It’s not just about flashy cars or luxury bags anymore… it’s about thriving for decades, being there for your kids and grandkids, and enjoying life with energy to spare.

A 2024 Forbes article (1) notes that high-net-worth individuals are investing heavily in health, from personalised fitness to cutting-edge health tech (ozempic, anyone?), because they know a long, vibrant life is the ultimate wealth.

And you know what?

As someone who rarely hops on the trend train, I think they’re onto something.

None of us can escape how time seems to shrink as we grow older.

Family, juggling work, kids’ extra classes, and maybe a late-night burger run because you don’t have enough time to cook… sound like you?

Staying fit can feel like eating one popcorn. And then stop. Difficult.

As a responsible adult, you’re the backbone of your family. The one who’s got to be there for swimming classes, school prize-giving days, and family nights.

Fitness isn’t just about looking good in your reunion dinner… it’s about building a body that keeps you strong and around for your loved ones for years.

Longevity training is your secret weapon for a vibrant life, and I’m sharing why it’s the ultimate gift for you and your family, with science-backed tips and practical ideas you can start today.

“Longevity training keeps you strong for family moments.”

Longevity: Your Family’s Greatest Gift

Seriously, think about it.

What’s the best thing you can give your family?

It’s not a fancy school holiday trip (though those are nice).

It’s not the birthday presents.

It’s being there for the special moments, as present as you can. Dancing at your kid’s wedding or playing with grandkids without puffing. Growing old with your partner, but full of energy, exploring the world together.

Aging is not a choice. But aging strong is. Which will you choose?

A 2023 The Lancet study (2) found regular exercise can add up to 7 years to your life, even starting in your 40s. That’s seven more years of family laughs and memories.

Your body’s like a trusty Perodua. Skip the regular maintenance (movement or exercise), and it won’t perform as desired. Keep it tuned and well-oiled, it’ll carry you far.

Longevity training should fit your lifestyle, so you’re not just getting by… you’re thriving.

And if you really want the best results, make sure your program is as personal as possible. Tweak it to your body’s capabilities, limitations and unique needs.

Simple, Science-Backed Ways to Train for Longevity

No need to live in the gym or copy some influencer’s crazy workout. What you’re about to read are practical, evidence-based habits for busy folks like you. Here are five tips to keep you moving strong into your golden years:

1. Fully Mobilise Your Joints: Stiff joints are no fun as you age. Spend 10 minutes daily on full range dynamic stretches like cat-cow or asian squats to stay loose. A 2022 Sports Medicine study showed mobility training cuts injury risk by 30% in adults over 40 (3). It’s like lubricant for your body.

2. Strength Training. A MUST: Don’t just do walks and yoga classes. Swimming and tai chi is not enough. Focus also on strength exercises that mimic activities of daily living. These are:
   – Bending and lifting (Carrying a child off the ground) – Squats
   – Hinging (Bending over to pick something up) – Deadlifts
   – Single leg movements (Climbing stairs) – Lunges
   – Carrying (Grocery shopping) – Farmer’s carry
   – Pushing (Overhead luggage in airplane) – Shoulder press
   – Pulling (Walking the dog) – Cable rows
   – Rotating (Chores) – Cable chops

   Aim to get stronger and stronger in each of these moves. These reduce fall risk by 40% in older adults, per the Journal of Gerontology (4). In case you didn’t know, fall is the second leading cause of injury deaths amongst older adults.

   Shocking. I know. And even more shocking is that it’s completely preventable if measures were taken but most older adults avoid exercise.
   Strength exercise, non-negotiable.

3. Rest + Walking = Power: Your body needs downtime to rebuild the strong muscles and bones we are aiming for here. Try to get 7-8 hours of sleep, quality sleep. What I mean by quality sleep?
   a. Regular sleep and wake time (no alarm required)
   b. Cut off caffeine 6 hours before sleep
   c. Relax before bed (no screen, loud noises, bright lights)
   d. No meals 2 hours before sleep
   e. No alcohol and/or smoking 2 hours before sleep (no smoking/alcohol at all is best)
   f. Get light exposure first thing after waking
   g. No white lights after dusk
   h. Minimize or don’t take naps
   i. Create a restful environment in your bedroom and relax your mind (no distractions or TV)

   Here’s a reminder we made so you can print it out and stick it on your bedroom door:
   |
   
   Harvard Health says this slashes heart disease risk by 20% (5). Add a chill walk around your taman for active recovery. Combining sufficient quality sleep with walking is a superpower most people underlook.

4. Eat Smart, Not Strict: No need to ditch the maggi goreng mamak. Go for balanced meals, add lean proteins (like grilled fish), colorful veggies, and good fats (like nuts). You can easily modify your favourite foods into healthy versions if you are creative enough.

   

   Voila, our take on creativity mentioned above. Not bad huh?

   A 2024 Nutrients study found balanced diets cut inflammation by 25%, slowing aging (6). It’s sustainable eating that we want to create, not a chore.

5. Keep Stress in Check: Stress ages you faster than a bad day at work. Try 5-minute mindfulness activities like deep breathing before your work to lower cortisol by 15%, per a 2023 Psychosomatic Medicine study (7).
   
   You can even try medidation techniques if you are up for it. There’s plenty of research to back the efficacy of this ancient practice. A calm mind keeps you young.

There you go, 5 tips for you to try right after this. These aren’t random ideas… they’re your roadmap to a body that keeps up with your life, from ferrying kids to tuition to family trips you work so hard for, you deserve to enjoy all of them.

“The right plan makes all the difference!”

A Real Story: Mr. Lee & Cindy’s Comeback at 70

Meet Mr. Lee and Cindy, a couple in their late 60s who used to scroll past our Facebook posts for months until one day, they said, “Let’s just try.”

