Smooth movement is fast and efficient. Jerky movements make waves and flip boats.
The truth is, when you increase your proficiency and technique at rowing; when you pump up the music, close your eyes, and drive off hard, imagining your boat lifting up out of the water, and that the air from the fan is the ocean breeze; when you imagine yourself in sync with a boatful of unstoppable forces, and you are the master of the moment…well, when that happens, rowing is pretty awesome. Hopefully these tips help YOU find that moment.
photo credit: derrick say and kin lee say.
Hi, my name is Jas. I am a freelance personal trainer, the purpose of this blog is not only to
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