I’ve been working on a secret ‘online project’ lately (those subscribed to my free newsletter would know what I’m talking about), I find myself having less time to spend at the gym - so at times, I’ll whip out a quick cardio workout myself, just the way I work with my clients at their homes. (If it’s good enough for my clients… it’s good enough for me!)

So to give you an idea of what a home workout can be like (no equipment needed!), here’s what I did myself just this morning (please remember that intensity needs to be adjusted based on your fitness levels, so don’t freak out, and you may or may not be able to follow the below plan exactly):

The Home Workout

1. Steps (step on, step off, keep repeating) - I live in a split-level home, with 4 steps in my home

2. Combo: Some core exercise: Front plank, side-planks, bird-dog, etc

3. Combo: Stationary jog + Jumping jacks

4. Bodyweight Squats

5. Step-ups (I do these with one foot stepping up on the edge of my bed)

6. Elevated Push-ups (so that they’re easier, and I can crank out about 30 easily)

7. Sprints (wall to wall, from living room to back kitchen)

8. Bodyweight Squats - going for speed instead of a slow controlled squat

9. Combo: Sprint + Squat (2 sprints followed by 10 squats, repeating until a song is over)

10. Combo: Push Up + Squat + Stationary Jog (again, repeating for a full song)

11. *Combine anything I like for another 1 or 2 songs - I’ll do what I feel like

12. Finish off with some crunches
——-end of workout——–

The above workout isn’t written on stone - but just an example of what I did this morning. The exercises are based on what I like doing, and what I am capable of doing. I don’t do exercises I dislike (like lunges, as I have a previous knee injury and it makes me feel really uncomfortable).

There’s really not much structure in the workout, so there’s no need to follow this plan exactly - except that it starts off rather slow (which serves as a warm-up). You would eventually want to develop your own preferences, incorporating your favourite moves. No two workouts would be the same - how fun is that? Mixing things up keeps you motivated and your body challenged.

I would often accelerate the movements when I reach the chorus of the song, and return back to normal, or a slower speed on the verse.

The general idea here is to KEEP YOUR BODY MOVING - don’t stop unless for water, or you really need to - even if it means just wiggling your arms and legs around.

I also don’t pay much attention to the clock or a fixed number of reps (as you can notice, I don’t even mention a time frame), but for fun and variety, I focus on the song playing at the moment and my level of tiredness - and the next thing I know, I would have completed 40 minutes already… which is more cardio than I usually do at one go at the gym! Time really flies when I do these workouts.

Please note that the above routine is something that works great for my fitness level - you may want to ease it up if you’re a beginner, or bump things up if you’re a group exercise superstar! When I work with my clients, I am able to gauge their level of fitness and recommend what is appropriate for them.

Here are some recommendations that I believe you absolutely need in order to make this work for you:

1. Loud music - pump up the stereo at home, or use a personal mp3 player. I thank God for my iPod, really.
2. Your favourite music - the songs you listen to needs to be something you like, and it almost always has to be upbeat music. No Celine Dion or Frank Sinatra… unless that’s what gets you going… your Playlist is important!
3. Privacy - do it when you’re alone at home, or go lock yourself in your room. It really helps when you don’t have to be conscious of who’s watching… even if it’s your kids or your other half… or in my case… the Dog.
4. Turn off the phone - you don’t want distractions.
5. Put on your shoes - yes, even if you’re inside, or you may end up getting blisters on your feet.

I do these in addition to my current workout routine, and I find that it saves me a lot of time that I can do my cardio workouts at home - rather than to head out to the gym and spend at least an hour or more (time taken to travel + park, change, etc) for my cardio-only days. I’m definitely going to be doing this for the next few months as I’m busy with my ’secret online project’.

So if you’re someone who thought that the gym is the ONLY place to exercise… I’d like to challenge you to give this a shot, the next time you’re short on time and can’t make it to the gym. You’ve now got NO EXCUSE not to exercise. ;)

An 18-month study at the University of Pittsburgh found that three 10-minute bursts of exercise daily was as beneficial for weight loss and heart health as a single 30-minute workout.