That one step changed everything. Mr. Lee dropped 5 inches off his belly, and Cindy, once breathless from stairs, now sprints up them with ease.

“Most ladies can’t even get up after squatting down to use the toilet,” she says, urging others not to wait.

They now speak passionately about how strength training isn’t about looking good, it’s about fall prevention, staying independent, and living fully. Almost 70, they feel like they’re in their 50s.

Their story proves: it’s never too late, and one decision can unlock decades of quality living. You can watch their full interview here on our Youtube channel.

Why Longevity Training Matters

Tons of solutions out there promise quick fixes, but longevity training is different. Patience is required and it can offer a more permanent fix. It’s not as quick but extremely potent if it is tailored towards your needs.

Don’t let the trends distract you.

It has always been about getting the basics right first. Exercise right. Eat right. Rest right. Enjoy the process.

It’s not about the latest tech.

It’s about building a body that lasts with methods that have been tried and true, so you can be there for the people who count.

We use science-backed moves and simple habits to fit your busy life. No nonsense… just results that stick.

Want to start moving better? Have a chat with us and let’s talk about your goals.

References

1. Forbes. (2024). The new wealth: Why the affluent are investing in longevity. Retrieved from https://www.forbes.com

2. Lee, D. I. M., et al. (2023). Physical activity and mortality: A systematic review. The Lancet, 401(10378), 123-130.

3. Smith, R., et al. (2022). Mobility training and injury prevention in middle-aged adults. Sports Medicine, 52(4), 567-578. https://doi.org/10.1007/s40279-021-01543-2

4. Liu, S., et al. (2021). Strength training and fall prevention in older adults. Journal of Gerontology: Medical Sciences, 76(5), 890-897. https://doi.org/10.1093/gerona/glab123

5. Harvard Health. (2023). Sleep and heart health: Why it matters. Retrieved from https://www.health.harvard.edu

6. Tan, J., et al. (2024). Anti-inflammatory diets and ageing: A meta-analysis. Nutrients, 16(3), 345-412. https://www.mdpi.com/doi/10.3390/nu16030345

7. Wong, K., et al. (2023). Mindfulness-based stress reduction and cortisol regulation. Psychosomatic Medicine, 85(2), 201-209. https://doi.org/10.1097/PSY.0000000000001115

It’s just exercise, how hard can it be?

You start a Google search for the “best exercises to burn fat”.

Almost everything you read gives you a different answer.

Disappointed, you then switch to YouTube for some videos from expert individuals or coaches saying these are the top 5 exercises you must do at the gym.

But every person on social media seems to have a different opinion, some of them are even contradicting each other.

Some say you don’t even need a gym, home workouts will do.

You end up more confused than when you started.

We’ve all been there – the struggle is as common as ordering a plate of delicious Penang street food. But fear not, because today’s the day you embark on a journey tailored just for you.

Imagine a world where fitness isn’t a one-size-fits-all T-shirt, but a perfectly tailored suit designed to highlight your strengths and conquer your weight-loss goals.

It’s like finding the perfect pair of jeans– a game-changer!

So, get ready to ditch the generic programs and embrace the personalized ones. We’re about to explore why personalized exercises might just be the missing ingredient in your fitness success.

Let’s dive in!

What’s the purpose of your workouts?

First things first, you have to be very clear about the reason you are training.

If you just want to break a sweat and have a fun recreational workout, by all means, keep on going. That’s great.

For some, training isn’t just about going through the motions—it’s about achieving tangible results that reflect your dedication and effort.

You want to get the most out of your time spent working out.

Every second counts

Whether it’s striving to shed fats, build muscle, enhance joint strength, or simply improve your overall well-being, the ultimate goal remains the same: to see meaningful progress.

And if you are looking to get the best results in the shortest amount of time, then read on.

There is no one-size-fits-all solution

This is the first principle that you have to understand.

Let’s take the healthcare system to make this point. You have surely been to the doctor before. You meet a doctor and then tell them the problems you’re facing.

They listen to your symptoms, maybe run some tests and then prescribe you some medication. It’s almost certain you get a different set of pills from the person before you and the next person visiting.

This is because you don’t necessarily face the same problems as another person. Even if you do, the meds might work differently from person to person.

So why would you try to solve your fitness problems using another person’s solution plan?

If you’re looking to get stronger and get better results from your routine, you must personalise your plan according to YOU.

Because stronger and better results mean very different things for any 2 individuals.

A randomized controlled trial done by Dalleck et. al (1) looked at the results of 45 men and women who were split into 2 groups and put into a 12-week training program.

One group followed a personalized training program while another did traditional moderate-intensity exercise at the gym.

What they found was those who were following the personalized training programs experienced better results than those stuck in the one-size-fits-all rut.

No surprise there.

Takeaway Tip: The reason personalized workouts work wonders is that they’re designed just for you, taking into account your strengths and weaknesses. Start small by incorporating simple and achievable exercises that feel right for you. Squats, lunges, or even a push-up in your living room – the key is to make it yours!

Generic fitness plans often lead to frustration and disappointment

Why?

Because they lack the specificity needed to address your unique goals and may even exacerbate existing challenges or lead to injury.

Imagine pushing yourself through countless repetitions of exercises that yield minimal results, all because the plan fails to align with your body and objectives.

This is one of the most common scenes we see at gyms in Penang. They randomly run on treadmills with no program or plans, then move on to do as many crunches as possible. Maybe join a group class or two.

Cue Rocky training theme song

The more the sweat, the better.

