Exercising alone itself is quite demotivating. After a tiring day, it gets quite challenging to find the motivation to stay physically active and fit. This is why a certified or qualified personal trainer can help us achieve our goals while keeping us motivated too.
Having a personal trainer means we have someone for long-term guidance and motivation.
Personal trainer provides structure to our workout as needed and does the thinking for us so that we can focus more on ‘the doing rather than the planning’.
A sincere trainer usually does not only help us to workout but also helps us with proper nutritional diet keeping in mind our body type and our goal.
We become more accountable when we have our own Personal trainer. We soon stop finding lame excuses for not to go to the gym as we realise that somebody is waiting for our session.
Most trainers charges around $60-$80 for each session. Sometimes we even get discounts when we purchase multiple numbers of sessions from them. Considering on what we are spending i.e. our own health, this amount is not much indeed!
It is very common that we get bored with our gym routines very easily. Certified Personal trainers with their vast knowledge of exercises, trains us to do wide variety of creative exercises which keeps us going.
Personal trainer teaches us it’s all about doing what is more effective for us. Spending many hours at the gym but doing inefficient workouts would not help us to achieve the body we desire. Our trainer trains us how to maximize our efforts and our results.
Hiring a qualified personal trainer, means we are investing for a healthier and functionally active future!
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The origin of the discipline “Yoga” is in India. It is not only a physical but also a spiritual practice that helps us to reduce our body weight and also stabilize our mind. Modern forms of yoga encourage exercising, focusing on our strength, physical and mental well-being and flexibility.
There are so many variations of Yoga like – Hatha yoga, Iyengar yoga, Yin yoga, Yogalates, Power yoga, Yogasthenics etc. Our fitness level determines the type of yoga class is best suited for us. So it is best to consult a doctor and have a personal yoga instructor to guide us with the right techniques.
Some of the various types of Yoga –
Ashtanga Yoga – It is based on ancient yoga teachings. It synchronizes our breathing and movement in the asanas. Amongst many other benefits this asana helps to improve our blood circulation, removes toxins from our body and betters the joint pains.
Bikram Yoga – This yoga is held in an artificially heated room of 105 degrees! This form of yoga helps to stretch our body, relieve stress, tone and detoxify our body. It also helps to heal pains like arthritis, knee pains or even back problems.
Iyengar Yoga – This form tries to find correct alignment in each posture by using different props like blocks, straps, blankets etc.
Kundalini yoga: It is a form of yoga where we meditate to release kundalini energy. Kundalini yoga class starts with chanting and ends with singing along with meditation and pranayama.
Hatha Yoga – Traditionally, Hatha yoga brings peace to the mind and body thereby preparing it for deeper spiritual practices. This style is more gentle and slow. It is great for beginners.
Jivamukti Yoga – It traditionally means “liberation while living”. According to David and Sharon, ‘there are too many positive physical benefits to list but the main thing is “you build up a body of light” and feel more comfortable with who you are’. Jivamukti yoga, includes, meditation, chanting, pranayama etc.
Prenatal yoga – These are yoga for the pregnant people. This yoga is designed to help pregnant woman in all stages of her pregnancy. Moreover, it also helps to get back to shape post pregnancy faster.
The above mentioned forms are only a few of the varied typologies of Yoga. The list is really a never ending one!
Major Benefits of doing Yoga –
Increases our physical strength, balance and flexibility – From ages Yoga has been a major inspiration for many across the globe. It is a safe and very effective workout style which helps to increase our physical strength, balance and flexibility.
Prevents the elderly from sudden falls and injuries – Injuries due to accidental falls amongst older people are very common and a global health concern. Yoga helps to improve our body balance and thus prevents the elderly from sudden falls.
Yoga is very good during and post pregnancy – It is even advised to pregnant women to go for yoga classes as it helps to experience fewer problems in pregnancy and labor.
Anxiety and depression – Yoga is a powerful treatment for depression and anxiety.
Gastroesophageal reflux disease – This disease also called as GERD is greatly benefited with Yoga practice. Regular practice of Yoga like Kapalbhati and Agnisar kriya improves GERD to a great level.
Yoga is like a treatment – Doing yoga is good for people suffering from Arthritis and Asthma. It is also beneficial for people with bipolar disorder. It also works significantly for patients suffering with Migraine.
