Strong is the new sexy. That’s what I think, anyway. It’s become a lot more common and popular (for females especially) to lift weights in the gym and build strength – which I f*cking love because that’s what I’m all about. I’m here for the strong women who want to get strong AF and be able to carry all their groceries in one trip from their car to the door. As women, we wouldn’t build as much muscle as men and wouldn’t look anything like Arnold Schwarzenegger, but a girl can dream, right? We’re women and it’s a lot harder to build muscle. If you want to get stronger and build lean mu ..read more

We want results and we want them NOW. We live in a world of instant gratification: feeling hungry? No worries, jump on Uber Eats and get food delivered right to your door in 30 minutes. So naturally, when it comes to exercise, the golden question is how long does it take to see results? I wish I could tell you an exact number, but I can’t because everyone is different and everyone’s body responds differently to exercise. The main thing is to keep moving your body by doing regular physical activity. According to the Physical Activity and Exercise Guidelines, adults should be active most day ..read more

If I could go back in time, there would be so many things I would tell my younger self: “you can wear that dress more than once because no one f*cking cares” or “keep those flares because they will make a comeback”. I’m starting to sound a bit old now, aren’t I? Luckily I’ve got good Asian genes. There’s a ton of misinformation available online about how you should train, what you should do, how many sets and reps to do, what exercises are ‘optimal’ for you, what you should eat, when you should eat, what supplements you should take, blah blah. Social media has made SO MUCH information avail ..read more

It can be intimidating if you’re new to the gym or haven’t lifted weights before. Just thinking about all the equipment, the iron cages, the sweating and the grunting at once, it’s enough to make anyone want to walk right back out the door. But we’ve all been there before. I’ve been there before, so I will tell you the five things that I found helped me gain my confidence in lifting weights and to get where I am now. 1. Get a coach or a personal trainer This was one of the first things I did when I signed up for my very first gym and I can’t tell you how much it helped me learn how to use ..read more

Working out 6-7 days a week is not sustainable, especially if you work full-time and want to have a social life on the weekends. Even a personal trainer, I struggle to work out 5 days a week. After years of training, I’ve found my sweet spot of training 4 days a week to hit my performance goals, but for the general population and what I see with my clients, 3 days a week is enough to get you the results you want: whether it’s to lose weight, to build muscle or to get stronger.  So here are five tips on how you can get stronger without compromising your lifestyle.  1. Eat in a surp ..read more

We’ve all had times in our lives when we’re motivated to go to the gym and exercise because we want to lose weight, get strong, etc. You go 3-4 times a week for the next month or two, but then you start to lose motivation. It gets harder to get out of bed in the mornings to go to the gym, or you’re ‘too tired’ to go after work in the evenings. So you stop going to the gym altogether but your membership is still there and you’re paying for it weekly. Sound familiar? I’ve been there and it happens more often than you think.  Here are 5 tips to help you stay consistent with exercise. 1. B ..read more

If you’ve never written an exercise program before, you’ve probably got 100 questions about how to structure it, let alone where to start right? Let’s start with the most important question. Why do we need to follow a structured exercise program? You’ve probably seen all over social media that there’s a plethora of different exercises, and you’ve probably saved a few of those workouts to do when you go to the gym. I know I’ve done that! But do you keep on doing them each week for the next 4-6 weeks or do you move on to new exercises in each session? It’s best to follow a structured exerci ..read more

There’s a common myth that you lose more weight doing cardio because you’re sweating buckets while running on the treadmill. But is it true that it burns more calories than resistance training Let’s start with how to lose weight: you need to be in a calorie deficit (more on the blog here). A calorie deficit is created when you burn more calories than what you eat in a day which leads to a negative energy balance (remember – food is energy!). And to increase your calorie deficit, you can increase your physical activity which can be done with cardio, strength training, walking, etc. So which ..read more

A common question I ask every client after each exercise and at the end of each session is: How hard was that exercise or session out of 10? It’s a completely subjective question right? But that’s the point of using Rating of Perceived Exertion (RPE). When I ask this question, I ask each client to rate their effort or how hard they worked doing an exercise on a numerical scale from 1 to 10 (where 1 = very light and 10 = maximum effort). This is what we call the Rating of Perceived Exertion (RPE) using the modified category-ratio scale from 0-10 (CR10). Resistance training and RPE Rating h ..read more

Have you stopped working out because: You got injured and rather than working around it, you just stopped completely? You took a break from training and now you can’t seem to get back into it? We’re in lockdown and hell, gyms are closed so why the f*ck not? Let’s face it, we’re all human and life happens. It gets in the way and then we fall off the training bandwagon. The important thing is that we take small actions every day to move our bodies and stay physically active. Why? Apart from the usual health benefits, when you stop exercising for an extended period of time, you can lose the e ..read more