Personal Trainer - Masidayu Abdul Aziz

🦴 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐭𝐡𝐞𝐦 𝐛𝐨𝐧𝐞𝐬 𝐥𝐚𝐝𝐢𝐞𝐬 🦴⁣
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🧬 As we go through life, we generally think about fat loss, pregnancy, pelvic floor, muscle strength but how often do you think about your bones? ⁣
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👩 Women are more at risk of developing osteoporosis than men due to the changes of hormones happening during menopause. ⁣
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❣️ However, it is never too late to start working on them. Focus on the present and the future instead the past! ⁣
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🐟 Not only does exercising help with your bones, an increase in protein, vitamin C and D can naturally help with bone health. ⁣
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Just posting smiley and happy vibes on the gram 💛

5️⃣ ways to help with your muscle soreness ❗️⁣⁣
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🔹 ⁣⁣Being sore is common especially if you just started exercising, increasing intensity or trying something new. ⁣
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🔸 It can come as early as 12 hours after exercising or 48-72 hours later. This just means that your muscles are responding to the new program/intensity. ⁣
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🔹 To help with the soreness, there are few ways to help to relief some stiffness. ⁣
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🔸 However, if soreness lasts longer than a week, you might want to see a doctor or have it checked out. ⁣

💜𝐇𝐚𝐩𝐩𝐲 𝐈𝐧𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝗪𝐨𝐦𝐞𝐧𝐬 𝐃𝐚𝐲💜⁣
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This to all the women I’ve met, became friends and my clients who I train/trained. I’m so grateful that we crossed paths. You ladies have taught me so much and I’m still learning from you everyday. ⁣
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You’ve made me feel confident and helped me feel like bad ass 😂 From being a mum, running a business or just being AMAZING, you guys deserve everything in the world and I have so much respect you ladies! You be killing all day, everyday! ⁣
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I’m thankful for you and this goes out to you! Much love, Ayu 💛

Working out and eating better is an important habit to help you achieve your goals run BUT what about the other lifestyle habits that helps you in the long run?

Apart from collecting my favourite Disney character Stitch, I do enjoy collecting a fair share of pineapple themed clothing 🍍

❓𝐂𝐚𝐧 𝐈 𝐠𝐞𝐭 𝐫𝐢𝐝 𝐨𝐟 𝐟𝐚𝐭 𝐨𝐧 𝐚 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐦𝐲 𝐛𝐨𝐝𝐲? ❓⁣
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🚣‍♀️ 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐢𝐬 𝐚 𝐣𝐨𝐮𝐫𝐧𝐞𝐲. It is about understanding how your body works, moves and how your lifestyle habits makes a big impact on them. ⁣
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❌ That itself is a long road and many wants to skip that just so that could get to the end result. Sorry babes, it doesn't happen that way.⁣
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❗There is no "𝐪𝐮𝐢𝐜𝐤 𝐟𝐢𝐱" to getting your goals. Nothing in life does (𝘪𝘧 𝘵𝘩𝘦𝘳𝘦 𝘪𝘴, 𝘱𝘭𝘦𝘢𝘴𝘦 𝘨𝘪𝘷𝘦 𝘮𝘦 𝘢 𝘴𝘩𝘰𝘶𝘵). ⁣
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💛 For you to see results, you have to trust the process. Keep your head up, stay consistent and work hard to get there. Y𝐨𝐮 𝐚𝐫𝐞 𝐧𝐞𝐯𝐞𝐫 𝐚𝐥𝐨𝐧𝐞! ⁣
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References:⁣
https://www.healthline.com/nutrition/where-does-fat-go-when-you-lose-weight -exercise⁣
https://www.verywellfit.com/how-does-fat-leave-the-body-4165132⁣
https://www.healthline.com/health-news/heres-how-much-your-genes-impact-your-ability-to-lose-weight -to-stay-in-shape-despite-genetics⁣
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❗️𝐍𝐨𝐭 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐰𝐨𝐫𝐤𝐬 𝐨𝐮𝐭 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 ❗️⁣
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❌ Before I became a coach, I’ve always assumed that people worked out because they want to lose weight, boy was I wrong. ⁣
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💭 Yes, the majority either wants to lose weight or build muscle mass but there are others who wants to train for a complete different reason. ⁣
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🥾 I’ve met people who wanted to train because they want a change in their lifestyle, the ability to move better so that they could go on adventures, even just to feel better about themselves. ⁣
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👍🏻That my friends, is why fitness is such an amazing thing that could help any walks of life.