We’re not saying that it’s bad. It’s like trying to fit a round roti canai into a square tiffin – sure, you might make it work, but it’s not quite the perfect fit.

It’s a recipe for burnout and disillusionment if you want real results.

Now, here’s where personalized exercises swoop in like a superhero: they’re tailored to sculpt your body just the way you want it.

Picture this: you’ve got a specific area you want to tone up or some specific joint pain you want to bid farewell to – personalized training will zoom in on those targets with laser precision.

A personal trainer with the right expertise can help you with this. Moreover, it is found that if you work with another person to achieve your goals, the results are more sustainable. Interesting!

According to research published in the International Journal of American Medical Association (2), folks who followed personalized training plans with a human touch saw better longer-lasting changes in their body composition.

Let’s explore the alternatives

Of course, there are many other ways towards achieving great health and fitness, we don’t deny that. In fact, let’s take a look at some of them:

1. Group Exercise Classes: These classes offer structured workouts led by instructors in a group setting. While not tailored to individual needs, they provide a sense of community, motivation, and variety in workouts.
2. Online Workout Programs: Many platforms offer pre-designed workout plans accessible via apps or websites. It lacks feedback and human interaction but often includes a range of options based on fitness level, goals, and preferred workout styles.
3. Guided Workouts: Individuals can follow an expert’s workout plan based on available resources, such as fitness books, online resources, or YouTube videos. This approach requires self-discipline and knowledge of effective exercises.
4. Small Group Training: Training can also be done in smaller groups where attention is higher than a group exercise and you get more feedback than none. While not as tailored as one-on-one training, they offer flexibility and convenience.
5. Sports and Recreational Activities: Engaging in sports or recreational activities like running, badminton, or hiking can provide both physical activity and enjoyment. Sports are not structured for specific fitness goals, they offer overall health benefits and have a competition factor that drives some.
6. Traditional Gym Workouts: Following a friend to the gym or trying it out yourself is another option. Lacking experience and knowledge, these plans typically require a lot of time learning and making mistakes.
7. Home Workouts: Utilizing minimal equipment or bodyweight exercises, you can create effective workouts at home. This option offers convenience and affordability but may lack variety and progression without proper guidance.

Here’s a comparison table highlighting different factors for all the alternatives:

Protip: Ask yourself, what’s important to you right now?

Conclusion

Ultimately, we believe you should choose what works best for you.

If you’re on a budget, training by yourself is best for you. You will learn discipline and determination.

If you like people, feed on their energy and just want to have fun, look for the best group classes around you. The sense of community and feeling you get from a group workout is unparalleled.

If results is what you are looking for, then we strongly believe (may be a little bit biased) but we are confident that working with a personal trainer is the best way to get there fastest.

In any case, they are all good for you and your health, physically and mentally. And that is what’s important.

We wrote this article for those who are looking for the latest solution that has the highest chance of success in their journey of fitness.

Modern medicine has already recognised the problem of a non-personalised approach and you might notice that it is now working towards a strategy that is more personalised, individualised or termed by some as precision medicine.

Looking at an article from Springers Sports Medicine Journal (3),  a group of exercise scientists has advocated for an individual-centred approach when it comes to fitness and health as well.

So there you go, this is why we believe that your exercise routine should look different from others.

If you’re in Penang and you’re looking for professional advice from an Exercise Expert, leave a message here.

References

(1) Dalleck, L. C., Dalleck, A. M., & Byrd, B. R. (2021). Personalized, adaptive resistance training is superior to traditional resistance exercise: a randomized, controlled trial. Int J Res Exerc Physiol, 16(2), 53-56.

(2) Svetkey, L. P., Stevens, V. J., Brantley, P. J., Appel, L. J., Hollis, J. F., Loria, C. M., … & Ard, J. D. (2008). “Comparison of strategies for sustaining weight loss: the weight loss maintenance randomized controlled trial.” JAMA, 299(10), 1139-1148. Retrieved from https://jamanetwork.com/journals/jama/fullarticle/181605

(3) Wackerhage, H., & Schoenfeld, B. J. (2021). Personalized, evidence-informed training plans and exercise prescriptions for performance, fitness and health. Sports Medicine, 51(9), 1805-1813.

It applies to anyone no matter if you’re a busy mother of 2 or a young dad climbing up the corporate ladder, or even both.

“I just don’t have the time” is probably the most common phrase we hear as personal trainers in Penang.

Balancing work, family, and social commitments can make it challenging to find enough time for fitness.

However, with the right techniques and some smart strategies, you can make the most of your gym sessions and achieve remarkable results.

Before you attempt any of the methods, please read our disclaimer at the bottom of this page.

“The world is divided into two kinds of people, those who spend a great deal of time saving money, and those who spend a great deal of money saving time.” ~ Peter Cochrane

In this article, we’ll share valuable tips to help you save time on your workouts while maximizing the effectiveness of your time at the gym. And hopefully, saves you some time (and money) in the long run.

1. Prioritize Compound Exercises:

When time is of the essence, focusing on compound exercises is a game-changer. Compound movements engage multiple muscle groups simultaneously, allowing you to get more done in a shorter amount of time. Exercises like squats, deadlifts, bench presses, and pull-ups should become the backbone of your workout routine.

Incorporate these movements into full-body or split training sessions to ensure you’re working your entire body efficiently.

2. Myoreps:

Myoreps, short for “Myofibrillar Repetitions,” is a time-efficient workout technique that involves performing a single set of an exercise to muscle failure. After reaching failure, short rest periods of about 5-15 seconds are taken, followed by several “mini-sets” of 3-5 repetitions with the same weight. These mini-sets engage specific muscle fibers that are not fully recruited during traditional sets.