It reduces cancer related fatigue and breast cancer cognitive problems – Survivors of cancer often report cognitive problems, yoga can effectively reduce cognitive problems in survivors of breast cancer.
Yoga improves chronic neck pain and chronic heart failure – Studies revealed that regular yoga practice improves chronic neck pain or any neck-related disabilities or problems. Yoga has also significant positive effects on cardiac function. People under cardiac rehabilitation Yoga programs have had markedly stable health impacts.
Flexibility- Yogacan make our body more flexible. Yoga has positions that act upon the whole body which in turn stretches the muscles as well as the joints.
However it also true that Yoga is challenging for beginners. Moreover if the postures are incorrect it will not help on the contrary we might injure ourselves. Therefore it is always suggested that we should take the help of a Yoga master or Yoga trainer to learn it properly to yield maximum benefits from it.
As per various studies, significant health benefits are seen in adults aged 65 years and older who participate in regular physical activity. Even people with some existing illness can exercise which will definitely improve the condition.
Some of the many benefits of exercising in case of older adults are:
Proper exercising also slows the ageing of the brain.
Exercising at this age helps to improve your strength and thus stay independent.
Exercising adds up to one’s energy level too.
Diseases like as diabetes, osteoporosis or diseases related to heart can be to avoided by regular exercising too.
It also improves your balance thereby preventing accidental falls.
Moreover emotional fatigue, depression or anxiety can also be checked.
The types of exercises you can do are many to choose from. However, it is always better to understand your body and accordingly select them where personal trainers play a very important part.
Just as the other name of Aerobic activity i.e. ‘endurance activity’ suggests, older adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week in order to stay fit for longer time. You can choose to go for brisk walking, jogging, water aerobics, dancing, cycling, swimming or play tennis – there are ample options of aerobic activities.
Many such exercises that older adults should do every day to improve strength, flexibility, and balance are Abdominal Contractions which will help to increase strength in the abdominal muscles.
You can do Wall push ups to increase the strength in the chest and shoulders
Toe taps are good for strengthening the lower legs and Heel raises are important to strengthen the upper calves. On the other hand, knee lifts strengthens the thighs and the Ankle rotations strengthens the calves.
Another very important thing for older adults is Balance Boosters. It is very common that accidental falls leads to injury for many elderly people. To avoid such situations, you should incorporate balance exercises in your exercise regimen. Doing balance exercises, such as Shifting Weights or Single leg balance or Tai chi orYoga will make it easier to walk on uneven surfaces without losing balance.
However, it is always advisable to talk to your doctor if you have any chronic health condition or even any symptoms before starting a physical activity program.
Running is one of the most effective cardio exercises but not always enjoyed by everyone. An alternative to this is a Body Combat workout routine that includes aerobics, muscle strengthening, flexibility, core strengthening, fat loss, stretching and balancing.
This Body Combat is an action packed workout that guarantees to make us sweat and pumps our heart to a rapid rate.
Body combat which is a combination of Kickboxing, Karate, Muay Thai, Tai Chi, Tae Kwon Do etc has no. of benefits :-
Improves the cardiovascular fitness – This repetitive high intensity workout routine is a massive calorie burner and thus aids to improve the cardiovascular functions of our body.
Helps in weight loss – Body combat being a combination of all the above mentioned forms, helps to burn on an average of 600-750 calories for an hour workout. This intense form of workout serves as a weight loss program and thus helps to lose fat.
Helps to tone the muscles – Body combat is a full body workout that trains both the upper and the lower body to transform it in a defined shape and thus helps to tone the muscles.
Body combat is a big time stress reliever – These power-packed classes carry a strong positive energy which acts as a therapeutic treatment for people in immense stress and pressure. This in turn acts as a stress reliever.
Helps to improve bone density – Body combat exercises allows to use low weight and advocates high repetition resistance training which in turn increases our bone density.
Helps to boost self confidence – Engaging in body combat exercises is a great way to release negative energy. We feel very positive after a body combat exercise or a group class which in turn helps to stimulate our confidence in ourselves.
So there is no excuse to stay away from this amazing workout! Get in touch with personal trainers in Singapore who will guide and train you with body combat exercises that will help you to achieve the self you always wanted!