Ever since I got back from France, I forgot how hot Singapore is 😂 god damn 🔆

😴 𝐇𝐨𝐧𝐞𝐲, 𝐝𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐫𝐨𝐮𝐛𝐥𝐞 𝐬𝐥𝐞𝐞𝐩𝐢𝐧𝐠 ? 😴⁣
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💆‍♀️ This may not happen to you but I’ve had clients who have told me that they have trouble sleeping, especially those ladies who are experiencing menopause or work strains. ⁣
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🧜‍♀️ Based on research, women actually do tend to have trouble sleeping compared to men due to other constraints. ⁣
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❗ If you do have trouble sleeping, there are ways to help you get that quality sleep you needed such as:⁣
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➊ Keeping your room real dark and cold (-18C)⁣
➋ Taking a really nice hot shower ⁣
➌ Reduce blue light exposure ⁣
➍ Keeping your wake up time consistent ⁣
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References: ⁣
"https://www.sleepfoundation.org/women-sleep/do-women-need-more-sleep-than-men⁣
https://www.sleepfoundation.org/women-sleep⁣
https://www.webmd.com/sleep-disorders/features/how-sleep-loss-affects-women-more-than-men⁣
https://www.sleepfoundation.org/pregnancyhttps://www.emedicinehealth.com/sleep_disorders_in_women/article_em.htm⁣
https://www.womenshealth.gov/a-z-topics/insomnia"⁣

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Been cooking every night for the past couple of days and I’m so proud of myself 🥘 It’s only Wednesday, but I’m already picking out what I should cook for next week👩🏻‍🍳

❎ 𝐘𝐨𝐮 𝐚𝐢𝐧𝐭 𝐠𝐨𝐧𝐧𝐚 𝐛𝐞𝐜𝐨𝐦𝐞 𝐒𝐡𝐞-𝐇𝐮𝐥𝐤 𝐡𝐨𝐧𝐞𝐲 ! ❎⁣⁣
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❓ I have always wondered who started this trend , “not wanting to look bulky” . For someone who is new to fitness and exercising, 𝘵𝘩𝘢𝘵 𝘱𝘩𝘳𝘢𝘴𝘦 𝘤𝘢𝘯 𝘣𝘦 𝘮𝘪𝘴𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘰𝘰𝘥 𝘢𝘯𝘥 𝘰𝘷𝘦𝘳𝘶𝘴𝘦𝘥 without understanding the basics of women physiology. ⁣⁣
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📌 To obtain such looks, 𝘰𝘯𝘦 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘧𝘰𝘳 𝘢 𝘳𝘦𝘢𝘭𝘭𝘺 𝘭𝘰𝘯𝘨 𝘵𝘪𝘮𝘦 𝘸𝘪𝘵𝘩 𝘱𝘳𝘰𝘱𝘦𝘳 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘪𝘯𝘨 𝘢𝘯𝘥/𝘰𝘳 𝘣𝘦 𝘦𝘢𝘵𝘪𝘯𝘨 𝘰𝘯 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘴𝘶𝘳𝘱𝘭𝘶𝘴. It is impossible for someone to be “bulky” after 1 training session. It doesn’t work that way! ⁣⁣
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⏱ Rather than thinking about how “big” you are going to be, understand the 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘤𝘦 𝘰𝘧 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 and how it can 𝘣𝘦𝘯𝘦𝘧𝘪𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘭𝘰𝘯𝘨 𝘳𝘶𝘯. Time to be strong and feel strong. ⁣⁣
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💯 𝐋𝐚𝐝𝐢𝐞𝐬 𝐥𝐢𝐟𝐭 𝐭𝐨𝐨 💯

❓ Have you ladies actually thought about how strength training is beneficial for us apart from just decreasing body fat % ?

🌻 Us ladies, our body is created very differently from men from physical appearance to hormones and that itself makes our body respond different over time.

