Tuesday, May 31, 2011
WOD INSPIRATION: Annie, are you okay?
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
Thursday, May 26, 2011
WODs!!
Hi all!
Most of us are on a time crunch. Well, my "Workout of the Day"s are short, intense and increases your cardio and strength levels! Intense cardio and resistance training are the two KEYS to maintaining and stimulating muscle growth WHILE TORCHING FAT. Isn't it great? We're cutting the time of steady pace cardio in HALF and doing strength training at the same time.
However, for WODs to work, you need to do WODs at least 5 times a week. If you are an absolute beginner, start at 4 times a week.
I promise to keep all my WODs below 20 minutes.
Today's WOD is
10 Jump burpess
20 crunches
20 Reptile push ups
20 Leg lifts
Repeat this circuit 5 times
My Timing: 15 mins 45s
Have fun and good luck!
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
Most of us are on a time crunch. Well, my "Workout of the Day"s are short, intense and increases your cardio and strength levels! Intense cardio and resistance training are the two KEYS to maintaining and stimulating muscle growth WHILE TORCHING FAT. Isn't it great? We're cutting the time of steady pace cardio in HALF and doing strength training at the same time.
However, for WODs to work, you need to do WODs at least 5 times a week. If you are an absolute beginner, start at 4 times a week.
I promise to keep all my WODs below 20 minutes.
Today's WOD is
10 Jump burpess
20 crunches
20 Reptile push ups
20 Leg lifts
Repeat this circuit 5 times
My Timing: 15 mins 45s
Have fun and good luck!
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
Monday, May 23, 2011
WOD- Workout of the day
I enjoy switching up my training routines until I feel very bored or I don't see much results. For the time being, I'm doing WODs- "workout of the day"s.
I LOVE THEM.
It's a daily exercise routine that are:
1. Intense
2. Of moderate resistance
3. Fast
I LOVE THEM.
It's a daily exercise routine that are:
1. Intense
2. Of moderate resistance
3. Fast
Friday, May 20, 2011
Missed workouts.
Life likes to throw us curve balls. Even when we plan our day around work outs, there are just some things we cannot forsake. E.g. family issues, meetings running into each other, travelling takes longer than expected, physical issues
Thus, on days where you cannot train, you can always improvise short bursts of exercises to do at various intervals. This is what I like to call the One Hundred.
Choose any body weight exercise. Do 100 reps of it. You can break it down to 10 reps each times. Or 100 all at once!
Due to my menstruation and it flows rather heavily, I will skip my workout but replace it with a 100. Today was supposed to be abs and bis for me, but I did 100 squats to replace it. It didn't really affect my menstrual flow and at least I got some exercise in!
Try it!
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
Thus, on days where you cannot train, you can always improvise short bursts of exercises to do at various intervals. This is what I like to call the One Hundred.
Choose any body weight exercise. Do 100 reps of it. You can break it down to 10 reps each times. Or 100 all at once!
Due to my menstruation and it flows rather heavily, I will skip my workout but replace it with a 100. Today was supposed to be abs and bis for me, but I did 100 squats to replace it. It didn't really affect my menstrual flow and at least I got some exercise in!
Try it!
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
Monday, May 16, 2011
Time savers
10 things you can do throughout the day to give yourself a metabolism boost! Great for those who do not have time to work out or are simply too tired at the end of the working day to do a 15 minute workout.
Wednesday, May 11, 2011
Megan Fox Workout
Megan Fox. We may love or hate her, but we cannot deny that her body was worked out well for her Transformers stint.
To tone up quick and get her body tone, there are 3 things you need to do:
1. Timed Resistance Training
2. HIIT- High Intensity Interval Training
3. Eat natural and well! Good nutrition = good fuel for the body to recover
To tone up quick and get her body tone, there are 3 things you need to do:
1. Timed Resistance Training
2. HIIT- High Intensity Interval Training
3. Eat natural and well! Good nutrition = good fuel for the body to recover
Tuesday, May 10, 2011
Hot in Singapore!
Hello!
I know these few days have been SWELTERING in our sunny Singapore! 35 degrees celsius! Yikes! As a free lance tutor, I've been braving the heat all the day during our days of the constant heatwave.
Here's how I kept illness at bay, while braving stress and the elements of nature:
1. Drinking LOADS of water
2. Taking more "cooling" food and drinks
3. Load up on vegetables and fruit
4. I stopped taking whey and just relied on milk, eggs, nuts etc as protein sources.
5. Exercise- Builds up your immune system
Do click on this link to help my campaign!
http://www.churpchurp.com/inperfectform/share/singtel-xperiaplay2
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
I know these few days have been SWELTERING in our sunny Singapore! 35 degrees celsius! Yikes! As a free lance tutor, I've been braving the heat all the day during our days of the constant heatwave.
Here's how I kept illness at bay, while braving stress and the elements of nature:
1. Drinking LOADS of water
2. Taking more "cooling" food and drinks
3. Load up on vegetables and fruit
4. I stopped taking whey and just relied on milk, eggs, nuts etc as protein sources.
5. Exercise- Builds up your immune system
 |
| I chose the one with pearl powder as it's the least sweet of all choices. I like it bitter haha. |
Feel free to contribute more ways of how you guys/gals braved the heat and kept yourselves cool and healthy!
Do click on this link to help my campaign!
http://www.churpchurp.com/inperfectform/share/singtel-xperiaplay2
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
Friday, May 6, 2011
Dumb bell Circuit Workout
Click here for a super low equipment workout brought to you by bikini model, Jessica Lawrence. She is an IFBB bikini pro and an amateur boxer. Check it out as she designs a workout for her mom and working moms as most of them have said they only have dumb bells at home. Grab something rather heavy to use as weight and let's go!
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
 |
| Jess Lawrence |
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
Wednesday, May 4, 2011
10 Big Mistakes Women Make When Trying To Lose Weight
1. They skip meals
Skipping meals equals to a slower metabolism. The moment you go hungry, you're putting your body into "starvation mode". This causes your body to start storing as much as possible. Guess what has infinite amount of storage in the body? You guessed it! Fat. Eat small, healthy and frequent meals, 5 times a day.
2. They order a salad
There is nothing wrong with eating a salad, unless you don't eat enough protein! Vegetables and fruit are not zero calorie foods. They are made up of water, fibre AND carbohydrates. Where's the protein?? Protein is necessary for muscle growth and essential amino acids.
Skipping meals equals to a slower metabolism. The moment you go hungry, you're putting your body into "starvation mode". This causes your body to start storing as much as possible. Guess what has infinite amount of storage in the body? You guessed it! Fat. Eat small, healthy and frequent meals, 5 times a day.
2. They order a salad
There is nothing wrong with eating a salad, unless you don't eat enough protein! Vegetables and fruit are not zero calorie foods. They are made up of water, fibre AND carbohydrates. Where's the protein?? Protein is necessary for muscle growth and essential amino acids.
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