In the first place, it is very important to understand that, we need to train for life and not for events. Functional fitness is all about training ourselves to build a stronger body for our everyday activities. This fitness cum weight loss program is a bridge between personal training and physical therapy.
How we benefit from Functional exercises :-
Strengthen muscles – The target of functional exercises is to strengthen various muscle groups of our body. When our muscles are strong, it improves the overall physical stability and thus helps us to perform daily activities with minimum risks and greater ease.
Brings in balance and coordination – Functional exercises include various exercises like single leg balance exercises, lunges, step-ups etc all of which trains our body to balance and coordinate and thereby create a synergy within our body.
Good posture – We all fall prey to bad postures through our day to day activities. People with desk bound jobs often suffer with spinal issues. Functional fitness exercises are a solution to such bad posture problems.
Improves muscle memory – Functional fitness involves repetition of same exercises in few sets which boosts our muscle memory as they exercise our brain too.
Core strength and stability – Functional fitness exercises like crunches helps to strengthen our core and in turn betters our spine too.
Power – Functional exercises focus on both upper and lower body. Multiple reps of exercises like push-ups, squats, bur pees helps to develop total body strength and power. This further helps us to move quickly in real life activities.
Reduces joint pains – Functional fitness helps the body to get back to basics i.e back to the form it is designed to move and perform. These exercises are very beneficial for chronic joint pains in back, neck or knee.
So, the idea is to stay fit year-round. Personal trainers teach these functional exercises which helps to train the muscles and prepare them to perform daily tasks proficiently. So get in touch with the right weight loss trainer or bodybuilding trainer and get more functionally fit!
Small group workouts have always existed, but it is only in the recent years that it has become strikingly popular. These fun wrapped exercise classes operated by certified personal trainers are a great way to benefit our body mind and soul.
WHY IS IT BENEFICIAL
Many a times, it gets difficult to motivate ourselves to hit the gym. Group training helps in such situations by giving us that extra push or encouragement to work out with friends or acquaintances.
Group training has a more structured modus operandi and thus makes us more accountable to ourselves.
Since an individual works out in a group, a healthy competition develops, which in turn motivates and helps to reach one’s fitness goals at a faster rate.
Working out in groups are fun and hence one enjoys the workout more.
LOW INTENSITY INTERVAL TRAINING (LIIT) VS HIGH INTENSITY INTERVAL TRAINING (HIIT)
We all are aware of the Rabbit vs Turtle race. This is a learning lesson in our day to day practical life. When it comes to exercise or fitness training, we might start off with full stamina and confidence but get tired or injured very soon and end up taking long breaks from our workout routine to recover. What happens in the process is we fall prey to bad internal damages. Today, it is much wiser to follow the ‘Turtle way’ and go slow but steady in order to win the race of a ‘fit life’.
LIIT OR HIIT
There has been a significant shift from HIIT to LIIT off late realizing the benefits of the later. HIITis definitely effective, but it comes along with the slogan-“No pain no gain”. For many of us specially, people with some prior injuries or elderly, HIIT thus become a big challenge. Studies show today, many people prefer to choose LIIT over HIIT.
LIIT – THE BENEFITS
It is the best form of workout for beginners or people recovering from any injury.
These workouts are programmed with low intensity thus are easier on our joints.
It can be easily opted by elderly people who cannot go for high intensity workouts.
Since it leaves us with almost no injuries, we can be more consistent with our workout routine.
LIIT helps to build up stamina before you opt for higher intensity exercises.
It is very helpful for people having issues like anaemia, thyroid etc.
It has a steady positive result and thus brings us close to that fit self we dream of.
HELP US TO HELP YOU
However, every body type is different from one another and so is our demands and capacity. Whether you choose HIIT or LIIT the main idea is to work towards leading a healthy and fit life. So don’t let your today ruin your tomorrow. Get up, find yourself a fitness coach or a workout partner or a fitness trainer and achieve an overall health and fitness all year round!
If you are reading this, you most probably want to lose that extra layer of fat. Congrats! you are at the right place! If you do not suffer from a thyroid glands dysfunction but still have an issue with increasing waistline, all you need is to change your lifestyle. If you are honest to yourself, you probably have one or more of the following habits:
Your last meal of the day is after 8 pm and it’s mostly rice, bread, noodles or pasta.
You sleep late and wake up late in the morning.
You find yourself munching on potato chips, fries or other fast foods.