🧷️ Here are 3 benefits as to why strength training is important for ladies (𝘱𝘢𝘳𝘵 𝟷) :

1⃣ Slows down or reduce bone loss
2⃣ Increase muscle strength
3⃣ Boosts mood and confidence



References:

https://www.healthline.com/health/fitness/benefits-of-strength-training -line
https://www.womenshealthmag.com/fitness/a34030549/strength-training-benefits/

❓ 𝐃𝐢𝐝 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐭𝐡𝐢𝐬 ❓⁣
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👧🏻 When I was younger, nobody really explained why I was heaving really bad cramps each time my period comes (though it only lasts 2-3 days only). ⁣
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🤷🏻‍♀️ Time after time with new female clients I coach, most of them too wondered how and why we experience them. ⁣
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🧐 Well luck on your side ladies, I dove into articles, research and blog on why we have cramps! ⁣
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🥀 It’s so interesting as to what our body goes through naturally. ⁣
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References: ⁣⁣
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https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938⁣
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https://www.webmd.com/women/menstrual-cramps⁣
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https://flo.health/menstrual-cycle/health/cramps⁣
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https://helloclue.com/articles/cycle-a-z/period-cramps-101-why-menstrual-cramps-and-pain-occur-and-how-to-relieve

Not going to this exact spot but hey, it’s gonna be colder in Grenoble 😩🏂 | 29 hours to go baby

🔴 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐝𝐮𝐫𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐩𝐞𝐫𝐢𝐨𝐝 🔴⁣
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🌹 This myth is so commonly used and I wished more ladies knew more about how being active helps so much during this period (𝘯𝘰 𝘱𝘶𝘯 𝘪𝘯𝘵𝘦𝘯𝘥𝘦𝘥). 😜⁣
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❇️ Yes, your estrogen and progesterone are at its lowest and may cause fatigue. Even so, not exercising at all means it would help you feel better or saving energy. ⁣
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☝️ Better yet, use this time to try 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘯𝘦𝘸 or 𝘥𝘰𝘪𝘯𝘨 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘦𝘯𝘫𝘰𝘺. ⁣
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🏋 Being active (appropriately), helps with your menstrual cycle in so many ways. ⁣
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👊 With that being said, it still comes down to you and how you feel. You know how your body works and only you can adjust accordingly. ⁣
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References: ⁣
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https://www.healthline.com/health/exercise-during-period⁣
https://www.verywellhealth.com/period-myths-2721944⁣
https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/exercising-during-period

✨ No harm in posting mirror selfies ✨

🐻 𝐓𝐨 𝐚𝐥𝐥 𝐦𝐚𝐦𝐚𝐬 🐻⁣
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✨ Getting back into your old pre-baby workout routine + taking care of a baby itself is a whole new experience and routine. This my babes, is going to take some time.⁣
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❗️𝐀𝐧𝐝 𝐭𝐡𝐚𝐭 𝐢𝐬 𝐨𝐤𝐚𝐲! ⁣
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💪🏻 Once you feel ready and confident, you will for sure gain a ton of benefits from post partum training such as: ⁣
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💕 But like at the end of the day, 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐛𝐞𝐬𝐭 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐥𝐢𝐬𝐭𝐞𝐧 𝐭𝐨 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐭𝐞𝐥𝐥𝐬 𝐲𝐨𝐮 𝐛𝐚𝐛𝐞. 𝐃𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐦𝐞 𝐨𝐫 𝐚𝐧𝐲𝐨𝐧𝐞 𝐭𝐞𝐥𝐥 𝐲𝐨𝐮 𝐰𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨! 𝐘𝐨𝐮 𝐝𝐨 𝐲𝐨𝐮 𝐛𝐨𝐨 💛⁣
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If you need help or unsure where to start, click in the link in so I can help you! ⁣
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💛 This year is all about positive vibes no matter what 💛

