After passing the Certified Fitness Instructor course, I continue the course for Personal Trainer in Practice (PTP). You can consider the PTP as level 2 your fitness certification. I would like to thank you Fitness Innovation Malaysia (FITM) for organising such course. I would like to add value to you by sharing my three key learning from the course. Let’s go!Read Full Article
It is the season of the new year for the year 2019. Every single year, I learn about myself more and more because of what life had offered me. It was indeed a blessing with all the achievements and learnings I gained throughout the year 2018. I have shared my learning before for the year 2016 and 2017. Feel free to have a read and share it with your friend and family.
Now, I am going to share my top 5 key learnings in the year 2018;
Learning 1: There is no more you and I, but there is “us”.
The year 2018 is the mark of 1st wedding anniversary with my beautiful wife, Patrissa. One thing I learn in married life, there is no more you and I. There is only us. How did we do it? We overly communicate our happiness and also our sadness to each other. It can be something tiny to something huge because it will build trust for each other.
It is almost the end of the year 2018. It is best to reflect what did you achieve this year and think of a new goal for the year 2019! Do you know the number one goal or resolution every year is to “Improve my Health”? You may want to lose weight, go to the gym more often, and eat healthier. More and more people realise the importance of being healthy. The young and old people alike are now focused on health and fitness more than ever before!
If getting fit is going to be your New Year’s goal for 2019, GREAT!! You should start now! Write it down on paper and focus on your fitness goal. You can find out more on goal setting here. It is about discipline and consistency every single day. However, there are myths about fitness out there. Especially, when we have access to the internet anytime and anywhere with no filter. Therefore, it’s important to know the truth from a reliable source. I am going to share the top three myth and the truth!Read Full Article
What is the Barbell Complex?
There are very similar to circuit workout. But it is done with barbell exercise. It is the workout that combines 4 to 6 exercises back-to-back for 5 to 10 reps without taking rest in between the exercises. Of course, this is depending on your fitness level. You will not leave the barbell from your hand until all the exercises are done. You rest for 1-3 minutes and do them again for a number of sets. Hence, the name Barbell Complex!
What are the benefits of the Barbell Complex?
I started Powerlifting at the age of 21 and I was a late bloomer in the fitness arena. That period of time, I do not have a proper coach to guide this journey. A close friend of my, David Liaw was the person who introduces me to powerlifting. My source of learning was from Coach David, Uncle Google, and Sir. Youtube. I literally do not know anything about Powerlifting that I even Squat on the Smith Machine most of the time. It was indeed a bad option to stick to Smith Machine almost every workout. I had the assumption that it was just the same as free weight squat. I learn from my mistake and move forward.
I shared the great experiences and my toughest obstacles from the Spartan Race Sprint. You can read more at the following link;
- 3 Great Experiences from the Spartan Race Sprint.
- 3 Toughest Obstacles from the Spartan Race Sprint.
I would love to share my top three favourite Spartan Race Obstacle during the Spartan Race Sprint, Malaysia. I will include what did I do to train to prepare myself to conquer the obstacles.
16 April 2018 was my first Spartan Race of the Year 2018. It was held in Semenyih, Selangor. It was about 10km runs and 25 obstacles. I failed two obstacles. The famous spear throw also known as the burpee maker and the Monkey Bar 2.0. That is a total of 60 burpees. I finish with the duration of 1hr 52 mins.
My fitness goal is to build the strength of Powerlifter because I want to be competitive. However, I have a day job as an engineer working in an Oil and Gas Industry and I am married to a beautiful wife. Believe me, as we grow up, time is the greatest asset!
What can I do to manage my work, marriage, and my side-hustle? I need to train smart and to do that I based my training program on my 10 commandments of fitness training. I hope these commandments will help you to achieve your fitness goal and bring your fitness journey to the next level.
I was preparing for my first Powerlifting Meet
1. You shall train with purpose.
Firstly, please start with a purpose before you perform any form of training. What is your purpose of training? That is the first thing that needs to come into your mind right before you step into the gym or even in the field. What is your purpose of training? Do you want to build a stronger squat? Do you want to build a stronger deadlift? Do you want to run faster? Do you want to jump higher? Do you want to fix your movement?
Your purpose will give you the drive to train more. With a purpose in mind, no obstacles will stop you from training.