You just love carbs! Bread, rice, noodles, pasta etc.
You do not drink eight glasses of water a day.
You drink canned beverages or fruit juices.
You skip meals.
You do not have a healthy and nutritious diet.
You have a desk job and you are physically less active.
You should be done with your dinner no later than 8 pm. No need to change what you eat, but yes, do change the quantity. Reduce the portion of carbs like rice, pasta or bread by 75% and replace it with vegetables, chicken breast, turkey or fish. If you badly need red meat, feeding on them once or twice a week is not a problem.
Sleep early and wake up early in the morning
Sleeping late is perhaps the worst habit one can have. When you are awake late at night, your body releases a hormone called cortisol which is responsible for many health problems like high blood pressure, hypertension etc. Sleeping late means, you call for more bad skin, dark circles and obesity.
Yes, sometimes due to work and other mundane stuffs, we do get late but if you try and make this small change, eventually you will place yourself in a win-win situation. Remember, here, you are opting for a better body, giving yourself an opportunity and as the saying goes “opportunities are like sunrises” so don’t miss that sunrise! Wake up… wake up and go for a walk to start your day right.
Munching can be fun with healthier choices as well
You probably have had a bad day, fatigued and starved; all you want is to throw up in your comfy couch and a bag of chips or fried delicacies. Stop! This is where all those extra calories come from. Instead try to snack on nuts, protein bars, Greek yogurt, fruits… the options are plenty!
Don’t let Carbs be your best friend
I know carbohydrates are a big time stress buster. It is perhaps the best reward food that anyone easily falls for. But what is alarming is the increasing rate of ‘obese carbohydrate craver’ and I am sure you would not like to be the one. So the question is “Can’t I eat cabs at all”? Off course you can indulge yourself into complex carbs like green vegetables, wholegrain foods etc instead of simple or processed ones. Unlike simple carbs which instantly converts to glucose, complex carbs break down at a much slower rate and thereby maintains a steady flow of energy to your body. They are rich in fiber and also reduces the level of bad cholesterol (LDL). Hence try to eat more complex carbs like Oats, Yogurt, Kidney beans, Brown rice, Broccoli, Spinach, and Grapefruits etc.
Drink plenty of water
‘Water is life’… yes it absolutely is! However, we tend to drink lot of other drinks the whole day but not water. Water has zero calories and so many health benefits like it boosts metabolism, flushes out toxins, boosts the immune system etc. If your goal is to lose weight, have a healthy looking skin and a good health; then you must drink at least 8 glasses of water a day… the more the better.
Avoid those canned Beverages
Yes, when you are thirsty and tired, you do crave for that bottled drink which gives you immense satisfaction. But have you ever thought how does that 300ml drink satisfy your cravings? The truth is these pre-packed bottles are loaded with sugar which instantly raises your sugar level and thus boosts your calorie intake. However, if you think wisely all you needed was a glass of water and not these empty calories which just added on to your carbs intake for the day with no nutrition added.
Skipping meal is not an option
If you think that by not eating a meal you will be able to reach your goal… then my friend you are wrong. Losing on your scale has to be done in a healthy manner and not by starving yourself. Skipping meal means lowering your metabolism and thereby helping your body to gain fat. On the contrary the idea is to control your portions and eating healthy.
You must have a healthy and nutritious diet
Your diet is like your bank account and hence good food choices are like good investments! So next time you plate yourself, ensure that you have incorporated 40% vegetables, 30% protein,15% healthy fat and 15% complex carbs. Your diet should be simple and real food. Remember, the key to a good body is 80% good eating habit and 20% exercise.
Be more active
Try to give yourself that extra push needed to achieve your desirable waistline. Yes, it is tiring to hit the gym after day’s work and sometimes time is a constrain too. However an hour of walk or run will work wonders for you. You might not get involved into hard core weight training but can always engage into some other forms of exercises like swimming or a sport of your choice. All you need is to burn out those extra calories of the day that your body doesn’t need.
All being said, I do agree that in todays’ fast pace life, it is difficult to follow these little dos and don’ts. All you need is a proper guidance from someone who is thinking on your behalf and guiding you through your journey. StringsSG brings you closer to that guidance… that fitness professional who would understand your goals, your lifestyle and accordingly plan a well fitted workout and the best diet for you.
All you need is to:
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