🔴 𝐀𝐫𝐞 𝐲𝐨𝐮 𝐟𝐨𝐫 𝐫𝐞𝐚𝐥 ?! 🔴⁣
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➖ I get it! You wanna look like you worked out to show whoever out there that you are in fact working out and not just “posing for the gram” but cmon! ⁣
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✂️ This whole idea of being hella sweaty to look like you burned a ton of calories 𝐡𝐚𝐬 𝐠𝐨𝐭 𝐭𝐨 𝐠𝐨! There are no scientific research that has prove that lost of sweat results in calories burn. (If there is, please share it with me) ⁣
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📍 It does however, result in lost of water weight which can be seen as dangerous if not hydrated properly and correctly while exercising. ⁣
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❗️ It doesn’t matter if you don’t look like you took a shower when you step out of the gym because at the end of the day, you worked your ass off in there (sweaty or not) ! Hitting 1RM or being able to lunge with no knee pain!! ⁣
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𝐃𝐨 𝐧𝐨𝐭 𝐥𝐞𝐭 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐬𝐰𝐞𝐚𝐭 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐬𝐡𝐢𝐫𝐭 𝐭𝐞𝐥𝐥 𝐲𝐨𝐮 𝐨𝐭𝐡𝐞𝐫 𝐰𝐢𝐬𝐞. ⁣
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Personal Trainer - Masidayu Abdul Aziz updated their address.

✨ Been wanting to start on your fitness goals but have no idea where to begin?

✨ Let me help you out! Click this link below and I will get back to you on how I can help you 💪

https://ayuaziz.involve.me/personaltraininginterest

Personal Training Interest This interactive content has been created with involve.me

Personal Trainer - Masidayu Abdul Aziz updated their business hours.

✨ Client Spotlight #8 ✨ | It has been a blast coaching these 2. Hope you’re having fun on your trip 🎉

🎄 It's the holidays for goodness sake 🎄 ⁣
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🎉 The Christmas season is here and everyone is enjoying their amazing feast with friends and family! ⁣
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❗Yes, it can be overwhelming and a stressful time as you can find yourself surrounded by all types of foods that you may have avoided for a long time.⁣
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𝐘𝐎𝐔 𝐀𝐑𝐄 𝐍𝐎𝐓 𝐀𝐋𝐎𝐍𝐄!⁣
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🎁 Here are some reminders that may help you to get through this festive period. ⁣
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1⃣ Do not "starve" yourself for the whole day just so you can eat all the food later that day. Continue eating your meals as per normal such as breakfast and continueing staying hydrated .⁣
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2⃣ With so much food around you, do not be afraid to say no if you do not want to have anymore food. It is your body, and only you would know how you are feeling. This could imply food, drinks or desserts etc.⁣
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3⃣ If you know you are going to be feasting the next few days/weeks, continue some simple daily lifestyle habits that you can keep up such as keeping hydrated, sleeping 7-8 hours or getting those steps. ⁣
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4⃣ Being "overly full" once in a while is normal especially when you are celebrating special moments but that doesn't mean you failed. It just means you were in the moment and enjoying the food and companion. ⁣
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🤰 𝐘𝐨𝐮 𝐜𝐚𝐧 𝐬𝐭𝐢𝐥𝐥 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐡𝐨𝐧𝐞𝐲! 🤰⁣
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❗️ Probably one of the misconceptions about being pregnant is that we are not allowed to exercise. (𝘶𝘯𝘭𝘦𝘴𝘴 𝘺𝘰𝘶𝘳 𝘖𝘉 𝘰𝘳 𝘺𝘰𝘶𝘳 𝘥𝘰𝘤𝘵𝘰𝘳 𝘨𝘢𝘷𝘦 𝘺𝘰𝘶 𝘵𝘩𝘦 𝘳𝘦𝘥 𝘭𝘪𝘨𝘩𝘵 𝘥𝘶𝘦 𝘵𝘰 𝘰𝘵𝘩𝘦𝘳 𝘱𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺 𝘳𝘦𝘭𝘢𝘵𝘦𝘥 𝘪𝘴𝘴𝘶𝘦𝘴). ⁣
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✨ Apart from that, it is highly recommended to train before the baby comes! There are so many benefits as to why exercising helps your pregnancy. ⁣
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⚔️ Overall, it helps you: ⁣
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1️⃣ Gain strength ⁣
2️⃣ Improve your cardiovascular⁣
3️⃣ Decrease any common pregnant related issues (Eg: diabetes, back pain, long recovery etc.) ⁣
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💪🏻 Throughout your pregnancy, area of focus, intensity and range of motion will change as your baby bump is going to get big and moving would be tougher. ⁣
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❤️ So no matter what stage you are in your pregnancy , you are still able to move your body. Even if you can’t, walks, stretches or mobility work would help a ton! ⁣
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Never too early to get into the Christmas spirit 🧑🏼‍🎄🎄✨