Raye Fitness

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
动作质量是决定训练效果的关键🔑

𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
✔️Customized nutrition advice and learn tips to maintain a sustainable diet
✔️ Lifestyle analysis/tailored workout plan of how to achieve your fitness goals
✔️Programs that specialised in:
1. Fat Loss
2. Muscle Building
3. Strength & Conditioning
4. Overall Health & Fitness
5. Performance (Fitness related, Sports Related, Overall Body Function)

📍Training location：🇸🇬Jurong West Gym/West area condo
📩DM for coaching enquiry

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
𝖡𝖺𝗋𝖻𝖾𝗅𝗅 𝖱𝖣𝖫 - Gradually increasing weight and focusing on proper form🏋🏻‍♀️

Results proven training guide towards your fitness goals：
🔗Customized workout program
🔗Tailored diet mealplan and nutrition advised
🔗Muscle hypertrophy/booty program
🔗Achieving sustainable weight loss through lifestyle changes involves creating habits that are maintainable long-term

📍Training location：🇸🇬Jurong West Gym/West area condo
📩DM for coaching enquiry

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
Improvement of push up form








📍Training location：🇸🇬Jurong West Gym/Door to door condo
📩DM for coaching enquiry

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬

From virtual📱to 1-1 coaching🏋🏻‍♀️
Adapt and grow stronger over time

Results proven training guide towards your fitness goals.

✔️Customized nutrition advice and learn tips to maintain a sustainable diet
✔️ Lifestyle analysis/tailored workout plan of how to achieve your fitness goals
✔️Programs that specialised in:
1. Fat Loss
2. Muscle Building
3. Strength & Conditioning
4. Overall Health & Fitness
5. Performance (Fitness related, Sports Related, Overall Body Function)

📍Training location：🇸🇬Jurong West Gym/West area condo
📩DM for coaching enquiry

𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠








📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

✔️Customized nutrition advice and learn tips to maintain a sustainable diet
✔️ Lifestyle analysis/tailored workout plan of how to achieve your fitness goals
✔️Programs that specialised in:
1. Fat Loss （Lifestyles coaching）
2. Muscle Building（Competition prep/Booty class）
3. Strength & Conditioning
4. Overall Health & Fitness
5. Performance (Fitness related, Sports Related, Overall Body Function)

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬

𝐵𝑒𝑛𝑐ℎ 𝑎𝑠𝑠𝑖𝑠𝑡𝑒𝑑 𝑑𝑏 𝑟𝑜𝑤 𝑣𝑠 𝑆𝑀 𝑏𝑒𝑛𝑑 𝑜𝑣𝑒𝑟 𝑟𝑜𝑤
• More target to back muscle
• Improved grip strength, core and shoulder stability









📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬

𝑈𝑛𝑖𝑙𝑎𝑡𝑒𝑟𝑎𝑙 𝑇𝑟𝑎𝑖𝑛𝑖𝑛𝑔
Always start with light/bodyweight before adding weight.

Increase the difficulty of unilateral exercises by adding weight, changing the range of motion, or altering the tempo.

🍑练臀没有捷径
单腿组孤立训练能够更好的针对臀部肌群
提高平衡和稳定性🏋🏻‍♀️

📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠

📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

✔️Customized nutrition advice and learn tips to maintain a sustainable diet
✔️ Lifestyle analysis/tailored workout plan of how to achieve your fitness goals
✔️Programs that specialised in:
1. Fat Loss
2. Muscle Building
3. Strength & Conditioning
4. Overall Health & Fitness
5. Performance (Fitness related, Sports Related, Overall Body Function)

▪️饮食指导 （❌无需节食挨饿/❌代餐）
（包括热量计算/营养素比例/训练前后饮食）
▪️训练指导
正确发力/训练姿势/客制化训练
▪️雕塑体态
（依据个人训练目标）制定训练计划💯
▪️课程包括动态激活/训练/练后拉伸
▪️包含个人训练课表 （安排自主训练）
▪️1-1 / 1-2 （双人团课/最多三人小团课）
▪️备赛训练/Posing造型👠训练（两面展示/四面展示）

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
Push up progression
Kneeling push up➡️Incline push up



Focus on form, consistency, and progress😉
Each push-up takes you closer to your goals. Strength is built by overcoming challenges and pushing past limits🔥

📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬

𝑃𝑟𝑜𝑔𝑟𝑒𝑠𝑠𝑖𝑣𝑒 𝑂𝑣𝑒𝑟𝑙𝑜𝑎𝑑

By systematically implementing progressive overload principles into training program, can effectively stimulate muscle growth, strength gains, and performance improvements over time.

However, it's important to progress gradually, listen to your body, and prioritize proper form and technique to minimize the risk of injury and optimize results.









📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬

𝘉𝘖𝘋𝘠𝘞𝘌𝘐𝘎𝘏𝘛 𝘚𝘘𝘜𝘈𝘛 𝘐𝘔𝘗𝘙𝘖𝘝𝘌𝘔𝘌𝘕𝘛
These variations can help reinforce proper squat mechanics and reduce the risk of engaging the lower back excessively, reduce the sensation of squats primarily in quads.

We are trying 3 variations of bodyweight squats to become more comfortable with the movement pattern and gradually increase strength while improving squat form without the support of a machine👏

正确的髋膝踝联动意味着这三个关节在深蹲过程中协调运动🏋🏻‍♀️

深蹲必须确保身体姿势正确｜协调和稳定性良好｜减少下背压力｜减少受伤风险










📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
𝘍𝘳𝘰𝘮 𝘓𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 𝘊𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘵𝘰 𝘊𝘰𝘮𝘱𝘦𝘵𝘪𝘵𝘪𝘰𝘯 𝘗𝘳𝘦𝘱

Charmaine's journey is a power of perseverance and adaptability in achieving fitness goals, especially during challenging times like the MCO lockdown periods.

Our collaboration began during the MCO lockdown in 2022, where we initially worked together through online coaching sessions and self-training practice plans. As the MCO restrictions eased, we transitioned to 1-1 in-person coaching sessions, allowing for more hands-on guidance and feedback. This shift enabled us to further optimize Charmaine's training regimen, focusing on building strength, flexibility, and mobility, which are crucial aspects for prepping in bikini competitions. We concentrated on sculpting her physique, particularly emphasizing glute gains, while simultaneously reducing body fat percentage to enhance muscle definition.

In addition to physical preparation, we also dedicated time to practice posing techniques, ensuring Charmaine would confidently showcase her hard-earned physique on stage. Mindset conditioning was equally prioritized, as we worked on instilling confidence, focus, and resilience to overcome any challenges that arose during her competition prep.

Throughout Charmaine's journey, flexibility and adaptability were key. We adjusted workout plans to accommodate changes in her work-life balance settings, ensuring that her prep remained realistic and sustainable amidst the demands of her daily life.

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
Improvement of push up
Kneeling push up ➡️ Push up wraist position

Start with standing push up against the wall until push up wraist position, build up
upper body strength and improved push up technique🤜🤛










📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

✔️Customized nutrition advice and learn tips to maintain a sustainable diet
✔️ Lifestyle analysis/tailored workout plan of how to achieve your fitness goals
✔️Programs that specialised in:
1. Fat Loss
2. Muscle Building
3. Strength & Conditioning
4. Overall Health & Fitness
5. Performance (Fitness related, Sports Related, Overall Body Function)

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
Improvement of RDL







📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐎𝐯𝐞𝐫𝐥𝐨𝐚𝐝

📍Training location：🇸🇬J. West Gym
📩DM for coaching enquiry

✔️Customized nutrition advice and learn tips to maintain a sustainable diet
✔️ Lifestyle analysis/tailored workout plan of how to achieve your fitness goals
✔️Programs that specialised in:
1. Fat Loss
2. Muscle Building
3. Strength & Conditioning
4. Overall Health & Fitness
5. Performance (Fitness related, Sports Related, Overall Body Function)

𝐂𝐥𝐢𝐞𝐧𝐭 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
Back training - Pull day









📍Training location：🇸🇬J. West Area Gym
📩DM for coaching enquiry

✔️Customized nutrition advice and learn tips to maintain a sustainable diet
✔️ Lifestyle analysis/tailored workout plan of how to achieve your fitness goals
✔️Programs that specialised in:
1. Fat Loss
2. Muscle Building
3. Strength & Conditioning
4. Overall Health & Fitness
5. Performance (Fitness related, Sports Related, Overall Body Function)

▪️饮食指导 （❌无需节食挨饿/🚫代餐）
包括热量计算/营养素比例/训练前后饮食
▪️训练指导
正确发力/训练姿势/客制化训练
▪️雕塑体态
（依据个人训练目标）制定训练计划💯
▪️课程包括动态激活/训练/练后拉伸
▪️包含个人训练课表 （安排自主训练）
▪️1-1 / 1-2 （双人团课/最多三人小团课）
▪️Posing造型👠训练（两面展示/四面展示）

Client result💯
Compound movements helps develop everything from balance and flexibility to overall strength.

Mobility affects how each person’s hip, knee, and ankle joints fold and how the hip joint articulates during squatting.

Tips to improve squat technique：
1. Start with bodyweight squat
2. Bare foot/ or wear proper shoe when perform squat
3. Proper foot placing
4. Improved core
5. Strength back
6. Dynamic warm up activate glute