I'm Your Wellness Coach AK
I am reaching out to those who are looking into weight loss, weight gain or simply weight maintenance.
Using my experience as a Group Exercise Instructor and Wellness Coach, I hope to help you to see a good transformation in yourself.
11/01/2021
Rest is also part of recovery
Remind yourself that rest is part of the process. Take at least one full day off each week for best recovery results. https://bit.ly/38wOFSE
04/01/2021
Yes indeed... Nuts are a good source of protein. I always like to munch it as my light snack, in between meals and before my workout.
https://cnalifestyle.channelnewsasia.com/dining/nuts-almonds-walnuts-peanuts-13673626?utm_source=dlvr.it&utm_medium=twitter&s=04
Everyone eats almonds, walnuts, peanuts – why do we know so little about nuts? The next time you’re at a party and absentmindedly grabbing a handful from a bowl, know that there’s a rich history behind these nuts, legumes and seeds. (Yes, they're not all nuts.)
Have you taken your healthy breakfast?
https://m.facebook.com/story.php?story_fbid=246536206995962&id=1635383576712585
29/12/2020
Is this also how you "comfort" yourself? 🤣🤣🤣
80%Nutrition
20%Fitness
I did my latest body composition check on 26 December 2020. Just wanna do a quick sharing with everyone...
Body Weight 55.5kg
Body Fat 10.3%
VFA 5.0
Resting Metabolism 1412 kcal
Body Age 29 years
Skeletal Muscle 35.7%
No special dieting or whatsoever, cos I don't believe in such stuff (and I feel it's not sustainable in the long run). Know your balanced meal plate (with balanced nutrition), cultivate good lifestyle habits and customize your exercise routine (which best suits you). It's just that simple!
Stay healthy and happy! 😊😊😊
16/11/2020
Carbs + Protein are essential fuel sources to provide energy for the body. This is important, especially if you have an active lifestyle (like me who exercises daily).
Carbs provides good energy source to the body, while protein helps to recover the body muscles and can also build more lean muscles.
16/11/2020
Do you ❤️ avocado?
27/10/2020
Totally agree... It's always about having the balance of 80% Nutrition 20% Fitness!
When losing fat, the goal is to eat in a way that allows you to train hard, preserve muscle mass, and achieve an energy deficit.
takes a look at a recent study of women who combined a keto or traditional diet with strength training.
See what they found: https://bit.ly/PGKetoTraining
19/10/2020
This is my routine for my workout... What about you?
Hydration and protein are key to repairing muscles after an exercise. How do you re-fuel yourself, post-workout?
19/10/2020
There are many ways one can transform themselves to look good and in a healthy way.
Never resort to quick fix solution(s), even though one can see amazing results in a shorter time.
Treasure and take care of your body and life.
https://www.straitstimes.com/asia/se-asia/bride-to-be-23-dies-after-botched-liposuction-at-malaysia-beauty-salon?utm_campaign=STFB&utm_medium=Social&utm_source=Facebook
Bride-to-be dies after botched liposuction at Malaysian beauty salon Ms Coco Siew had been preparing for her wedding and wanted to look her best.. Read more at straitstimes.com.
13/10/2020
80% Nutrition | 20% Fitness
Good diet should be complemented by adequate exercise and vice versa. Given the 2 to choose from, I believe most would choose exercise to be the more effective option. It can be true (to a certain extent), however with a good diet (with good nutrition), the results are not sustainable in the longer run.
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2536/Why-Can-t-I-Lose-Weight-Despite-Exercising.aspx
10/10/2020
More is not always better...especially when it comes to exercising.
Quality over quantity, coupled with good nutrition, rest and recovery. That's ideally how the body can benefit more and become better.
https://www.shape.com/fitness/tips/how-much-exercise-is-too-much-over-training?utm_campaign=shape_shapemagazine&utm_medium=social&utm_source=facebook.com&utm_term=5f80b4b1f8466d000122a0bb
How Much Exercise Is Too Much? Experts share what you need to know about over-exercising and overtraining syndrome. Here are the common recommendations for how much exercise to do and how to know when you're exercising too much.
My fuel depot for my daily class... It keeps me well hydrated and sustaining my energy level!
Good sports nutrition provides the necessary fuel for the body and achieving optimal results.
These readings were taken recently on 13 September 2020.
Total body Fat % = 10.3
Visceral Fat = 5.0
Body Age = 28
I took my very first body composition analysis (about 3 years ago), when I first started on my nutrition journey. And you know what, these readings hasn't changed much 😊😊😊
For those who understand about body composition, I'm sure you know that I'm currently at an average level (means at a healthier range). The fact that I'm able to maintain my readings over the past 3 years, it also means that I've cultivated a good lifestyle habits (or routine).
Having a good wellness lifestyle is not just for short term results, it's more for the long term benefits (for healthier aging).
A short sharing on how I normally track myself on my own overall body status. Using the results, I would then review against my daily activities(and habits).