Remember: It’s the little stuff you do, every day, that adds up to big results.

Have an awesome and productive week ahead!
DM

Read also:

1. Burn MORE Fat! (and other benefits) by Making Continuous Changes
2. Music to fuel your workouts
3. Workout Music
4. EGO LIFTING at gyms today
5. Why Do My Muscles Get Sore After A Workout?

Seven Virtues for Successful Weight Loss

1. Conviction

You need to come to realize that something needs to be done about your body and your health. You need to be ‘convicted’, on your own, that you have let things go for too long, and that it is now time to do something about it. If you are exercising because you are forced to by a loved one, there’s only so long you will last before you give up again. I have, on few occasions, rejected clients who signed me up for a loved one who showed absolutely no interest to exercise.

2. Zeal

This simply means eagerness/excessive fervor/tireless devotion - You should not only want to transform your physique, but you need to love the process and want to do it BADLY – for this will be your ‘driving force’ that keeps you going.

3. Externally Focused

On top of doing this for yourself, you must want to do it for your loved ones. Do you want to burden your family with worry, inconvenience, medical bills, or having to deal with your loss if you die prematurely due to your poor lifestyle habits? You need to look beyond your needs, and not be selfish. Think about it, and list down how you think being unhealthy can affect those around you… you’ll be surprised.

4. Knowledge

Besides being super-driven to do the right thing, you also need to be equipped with the knowledge on doing it properly. How much exercise is too much? How much is enough? You should be doing a combination of strength training AND cardio – this, on top of watching what you eat. Engaging a certified personal trainer can be the best way to start on the right track, and ensure you’re making continuous progress while being safe and effective.

5. Embrace Change

You will need to realize and accept the fact that some things are going to have to change. Recognise that it was the poor lifestyle habits and choices that got you in this mess right now, so it is definitely going to take some sacrifices to undo all the damage that has been done. You should be prepared to step out of your comfort zone and be willing to make better choices in what you eat, and how you do life every day.

6. Self-control

This is probably what got most of us in this mess in the first place. They say that old habits die hard… and I’d like to add on that though it will be hard – the habits DO die. Beyond the physical activity that you will be gradually adding, you will need to be prepared to do ‘battle’ with your desires to overeat, or to be lazy and skip your workouts. When you are faced with something you shouldn’t eat, you need to be able to resist the temptation to indulge at that moment (you can save your indulging for a separate ‘reward’ day). Often, the best way to overcome temptation is to ‘flee’ – and not sit there and ponder over the food you are trying so hard to resist. Better still, try not to get yourself in that situation – for example, get rid of the junk food that’s in your house – if you don’t see it, you won’t eat it.

7. Perseverance

Never give up. I’ve seen too many people who give up just at the very point they are about to make that breakthrough. Statistics show that 50% of people who start an exercise program will drop out within the first 6 months. DON’T be that 50%. Stick through it, and you will be so glad you did. Get a workout buddy, or be accountable to someone who will help see you through your struggles – the victory will be sweet, I promise.

————————————————————————————

So now you know… that it does actually take a bit more than just being at the gym for an hour to see the results you desire. There are many things at play here, and as human beings, we have emotions, wants, desires, busyness, etc that we all struggle with it.

With all that being said, you can, and will succeed if only you take conscious steps to attain what I’d like to call the 7 Virtues for Successful Weight Loss. I also think it serves as a guide to daily living and in keeping the weight off permanently.

If you are struggling with your weight but have been putting it off for too long now, I pray that this blog post will cause you much unrest that you finally make an effort to do something about your weight right now, wherever you may be in this world. May your life never be the same again.

Fitness is a Lifestyle, not a Diet.
DM

Read also:

1. My daily weight loss routine
2. Everyday Weight Loss Tip #2 - A Change Of Lifestyle
3. dailymuscle’s Compilation of Everyday Weight Loss Tips
4. Everyday Weight Loss Tip #5 - Start NOW!
5. Weight Loss Ads on Facebook - Why So Sneaky?