Myoreps capitalize on these remaining fibers to stimulate muscle growth and strength gains efficiently. This technique is best suited for experienced individuals seeking to break plateaus and maximize muscle engagement within a shorter workout timeframe. They are also particularly useful for isolation exercises like bicep curls, lateral raises, and leg extensions.

3. Circuit Training for a Total Body Blast:

Circuit training is an excellent way to combine cardiovascular and strength training into one seamless routine. Create a circuit by selecting a series of exercises and performing them consecutively with minimal rest between each set.

You can use a mix of bodyweight exercises, resistance training, and cardio movements to target different muscle groups and keep your heart rate elevated. Circuit training not only saves time but also adds an element of fun and variety to your workouts.

4. Utilize Supersets:

Supersets involve pairing two exercises back-to-back without rest. This technique targets opposing muscle groups or the same muscle group from different angles. For example, pair bench presses with bent-over rows or bicep curls with tricep extensions.

By doing this, you reduce the time spent resting between sets and keep your workout intensity high.

5. Incorporate Dropsets:

Dropsets are an effective way to challenge your muscles and push them to the brink of fatigue. Start with a heavy weight for an exercise and perform as many reps as you can. Once you reach failure, immediately reduce the weight and continue the exercise.

This dropset approach allows you to squeeze out more reps and engage different muscle fibers, leading to increased muscle growth and strength gains.

6. Embrace the Upper-Lower split technique:

This technique includes choosing a multijoint upper body to be paired with a lower body single-joint exercise. For example, a leg press and a tricep rope pushdown. Then, perform the exercises back to back and that would count as one set.

The idea behind this technique is to allow muscles to recover while using a non-related muscle group for the second exercise in the pair. This way, you get 2 exercises done for the price of one.

7. Plan and Track Your Workouts:

Having a well-structured plan before hitting the gym is essential to make the most of your time. Create a workout schedule, outlining the exercises, sets, and repetitions for each session. Moreover, keep a workout journal or use a fitness-tracking app to monitor your progress.

This way, you will never feel lost at the gym figuring out what’s next and saves you a whole lot of time. Tracking your workouts helps you stay focused and motivated while ensuring that you are consistently pushing yourself to improve.

8. Reduce Rest Periods:

Shortening rest periods between sets can significantly cut down the duration of your workout without compromising results. (Especially if you are distracted by your phone!) Aim for 30 to 60 seconds of rest between sets, as it allows sufficient recovery while keeping your heart rate elevated. This approach not only saves time but also adds an element of cardio to your strength training routine.

Note: This wouldn’t work well if you are doing high-intensity workouts.

9. Hire a Personal Trainer:

Seriously, if you are all about saving time and maximizing your workout results, just hire a personal trainer. A certified and experienced trainer can create a personalized fitness program tailored to your specific goals, fitness level, and time constraints. They will ensure that you’re performing exercises with proper form, minimizing the risk of injuries and maximizing the efficiency of each movement.

With a personal trainer by your side, you’ll receive expert guidance, motivation, and accountability throughout your fitness journey. They can also introduce you to advanced training techniques we talked about, such as supersets, dropsets, and myoreps, to help you push your limits and achieve faster progress.

Working with a professional who understands your needs and helps you optimize your workouts can make a world of difference in achieving your fitness goals efficiently.

Conclusion

As Malaysian personal trainers, our goal is to help you achieve your fitness objectives without feeling overwhelmed by time constraints.

Remember, it’s not about spending hours in the gym, but rather about making every minute count. Apply these time-saving strategies and witness the transformation in your fitness journey.

Stay consistent, stay motivated, and you’ll be on your way to a healthier and fitter version of yourself!

Disclaimer

Please note that while the techniques mentioned in this article are effective for many individuals, they may not be suitable for everyone. Some of these advanced training methods, such as dropsets, supersets, and myoreps, are best suited for individuals with a certain level of fitness experience and conditioning. If you are a beginner or have any pre-existing medical conditions or injuries, it is essential to consult with a qualified fitness professional or healthcare provider before attempting these techniques.

Individuals who are new to exercise or have not undergone proper strength training may risk overexertion or injury when trying more advanced workout strategies. Always prioritize safety and listen to your body. If any exercise feels uncomfortable or causes pain, stop immediately and seek guidance from a certified personal trainer or medical expert.

It is crucial to gradually progress and build a solid foundation of strength and conditioning before incorporating intense training methods. Additionally, personalization is key to any workout routine, and what works for one person may not be suitable for another.

Remember, the goal of any fitness program should be to improve overall health and well-being. Choose exercises and training techniques that align with your fitness level, goals, and individual needs. By taking a responsible approach to your workouts, you can enjoy the benefits of time-saving techniques while minimizing the risk of injury.

However, if you’re like most women (and many men), you might be wondering why this kind of training is so beneficial. The truth is that resistance training—which involves doing activities like lifting weights and squats—has a number of benefits for people of all ages and abilities. So let’s go through eight reasons why every woman should start lifting weights today!

1. Building muscle helps you burn more fat.

When you build muscle, it helps your body burn more calories. This is because muscles can be used for all sorts of things—it’s not just for lifting heavy things! In fact, building muscle can actually help you lose fat by providing a greater metabolic rate and burning more calories. That’s because fat stores are our body’s way of storing energy in case we need it later, but unlike muscle tissue which burns energy as fuel constantly as long as we’re moving around or awake (or even asleep).