That's what I do for myself and how I would also help those who are under my coaching program.
12/09/2020
It arrived today! 😍😍😍
Keeping a regular check on your body composition, understand how each indicator works and learn to cultivate the good habits.
This is how I started on my journey, learning how good nutrition benefits the body more (along with keeping to my regular workout routine).
If you would to find out more on your body composition (or maybe to understand more on general wellness), let me know and I'm glad to help.
10/09/2020
It's important to opt for quality hydration
Replenishing your body with electrolytes after a tough workout can enhance hydration.
Having good inner nutrition keeps the body HEALTHIER , while having good outer nutrition keeps the individual HAPPIER! 😊😊😊
06/08/2020
Do you do this exercise set too? 💪🏻💪🏻💪🏻
Pullovers engage your chest, lats, core and triceps. Add them to your upper-body day ✅
OK... I'm definitely sharing this! 👍🏻👍🏻👍🏻
This award winning product is really amazing!
I've tried it on myself, during those times whereby I'm experiencing body fatigue and muscle soreness (from teaching too many workout classes). It repairs the body overnight (when you are sleeping), you feel recharged and refreshed after waking up the next morning!
21/07/2020
Choosing good nutrition for the body can be really simple and convenient... 😊😊😊
Formula 1 Nutritional Shake Mix is a Healthy Meal on the Go Herbalife’s #1 selling product, Formula 1 Nutritional Shake Mix, is a great product for people who want convenient, healthy nutrition
21/07/2020
Yes yes... Gonna try out this new flavour! 😍😍😍
Go Bananas! Herbalife Nutrition Formula 1 Nutritional Shake Mix is now available in a seasonal flavour of Banana Caramel!
20/07/2020
The importance of post workout nutrition...
Being able to recover quickly is what sets the most successful trainees and athletes apart from those with meager gains and middling success.
What you consume after training has the power to maximize protein synthesis, reduce muscle damage, restore energy sources, impact fat burning and calorie expenditure, and clear cortisol.
https://bit.ly/3PWONutrition
If CR7 also endorses this brand of good nutrition, you know that it's of good quality. I've also benefited myself from having this good nutrition (over this couple of years), thank you Herbalife!
19/07/2020
To witness a good transformation for yourself, one must be consistent in cultivating good daily habits.
Need some help in cultivating those good habits?
bit.ly/IamCoachAK
19/07/2020
A typical generally human behaviour, we are always eager to see immediate results (after making a change). Change takes time and good change may take even longer time, it's definitely worth the wait.
bit.ly/IamCoachAK
19/07/2020
Keeping to the same routine may lead to complacency (and at times reaching a plateau).
Cultivate better habits to achieve better results for yourself... 💪🏻💪🏻💪🏻
bit.ly/IamCoachAK
Carbs are an important source of energy and fuel for the body... And not all carbs are unhealthy, make sure you choose the appropriate one.
15/07/2020
Love yourself. Take good care of your body.
Live healthier and stay happier!
bit.ly/IamCoachAK
Good form and technique is always required for every exercise move... 💪🏻💪🏻💪🏻
https://www.facebook.com/1635383576712585/posts/2569755423275391/?d=null&vh=e
15/07/2020
I feel blessed to be able to include good nutrition and fitness in my daily lifestyle. Cultivating good lifestyle habits also help lots in keeping the body stronger and healthier.
bit.ly/IamCoachAK
13/07/2020
Do you know that most people do not hydrate adequately on a day-to-day basis?
And do you know that good hydration habits for workout and exercising is even more important for the body?
bit.ly/IamCoachAK
13/07/2020
For those on weight loss "program", one easily eliminate carbs from their diet equation, however is this necessarily true?
Do you know the importance of carbs to the body, as a source of energy and fuel?
bit.ly/IamCoachAK
13/07/2020
I'm 40 years old but my body age shows 28...so what does this mean?
bit.ly/IamCoachAK
13/07/2020
Fats are essentially important in keeping our body functioning well. Choose the good fats, avoid the bad ones.
bit.ly/IamCoachAK
13/07/2020
Lack clear goals, constant procrastination, lack of inspiration in the actions...all these are contributing factors which leads to the lack of motivation to make things happen for yourself.
bit.ly/IamCoachAK
https://m.youtube.com/watch?v=rqqzxMPqGHo&feature=youtu.be
TRITHLON LIFE - Knowing is NOT ENOUGH we must Apply / Willing is Not enough- We must Do I want share this motivational speech video to all friends who love triathlon as like swim bike run ... since you was young ,keep to love our life . TAKE ACT...
10/07/2020
Protein is an important source of fuel and energy for the body 💪🏻💪🏻💪🏻
It's always common to have friends who can literally skip their meals (in order to lose weight), being the misconception that calories deficit means eat less and lesser 🙄🙄🙄
bit.ly/IamCoachAK
https://www.facebook.com/1635383576712585/posts/2564955073755426/?d=null&vh=e
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