Dave Nuku (originally from Wellington, New Zealand, but now residing in KL) will be leading the Blue Team, and for those of you who would like to see more of him, here’s his Biggest Loser Trainer audition video which I found on YouTube:

Dave is also the regional fitness manager at Fitness First Asia, and the author of the series of books called BodyFirst (you would have definitely seen these if you’re a member at Fitness First!). Though Asia now has our very own Biggest Loser version… in the eyes of the public… Dave will still have big shoes to fill…

Bob Harper, from the Biggest Loser (US-version)

As for Australian-Chinese Kristy Curtis (Read Team), who is a little more low profile compared to Dave, she comes from a background of having her own body image struggles as a teenager. Tried really hard, but couldn’t find her video, or more photos. Just like Dave, Kristy too won’t be able to help but be compared to TV’s meanest trainer…

Jillian Michaels

That aside, I am certain that Dave and Kristy will each have their own strong personalities and styles that will shine through and become evident throughout the inaugural Asian-edition season of the show. I hope that the people will give these guys the chance for them to show us who they truly are, without first judging them and comparing them to others.

My thoughts on the selection of trainers:

To be honest - I really am glad that the organizers have taken the time to choose two great individuals who not only look great on screen, but also have the EXPERIENCE, and who also appear to live the life that they preach. Dave and Kristy are not newbies in the industry. The worst thing that could have happened would be to have a trainer who is more career-minded rather than being a genuine life-changer, or someone who didn’t look fit enough to inspire others.

On the other hand, I must also admit, that I can’t help but be a little disappointed because no Malaysian made it as a trainer (many auditioned) - (and NO, I’m not being a sour-grape, I didn’t even audition) - and as a fitness professional here in Malaysia, it simply confirms what I’ve always known, which is that the Fitness Industry is still at it’s infancy here in Malaysia. The good trainers need to rise up and make themselves known - to improve themselves and to be awesome in what they do, and to carve a name for themselves. For too long, has the personal training ‘business’ been seen as an unrealistic career. But things ARE picking up, and people ARE beginning to value us professionals now more than before.

As fitness professionals here in Malaysia, a nation that has YET to realise that exercise is the answer to most of the health problems we face… we have a long way to go before the world takes notice that there are industry shakers here in Malaysia.

So until that day… be excellent in what you do, for our day will come.

From the bottom of my heart - I’d like to congratulate Dave Nuku, and Kristy Curtis - your lives will never be the same again… and may it be for those in your teams as well.

Read also:

1. The Biggest Loser Asia Host Announcement - I’ll be there
2. The Biggest Loser Asia - Auditions happening NOW
3. The Biggest Loser Asia - Coming Soon this 2009!
4. Biggest Loser Asia Audition/Casting Tips
5. Biggest Loser Asia Live Audition - Join Host Sarimah Ibrahim tomorrow at Fitness First, the Curve

A few hours later, I received an email from a fellow reader from Kenya, who briefly explained his diet to me, in his exact words: As for eating I am watching what I eat, mostly vegetables and fruits, and on
weekends chicken.

Then just moments ago, as I am seated at the Starbucks in Bangsar Village, I noticed this really tall and well-built Caucasian guy - blonde ponytail, reminds me of a wrestler - he obviously works out (he was even in workout attire), but let’s just say that your goal would not be to have a body like his. He whipped out a tub (yes, a tub!) of grapes, a whole apple - and a coffee to go with it. Now though he may have seemed to have eaten ‘healthy’ (it’s all fruits), but still, the meal isn’t balanced.

Now think about what you eat on a daily basis.

Are your eating habits giving you what you want – a lean, healthy body that you’re able to maintain? One that you’re happy with when looking in the mirror? If not… then you may want to pay attention to what I have to say in this post…

I have noticed, that most often, our unbalanced meals are usually messed up by too much of carbs. Don’t get me wrong - there’s nothing wrong with carbs - they are a great and ‘clean’ energy source, but it almost always is a problem for most of us because we eat too much of it. And when our unbalanced meals consist PRIMARILY of carbohydrates and fat, with little or no protein - things don’t end up quite the way we like it to.

