Fitness Personal Trainer Certification – which one?

I have one of the best professions in the world – I help others change and improve their lives as a fitness personal trainer, teacher, lecturer and consultant here in Singapore. If you love fitness and want to pursue a job like this – you’d want to first get yourself certified by a reputable academic institution – one that provides you with the education that covers all aspect... Read more...

Prevent & get rid of side stitches

Side stitches are a pain, no pun intended. Side stitches, which is also known as exercise related transient abdominal pain (ETAP) is caused by stretching the ligaments which extend from the diaphragm to the internal organs, expecially the liver. The movement of running while you breathe in and out cause the ligaments to stretch. Check out the recommendations from Les Whitley (personal trainer) and... Read more...

How to gain weight at the right places

While most of those who attend our fitness bootcamp want to lose weight (fat), there are those who want to gain weight. Here’s Corey Ritter (Personal Trainer from Atlanta, USA) explaining some basic but powerful principles that you can start employing in your daily lives in order to gain weight. Copy and paste this into your notebook – these are the things you need to do to increase body... Read more...

Maximise the benefits from your workouts

Workout effeciently when you’re at the gym. Personal trainer Ron Jett shows how to execute compound exercises that will work a lot of your muscles at the same time effectively. Sidetrack: Here in Singapore, a lot of trainers are very professional when they’re training their clients – always checking for your proper form when you’re doing your workouts. There are also many... Read more...

Change. Get Fitter and Leaner.

Singapore Personal Trainers Friends, My personal training team and I have been featured in many Authoritative Media Channels for our successful fitness programs, helping other achive their Fitness goals safely and effectively. As a result, we have many coming to us wanting to engage our services. This website is for you (yes whether you’re a trainer or someone who wants to lose weight and... Read more...

How to choose a good Personal Trainer?

In most countries, there are no regulations for the personal training industry, ANYONE can be a personal trainer. As such, you need to be very careful in choosing one.  Having the wrong personal trainer can be dangerous (read: Permanent long term injuries).  My team and I have had new clients getting us as their trainers as the ones that they had were either not producing results or causing them... Read more...

Cheap ways to spend your dollar for fitness

Get a personal trainer to train you and your group of friends – you get to share the cost of getting someone well qualified to ensure you’re working out correctly. About trainers, cheaper does not mean better. You get monkeys if you pay peanuts – better to get a professional, and share the cost. You do not need to go to a gym to lose weight – you can easily go to a park and do bodyweight... Read more...

Simple Eating Habits goes a LOOOONG Way

Eat 5 small meals a day – this increases the thermal effect on food, which means your metabolic rate is raised. Further, less of your intake gets converted to stored fat as they get used up often, in between your small meals. Eat Salad – put the dressing on the side! You’d be amazed at how much dressing they pun in a Caesar salad. By the way, please dip it, not drown it. Eat Slow, Drink plain... Read more...

Fitness Principles you MUST always know.

Breathing – Remember to EXhale when you EXert (positive phase) and  Inhale on the negative phase. Range of motion (ROM)– Ensure that you complete full ROM to fully lengthen your muscles. Progression – Start slow , but move forwards – increase the number of repetitions & intensity accordingly as you get fitter. Read more… Sharm (Hisham Musa) is a fitness consultant in Singapore... Read more...

Bootcamp your way to Fitness

Originally written for Women’s Weekly Magazine, December 2009. Bootcamp Your Way to Fitness. Written by Sharm. Q1. How long have you been running bootcamp classes? I’ve been running bootcamps since 1998. Back then, they were simply called ‘Outdoor Group Fitness Training’.  Essentially the workouts are similar – I employ both resistance, aerobic and anaerobic exercises in my workout... Read more...

Raising your metabolism is one of the smartest way to burn fat.

Summary: To burn fat, raising your metabolism the way to go. You’ll be burning more calories doing your everyday activities. Learn how you can increase your metabolism and lose weight the smart way. Raising your metabolism is one of the smartest way to burn fat. Raising your metabolism is one of the smartest way to burn fat. A higher metabolism ensures that you’ll be burning more calories... Read more...

Recommended Weight Loss Figures

1)  If you’re on a weight/fat loss program, you’d want to aim for a loss of 0.5 to 1 pound of bodyweight per week, which translates to about 1kg to 2kg a month. Research have shown that this rate of weight loss is healthy (it sheds off and stay off). This is also in accordance to the American College of Sports Medicine guideline. You can achieve this by exercising at least thrice a week... Read more...

Postural control

I’ve just finished presented a review paper on postural control at NTU – part of the presentation is about doing crunches effectively. Do allow me to share you with here. It is more effective doing crunches on a fitball than on a flat surface. While we can do regular crunches on flat surface, Garcia 2000 found that doing crunches on labile surfaces such as the fitball modifies the way... Read more...

How can exercise improve your mood?

Feeling down? We always hear/say that working out improves our mood – here’s some scientific stuff that you may want to know what working out does to you. 1) Makes you smarter! – Brain imaging studies show that exercise boosts activity in the brain’s frontal lobes and the hippocampus. Exercise keeps these brain-derived neurotrophic factor cells healthy in a way that even playing... Read more...

How to lose FAT safely?

People who want to lose weight usually, and foremost, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the reduction in your food intake, it may even be dangerous to one’s health if the reduction is drastic. So how does one lose weight effectively and safely? Here are some points one should consider when... Read more...

Fitness and Diet Strategies for This Week (14th May 2009)

1. If you’re sick, REST. Exercising will only suppress your immune system. Start again when you’ve recovered. 2. Stretch to be flexible – it also reduces the chances of injury, and improve your fitness performance – for better form and range of motion. 3. Make daily notes of your exercise activities. Place them somewhere visible, such as your fridge. Aim to do better everyday. 4.... Read more...

Diet and Fitness Strategies (21st May 2009)

Dear Friends, Hope everyone is well – eating healthy (5 small meals a day, before 8pm) and working out (at least thrice a week).  If you’re sick or have flu symptoms, please rest – do not workout. If you have been procrastinating and putting off your workouts to get fit, TAKE ACTION NOW. We have an application for you to log down your food intake – you can find it on our... Read more...

How to start working out again after a long break.

Written for an international magazine in October 2008. It’s been some time since your last workout.. Here’s some things to consider when you want to start exercising again. Click here to read more. Sharm (Hisham Musa) is a fitness consultant in Singapore to many high profile clients since 1998. He is equipped with a Master of Science (Exercise and Sports Studies) degree from Nanyang Technological... Read more...

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