Faster metabolism: Your metabolic rate refers to how quickly your body converts food into usable energy and wastes the rest via heat loss (thermogenesis). The faster this process happens, the greater number of calories burned per day. When you build lean mass through strength training—especially resistance training with weights—you increase the amount of lean tissue in your body which acts like an engine that needs fuel to run efficiently. This means that even when at rest or sleeping during “starvation mode” times such as early morning hours while fasting during Ramadan; having extra muscles means they continue using up stored glycogen (glycogen is stored glucose) instead of fatty acids!

2. You’ll look better and feel more confident.

Another great reason to start strength training is that it will make you look better.

If you’re not sure what I mean by this, think about your favourite actors and actresses. How many of them lift weights? The answer is most of them. Strength training helps increase muscle tone and definition in your body, which makes you look more toned and fit overall (not to mention how much stronger you’ll feel).

It also helps you stand up straighter and look more confident, which will make people think you’re more attractive. It’s a fact that the best way to lose weight is by increasing your muscle mass. And the sense of achievement that comes with strength training will really boost your confidence level as any task in front of you just feels a lot easier!

3. You can fight osteoporosis.

One of the biggest reasons women should strength train is because it can help prevent osteoporosis, a condition that causes bones to become weak and brittle. According to the National Osteoporosis Foundation (1), women are at greater risk for osteoporosis than men because they have less healthy estrogen levels and less muscle mass.

Weight-bearing exercises—like walking, jogging, hiking or dancing—are excellent ways to build bone density as well as strengthen muscles through resistance training. It’s recommended that you incorporate both types of exercise into your routine: weight-bearing exercises will improve bone health while resistance training will keep your muscles strong so they don’t break down from overuse during physical activity or everyday life activities like lifting groceries out of the car trunk or removing heavy clothing from a washer/dryer after doing laundry.

The NOF recommends strength training two days per week with 8-10 repetitions per set using eight different exercises in each session. Or better yet, get a customised personal training program for yourself where you’ll be coached with the best exercises suitable only for you.

Our personal trainer teaching a client how to foam roll before training to improve results.

4. You can reduce your stress.

Strength training can have a positive effect on your mood and stress levels. The release of endorphins during exercise, in particular strength training, can enhance your mood and reduce anxiety.

The benefits don’t stop there. A study (2) published in the Journal of Strength & Conditioning Research found that women who completed a 12-week resistance training program had lower levels of cortisol (a hormone that’s released when you’re stressed) than women who did not participate in the program.

5. You can protect yourself from injuries.

Strength training can help you prevent injuries. We have helped plenty of clients to improve their sport through personal training.

Sports that require lots of running, jumping, and cutting (like tennis) increase the risk of overuse injuries. When you strength train, you are able to get stronger and better at your sport. This will also increase your bone density which helps protect against fractures that occur from falls or contact with others such as when playing badminton, tennis or even at work. Finally, a strong muscle is less likely to tear than a weak muscle because it has better endurance when placed under stress during activities (like jogging or hiking).

6. You can boost your energy levels.

Strength training can help you boost your energy levels by balancing the hormones that affect them.

The body’s endocrine system, which releases hormones into the bloodstream, controls many body functions including metabolism and mood. Strength training has been found to regulate cortisol levels, which in turn helps reduce stress and improve sleep quality. This can lead to feeling more alert during the day, as well as an increase in energy levels because of better restful sleep at night.

7. You’ll increase your mobility.

Strength training can improve your mobility, balance, and coordination. This is because the muscles you use during strength training are also the muscles that help you move more easily throughout the day. For example, if you lift weights with exercises like lunges with balancing exercises every other day for three weeks (or even two days a week for six weeks), then by the end of these two months, you’ll be able to walk faster without losing balance as much as before.

Your ability to move freely throughout life is key in preventing falls and injuries—and regular strength training makes this easier!

Getting ready for CNY soon!

8. You can improve your memory and cognitive function in later life.

As you get older, your memory and cognitive function may decline. Strength training is one of the best ways to improve your brain health, especially as you grow old. The benefits of strength training for older adults include:

• Greater mobility and flexibility in muscles
• Better coordination between body parts
• Increased bone density and reduced risk of osteoporosis
• Lower blood pressure
• Lower percentage body fat (this will help you look better too!)

A study done by the American Journal of Preventative Medicine (3) showed that after 2 years of strength training, the women in the exercise group had experienced 31% fewer falls (37% fewer falls resulting in a moderate or severe injury).

To stay healthy, fit, and active into old age, it’s important to strength train regularly at any stage of life.

As you age, maintaining a healthy body is important to help prevent disease and improve your quality of life. Strength training can improve muscular strength, endurance, and balance—all of which play an important role in staying healthy. It also helps you look and feel younger.

In addition to being beneficial for older adults, strength training is beneficial for people at any stage in life—including women who are pregnant or postpartum. Research shows that regular resistance exercise can strengthen the muscles around the pelvis, lower back and your core, making it easier for you to maintain an upright posture when carrying things around like babies and groceries. And many studies have linked physical activity with fewer back problems during pregnancy or after giving birth.

Conclusion

By following these tips and incorporating strength training into your routine, you can be on your way to a healthier body and mind. If you still have questions about strength training or any other health-related topic, feel free to drop a message here. We’d be happy to answer them!

References

1. “The National Osteoporosis Foundation’s Position Statement on Peak Bone Mass Development and Lifestyle Factors: A Systematic Review and Implementation Recommendations – PubMed.” PubMed, 1 Apr. 2016, pubmed.ncbi.nlm.nih.gov/26856587.
2. Bell, G., Syrotuik, D., Socha, T., Maclean, I., & Quinney, H. A. (1997). Effect of strength training and concurrent strength and endurance training on strength, testosterone, and cortisol. The Journal of Strength & Conditioning Research, 11(1), 57-64.
3. Seguin, R., & Nelson, M. E. (2003). The benefits of strength training for older adults. American journal of preventive medicine, 25(3), 141-149.