One quick example I always use to illustrate this point is the typical food you can find in an Indian restaurant: Chapati, Idli, Naan, Thosai, Puri

And to make things worse, some people would top it off with a ridiculously over-sweetened drink - and you’ll end up with what I’d like to call a ‘carb-bomb’. Also, oddly, not many people add a meat dish to their meals in an Indian restaurant, or anywhere else for that matter, and I think it is because it will significantly increase the cost of the meal. e.g., 1 Chapati = RM1 - but add 1 piece of chicken and your bill would soar up to RM5 easily.

Some predominantly carbohydrate meals you may be regularly eating, especially if you’re Malaysian like me:
Nasi Lemak*
Roti Canai
Curry Puffs
Malay Kuih
Kuey Teow* (soft fluffy flat rice noodles made of rice and translucent white in colour, fried)
Mee Goreng* (fried yellow noodles)
Maggi Goreng (only in Malaysia can we figure out how to add more fat to the already fatty instant noodles)
Fried Rice*
Chee Choeng Fun (Chinese dish made with rice flour)
Kaya Toast
Wantan Mee - Chinese noodles with dumplings, but sorry, not enough lean protein.
Apam Balik (a bread like puff with sugar, corn, and coarse nut in the middle)
Putu Mayam (string hoppers)
All types of doughnuts and most desserts
Popcorn
*The tiny amounts of meat/egg/seafood they sometimes cook these with is hardly sufficient protein for it to be call ‘balanced’ - unless you order it with a whole piece of chicken perhaps. So I still consider these non-balanced meals.

Sadly, most of the above are sometimes the only meals we eat, and they are predominantly carbohydrates and fat - and many can go on eating these meals all day, for weeks, and for an entire lifetime - because it’s just habit and what they’ve been eating all their lives - and that’s a problem if your goal is to have a better body. I know, and that was what my diet looked like many years ago.

How to Compose Your Very Own Balanced Meals - Every Time

Here’s one easy to learn skill that will go a long way in getting you closer to your dream physique.

Often we think of the food pyramid, glycemic index, calorie content, and so many other things that it sometimes just gets too complicated to know what to follow - and I agree! Counting calories and weighing your food is great, but it’s just not practical.

Now, very quickly, I am going to teach you how to balance your meals, without getting too technical and going too deep. For now, look past the food pyramid and all the complicated mumbo-jumbo which has been holding you back all this time.

A complete and balanced meal consists of:
- Lean protein
- Vegetables (yes, every time you eat!)/Carbs
- Fat (Yes it does!)

Step 1 - Protein

Determine how much protein you need in a day - varies based on your weight, activity levels, and goals - determine how much you need by reading this: http://www.exrx.net/Nutrition/Protein.html

Now divide your daily requirement over the number of meals you have in a day. For example, I aim for 200g daily, so over the 6 meals I have daily, that’s about 33g protein per meal. Determine how much that is by learning how much protein is in your favourite cuts of meat, fish, etc, so you can estimate your meals correctly. Use a reliable nutrient database, like this one from the USDA: http://www.nal.usda.gov/fnic/foodcomp/search/

Step 2 - Vegetables (contains carbs too)

Now pile on the vegetables, and even the occasional fruit. I promise, that I don’t know a single person who has ever gotten fat by eating vegetables.

Step 3 - Quality Carbs

Now add more carbs, such as rice, apples, oranges, oatmeal, all bran cereals, vegetables, muesli, pasta, bread, yams, potatoes, etc.

A rule of thumb I use is that Step 2 + Step 3, which are the vegetables and the carbs, should not exceed about 50% of your entire meal on the plate. You can gauge this visually.

Step 4 - Fat

Most of the times, you won’t need to purposely add fat to your diet, as they usually come with your lean protein source, so I wouldn’t really worry too much about this, and focus on getting the above steps in order first.

Bonus tip - Quit the calorie containing drinks (including fruit juice) - water is just fine!

And that’s it! You have now got yourself a meal that is way more balanced than your typical average Joe. Though it is not the PERFECT meal, it is a great start to better nutrition, that will bring you steps closer to your fitness goals.