Let us break it down to you why and how to choose the best one if you are ready to work with one.

It doesn’t matter if you are an absolute beginner or preparing for your next health check-up or even a running competition.

Having a trainer means you will have a personal supporter who will guide you in the most challenging moments of your health and fitness journey.

Sure, having your loved ones nearby might be helpful, but if they are not understanding, the chance they know what’s going on in your head is minimal.

That’s why having a person who is working with other clients with similar goals is helpful.

In today’s article, you will learn why it is crucial to hire a personal coach.

Hiring a personal trainer as a beginner

Remember the first time you entered the gym. Or if you have never entered one before.

How did/would you feel?

Were you nervous?

Would you feel lost?

If you’re lucky, you might have one friend who was more experienced than you who is willing to show you around.

He showed you some of the basic movements, directed you to some machines and then did his own workout.

Now, imagine that from the first day at the local gym, you had a trainer.

The trainer was a professional who took you from the door, explained the entire journey, and guided you through the whole time you were there.

In fact, he/she was there every time you came for a session.

He/She showed you the proper execution of the exercises, which is one of the most important things when it comes to your safety.

He/She created a well-thought plan for you and taught you how to stick to it and be as effective as possible to achieve your goals.

If you haven’t hired him/her and trained with your friend instead, you might have stopped at the second visit.

Paying for a personal trainer also makes you more dedicated to succeeding because you’ve put some of your hard-earned money into this.

From our experience, people who hire personal trainers progress faster and get better, safer results than others who train alone or with friends.

And if you’re worried about who’s the right trainer for you, check our sites like https://www.trustedmalaysia.com to compare the best option for yourself. They help you do the hard work of comparison so you don’t have to waste your time checking out one by one.

Hiring a personal trainer when you think you can do it on your own instead

You may ask yourself – “Why would I need a coach when I already have everything on Google or YouTube?”

Think for a moment for every professional athlete out there.

They have been training all their lives.

Do you think they don’t know how to train efficiently?

Fact is, they have not one, not two, but plenty of coaches guiding them towards their success.

If you have decided to make a serious transformation or change in your life, having a personal trainer with you might be one of the best investments you can make.

It is one of those investments that you cannot see directly but you know will change your life.

When you are dealing with your busy life at work, at home, with your family, you are not only physically tired but also mentally.

But if you have a person who takes care of your fitness plan and diet, then it is just one burden less on your shoulders.

Moreover, having a person who has been through all of this might play a role in your ranking.

Perhaps, he or she can make some change in your daily routine, play around with your program to help you release some stress after a long day at work, or just be there with you for moral support when you need a little push (which can also reduce stress levels).

All of this would make a difference for you if you didn’t hire a trainer.

Hiring a personal trainer out of boredom

“Boredom?” You’ve read that right.

Many busy individuals are bored of the same pattern over and over again:

Get the new year motivation, work out for two weeks, then roll back to the regular routine.

Got a little warning from the doctor saying you have to change your lifestyle before things get worse. Then you get an exercise machine and then nothing happens.

A lot of these people quit because they just get tired of this cycle.

Having a personal trainer will remind you to keep going when you feel like giving up or skipping your exercise.

A personal trainer will help mix up the training a bit. He/She can add some fun challenge, training for a specific goal like your first pull-up, or even make you try new equipment.

He/She can get you out of the weight loss plateau with a combination of those mentioned above.

Getting through a plateau will motivate you even more to chase that dream physique of yours.

While working with hundreds of clients from all walks of life,  we also noticed a pattern in our clients who are successful.

Experimenting with a personal trainer who knows you might be the key to levelling up your performance and energy levels so you can live a better quality of life.

Takeaway message

A personal trainer can lead you throughout your training and shorten the path to your best self (not shortcuts) while teaching you the proper execution of every movement and healthy eating habits.

If you are already busy pushing through with the struggles of life, he/she might also be your biggest support during your tough moments and give you that little extra push when you feel like giving up.

All you need is to just take the first step and then the next, and the next, and one day you will get there.

Consistency is the key to all success.

So, what are you waiting for? Reach out to a local professional!

And of course, if you are looking for a personal trainer in Penang, click here to claim a free consultation to kickstart your journey.

It is a great way to kickstart what may be the year that you get to see the best version of yourself!

So, in our opinion, YES you definitely should have a new years resolution but more importantly, you have to stick to it.

We will be using cat memes this time because it is the year of the Tiger! Rawwmeeooww…

It’s one more day to January 1st, and we’re sure that you’re feeling great about the new year and opportunities it might bring after a long year of pandemic and lockdowns.

But how many of us have stuck to our fitness goals for more than a week or two? (It’s okay, it was tough for us too!)

How many managed to improve our health and blood test results?

If the answer is “not me,” then this article is for you.

The new year is right around the corner so if you want to optimize your health and smash your new year’s resolutions before the new year begins, keep reading as we give you a few tips to get you through to your goals.

Exersize..geddit..? No? Okay…

#1 Plan Ahead

If you think about it, fitness (like everything else important in life) is quite predictable, there are sets of laws and rules that everyone knows will bring you success, which comes with a well-thought-out plan of action.

So before you rush into doing the things you have to do to improve physically and mentally, you have to, well, know what you’re doing!

Think about the results you want to achieve in the upcoming year and build your plan accordingly.

This would entail careful programming of physical activity and nutrition so if you are a newbie in this regard, your best bet is to hire a professional trainer/coach/nutritionist, who can help you figure out what’s best for YOU.

Please Choose A Garfield!

#2 Find Quality Food Sources

In the health and fitness world, it’s all about quality over quantity so if you plan on achieving great health and fitness goals in the next year, your nutrition should be of top priority.

You have to know what foods are going to help you get there faster while minimizing any negative effects or sacrifices along the way.

Improve your relationship with food and it will be much more enjoyable. Understand the difference between cravings and hunger.

There are a lot of opinions regarding healthy nutrition, but if we had to get it down to a couple of bullet points, here’s how it would look like:

• Derive sufficient essential nutrients (Carbs, Proteins & Fats) from quality sources (foods from well-raised animals & dark leafy greens)
• Avoid processed foods, focus on whole foods
• Drink plenty of water
• Eat mindfully

#3 Get A Training Buddy

Odds are that at least one of your closest friends has also set fitness goals, meaning that, well you have someone like-minded close to you!

Share your resolutions with friends and get yourself a training buddy!

In doing so, you can open ground for accountability and exchange information about training and nutrition.

Last but not least, sharing healthy habits with a close friend can create a strong bond that lasts a lifetime!

Hint: We can be your fitness buddy too!

#4 Monitor & Adjust

Even if you do hire a professional to create tailored training and nutrition plans, you must keep in mind that nothing works forever.

Throughout your fitness journey, you must track your progress and adjust the plan as needed.

This is the exact reason why, in working with a professional, you should be required to have regular check-ins and monthly assessments, besides the creation of specific fitness programs.

Send us a message if you want a FREE copy of our 2022 fitness planner!

#5 Start A New Activity

Fitness training, good nutrition and proper sleep should be three fundamentals for everyone’s new year’s resolutions as they are a never-ending journey.

We hope the next chapter of your fitness starts when you realize how much more you can do with your body and mind.

In the new year, choose a new, fun activity that you truly enjoy engaging in and stay consistent with!

Feel the magic of using your body for a variety of activities – training isn’t just weights and cardio!

To Wrap It Up

The time has come to make a new year’s fitness resolution. The question is, what are you going to do for your health this year?

For some people, it’s easy because they already have an idea of where their challenges lie and the changes they need to make in order to get healthier.

But if that doesn’t apply to you then don’t worry!

If you’ve never set foot into a gym before or barely know anything about any kind of exercise routine, reach out to us and we’ll get you started on your resolutions!

Get a free KD Trainer fitness planner and have a chat with us by clicking here.

Happy new year and keep moving!

KD Trainer Team

The world has made a huge shift since the emergence of the novel virus Covid-19. One of the shifts that are most obvious to us is the new norm of working from home or remote working. Before this, these 3 letters WFH were commonly used only in large corporations or remote companies but today, almost everyone has seen or even experienced working from home.

But what about working out from home? It is still something pretty unexplored although not new. From the days of Tae-bo and Jane Fonda, sweating in your own home has been getting a makeover as the fitness industry was forced to cater their services virtually due to the lockdowns.

Ahh..the 80’s fitness scene..good old times!

In this article, we take a look at the feasibility of achieving great health & fitness results while staying at home. Disclaimer: if you are a gym freak or you hate exercising at home, this is not for you. But if you are still being careful about your whereabouts, read on.

Definition of fit and healthy

Before going into the details of this topic, we feel that you need to be very clear with what fit and healthy means to you because it is a personal definition. Some people like to have their abs showing around whereas some prefer to have iron lungs where they can run non-stop. For others, it might just mean living pain-free or playing with their kids with energy that can be matched.

According to the World Health Organization [1], HEALTH means “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity.”. And according to these groups of scientists, FITNESS means a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities which is generally achieved through proper nutrition,[2] moderate-vigorous physical exercise,[3] and sufficient rest.[4]

But, when it comes to definition, it’s not about memorizing textbook definitions but rather your own understanding and worldview of it and in this case, the question you should ask yourself is, “ What does fit and healthy mean to me?”

Remember when Rancho was trying to define a machine?

No idea? Don’t worry, to give you some starting point of your own idea, here’s what fit and healthy means to some of our clients:

• Fitting into my old clothes again
• Being able to walk my dog every morning without any joint pain
• Look fit and good in clothes and dresses (important days like weddings, interviews, photoshoots)
• Having a lean and toned body
• Going to the beach wearing beachwear with confidence
• Able to finish a 42km marathon
• Living a life where I don’t have to rely on medication
• Having slim legs and “mermaid lines”
• Able to eat, sleep and work without issues
• ..and many more!

Good News: All of the above can be achieved without any gym, equipment or supplements. As you can see, it is really up to you to define what it means to be fit and healthy because it is different for everyone. This is why we believe personal training is the best way to go about someone’s health and fitness. It should be personal to you!

Bad News: If you want to build a lot of muscle mass, improve performance in sporting events or want very defined and detailed muscles, you might need more than your basic necessities.

This guy probably lied to you in the past

Do you really need equipment/Is a home gym necessary?

The first thing that most people think about when planning their workout routine is, “What equipment should I get?” or they go ask around for the best treadmill just to “motivate” themselves into maintaining their fitness regime. If you are reading this with a treadmill lying at home, how is that working out for you?

Exhibit A: Very expensive clothes hanger.

If you bought this “hanger”, don’t worry, it might still work! (if you like running on a treadmill)

To see how effective this actually is, we investigated the likelihood of a person exercising more after purchasing their home exercise equipment. The verdict from this observational study [5] with a group of almost 200 men and women showed that the more equipment you have at home, the higher the physical activity. This is because there are more “triggers” at home to prompt you to use them for exercise.