For most of you, this alone will be tough, and the challenge will be to put my advice into action and actually make it happen. The best way to do this, is to actually start thinking of your meals in advance - it may even evolve into bringing along your own meals, doing your own weekly marketing, storing meats/etc in the freezer for future use, and so on. Me, personally - I sometimes carry grilled chicken, 10 hard boiled eggs, a protein powder supplement (they can come in handy), etc with me when I’m on the go - and I use them to ensure my meals add up.

Something I've whipped up in the kitchen before (2 slices sprouted grain bread not pictured)

When we eat a clean diet free of so much unnecessary carbs, fat, sugar, salt and preservatives, our fitness goal doesn’t have to be such a big challenge.

It took me awhile to reach where I am today in terms of my eating habits, and you will too - but it has to start somewhere, and someday. May that day be today for you.

Have an awesome (and balanced) weekend everyone!

Fitness is a Lifestyle - not a diet,
DM
ACE-certified Lifestyle & Weight Management Consultant
ACE-certified Personal Trainer

Read also:

1. The Problem With Eating ‘Clean’ Outside
2. Eating Clean - Tips for Overcoming The Dilemma
3. A quality meal to support your fitness goal is easy
4. Got Milk?
5. Weight Management - Eating Late At Night

So here is a blog post dedicated to the cause - 10 things I bet many of us didn’t know about breasts (and exercise):

1. A recent study found that 56 percent of women experience breast discomfort while exercising

2. In the 1980s, women were officially banned from competitive boxing in Ontario

Boxing executives argued that if a woman got hit in the breast, it would cause breast cancer.

3. Men and women actually have the same basic breast structure

It’s just that for women, breasts are more developed and substantial as a result of hormones released during puberty.

4. Some women will have larger breasts even if they have lower bodyfat, and other women will have relatively smaller breasts at any level of bodyfat

So, while losing bodyfat is a pretty reliable way to shrink your breasts, genetics will determine just how much you lose.

5. Most swimsuit and fitness models have implants

It is quite rare to have large breasts at a low level of bodyfat.

6. Women who run a lot, and/or those with larger breasts may also experience pain in their upper/mid back and neck as the weight of the breasts pulls their spine forward

A good sports bra can help counteract this.

7. Breasts sit on top of the pectoral (chest) muscles, and exercise can only develop the underlying pectoral muscles, not the breasts themselves

8. Many women can benefit from doing more pulling/mid-back exercises such as rows, in order to help counteract the forward pull from their breasts

9. Obesity produces a hormonal environment that is conducive to cancer growth

Now that’s another reason to lose that weight.

And last, but certainly not the least…

10. Men can also suffer from breast cancer

Did that one catch you by surprise? Well, it’s true.

Worldwide, breast cancer is the second most common type of cancer after lung cancer and the fifth most common cause of cancer death. Breast cancer is a potentially curable disease if detected early, and with appropriate treatment, cure rates are high.

Regular exercise, weight loss, and avoidance of stressors, toxic chemicals and environmental pollutants are all helpful measures in the prevention of breast cancer. Dietary inclusion of dried beans, cruciferous vegetables (broccoli, bok choy, cauliflower), and whole grains have also proven to be beneficial.

For more information and resources on Breast Cancer (Screening, Understanding Breast Cancer, Treatment Options, Discussion boards, etc) visit http://www.breastcancer.org/.

My references:
*World Health Organization International Agency for Research on Cancer (June 2003). “World Cancer Report”.
*Merck Manual Online, Breast Cancer

Read also:

1. Will Exercise Make My Breasts Smaller?
2. Small Breasts: Does Size Really Matter?
3. Breast Size - Would it Decrease with Sufficient Exercise?
4. Real Life Stories - The Size of Your Breasts
5. Exercise Tips for Firm and Bigger Breasts!

Congratulations guys! You will hear from me soon via email.

Read also:

1. Are you Ready to Win some Free Passes to the Asia Fitness Convention? The DailyMuscle Giveaway!
2. Win FREE Passes to the Asia Fitness Convention 2009 in Bangkok, Thailand
3. The Biggest Loser Asia Host Announcement - I’ll be there
4. Biggest Loser Asia Live Audition - Join Host Sarimah Ibrahim tomorrow at Fitness First, the Curve
5. Bodybuilding.com Announces the Official 2007 Supplement Award Winners

1. What’s that in your Mouth?

During your Personal Training sessions… it would be best if you weren’t busy chewing away on some gum or sucking on some sweets - it’s just plain rude.

2. Be on Time

Respect your client’s time… you’re not the only one with things to do. If you ARE going to be late… then have the courtesy to inform them beforehand.

3. Be less of a Distraction

When spotting, or in the midst of an exercise… try not to be smack right in front of your client’s face - that is the ultimate distraction. Stand to the side, or behind your client.

4. Be an Educator

Don’t hesitate to ‘teach’ your clients something new every time - you shouldn’t withhold information/techniques/facts just so that your clients have to keep coming back to you.

“Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime” —Author unknown

5. Be well Groomed

Scruffy haircuts, unfolded collars, tucked-out uniforms - you’ve got issues if you think they make you look cool. Uphold a professional image by dressing appropriately. Do you see your Physician dressed/behaving like that? No right?

And last… but CERTAINLY not the least…

6. Smell Good!

Your client does not need to pay X amount of dollars only to smell your armpits for a whole hour when they can stick their noses in the dustbin for free. Accept the fact that you’ve got body odour and spray on some deodorant if you must.

Anyone has more to add? Would love to hear your thoughts!

Read also:

1. Personal Trainer or Personal Time Waster?
2. The Professional Personal Trainer - Answering a phone call during a session with a Client
3. Becoming a Personal Trainer - What Is Expected From You
4. Choosing A Personal Trainer
5. The ACE-certified Personal Trainer Preparation Course at FiT Malaysia

So today, I’ll share with you my long awaited Review for Turbulence Training. Be prepared… cos your workouts will never be the same again.

What is Turbulence Training?

For the rest of you reading now, who have no idea what I’m talking about, well, Turbulence Training is a workout routine/system that is highly time-efficient and research-proven to take your muscle growth to the next level, and melt off bodyfat faster than your typical workout routine.

Created by friend and colleague Craig Ballantyne, it is easy to understand, even for beginniners - and can be done at home with minimum equipment. (So if you’re traveling and you’re pressed for time… TT is an excellent tool for you to incorporate into your routine.)

Who is Craig Ballantyne?

I would certainly trust my physique with someone who looks like this - NOT a chubby Personal Trainer.

Craig Ballantyne, CSCS, MS, is among the top in my field (Personal Training), with proof of big results in an area that is exactly what you, my readers want - fatloss! He is a workout routine and fat loss expert, and writes workout routines for Men’s Health, Men’s Fitness, Muscle and Fitness Hers, and Oxygen magazine. I also admire Craig because he has a story behind his success as a Trainer (just like me!), and isn’t just someone who created this just because he had nothing better to do. He worked hard, and today, his hard work is paying off.

Why did I choose Turbulence Training?

Why does a Certified Personal Trainer need to look to another trainer for a workout routine? Well… I believe that we can always learn from others. In fact, some of my best moments were when I had my own Personal Trainer for a couple of months early this year.

So just like most people out there… I was pressed for time, so how could I not resist a workout program that only requires 3 x 45-minutes of my time? No need to slog at the gym like a group exercise junkie (and yet still not see results!).

I first came across Craig’s TT methods one year ago - this was exactly when I was on my transition from the IT Industry to becoming a full time Personal Trainer. And naturally, like most people out there - having a 12-hour (on most days) job which requires you to sit still all day, I wasn’t really in my best physical shape - lack of physical activity and lack of decent food. Yes I was fit, and had a physique that most people already admire.. but as I was about to become a Fitness Professional, and do that for a living, I knew I had to take things up a few notches.

So to cut a long story short - I revamped my entire workout routine, and embarked on a 12-week mission to transform my physique and give Turbulence Training my 100%. (In my opinion, 12-weeks is the least amount of time you should give yourself to see if something works). Read on to see what happened…

Is Turbulence Training for You?

I will ONLY write a review for a product that I have actually experienced - and with Turbulence Training… I have not only ‘experienced’ it.. but I have now made it a central part of my life. Not a priority… but a central part of my life (there’s a difference).