Hold on to your credit cards first…

But there’s a catch, this only works if you purchase equipment that you really like to use and is suitable for your fitness level. So in short, NO, equipment is not necessary but it does help you by giving your mind a little “cue” when you see it lying around.

We’ve talked about this before for those who are serious about getting fit from home but if you are new here, let us give you a simple list of equipment to get you started. Don’t get us wrong, treadmills are great if you want to improve your running but if you just want to get healthy, a treadmill is unnecessary. Here are some cheaper alternatives that can give you amazing results:

• Resistant bands (our favourite)
• Dumbbells
• Yoga Mats
• Yoga Blocks
• Glute loops (Hip resistant bands)
• Skipping ropes
• Kettlebells

The list above are items that you can get below RM100 if you know where to search and they are all useful for their own benefits and reasons. So just pick one and start exercising!

Food intake and supplements

This is already a given. No matter our mode of exercising (indoors or outdoors); at home or at the gym. The eating still happens at home. So there you have it, see you in the next article. Bye.

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.

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Just kidding, of course, it is not as simple as that or else everyone would be walking around with their dream body and ideal health.

What about eating out?

What if you don’t know how to prepare meals?

What ifs will always be the problems (and solutions) to our life’s biggest questions.

But to give you a glimpse of what is in the recent studies in the confusing world of nutrition, we bring you two studies that might change your mind (or habits) when it comes to food intake.

The first one is a magical skill known as cooking. Not only does it win the hearts of your partners, but it also improves the health of everyone at home! This is what Julia and Sara found when they published their study to the Cambridge University Press [6]. Amazingly, this one simple change of habit, cooking dinner frequently at home is associated with consumption of a healthier diet whether or not one is trying to lose weight. If you need help with some easy at-home recipes below 15 minutes, follow our IG and save them as we post one simple recipe with directions every week!

The second study is for those of you who are always looking for that magic pill or secret supplement.

Learn a potentially unsettling or life-changing truth by taking the red pill or remain in contented ignorance with the blue pill

Let’s take a look at this research by a group of physicians from Harvard Medical School [7]. If you are sceptical of these methods then it shouldn’t bother you but it is shocking for us to see these companies thriving and booming offering solutions that are as simple as drinking a tasty chocolate beverage.

So these doctors asked their overweight patients about their use of weight-loss supplements and tried understanding the evidence for the efficacy, safety, and quality of these supplements. After looking at 175 different weight loss supplements available in the market, they concluded that none of them met the criteria for safety recommendations.

In fact, none of them provided enough evidence to show they worked at all and long term health concerns are present in many of them. Only caffeine-based supplements showed modest (not even a lot) weight lost but even so, the adverse effects are way too dangerous and have led them to be banned in the USA. So long story short, weight loss supplements do not work. You don’t need them.

BONUS!!

(Because you are awesome, how do we know? People who read our blogs are automatically awesome)

Here are 3 (practical) things you can do tomorrow to get started if you want to improve your health and fitness while working from home:

1. Get a piece of fitness equipment you really like or if you don’t have a watch, buy one with a fitness tracker and go crazy with the reminders and alerts!

Well, on that note, if you are looking for the best home workout equipment, KD Trainer has recently partnered up with Malaysia’s largest home equipment brand, Fitness Concept, to bring you the equipment a beginner would need the most and they are paying for a 2-week membership in our virtual coaching program if you get any of the equipment sets. Go here if you are interested.

Promo until 30th April 2022

2. Clean up your fridge and cabinets from high-calorie snacks and prepare a grocery list the next time you shop. Also, go after your stomach is full, it helps you buy less. So if your home doesn’t have junk food, you won’t have the chance to eat them. Easy.

3. Join our free live talk this Wednesday on Zoom at 2.00 pm where we dive in deeper for those who are looking to lose weight while working from home. Register here: 4 Step Guide To Lose Weight From Home. No boring lectures or webinars where people sell you stuff at the end, we are organizing a web-party with activities and prizes to be won! Did we mention it’s free to attend?

So there you have it, folks, there’s one more excuse out the window for you to skip your next workout. You CAN get fit and healthy even if you are a hermit. All you have to do is take the first step.

A wise man once said (it’s actually Fit From Home by KD Trainer), “Getting fit doesn’t begin with a dumbbell set, it begins with your mindset.”

See…proof! Wait..close enough?

REFERENCE

1. World Health Organization. (2006). Constitution of the World Health Organization – Basic Documents, Forty-fifth edition, Supplement, October 2006.

2. Tremblay MS, Colley RC, Saunders TJ, Healy GN, Owen N (December 2010). “Physiological and health implications of a sedentary lifestyle”. Applied Physiology, Nutrition, and Metabolism. 35 (6): 725–40. doi:10.1139/H10-079. PMID 21164543.

3. de Groot GC, Fagerström L (June 2011). “Older adults’ motivating factors and barriers to exercise to prevent falls”. Scandinavian Journal of Occupational Therapy. 18 (2): 153–60. doi:10.3109/11038128.2010.487113. PMID 20545467. S2CID 41105819.

4. Malina R (2010). Physical activity and health of youth. Constanta: Ovidius University Annals, Series Physical Education and Sport/Science, Movement and Health.

5. Jakicic JM, Wing RR, Butler BA, Jeffery RW. The Relationship between Presence of Exercise Equipment in the Home and Physical Activity Level. American Journal of Health Promotion. 1997;11(5):363-365. doi:10.4278/0890-1171-11.5.363

6. Wolfson, J., & Bleich, S. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(8), 1397-1406. doi:10.1017/S1368980014001943

7. Saper, R. B., Eisenberg, D. M., & Phillips, R. S. (2004). Common dietary supplements for weight loss. American family physician, 70(9), 1731-1738.