Now that’s a pretty strong statement, coming from me.

So, allow me to summarize my experience and results with Turbulence Training:

• I found my workouts very refreshing because I would be in and out of the gym in an hour.

• Cardio was fun again! Only 20 minutes, 3x a week - and I saw the fat come off like never before - no fat loss supplements needed!

• I was getting stronger - new exercises that pushed me and challenged me.

• I was getting leaner - with less effort, and less time spent in the gym.

• I was getting fitter - I could now run effortlessly on the treadmill faster than the average person (yes.. I could barely run before, and used to stay away from the long, dreaded cardio workouts on treadmills).

• More muscle and less fat - by week 8, my friends thought I was ’sick’ - cos the fat loss showed on my face, and it seemed as if I had lost a significant amount of weight - but in reality, it was more muscle, and less fat. I felt like a million dollars. I had lost 8lbs of FAT - in 12 weeks.

• Today, my workouts are never the same.

• Today, I am no longer limited by the lack of any gym equipment.

• Today, I live the Turbulence Training lifestyle… which keeps me in great shape all year round.

• Today, I also use many Turbulence Training principles/concepts with most of my clients

Frankly it’s hard to explain all of Turbulence Training using text, so the best introduction to give you an idea of what to expect is this video that Craig has put together - which gives you an example of a simple workout you can try today. Yes, today! :-)

• Click here for more details about Turbulence Training

You’ve just got to try it to know what I’m talking about.

So if you too would like to experience that very same life changing and physique transforming workouts that I did - you have got to get yourself started on Craig’s program.

If you’ve been struggling with boring workouts these past few months…
If you’re an experienced exerciser who wants to take your fitness levels up to the next level…
If you’ve been struggling to shed those last few lbs of belly fat…
If, like most females who come to me, you’re trying really hard to get rid of those ‘chicken wings’ from your arms…
Add in your fitness frustration here:  

I urge you to give Turbulence Training a shot. I assure you… your workouts will never be the same again. And to top it off… Craig even gives you a money-back-guarantee. So you’ve really got nothing to lose (except plenty of bodyfat!).

Here’s the link one more time -

• Lose Fat and Gain Muscle with Turbulence Training

Fitness is a Lifestyle - not a diet,
DM
ACE-certified Lifestyle & Weight Management Consultant
ACE-certified Personal Trainer

P.S. Craig also has a Turbulence Training for ABS Program - which you can try for 8 Full Weeks With a No-Risk, 100% Money Back Guarantee! Check it out here:

=> http://www.dailymuscle.com/TTforabs

Read also:

1. Burn MORE Fat! (and other benefits) by Making Continuous Changes
2. Can’t I lose weight by doing cardio alone?
3. Supplements To Aid In Your Fat Loss Training
4. The Significance Of Balanced Muscle Development
5. I’m Trying My Best to Lose Weight But It’s Just Not Working!

From BERNAMA:

KUALA LUMPUR, Sept 3 (Bernama) — California Fitness, the leading fitness company in Asia, Thursday announced that it has sold its three fitness clubs in Malaysia to Celebrity Fitness.

The three clubs are located in Mid Valley Megamall, Sunway Pyramid and Lot 10.

The California Fitness Group, a wholly owned subsidiary of 24-Hour Fitness Worldwide, continues to own and operate its mYoga club at The Gardens shopping mall.

“We believe that this transaction provides the optimal solution for both staff and members,” said its President, Colin Heggie in a statement here Thursday.

“The move will allow the company to realign resources and reinforce its growth and focus in the markets where it is an industry leader. The company is committed to maintaining its brand leadership in the fitness market in Asia,” Heggie said.

Currently, California Fitness operates 22 clubs in Asia, including 10 in Hong Kong, six in Taiwan, four in Singapore and two in mainland China which offers a wide range of features and amenities to help members live better through fitness.

California Fitness opened its first club in Malaysia in 2005 and has since grown in popularity amongst members who are seeking a genuinely world-class fitness experience.

Meanwhile, 24-Hour Fitness Worldwide, serves more than three million members and has partnered superstar athletes and celebrities like Lance Armstrong, Shaquille O’Neal, Andre Agassi, Magic Johnson, Jackie Chan and Derek Jeter to open co-branded clubs around the world.

My thoughts

To be honest, I’m actually just glad that California Fitness didn’t choose to ’shut down’ like what Yoga Zone did - and leave their members hanging. A consolidation of the health clubs simply means good news to all people - MORE health clubs at new locations, ultimately making fitness more accessible to the public, and giving added value to existing members. In my opinion, this, in turn, will cause the other clubs to buck up and improve their services - or risk losing their existing members to a new ‘rising star’.

Move over Jackie Chan, I guess Amber Chia has more 'muscle' than you after all.

Read also:

1. The Gym Wars - California Fitness
2. Fitness First OPEN DAY @ ALL CLUBS - Today up to Sunday
3. Dear Health Clubs, How Important is Your Website to You?
4. Mun’s Fitness Blog - Your Best Online Resource for Reviews on Fitness Centres/Gyms in Malaysia
5. A Career in the Fitness Industry is About Heart Selling

Remember these 3 words, always: Change is good.

It is very easy to fall into a dull routine, repeating the same exercises, with the same weights, and on the same days! A classic example of this is evident when you walk into a gym on Mondays - notice how everyone is working on their chest? Coincidence, or have they fallen into a rut?

Don’t be afraid to try new things to see what works best for your body. Always remember, that your body is an incredibly built ‘machine’. It can adapt to your workouts rather quickly, and you’ll hit a plateau in no time.

I’ll let you in on a little secret - sometimes - one of the best ways to workout is to not have a specific routine - this will force you to think and adapt to whatever is available at the gym.

All the benches occupied, and you can’t do your bench press? No problem - just move right into a a variety of push-ups to blast some new growth into your muscles!

By not having a fixed routine, you save time (not to forget frustration at other gym members!), and although I may be doing the same exercises every now and then - I almost always never have 2 workouts that are exactly the same - and that’s fun, and keeps me (and my body) looking forward to the next. Of course, if you’re a beginner, and you aren’t sure what you need to do, and how often, etc - then I suggest you have a routine.

Mind over Matter Technique #2: Track Your Progress

Exercise logs, Food Diaries, Workout Journals - they come in many names, shapes, and sizes - but they all serve one purpose, which is to help you keep track and tweak your workouts for continuous progress. Besides helping you tweak your program, tracking progress has a side-effect that often goes unnoticed. What you will find when you keep track of your results, is that you will instinctively become more proactive, and motivated to always think ahead about how you can continue to improve yourself to see better results.

For example, someone on a weight loss program who steps on the weighing scale every month and sees the weight going down will be motivated to keep going - or if the weight doesn’t move, then they will be able to take some steps to find out why, or to bump up their routine. If they didn’t keep track in the first place, it can be a very dull and unfulfilled weight loss journey.

Mind over Matter Technique #3: Use Comparison To Give Yourself A Boost

Here’s one mistake that I always used to make. Often, I often found myself comparing my physique to the others at the gym. There’s always someone bigger than me, leaner than me, and stronger than me. Then of course, there are those who are obviously on anabolic steroids and that for me, is very upsetting because what I take 6 months to achieve, they can probably get in a couple of weeks. I used to get really worked up, demotivated, and sometimes angry.

Now this can be a bad thing in the long run if all it does is make you upset every time, and leaves you feeling as if ‘you aren’t good enough’. Keep this up, and you’ll drop out in no time, and I’m glad that didn’t happen to me.

The trick is to always compare yourself with someone who is worse off - that person who just started, who has half your strength and endurance. That can be a powerful reminder of how far you’ve come. Do that, and you’ll start to realize how good things are. You’ll start to feel better about yourself and more confident. And when you feel more confident, you’ll start to take action.

No go and take control of your workouts!

Read also:

1. How much rest do you need from your workouts?
2. Small Breasts: Does Size Really Matter?
3. Music to fuel your workouts
4. Advanced Training Techniques - Supersets?
5. Strength Training Technique Workshop